Zucchini

• Fun fact: A single zucchini plant can yield up to 10 lbs. of zucchini during the growing season.
• Zucchini belongs to the Cucurbitaceae botanical family, which also consists of squash, pumpkins and gourds.
• Zucchini varieties include different shapes and colors. There are zucchinis that are cylinder, rounded and scalloped. These may be light green, dark green, yellow and even white.

Nutrition

1 cup of cooked zucchini is an excellent source of vitamin C and a good source of vitamin B6, manganese, potassium, copper, vitamin A, folate, and pantothenic acid.

• Vitamin C aids in the absorption of iron, which helps to heal wounds and form scar tissue.
• Vitamin B6 is involved in protein metabolism as well as brain and immune function during pregnancy and infancy.
• Manganese helps the body to form connective tissue, bones, and blood clotting factors.
• Potassium assists blood pressure regulation, growth and development, heart function and muscle contraction.
• Copper benefits bone formation, collagen and connective tissue formation, energy production and iron metabolism.
• Vitamin A supports growth and development, immune function, reproduction and healthy vision.
• Folate aids in prevention of birth defects while supporting red blood cell formation and protein metabolism.
• Pantothenic acid converts food to energy and promotes fat metabolism, hormone production, red blood cell formation and nervous system function.

How to Purchase, Prepare, and Store

• Choose slender zucchinis that are heavy for their size with a smooth, shiny skin and a bright green or yellow color. Avoid zucchinis that have soft spots or blemishes.
• Zucchini can be eaten raw or cooked and is best when young and tender.
• Larger zucchinis become tough but can be used grated for baked goods such as zucchini bread – just scoop out the seeds prior to grating.
• Wash prior to preparing then steam, sauté, grill, spiralize, bake in your favorite dishes and add to salads.
• Store zucchini in a plastic bag in the refrigerator for up to one week, but it’s at its best
  quality if eaten within 3 to 4 days.

Nutrition Facts

1 cup zucchini, sliced, cooked

• Calories: 27
• Protein: 1.4 g
• Fat: 0.64 g
• Carbohydrate: 4.84 g
• Fiber: 1.8 g
• Sugars: 3.08 g
• Calcium: 32.4 mg
• Magnesium: 34.2 mg
• Potassium: 475 mg
• Vitamin C: 23.2 mg
• Folate: 50.4 µg
• Vitamin A: 101 IU
• Vitamin K: 7.56 µg

Source: fdc.nal.usda.gov

Recipes

• Zucchini Parmesan
• Zucchini Fritters
• Chocolate Zucchini Bread
• Roasted Zucchini