Health benefits of zucchini (courgette)

• Zucchini is one of the very low-calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is a good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
• Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
• Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein, and zea-xanthin. These compounds 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.
• Courgette is a relatively moderate source of folates, provides of 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately before 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.
• Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.
• Fresh pods, indeed, are a good source of anti-oxidant vitamin-C. Provide about 17.9 µg or 30% of daily-required levels per 100 g.
• In addition, they contain moderate levels of a B-complex group of vitamins like thiamin, pyridoxine, riboflavin, and minerals like iron, manganese, phosphorus, and zinc.

• Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.  They are also good for your skin.  The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.

“The biggest difference” comments the Food Channel, between black and English walnuts” is flavor.” Like anything that grows wild, the black walnut tastes “more robust and out-of-the-ordinary than orchard-grown nuts,” like the English walnut. Either the mild-flavored English walnut or the rich, dark black walnut can prove tasty in your recipes, depending on the flavor you want.

Coconut oil has been demonized in the past because it contains saturated fat. In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated.

However, new data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole “artery-clogging” idea was a myth

Additionally, coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak.

No, they contain so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.

Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.

They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

Bottom Line: Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.  Read more at – http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

If you’re going to use coconut sugar, then use it sparingly. It’s slightly “less bad” than regular sugar, but definitely not something to eat every day or too much of.

Coconut sugar is in the same boat as honey.  It is healthier than refined sugar but definitely worse than no sugar at all.  Remember what it says in the Bible about eating too much honey?

“If you find honey, eat just enough– too much of it, and you will vomit.” Proverbs 25:16

Yuck, who wants to do that?!! 

“I would rather walk in the dark with God than go alone in the light.”  Mary Gardiner Brainard

Enjoy the Journey!

Sue the Holistic Home Chef

See more of my blogging stuff at – SueSeward.com