Nutrition in fruits Benefits of plants

Zucchini-Some Amazing facts & Benefits of it

Written by Dr. Shaun Murphy

Here is all about Zucchini like Scientific name, Nutrition, sowing to harvest, health benefits and some recipes. You must know about it.

Welcome to farmingocean.

Now, whatever you know zucchini as,they’re renowned for being outrageously prolific. Just two or three of these plants is enough to keep a small family in these versatile fruits all summer long! If you haven’t started yours off already, don’t panic.

Zucchini scientific Name and Family

Scientific name of zucchini is Cucurbita pepo and It belongs to Cucurbits family.

Here is about zucchini calories.

Nutrition in zucchini(1 cup)

  • Calories: 17
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 3 grams
  • Sugar: 1 gram
  • Fiber: 1 gram
  • Vitamin A: 40% of the Reference Daily Intake (RDI)
  • Manganese: 16% of the RDI
  • Vitamin C: 14% of the RDI
  • Potassium: 13% of the RDI
  • Magnesium: 10% of the RDI
  • Vitamin K: 9% of the RDI
  • Folate: 8% of the RDI
  • Copper: 8% of the RDI
  • Phosphorus: 7% of the RDI
  • Vitamin B6: 7% of the RDI
  • Thiamine: 5% of the RDI

Growing Zucchini (Courgettes) from Sowing to Harvest

There’s still plenty of time. And in this video I’m going to talk to you through the whole process, from sowing to glorious, magnificent harvest!

Types of zucchini

Zucchini are warm season crops, with compact, bushy or trailing varieties to pick from. Compact types are good for containers – indeed anywhere you don’t have a lot of space – while trailing types may be trained as climbers to grow up supports such as trellising or wire mesh. Green zucchini are always going to be popular,but try a few of their more charismatic cousins as well, including varieties with yellow fruits, striped or ribbed fruits, and even round fruits like this one here.

Where to grow zucchini

Zucchini are members of the squash family, so they need to be bathed in warmth and sunshine to thrive. Shelter them from strong winds too, so bees and other insects can go about pollinating the flowers in peace.

Their robust growth and big leaves make them hungry feeders. Add plenty of garden compost or well-rotted manure to the soil before planting. In fact, you can even plant zucchini on top of a compost heap – if you won’t be needing it till autumn that is.

Or prepare planting pockets. A few weeks before planting, dig out a hole, fill it with compost, then return some of the soil,along with a handful of organic fertilizer. The nutrient rich filling will prove a veritable feast for the plants growing in it.

How to sow zucchini

You can sow zucchini directly outside after your last frost date. Make a depression into the soil about half an inch (1cm) deep, then drop in two seeds.

Cover them back over, and pop a clear jar or half a plastic bottle over the top to serve as a miniature green house to speed things along. Once the seedlings are up, remove the weakest to leave just one in each position.

Direct sowing like this works just fine,but I prefer to get a bit of a head start by sowing under cover in a green house a couple of weeks earlier.

Fill pots or plug trays with potting mix, and sow one seed per pot or plug on its edge like this. They will germinate quickest with a little warmth, but so long as you can guarantee a frost-free environment, they’ll eventually push through.

You can also sow into seed flats or trays to separate out and pot on after germination. Do this as soon after germination as you’re able. About this size is perfect, before the roots become entangled.

Fill your pots and, holding the seedling by its leaves (not the stem), feed in the potting mix around the sides.Firm in and water. But, hey, when should you sow? Our Garden Planner can help. It pulls data from your nearest weather station, which means it automatically works out your last frost date.

In this example, sowing direct outdoors (shown here in green) can begin from early May, but sowing undercover, in a greenhouse or tunnel for example, can start from mid-April, or even sooner if you don’t mind potting young plants on a few times before it’s time to plant them outside.

How to plant zucchini

Prepare plants for life outdoors by gradually acclimatizing them for one or two weeks beforehand. To begin with, set them out in a sheltered spot during the day for a short time, then gradually increase the length of time they’re out for.

Plant once is no risk of frost. Plant zucchini at least 2 ft (60 cm) apart. In our Garden Planner, the minimum space required by each plant is indicated by the shaded area around it, so you can get your spacing spot-on.

Bear in mind that many varieties need more space than this, so check the exact requirements of what you’re growing. Planting couldn’t be simpler. Dig a suitable sized hole into prepared soil.

Remove the young plant from its pot, pop it into the hole,and feed the soil back in around it. Finish with a thorough water. Incidentally, a great tip is to insert a pot next to each plant like this.

By watering into it the water stays put and passes out through the drainage holes into the soil near the roots, rather than just running off over the surface.

I also find that adding a rough mulch of organic matter helps to catch and hold onto the water, as well as making the soil less prone to forming a hard crust that water wouldn’t be able to penetrate into.

Caring for zucchini

Keep your zucchini well-watered, and top-up mulches occasionally to help lock in soil moisture for longer. Plants tend to produce only male flowers at first, and pollination can also be slow to start with anyhow, particularly in cool or damp weather.

