Zucchini
What is Zucchini?
Zucchini is a green vegetable, rich in important nutrients like fiber, vitamin A and C, magnesium and potassium. It has a mild flavor and can be easily worked into baked goods and many other recipes.
Zucchini is often categorized as a vegetable but botanically it is a fruit because it has seeds. Zucchini is also called “courgette” in French and some people know it by this name.
It has a thin green peel and the inside is typically white or a very pale yellow/green color.
It is a gluten, grain-free and dairy-free food.
Zucchini grows well in warm, sunny climates with moist soil. The plant takes a lot of space as it grows and sprawls out. The leaves are large and the fruit grows from large yellow blossoms. Larger zucchini typically have larger seeds inside and may be more bitter.
Zucchini’s takes a kid-friendly form when used in baked goods like zucchini bread or zucchini muffins.
Zucchini can be eaten raw or cooked. It has a mild flavor and a firm texture. You can leave the skin on or peel it off. The longer you cook it the softer and mushier it will become. It is easy to cut into different shapes and sizes for children of different ages and different motor skill levels.
Nutrient Breakdown
Zucchini is a great source of:
Foods Containing Zucchini
Zucchini bread
Veggie kabobs
Zoodles or zucchini noodles
Veggie soups or chili
Ratatouille
Breaded and pan-fried zucchini rounds
Zucchini fritters
Stuffed zucchini boats
Zucchini Alternatives
If your child doesn’t like zucchini yet or they are sensitive to it, here are some alternatives that are similar in nutritional value!
Yellow squash
Carrot
Pumpkin (canned)
Butternut squash
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Zucchini & Autism in the Research
Picky Eating and Zucchini
This study evaluated the effect of physical transformation of fruits and vegetables (FV) to snacks to enhance ASD children's sensory approval for eating them. Food transformation constituted changing bananas into ice-cream, zucchinis and sweet potatoes into chips, apples and kiwis into popsicles, and carrots into juice. Physical changes of foods may improve impaired sensory processing of ASD children to promote their FV acceptance. [1]
Nutrients in Zucchini
Children with autism have more vitamin A deficiencies than typically developing children and Supplementation of vitamin A is shown to improve autistic symptoms and metabolic processes [2]
Children with autism typically consume less vitamin C than typically developing children and Research shows that vitamin C can be beneficial for sensorimotor behaviors and can reduce autism severity behavior. [3]
Many studies have suggested that fiber contributes to the maintenance of the GI tract and its function, as well as the prevention and treatment of childhood constipation. [4]
Children with autism eat fewer fruits, vegetables, and proteins and have a significantly lower daily intake of dietary potassium compared to typically developing children [5]
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Descripti[1] Chung LMY, Law QPS, Fong SSM. Using physical food transformation to enhance the sensory approval of children with autism spectrum disorders for consuming fruits and vegetables. J Altern Complement Med. 2020;26(11):1074-1079. doi:10.1089/acm.2020.0215
[2] Guo M, Zhu J, Yang T, et al. Vitamin A improves the symptoms of autism spectrum disorders and decreases 5-hydroxytryptamine (5-HT): A pilot study. Brain Res Bull. 2018;137:35-40.
[3] Bjørklund G, Waly MI, Al-Farsi Y, Saad K, Dadar M, Rahman MM, Elhoufey A, Chirumbolo S, Jóźwik-Pruska J, Kałużna-Czaplińska J. The Role of Vitamins in Autism Spectrum Disorder: What Do We Know? J Mol Neurosci. 2019 Mar;67(3):373-387. doi: 10.1007/s12031-018-1237-5. Epub 2019 Jan 3. PMID: 30607900.
[4] Kranz S, Brauchla M, Slavin JL, Miller KB. What do we know about dietary fiber intake in children and health? The effects of fiber intake on constipation, obesity, and diabetes in children. Adv Nutr. 2012;3(1):47-53.
[5] Malhi P, Venkatesh L, Bharti B, Singhi P. Feeding problems and nutrient intake in children with and without autism: a comparative study. Indian J Pediatr. 2017;84(4):283-288.on text goes here
