Zucchini is a type of summer squash that belongs to the gourd family, also called Cucurbitaceae. Low in calories and rich in nutrients, zucchini is a versatile vegetable that provides numerous health benefits.
14 health benefits of zucchini
- Good for the heart: Regular consumption of vegetables such as zucchini helps keep your heart healthy. Zucchini is rich in potassium, fiber, and antioxidants while being low in cholesterol, sodium, and calories. These factors help lower heart disease risk factors, such as high cholesterol and blood pressure.
- Helps with weight loss: Zucchini can help you lose weight since it is low in calories but high in fiber, which can help keep you feeling full for longer. One medium-sized zucchini contains about 33 calories.
- Boosts the immune system: Zucchini contains antioxidants, including vitamins C and A, lutein, and zeaxanthin, that help boost the health of your immune system and keep infections and diseases at bay.
- Good for the brain: Zucchini is rich in vitamins, minerals, antioxidants, amino acids, and omega-3 fatty acids that help protect the brain against the damaging effects of free radicals. These nutrients promote healthy brain functioning and reduce the risk of stroke, cognitive decline, and Alzheimer’s disease.
- Helps keep blood cholesterol in check: Zucchini helps increase high-density lipoprotein or good cholesterol and reduces low-density lipoprotein or bad cholesterol and triglycerides. This effect on the lipid profile lowers the risk of heart attack, hypertension, hypercholesterolemia, and stroke.
- Promotes skin and hair health: Zucchini provides you with various vitamins and minerals needed for healthy skin and hair. Antioxidants help fight skin aging, and the rich water content helps with skin hydration.
- Protects eye health: Including zucchini in your diet can help you fight vision problems, cataracts, and age-related macular degeneration. Zucchini is rich in vitamin A, lutein, zeaxanthin, and selenium, all of which promote eye health.
- Supports gut health: Zucchini is rich in fiber, which acts as a prebiotic that promotes the growth of beneficial bacteria in the gut. It strengthens gut immunity, promotes digestion, and prevents constipation.
- Help with diabetes management: Zucchini has a low glycemic index, which means that it does not cause sudden blood sugar spikes. It is also rich in fiber and minerals that help people with diabetes manage their blood sugar levels.
- May reduce cancer risk: Some studies suggest that zucchini can reduce the risk of certain cancers, such as colorectal and breast cancer, due to their rich antioxidant content. Most studies, however, have been conducted on animals, and there is a lack of sufficient evidence concerning the impact of zucchini in cancer prevention in humans.
- Improves bone and muscle health: Zucchini contains amino acids, calcium, magnesium, phosphorus, and vitamin K needed for healthy bones and muscles.
- Good for oral health: Rich in fiber, vitamin C, and water, zucchini is great for your gums and teeth. It helps keep dental cavities at bay and strengthens gums.
- Good for pregnancy: Pregnant women are advised to eat vegetables like zucchini to support the health of both mother and baby. Choline and folate are particularly essential for the development of the baby’s nervous system.
- Lowers inflammation: Zucchini helps lower inflammation due to its antioxidant properties. Inflammation has been linked to various diseases, such as allergies, polycystic ovary syndrome, heart diseases, and cancer.
What is the nutritional value of zucchini?
| Nutrient | Amount |
|---|---|
| Energy | 33.3 kcal |
| Water | 186 grams |
| Carbohydrates (total) | 6.1 grams |
| Fiber | 1.96 grams |
| Fats | 0.63 grams |
| Protein | 2.37 grams |
| Cholesterol | 0 |
| Calcium | 31.4 mg |
| Calcium | 0.73 mg |
| Magnesium | 35.3 mg |
| Phosphorous | 74.5 mg |
| Potassium | 512 mg |
| Sodium | 15.7 mg |
| Zinc | 0.63 mg |
| Selenium | 0.39 µg |
| Vitamin C | 35.1 mg |
| Niacin | 0.88 mg |
| Folate | 47 µg |
| Choline | 18.6 mg |
| Vitamin A | 392 IU |
| Lutein + zeaxanthin | 4160 µg |
| Vitamin K | 8.43 µg |
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerMedically Reviewed on 6/16/2022
References
Image Source: iStock image
FoodData Central. Squash, summer, zucchini, includes skin, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-516. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
Quillin P. 8 Impressive Health Reasons to Eat More Zucchini — A Nutrient-Dense Food. Food Revolution Network. https://foodrevolution.org/blog/zucchini-benefits/
FoodData Central. Squash, summer, zucchini, includes skin, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-516. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
Quillin P. 8 Impressive Health Reasons to Eat More Zucchini — A Nutrient-Dense Food. Food Revolution Network. https://foodrevolution.org/blog/zucchini-benefits/
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