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Amazing Zucchini

By on April 29, 2015

Amazing Zucchini

Hello Vida Juicers and welcome to Wellness Wednesday!  I’m Doreen Correia and I’ll be discussing amazing zucchini today.

While not often considered as a premiere food source of antioxidants, summer squash can provide you with unique amounts of antioxidant nutrients, including carotenoids. While summer squash contains very little overall fat (only 1/2 gram per cup), the fat in summer squash (mostly stored in its edible seeds) is unique in composition and includes omega-3s (in the form of alpha-linolenic acid), monounsaturates (in the form of oleic acid), and also medium chain fats (in the form of lauric and myristic acids). Summer squash is an excellent source of copper and manganese. It is a very good source of vitamin C, magnesium, dietary fiber, phosphorus, potassium, folate, vitamin B6, and vitamin K.  Additionally, it is a good source of vitamin B1, zinc, omega-3 fatty acids, niacin, vitamin B2, pantothenic acid, calcium, iron, choline, and protein. This green veggie is also low in sugar and carbohydrates.

Health Benefits

  • Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
  • Zucchini is one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
  • Rich in flavonoid poly-phenolic antioxidants that help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.
  • It also helps prevents gout and promotes prostrate health.
  • Zucchini has a high water content, which hydrates your skin. Water in general is beneficial for your skin as it flushes out toxins from your system.  Regular consumption of zucchini helps restore the moisture of your skin, providing you with glowing skin and also beautiful hair.
  • As mentioned zucchini contain folates that are important in cell division and DNA synthesis. When taken adequately during early pregnancy it can help prevent neural tube defects in the fetus.
  • It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.

Tips for Buying and Preparing Summer Squash

Zucchinis can be available all around the year, but they are at their best during late spring and summer seasons.

In the stores, choose small to medium-sized zucchini featuring shiny, bright green skin, firm and heavy in hand. The best size for zucchini is 6 to 8 inches length and 2 inches or less in diameter. Some big sized varieties with marrow are specially grown for stuffing.  Minor superficial scratches and mild bruises on their surface are common, but perfectly fine.

Avoid overly mature, large courgette with pitted skin, and those with flabby or spongy texture. Furthermore, avoid those with soft and wrinkled ends as they indicate old stock and moistureless. Go for organically grown to get rich flavor and nutrient content.

At home, place them in plastic bag and store inside the vegetable compartment of the refrigerator set at adequate relative humidity. They can be stored for up to 3 days.

Wash summer squash under cool running water and then cut off both ends. You can then proceed to cut it into the desired size and shape for the particular recipe.

The Healthiest Way of Cooking Summer Squash

There are many ways of cooking summer squash, but one of my favorites is a Healthy Sauté. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention. To Healthy Sauté summer squash, heat 3 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add sliced squash, cover, and Sauté for 3 minutes (1-1/2 minutes on one side, and then 1-1/2 minutes on the other.  Other favorites are “zoodle” pasta dishes.  I will post one example tomorrow.

Individual Concerns

Summer squash is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating summer squash.

Here is a fresh twist on a green juice using zucchini. Zucchini lends a light flavor with lots of liquid, while the pears add just a touch of sweetness.


  • 2 small pears
  • 1 cup kale
  • 1 cup spinach
  • ½ cucumber
  • 1 zucchini
  • 1/4 lemon (peel removed if not organic)
  • 1 inch piece of fresh ginger (optional)


  1. Wash all produce well.
  2. Juice ingredients.

Servings: 1

Thank you for joining me today.  If you benefited from this video give it a thumbs up and share it or comment below.  Until next time remember “Juice strong to live long.”

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About Lionel Correia

Lionel is a fitness enthusiast, juicing advocate, and serial entrepreneur. He loves real estate, but is even more passionate about health, wellness and a positive mindset. He’s a graduate of the University of Arizona and prides himself on establishing great habits because great habits lead to great results. His favorite workouts include, yoga, spin class, sprints on the track and resistance training. He believes that if you desire a strong healthy body, you must first build mental toughness because a healthy body requires a disciplined mind and great habits.

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