Fruits And Vegetables That Start With Z (Uses, Health Benefits, And Where To Buy Them)

Fruits and vegetables contain just the right supplements that your diet needs. Their value cannot be underestimated.

In case you have been looking for a way to update your supplies with fruits and veggies starting with the letter Z, we have got you covered. We understand that it might not have been easy to find fruits and vegetables starting with Z, but not to worry, we have managed to put together a list for you that will give you options to pick from when you next go shopping.

Let’s dive right in.

Fruit

Zucchini

Zucchini is a common staple in the households of many. This cucumber-like fruit is also called courgette or baby marrow. Its botanical name is Cucurbita pepo. The zucchini are harvested when their rinds and seeds are still edible. Like most of the squash family, it grows on vines. Zucchini has a darker skin than cucumbers.

The zucchini became widely cultivated in Italy beginning in the 19th century.

The fruit has a slightly sweet and slightly bitter taste.

It has a high water and fiber content. 100 g of this fruit yields:

• 17 calories
• 3.1 g of carbs
• 1 g of fiber
• 1.2 g of protein
• 29% of the daily recommended intake of vitamin C.

Uses

1. Zucchini is majorly cooked and used in soups and stir fries.
2. Zucchini can be grilled
3. The fruit can be used to make bread and pastries.

Health benefits

1. Good for the eyes: Zucchini has a rich supply of carotenoids such as lutein, zeaxanthin, and beta-carotene. These compounds are converted to vitamin A, which is important for the promotion of good vision. Deficiency in vitamin K can lead to a condition called night blindness. In this condition, sufferers can see clearly in dim light. Therefore, adding zucchini to your diet is a must to keep your eyes healthy.
2. Antioxidant activity: Zucchinis are rich in antioxidants. These antioxidants are important for neutralizing free radicals, which are called byproducts of energy production. These free radicals, if left unattended, can cause damage to your cells and tissues. Eating zucchini gives you a way to get rid of these harmful oxidative species. This way, you end up protecting yourselves from mutations which could lead to conditions like cancer and various other health conditions.
3. Aids digestion: zucchinis have a rich water content. This helps to soften your stool and enables it to pass through your digestive tract with it. Also, zucchinis are rich in fiber. Fiber adds bulk to your stool and promotes good bowel movements. This helps to prevent constipation.

Where to buy zucchini

These fruits can be purchased at Walmart, Costco, and Kroger. You can also order them from Amazon.

Zigzag vine

Zig zag vine isn’t a fruit that is common around the world. However, it is common in the regions of Australia, Malesia, and New Guinea. Its botanical name is Melodorum leichhardtii. It is also known as “acid drop” or “wild banana.”

This fruit is an orange-colored berry that is quite similar to blueberries in shape and size. Its taste is similar to that of orange sherbert, but with a bit stronger punch. The fruit is commonly consumed raw. It packs a lot of nutrition.

Uses:

1. The fruit can be eaten raw.
2. It is also commonly used to make sweet liqueurs.
3. It is also used to make sauces.

Health benefits

1. Rich in antioxidants: Zig-Zag vine is rich in antioxidants such as beta-carotene and anthocyanins, which are responsible for its orange pigmentation. These antioxidants are very vital to neutralizing free radicals in your body. Eating these fruits can act as an effective detoxifier, getting rid of those oxidative species that could cause damage to your cells.
2. Boost immunity: The fruit is rich in vitamin C. Consuming them will help your immune system. Vitamin C is an important component that stimulates the production of white blood cells in your body. The white blood cells act as a defense system in your body against infections and diseases.
3. They are good for the skin: Zig zag vine has a rich supply of antioxidants that can get rid of those radicals that cause skin wrinkling and loss of firmness. Consuming this fruit will keep your skin fresh and younger.

Where to buy Zig zag vine

You can get this fruit at these locations: Walmart, Publix, and H-E-B.

Zhe fruit

You can probably guess where this fruit originates from. Yeah, it originates from China, and thus it has been nicknamed “Chinese mulberry” due to its resemblance in appearance. It is reddish when ripe and divided into spherical segments just like the mulberry fruit. However, this fruit belongs to the genus Maclura. Its botanical name is Maclura tricuspidata.

It has a sweet flavor that combines a taste reminiscent of mulberries and melons.

The fruit is quite nutritious as it has vitamin C, thiamine, and riboflavin.

