The Veggie Breakdown: Episode 10 — Zucchini

MICRONUTRIENTS  

Zucchini is a hydrating summer squash rich in vitamin C, vitamin A, and potassium. A medium zucchini provides about 35% of the daily value for vitamin C, supporting immune function and skin health. It also contains manganese, folate, and small amounts of B vitamins like riboflavin and B6. These nutrients contribute to antioxidant defense, nerve function, and cellular repair.

MACRONUTRIENTS  

Zucchini is extremely low in calories and carbohydrates. One medium zucchini (about 200g) contains roughly 33 calories, 6 grams of carbohydrates, 2 grams of fiber, and 2.4 grams of protein. Fat content is negligible. Its high water content and mild flavor make it ideal for volume eating, hydration, and digestive ease.

ORIGIN  

Zucchini (Cucurbita pepo) is a cultivar of summer squash that originated in Mesoamerica, with archaeological evidence dating back over 10,000 years. The modern zucchini was developed in Italy in the 19th century, where it gained its name. It belongs to the gourd family, alongside pumpkins, cucumbers, and melons, and is now a staple in global cuisines.

COLOR AND PHYTOCHEMICALS  

Zucchini’s green skin contains lutein, zeaxanthin, and beta-carotene, antioxidants that support eye health and reduce inflammation. Yellow varieties offer similar benefits with slightly different pigment profiles. The flesh is rich in water and fiber, while the seeds contribute trace minerals. Cooking methods like sautéing or grilling preserve most nutrients and enhance flavor.

BENEFITS  

Zucchini supports gut health, eye function, and weight management. Its fiber promotes regularity and satiety, while potassium helps regulate blood pressure. Antioxidants protect against oxidative stress and may reduce the risk of age-related diseases. Its low glycemic load makes it suitable for blood sugar control and metabolic flexibility.

COACHING SPOTLIGHT  

For aging adults or clients with texture sensitivity, spiralizing zucchini into noodles offers a low-carb alternative to pasta. Roasting or sautéing with olive oil enhances flavor and carotenoid absorption. Blending into soups or baking into muffins adds stealth nutrition. For picky eaters, shredding into sauces or casseroles maintains volume without visual resistance.