Zucchini: The star of summer diets and its surprising benefits

Zucchini, a low-maintenance vegetable with many benefits, is becoming the queen of summer cuisine. Thanks to its versatility, you can find it in various forms and dishes, from simple breakfasts to exquisite dinners. What makes it so valued in the diet?

Zucchini is one of the most versatile vegetables that fits perfectly into a healthy, light diet. In the summer and early fall, when the zucchini season is at its peak, it is worth incorporating into your daily menu. Zucchini tastes delicious and has a highly beneficial effect on our bodies. Rich in valuable nutrients and low in calories, zucchini should be included in the diet of anyone who cares about their health and figure. Here’s how it affects our bodies and why it’s worth enjoying it during the season.

Sunny-side-up eggs on zucchini with bacon is a breakfast that can wake you up even better than coffee and provide energy for the entire morning. You’ll gladly return to this recipe when you get bored with regular or scrambled eggs. Breakfasts don't have to be boring and mundane. Taking advantage of the abundance of zucchini, it’s worth sneaking this vegetable into not just lunch cakes or casseroles but also breakfast. The version with sunny-side-up eggs, bacon, and homemade basil pesto will steal the hearts of not only those on a keto diet.

People on a ketogenic diet significantly limit their carbohydrate intake. Grain products, sugars, and many fruits are restricted. Fats are the main source of energy. It’s a rather tricky, restrictive diet that should be conducted under the supervision of a nutritionist to ensure a proper balance of nutrients and avoid deficiencies.

Zucchini is a true treasure trove of vitamins and minerals. It is rich in vitamin C, which strengthens immunity and is an antioxidant. It also contains B vitamins, which are essential for the proper functioning of the nervous system. Furthermore, zucchini is a source of beta-carotene, which our body converts into vitamin A, important for eye and skin health. Let's not forget minerals such as potassium, magnesium, calcium, and iron, which play crucial roles in many processes in the body.

• Supports the immune system: Thanks to its high vitamin C content, zucchini strengthens the body's immunity and protects against infections.
• Cares for the heart: The potassium found in zucchini helps regulate blood pressure and protect the heart.
• Improves digestion: The fibre in zucchini supports intestinal function and regulates digestion processes.
• Protects vision: Lutein and zeaxanthin present in zucchini help prevent eye diseases such as macular degeneration.
• Has anti-inflammatory properties: Thanks to its polyphenol content, zucchini acts anti-inflammatory and antioxidant, helping to combat free radicals.

Although zucchini is a vegetable full of health benefits, there are some issues to watch out for. First of all, if zucchini has a bitter taste, it’s better not to eat it. A bitter taste can indicate the presence of cucurbitacin – a substance that can be harmful in large quantities. Consumption of zucchini with a high cucurbitacin content can lead to stomach problems, such as bloating, diarrhea, or stomach pains.

Fortunately, cases of zucchini poisoning are rare, and most vegetables on the market are entirely safe to eat. Just pay attention to the taste and avoid bitter specimens.