Uses:

1. The fruit can be blended into smoothies.
2. It can be used in fruit juices, cocktails, and punches.
3. The Zhe fruit can also be processed into jams and jellies.
4. In China this fruit is also used to produce wine.

Health benefits

1. Antioxidant properties: The Zhe fruit is rich in some antioxidants called oligomeric proanthocyanidins (OPG). The activity of these compounds is to neutralize the action of free radicals. Free radicals left to run riot can lead to damage in your cell DNA and the development of conditions such as cancer, heart disorders, and nervous disorders. Eating this fruit will help eliminate these reactive species.
2. Anti-inflammatory properties: The Zhe fruit is rich in vitamin C. Vitamin C assists your body’s defenses and also possesses anti-inflammatory properties. They also reduce the presence of proinflammatory cytokines.

Zinfandel

Zinfandel, also known as Primitivo, is a species of black-skinned grape that is abundantly grown in California. It is a wine grape and, due to its high sugar content, is fermented into alcohol.

Zinfandel grows in clusters. They derive their colors from the presence of anthocyanins, which are quite abundant in the skin.

They are also nutritious. A cup serving of Zinfandel grapes yields:

• 90 calories
• 24 g of carbs
• 1 g of fiber
• 17% of the daily recommended intake of vitamin C.

Uses:

1. Zinfandel grapes are used extensively in winemaking.
2. They can also be eaten raw as snacks.

Health benefits

1. Rich in Vitamin C: These grapes are a rich source of vitamin C, providing about 17% of the required daily intake. Vitamin C is important to you because it helps with iron absorption, the synthesis of collagen, and boosts your body’s immune defenses. This means you are less likely to develop anemia and also have your skin look younger and fresher.
2. Boosts brain function: The skin of this grape is rich in antioxidants called resveratrol. This compound boosts cognitive function and protects your neurological apparatus. It helps prevent diseases like Alzheimer’s due to its antioxidant effects on free radicals that could damage nerves.
3. Prevents cancer: Zinfandel grapes have cancer-hindering properties. Extracts from this fruit have been shown to hinder the growth of cancer cells in different organs. This is due to the presence of phytochemicals that neutralize the action of cancer-causing radicals.
4. Lowered risk of heart disease: Anthocyanins, which are present in the skin of these grapes, help protect your heart from developing issues. This antioxidant helps to lower the level of bad cholesterol (low-density lipids) in your blood. Cholesterol buildup in your blood can lead to blockage of arteries and other blood vessels, thus putting a strain on your heart and cardiovascular system. Consuming these grapes can help prevent such obstructions and blockages from happening.

Where to buy Zinfandel grapes

You can get these grapes at these locations: Kroger, Whole Foods Market, and Trader Joe’s.

Ziziphus jujuba

This fruit is native to the southern region of Asia and is commonly known by names such as Chinese date, red date, and Chinese jujube. It belongs to the Rhamnaceae family.

It turns red or dark purple when ripe and begins to wrinkle, reminiscent of small dates. It is a drupe, having a single kernel contained in a pit, just like an olive.

The fruits are quite sweet with a chewy nature, just like dates.

This makes it a favorite choice for dried candies in the Asian cultures where it is found. The fruit is quite nutritionally loaded. A 100 g serving of this fruit yields:

• 79 calories
• 20 g of carbs
• 10 g of fiber
• 77% of the daily recommended intake of vitamin C.

Uses:

1. It can be eaten raw in its fresh form or dried as candy.
2. The fruit can be crushed to make juice or tea.
3. The fruit can be processed into jams and marmalades.
4. The jujube fruit can be used in making brandy and liqueur.

