Written by Garrett Peacy, Dietetic Intern, University of Minnesota School of Public Health
Updated by Andrew Akhaphong, MS, RD, LD, Mackenthun’s Fine Foods Registered Dietitian
Published: May 26, 2023
Updated: September 2, 2024
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Zucchini, also called courgette, and yellow squash, also called straightneck squash, are two common types of summer squash that are popular in the United States. Although squash are native to the Americas, cultivation of the squash that we know as zucchini was developed in Italy. Zucchini is the immature fruit of the squash variety called marrow in English. Zucchini and other summer squashes are harvested before they are fully matured, and they still have a tender and edible rind. Because the rind has not fully matured, summer squashes tend to have a short shelf life. Despite being derived from plants native to the Americas, zucchini was like brought to the United States by Italian immigrants in the early 20th century.
Nutritional Benefits of Summer Squash
Both zucchini and yellow squash contains manganese. Our bones require both Vitamin D and calcium to support bone health; however, manganese is also a vital ingredient in that picture. When bone cells are viewed under the microscope you may notice some web-like features. Manganese strengthen these webbings which hold the bone tissue together.
Vitamin B9, or folate is a nutrient usually found in whole grains, legumes, nuts, seeds, and beans; however, a serving of zucchini or yellow squash provides approximately 12% of your folate needs from a 3-oz serving. Folate helps your body break down homocysteine, a byproduct from protein metabolism. When homocysteine accumulates too much in the blood it may increase the risk for heart disease, dementia, and osteoporosis.
Lutein and zeaxanthin are antioxidants contained in the skin of zucchini and yellow squash. Lutein is an antioxidant essential for the retina of the eye. The retina captures the light at the back of the eye and converts it into signals to the brain to develop the object in your vision. Zeaxanthin is an antioxidant essential for the macula.The macula is involved in decting sharpness, detail, and color of objects and your environment.
Baked Parmesan Yellow Squash Rounds
By Samantha Skaggs of Five Heart Home, April 19, 2022
What You Need
- 2 medium-sized yellow summer squash (or zucchini, or one of each)
- Garlic salt and ground black pepper
- ½ cup parmesan cheese
- Place an oven rack in the center position of the oven. Preheat the oven to 425°F. Line a baking sheet with foil (lightly misted with nonstick cooking spray) OR parchment paper.
- Wash and dry the squash, and then cut each one into ¼-inch thick slices. Arrange the squash rounds on the prepared pan, with little to no space between them. Lightly sprinkle the squash with garlic salt and freshly ground black pepper. Use a small spoon to spread a thin layer of Parmesan cheese on each slice of squash.
- Bake for 15 to 20 minutes, or until the Parmesan melts and turns a light golden brown. (Watch these closely the first time you make them and pull them out of the oven early if the Parmesan is golden before 15 minutes. Alternatively, you may broil them for a minute or two at the end of the cooking time to speed up the browning.) Serve immediately.
