31 Days of Raw: Day #18 – Zucchini

31 Days of Raw: Day #18
Zucchini

Zucchini may be the perfect tool in many raw creations.  It becomes pasta – angel hair, lasagna noodles, fettuccine & linguine.  It becomes a base for many breads, muffins, and crackers as well. You can substitute in some dips, like hummus and marinara as well – for more nutrition and a less dense food.  If you enjoy eating zucchini, realize that you are also helping your body!  In order to maximize your health benefits of zucchini, it is important to keep the dark green skin on the outside. If you peel the skin, you take away a ton of vital nutrients that you will want to get. All that you have to do if you are worried about the outside having germs on it is to wash it. When you wash it, you will be able to get the germs off and still get the major health benefits from this tasty vegetable! When buying it, it is recommended to make sure that your zucchini is fully ripe and darker in color. Although there are many different shades available to purchase from, you will be able to easily see which ones are the darkest. The only time I peel is when I’m making angel hair pasta for people who get uneasy about green noodles. ;)

Zucchini

Low Calorie Food
Zucchini is incredibly low in calories. A healthy serving of this vegetable delivers less than 25 calories, an almost unheard of number in the general roster of calorie counts. That makes zucchini a great way to get full without loading up on calories and sinking a diet plan.

Protein and Fiber
Both protein and fiber are good for your diet. Dietary fiber helps to bond vitamins and minerals for the best nutritional delivery, and protein gives you energy for the day. Both of these are in zucchini in significant amounts.

Water Content
Hydration is another important element of diet. Eating cheesy, doughy foods with high sodium levels or other processed choices can leave your body gasping for water. This doesn’t happen with zucchini and other green vegetables that have a lot of water in them. Even well cooked zucchini will not contribute to dehydration the way a lot of foods can.

Folate
This ingredient of zucchini is good for pregnant women. Talk to your doctor about your diet if you are pregnant to get qualified medical advice on what is optimal during your pregnancy.

Potassium
Potassium is another nutritional element that you need for good health. Zucchini includes a generous amount of potassium for a balanced, healthy diet.

Beta-carotene
Another element that zucchini has is beta-carotene. This essential vitamin is found in the rind of the zucchini, so to get all of the available nutritional value, don’t skin this plant. Do wash the rind thoroughly though.

Vitamin C
Zucchini also has this vitamin, which is a powerful antioxidant. In general, lots of green plants contain antioxidants. This is important, as scientists have found that antioxidants help to fight off a lot of different illnesses, including heart conditions and some kinds of cancer. Vitamin C, in particular, is also a source of nutrition that your body needs to avoid health conditions like scurvy, where a vitamin C deficiency produces severely unhealthy results.

Good for body building
Zucchini has useful amounts of phosphorus and magnesium, which are necessary for building and maintaining strong bones. The beta-carotene in zucchini helps protect the body's cells against damage, and vitamin C helps protect against bruising and boost the immune system, thus helping the body to fight off infections and other potential threats to health. Zucchini also contains luteine, which is good for eye health. Zucchini is also good for the health of blood capillaries.

Good for prostate health
Zucchini has been shown to reduce the symptoms of benign prostate hypertrophy (BPH) in men. This can cause enlargement of the prostate, which in turn causes difficulties in passing urine and may also affect sexual performance. Although not a life-threatening condition, BPH can be very distressing.

Good for the heart
The potassium, magnesium, folate and phosphorous in zucchini can reduce the risk of atherosclerosis (hardening of the arteries) and diabetic heart disease. Magnesium reduces the risk of heart attack and stroke and is also helpful in lowering blood pressure. Folate breaks down hymocysteine, which can cause heart attacks and strokes if levels are too high, and the fibre in zucchini helps lower cholesterol.

Fights disease
Zucchini contains vitamin C and beta-carotene, which helps protect the body against cancer. The anti-inflammatory properties of zucchini can also protect against rheumatoid arthritis, osteoarthritis and asthma, while the presence of copper can reduce the inflammation of active arthritis. Most of the beta-carotene is contained in the skin, so don't peel the zucchini. Regular consumption can also reduce the risk of multiple sclerosis (MS).

Zucchini is a Good Source of Vitamins
Think the best way to get your vitamins is through that high-sugar glass of orange juice? If you want to increase your daily vitamin intake, you should consider eating zucchini instead. This vegetable has been shown to be a good source of vitamin C, vitamin A, magnesium and potassium.

Zucchini is a Fibrous Vegetable
Studies have shown that diets which are high in fiber can help aid in weight loss. Not only does fiber help regulate the digestive system, but it helps keep you feeling full for a longer period of time. If you are trying to increase your daily fiber intake, consider eating zucchini. Like many other vegetables, zucchini is high in fiber.

Zucchini Can Reduce the Risk of Heart Disease
The antioxidants in zucchini have been shown to reduce the risk of heart disease by lowering your cholesterol and triglyceride levels. They can also help offer some protection against some types of cancer, such as prostate cancer. Some research has also shown that zucchini can help reduce the risk of type 2 diabetes.

Zucchini Offers Ant inflammatory Properties
Zucchini’s antioxidants offer anti inflammatory properties. This makes eating zucchini an ideal option for anyone who suffers from arthritis pain. Studies have shown that women with endometriosis can benefit from diets which are high in antioxidants.

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 Zucchini Linguine & Vegetables

• 2 Zucchinis
• 2-3 Tbsp Olive Oil
• dash of salt
• vegetables of choice: tomatoes, onions, olives, bell pepper, broccoli, etc.

Make four cuts lengthwise down your zucchini (without cutting it through).  Then either with a mandolin or a vegetable peeler slice thin slices.  Voila! Linguini noodles!  Now, toss with olive oil and salt and serve with some diced vegetables – tomatoes, onions, olives, bell pepper, whatever your heart desires!

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