Consuming raw or grilled zucchini -- a long, cylindrical variety of summer squash with green or yellow skin -- counts toward the nine 1/2-cup servings of fruits and vegetables you should consume each day, according to the Harvard School of Public Health. Zucchini’s mild flavor complements a range of seasonings to add variety to your diet, and the squash makes for a healthy snack, side dish or entrée.
Some of the benefits of raw or grilled zucchini come from the squash’s magnesium content. Magnesium plays a central role in muscle contraction -- the mineral supports the function of actin and myosin, proteins abundant in your muscle fibers. During a muscle contraction, actin and myosin protein chains shorten, temporarily reducing the length of your muscle fibers, and then lengthen so that the muscle fiber returns to its resting length. Magnesium also makes up a component of bone mineral, and consuming enough of the vitamin helps maintain strong bones. Each large zucchini contains 58 milligrams of magnesium -- 18 and 14 percent of the recommended daily intake, or RDI, for women and men, respectively, according to the Linus Pauling Institute.
Consuming raw or grilled zucchini also increases your intake of dietary fiber, a type of carbohydrate. Your body cannot break down fiber as a source of energy, so fiber molecules instead pass through your digestive tract undigested. Fiber softens your stool to prevent constipation and adds bulk to your food so that you feel more satisfied after a meal. The RDI for fiber is at least 14 grams per 1,000 calories in your diet, according to Colorado State University -- 21 grams daily for an individual following a 1,500-calorie diet or 28 grams daily if you follow a 2,000 calorie diet. Each large zucchini contains 3.2 grams of dietary fiber.
Raw and grilled zucchini also benefit your health due to their folate, or vitamin B-9 content. Folate helps support your metabolism, aiding in protein and nucleic acid metabolism. Both proteins and nucleic acids facilitate cell growth and aid in tissue maintenance -- the ability to metabolize proteins from your diet helps your cells access the amino acids to maintain tissue, while nucleic acid metabolism allows your body to synthesize new DNA, an essential process for cell growth. Eating one large zucchini boosts your folate intake by 78 micrograms, or 20 percent of the RDI.
Preparation and Cooking Ideas
Getting creative in the kitchen allows you to enjoy raw and grilled zucchini in a range of dishes. Served raw, sliced zucchini pairs well with nutritious dips, such as hummus or guacamole, while the squash's mild flavor also blends well into fruit and vegetable smoothies. Grill your zucchini with healthy flavorings, such as extra virgin olive oil, pepper and a small amount of salt. Alternatively, spice your grilled zucchini by seasoning it with red pepper flakes or peperoncini, or marinate your zucchini in balsamic vinegar before grilling. If you're bored with the thought of eating grilled zucchini on its own, use the cooked squash as a salad topper, or add the zucchini to a sandwich or wrap.
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