If pollinating insects are thin on the ground- or rather the air! – you can hand pollinate flowers by transferring the pollen from a male flower direct to an open female flower.

For more on how to do this, follow the link in the video description below. In fact, the flowers make good eating, typically stuffed, or simply battered then fried.

But only pick the male flowers – that’s the one without a bulge behind them – or else you won’t get any fruits! Powdery mildew can be an issue on the leaves later on in this season.

Keeping plants well-watered and leaving plenty of space between them for good airflow should slow the spread of this disease. If your zucchini does get powdery mildew, don’t worry about it, as plants will usually cope.

How to harvest zucchini

when harvest time of zucchini come, Begin cutting zucchini while the fruits are still quite small. Smaller fruits have a denser nuttier flesh, and believe me, are far superior in taste! If you’ve been put off zucchini before, it’s probably because they were left to grow into bruisers like this!

Don’t let them get this size – please, please, please check plants often, every other day at least, and pick fruits as soon as they reach a usable size. Zucchini has yellow fruits. This is the best way to avoid those overbearing gluts. Grown well and, crucially, picked often,zucchinis will do you proud.

Zucchini’s benefits

Zucchini can be a very versatile vegetable due to its fresh taste and texture. It can be used to prepare several different dishes, such as zucchini pasta, which is much richer in nutrients than traditional pasta.

Zucchini is rich in niacin and is a source of vitamin B and vitamin A, as well as minerals like potassium, phosphorus, calcium, sodium,and magnesium.

Because it’s an excellent source of fibers and contains large amounts of water, zucchini is easy to digest and largely used to regulate bowel movements. But its benefits don’t end there. Zucchini is reach in vitamins.

Here are 5 reasons to add Zucchini to your diet

1.It helps you lose weight

It is the perfect food for those who want to lose a few pounds. Since it’s dense and low in calories,It can satisfy you in small amounts. In addition, it’s rich in fiber that decreases sugar absorption and fat ingestion, effecting the long-term weight loss process.

2.It fights hypertension

High blood pressure is a risk factor because it directly increases the risk of heart disease. Ii is rich in minerals like potassium and magnesium that help balance blood pressure.

3.It improves digestion

It is rich in B-complex vitamins, such as niacin, which help promote proper digestion. Because it’s rich in fiber, it also regulates bowel movements and improves nutrient absorption during digestion.

4.It improves eye health

Among its many nutrients, it also contains lutein and zeaxanthin. These two pigments are responsible for absorbing the energy of blue light emitted by the sun, and preventing free radicals from causing damage to our eyes. Intake of these pigments has been proven to reduce the risk of macular degeneration and possible blindness.

5.It protects the skin

Just as the lutein and zeaxanthin present in zucchini are beneficial for our eyes, these pigments are also very important for our skin’s health, and can even prevent melanoma (skin cancer). They also have antioxidant action and are capable of improving our skin’s hydration and elasticity in addition to preventing damage caused by the sun.

Plus, zucchini vitamins serve as antioxidants that fight many skin problems related to aging. Manganese, one of the minerals found in zucchini,helps in the formation of collagen, the protein that supports the skin.

If you eat zucchini often, here’s a tip: Don’t store it for more than five days in the refrigerator so that its medicinal properties aren’t lost.

Zucchini’s easy and healthy recipe

Here is about making zucchini fritters that are crisp on the outside with tender centers,and they’re so easy to make.These have been a family favorite for years.

We start off with two large zucchinis.Wash them and trim off the ends,then grate on the large holes of a box grater or using the grater attachment of a food processor.

Place your grated zucchini into a large mixing bowl or into a colander set over the sink and stir in one teaspoon of salt.Then set that aside for 10 minutes.

The salt draws the excess water out of the zucchini,and you can see just how juicy it gets.Squeeze the zucchini dry with your hands or a cheese cloth and remove as much water as you can.Add two large, lightly beaten eggs and 1/2 cup of chopped green onions.

In a small bowl, stir together one cup of flour,1/2 teaspoon of salt, 1/2 teaspoon of black pepper,and one teaspoon of baking powder.Add that to the zucchini mixture and stir until well combined.

Place a large pan over medium-high heat and add two tablespoons of oil.Once the oil is hot, add your zucchini fritter mixture a heaping tablespoon at a time and slightly flattening out the top.

Saute for about four minutes per side or until golden brown,adding more oil as needed.(upbeat music)All right, we are done.And I’m gonna do a taste test,but first, my very favorite way to serve these is with sour cream, just plain sour cream.

Ooh, and these are completely kid friendly.My kids love these.I don’t have to convince them to eat them either.So yummy, a little bit of garnish, because why not?(laughs) All right, here we go.

Wow, they’re so juicy and flavorful inside, so good.And the more you squeeze the juice out,the more crispy they get around the edges.

Yeah, you know, we make these for breakfast,lunch, and sometimes even dinner,because they’re quick, easy,and seriously delicious.

Thank you.


About the author

Dr. Shaun Murphy