Health benefits

1. Promotes better sleep: The jujuba fruit has been widely used in traditional medicine to promote quality sleep. It has been used to treat cases of insomnia. Research has shown that extracts from the fruit and seeds contain antioxidants that promote healthy sleep and brain function. It also helps to improve mood and reduce anxiety and depression.
2. Lowers risk of cancer: The ziziphus fruit is rich in antioxidants that can neutralize the action of free radicals in your body. These free radicals can cause inflammation that can lead to chronic conditions such as cancer. The rich antioxidant content of the jujube fruit has been found to hinder the growth of cancer cells in different parts of the body.
3. Promotes a healthy digestive tract: The jujube fruit is quite rich in fiber. In fact, half of the carb content in the fruit comes from fiber. Fiber is a very important component of our diet, as it helps with proper bowel movement. It also adds bulk to your stool. In addition to this, Ziziphus jujuba has compounds that can strengthen the lining of your digestive tract, thus preventing ulcers, cancer and infections.
4. Aids in weight loss: This fruit’s high fiber content and low calorie count is a recipe for effective weight loss. The fiber content keeps you satiated, and hence you don’t consume plenty of calories while eating.
5. Helps in regulating blood pressure: The fruit is quite rich in potassium. This helps in regulating blood pressure. Potassium is an important mineral crucial to maintaining good blood pressure. It helps to get rid of excess sodium. It also regulates heart rhythm and maintains the endothelial lining of your blood vessels.

Where to buy Ziziphus jujuba

This fruit is available for sale in many grocery stores. Some you could try include: Walmart and Kroger.

Zalzalak

Zalzalak is an Iranian variant of the hawthorn plant. It goes by other names, such as quickthorn and thornapple. Its botanical name is Crataegus monogyna. It belongs to the family of Rosaceae. The zalzalak is a pome with a dark red coloration and possesses a single seed.

They have a slightly tart taste with a hint of sweetness. They are very rich fruits as they pack lots of nutritional benefits. A cup of zalzalak fruit offers 139 calories.

Uses:

1. It is used in beverages and candies.
2. It can be processed into jams.

Health benefits

1. Helps the heart: The zalzalak fruit is rich in chemicals such as catechins, saponins, and other antioxidants. These compounds can counter the effect of free radicals on your heart. They also help to boost stamina and eliminate fatigue. In addition, they also help to reduce the levels of bad cholesterol in your blood. It is well known that cholesterol can cause blockage of blood vessels. This is one of the risk factors that causes strokes.
2. Regulate blood pressure: The zalzalak fruit is rich in potassium and helps regulate blood pressure. Potassium is a mineral that is important to the maintenance of healthy blood pressure. It helps to eliminate excess sodium in the blood and also maintains a healthy heart rhythm. In addition, potassium keeps the endothelial lining of your blood vessels intact.
3. Boosts immunity: The zalzalak fruit is a rich source of vitamin C. Vitamin C helps to bolster your body’s immune defenses. It stimulates the production of antibodies, which help to fight infections and diseases. Consuming this fruit will keep you healthy and free from sickness.
4. Aids digestion: The zalzalak fruit is rich in fiber, which promotes the proper digestion of food passing through the digestive tract. Fiber in food helps to bulk up your stool and prevent constipation. In addition, insoluble fiber provides fuel to the “good bacteria” in your gut.
5. Anti-inflammatory properties: The fruit is rich in compounds that have anti-inflammatory properties. It can be used for treating burns, sores, and other skin ailments. It can be ground into a paste and applied topically. It has a soothing effect and thus reduces itching in ailments such as psoriasis and eczema.

Where to buy zalzalak fruit?

The fruit is available at these locations: Walmart, Central Market, and H-E-B.

Zarzamora

Zarzamora is the Spanish common name for a species of wild blackberry. In English, it is known as the elmleaf blackberry. Rubus ulmifolius is its botanical name. The fruit is made up of aggregated little drupes which are of a dark purple coloration.

The zarzamora fruit has a sweet but tart taste. It is also very nutritious on top of that. A cup serving of zarzamora offers:

• 62 Cal
• 14 g of carbs
• 8 g of fiber
• 50% of the daily recommended intake of vitamin C.

Uses

1. Zarzamora blackberries can be used in a number of dishes, such as pies, crumbles, and tarts.
2. The fruit can be processed into juices and drinks.
3. This fruit can be processed into jams and jellies.

Health benefits

1. Rich source of vitamin C: A cup of zarzamora blackberries already offers up 50% of the vitamin C you need in a day. Vitamin C is a powerful antioxidant that helps to boost your immune defenses. It is also important for the synthesis of collagen. Collagen is a tissue that keeps your skin elastic and firm. Therefore, consuming these blackberries will leave your skin looking young and fresh.
2. Rich in fiber: Zarzamora is a rich source of both soluble and insoluble fibers. Soluble fibers are important as they help to lower blood sugar and cholesterol. The insoluble fiber part promotes better digestion and prevents constipation.
3. Lowers risk of cancer: Zarzamora is packed with anthocyanins. Anthocyanins are the pigments responsible for the deep purple color of blackberries. These compounds are useful for neutralizing free radicals that can cause the occurrence of conditions such as cancer.
4. Proper wound healing. Blackberry is a rich source of vitamin K. Vitamin K is a mineral that is necessary for blood clotting and wound healing. Consuming blackberries will facilitate fast healing of injuries and wounds. In addition, vitamin K is also useful for the length of your bones and teeth. It can prevent the onset of osteoporosis.

