The vegetable marrow belongs to the Pumpkin family. It was originally grown in America, and Europe saw it in the 16th century. Russia, however, learned about the existence of this unique product only in the 19th century.
Description
Properly cooked zucchini is a delicious vegetable. This species bears fruit for a long time - from the end of spring, summer and early autumn. The difference in color, shape and size in no way affects what vitamins in the zucchini are contained.
Nutritionists, without exaggeration, call the medicine young vegetables. Since this is a very low-calorie product (per 100 g - only 27 kcal), it is recommended that full people use it to stabilize weight. In addition, it includes useful components that are necessary for a healthy diet.
Such a low calorie content is due to the fact that zucchini is almost 95% water. The remaining components are 0.7% protein and 5.3% carbohydrate, organic and fatty acids. Sucrose, which is part of carbohydrates, is low-calorie and is used in diet food. The nutritional value of zucchini is equivalent to leaf lettuce.
Most fiber is found in the peel. Therefore, when dieting for weight loss, zucchini should be eaten with skin, preferably raw - this will speed up intestinal motility and improve digestion.
Zucchini must be included in the children's menu in a frayed form without a peel as the first food. Elderly people also can not do without this vegetable, since it has anti-anemic and anti-allergic properties.
Zucchini: what vitamins does it contain?
Content is given per 100 g of product in milligrams.
- Vitamin B 1 - 0.03.
- Vitamin B 2 - 0.03.
- Vitamin B 3 - 0.2.
- Lutein - 2125 mcg.
- Vitamin B 6 - 0.11.
- Vitamin B 9 - 14-24 mcg.
- Provitamin A - 0.03.
- Vitamin C - 17-20.
- Choline - 9.5 mcg.
- Vitamin E - 0.1.
- Vitamin PP - up to 0.6.
- Vitamin K (phylloquinone) - 4.3 mcg.
- Choline - 9.5 mcg.
Micro and macro elements
How many micro and macro elements are in a zucchini?
- Calcium - 15-33 mg.
- Magnesium - up to 23 mg.
- Silicon - 30 mg.
- Potassium - up to 261 mg.
- Sodium - 2-7 mg.
- Phosphorus - from 12 to 40 mg.
- Iron - up to 0.85 mg.
- Manganese - up to 255.0 mcg.
- Aluminum - 72.1 mcg.
- Boron - 19.2 mcg.
- Copper - up to 55.0 mcg.
- Selenium - up to 0.243 mcg.
- Zinc - up to 390.0 mcg.
- Cobalt - 1.1 mcg.
- Vanadium - 6.2 mcg.
Benefit
What vitamins and minerals in a zucchini will bring more benefits? There are many reasons why including these vegetables in your diet is a must.
Used vegetable in diet food. 100 g of zucchini contain 27 calories and a tenth of normal fiber per day. Fiber normalizes digestion, maintains normal sugar levels.
Cholesterol is the main enemy of blood vessels. And even here zucchini comes to the rescue. Cholesterol levels are reduced due to the rapid processing of fat by the liver, which produces more bile acids when digesting zucchini fibers. Vitamins C and A cleanse blood vessels and prevent the development of atherosclerosis. By lowering blood cholesterol, you can reduce the risk of cardiovascular disease. But all this is relevant only if you eat raw vegetables or cooked without oil.
Cancer prevention
What vitamins in zucchini will help prevent cancer? The use of fiber, contained in large quantities in zucchini, is an excellent tool for the prevention of colon cancer. Thanks to fiber, carcinogenic toxins are eliminated from the body.
And also it prevents their appearance. Zucchini is a powerful antioxidant due to the presence of folic acid and vitamins C and A. It also stops the action of free radicals on the body, thereby slowing down the aging process. Studies have shown that eating zucchini at the cellular level enhances the regeneration of body cells. In this case, the benefits of these vegetables will be greater if they are stewed or baked.
Disease Prevention and Treatment
It is possible to cure the prostate with the help of zucchini. These vegetables, due to their high content of beneficial substances, help in the treatment of benign prostate adenoma.
With the help of ascorbic acid, many inflammatory diseases are treated, since it is a powerful antioxidant. And with the help of copper contained in the zucchini, the development of diseases such as osteoarthritis, asthma, rheumatoid arthritis can be avoided.
What vitamins in squash help prevent heart attack and stroke? Magnesium contained in these vegetables in large quantities reduces the risk of these diseases. Folic acid deficiency increases the occurrence of heart attack and stroke. And in zucchini it is contained in sufficient quantities.
An excellent tool for normalizing pressure and preventing atherosclerosis
Strengthening blood vessels and reducing pressure is possible thanks to potassium. It is also found in zucchini. And in combination with magnesium, they are a powerful antidepressant, which also helps to reduce pressure. Atherosclerosis, which occurs in people suffering from hypertension, can lead to heart attacks. The relationship of this disease and magnesium deficiency is proven. Zucchini is a prophylactic for this disease.
Other useful properties
One fruit contains about 19% of the required manganese per day. This microelement contributes to the absorption of protein and carbohydrates, takes part in the production of sex hormones and cholesterol, and the synthesis of acids. The work of enzymes depends on the presence of manganese in the body. It is involved in the production of vitamin C and collagen amino acids, due to which the wounds heal quickly and healthy skin is maintained.
Zucchini is a strong diuretic. A lot of liquid and pectins contained in these vegetables contribute to the removal of salts of heavy metals and cleanse the body of toxins.
Separately, it should be said about zucchini seeds, which have in their composition vitamin E and vegetable fats. They are a powerful antidepressant and help in the treatment of diabetes. You need to use them fried, like pumpkin seeds.
Vitamins in zucchini after cooking
What vitamins are preserved in zucchini after heat treatment, and which are not? Heat treatment significantly improves the taste of products, contributes to the destruction of microbes and toxins. But along with them the content of useful substances decreases, since most of them cannot tolerate high temperatures.
What vitamins in zucchini are preserved during cooking? In 6, heat treatment is not scary. On the contrary, under the influence of high temperatures, it releases beneficial substances. Vitamin A retains its beneficial properties when sterilized to 120 degrees. Vitamin E is not afraid of the effects of high temperatures. In 1 and 2 lose up to 45% of useful properties. Some do not tolerate high temperatures. These include ascorbic acid and B 9 .
Preserving Vitamins
How and what vitamins in the zucchini can be preserved during cooking:
- it is necessary to maintain the temperature no higher than 100 degrees;
- minimum heat treatment time will help to save more nutrients;
- stew or bake zucchini without using oil;
- cook at once, since subsequent heating has an effect on the content of vitamins in the product;
- use only fresh vegetable as food. Because with freezing or long-term storage, the nutritional value of zucchini decreases.
Conclusion
Now you know what vitamins are in zucchini. Knowing the useful properties of these vegetables and the methods of their heat treatment, you can get the maximum benefit when consumed and recharge your batteries for the whole year.