Where to buy Zarzamora

You can get some zarzamoras at Walmart, Costco, and H-E-B.

Zwetschge

Zwetschge are also called prune plums, with a botanical name called Prunus domestica. These plums are native to Central Europe. They have a purple-blue coloration, showing that they are rich in anthocyanins.

They are smaller in size than conventional plums and give off the appearance of oversized grapes. They are rich in nutrients. A single Zwetschge offers:

• 30 calories
• 8 g of carbs
• 1 g of fiber
• 20% of the recommended daily intake of vitamin Cl

Uses:

1. Zwetschge can be eaten fresh or dried.
2. The fruit holds its form well and, as such, is used in baking pies and tarts.
3. These plums can also be processed into jams and jellies.
4. The pulp can be processed into both alcoholic and non alcoholic beverages.

Health benefits

1. Rich in antioxidants: Zwetschge is rich in anthocyanins and polyphenols. These compounds can help prevent the occurrence of inflammation and damage by free radicals. These antioxidants also help to promote bone health.
2. Regulates blood sugar: The Zwetschgen is rich in a compound called adiponectin that is important for the regulation of blood sugar. The high fiber content of the fruit is also a contributing factor. Fiber causes sugar to take time to be absorbed into the bloodstream, hence preventing spikes in blood sugar levels.
3. Promotes bone health: Zwetschgen, research has shown, is effective at maintaining the bones in healthy conditions. They have been proven to prevent bone loss and conditions like osteoporosis. The rich abundance of vitamin K and phosphorus in this fruit is linked with this.

Where to buy Zwetschgen

These plums can be purchased at Publix, Walmart, and Trader Joe’s.

Vegetables

Zebra eggplants

Zebra eggplants are a variant of the conventional eggplant. The botanical name is Solanum melongena and it belongs to the Solanaceae family. It is characterized by a violet skin striped with ivory streaks. This is what gives it its name. It is also known as “graffiti eggplant.”

The zebra eggplants are smaller than the normal ones and have a sweeter flavor.

The eggplants have a rich nutritional profile, having iron and fiber.

Uses

1. These eggplants can be grilled and eaten.
2. They can be hollowed out and stuffed with vegetables and any other filling.

Health benefits

1. Rich in antioxidants: An anthocyanin called nasunin is found in eggplants. This antioxidant is especially effective at neutralizing free radicals. They protect your cells from damage.
2. Helps to lower blood cholesterol: Zebra eggplants are effective at lowering bad cholesterol in the blood due to their high fiber content. This will also keep your heart in a perfect working condition.

Where to buy zebra eggplants

Zebra eggplants can be purchased at these locations: Kroger, Seabra Foods, and Specialty Produce.

Zizania latifolia

Zizania latifolia is a wild rice species also known as Manchurian wild rice. It is eaten for food, and both its stem and grain are edible, making it a useful vegetable. It is grown in the regions of Asia, especially in China.

Uses:

1. The grain can be boiled and cooked with other condiments.
2. The stem can be chopped up as a vegetable and added to sauces and stir fries.

Health benefits

1. Rich in fiber: The stems and grains of the Zizania latifolia provide a rich source of fiber. The fiber helps in promoting the digestion of food passing through your digestive tract. This also prevents constipation. Fiber-rich foods help in weight loss as fiber gives a level of satiety, hence preventing you from consuming too many calories.
2. Lowers bad cholesterol: This rice and its stems are rich in antioxidants that can cause a reduction in the levels of bad cholesterol in your blood. This keeps your heart healthy and prevents it from undergoing extra stress while pumping blood.
3. Lowers risk of diabetes: Research has shown that consuming this wild rice can lower insulin resistance. This can be helpful in preventing type 2 diabetes and helping to regulate blood sugar in diabetics.

Where to buy Zizania latifolia

The Chinese wild rice can be gotten in stores such as Walmart, Kroger, and H-E-B.