7 Benefits Of Zucchini: Is It Good For You? 2024 Healthy Tips

A tasty food that offers numerous health advantages is none other than zucchini. While multivitamins can boost nutrient intake, this is a nutrient-dense food that can be added to many meals as a way to boost the overall nutrient content. The health benefits of zucchini are numerous. Keep reading to learn all about the health advantages and nutritional value of this yummy food.

Health Benefits Of Zucchini

While we know zucchini is low calorie and full of great nutrients, you may still wonder, what are the health benefits of zucchini and what does zucchini do for your body? Listed below are seven health advantages you can gain.

Blood Pressure

High blood pressure, or hypertension, is a common issue among many people and can lead to heart disease.

According to the 2020 International Society of Hypertension Global Hypertension Practice Guidelines, a diet rich in magnesium, calcium, and potassium is associated with lower blood pressure and cardiovascular disease risk. 

Zucchini is a great source of potassium and also contains calcium and magnesium. While a diet full of a variety of fruits and vegetables is key to a healthy lifestyle, zucchini would be a great food to consider adding to your diet if you have hypertension and want to improve heart health.

Cancer

A 2021 review investigated the association between vitamin C intake and cancer.^[1] The review stated patients with cancer often have lower vitamin C plasma levels than healthy adults. 

The review reported that while some studies failed to show a beneficial association between oral vitamin C intake and cancer, others showed evidence that it might be effective in preventing certain types of malignant development. 

The studies that did show a beneficial association between cancer and oral vitamin C intake were cofounded by participants eating healthier diets. 

While further studies are required to determine the true effect of oral vitamin C intake on cancer, the 2020 American Cancer Society guidelines for diet and physical activity for cancer prevention recommend eating foods rich in vitamin C, vitamin E, and carotenoids.^[2] It is noteworthy that antioxidants and anti-inflammatories of any kind, such as vitamin C, offer protection from cancer.^[3] 

Zucchinis are a great source of vitamin C and carotenoids, so they are a great food to include in a healthy diet.

Bone Health

A 2017 study investigated the impact of carotenoid consumption, specifically, beta-carotene, lutein, and zeaxanthin consumption improving bone health.^[4]

The study found an association between beta-carotene consumption and the health of bones among postmenopausal women. The study also found an association between lutein and zeaxanthin consumption and bone mass density in males and premenopausal women. 

The review concludes that increasing intakes of foods high in those nutrients could lead to healthier bones. 

Zucchini provides a dietary source of beta-carotene, lutein, and zeaxanthin; therefore, including it along with other foods high in carotenoids could be beneficial for bones.

Weight Management

So, is zucchini good for weight loss? Research has shown weight loss can be achieved^[5] through increased fruit and vegetable consumption. Including zucchinis in your diet and increasing your fruit and vegetable intake overall could help you lose weight and maintain a healthy weight.

This is attributed to fruits and vegetables being lower in calories and fat, and a good source of dietary soluble and insoluble fiber.

Eye Health

Many people experience age-related eye diseases. A 2020 review article determined carotenoids, mainly beta-carotene, lutein, and zeaxanthin protect against the progression of eye disease.^[6]

These carotenoids can neutralize free radicals and prevent oxidative damage to the eye. Longer-term studies are required to confirm these results. 

Since zucchini is a source of carotenoids, consuming zucchini could be good for your eye health.

Skin Health

Is it possible that zucchini encourages skin health? A 2017 review article summarised how vitamin C could benefit the skin. The review found that both topical applications and dietary consumption of vitamin C can lead to healthy skin.^[7] 

Good skin was shown to be associated with eating a diet that is high in fruit and vegetables, which inevitably would also be high in vitamin C. 

This indicates there are zucchini benefits for the skin. This summer, squash is an excellent source of vitamin C, so adding it to a fruit and vegetable-rich diet could help promote healthy skin.

While many skin health vitamins are available for purchase, eating fruits and vegetables is important.

Digestive Health

While many supplements claim to enhance healthy digestion, the foods we eat are the best way to promote healthy digestion. 

Zucchini has a relatively high fiber-to-calorie ratio. Eating soluble fiber-rich foods has been shown to promote healthy digestion,^[8] by improving constipation. 

However, eating a diet high in soluble fiber will not improve stomach cramps or bloating associated with constipation. It can even worsen these symptoms among individuals with irritable bowel syndrome.

This does not mean individuals with irritable bowel syndrome cannot consume zucchini ever, but they should consider their overall dietary fiber intake.

What Is Zucchini?

While zucchini is often referred to as a vegetable, it is a summer squash meaning it is technically a fruit. Zucchini is one of eight horticultural groups that fall under the summer squash family, also known as Cucurbita pepo L. 

Zucchinis have adapted to growing in a range of environments. They can be cultivated in both tropical and temperate areas. 

Zucchini has an elongated cylindrical shape around 15 centimeters long. The outer skin is dark green, light green, or golden yellow. They are widely available and can be found in many grocery stores.

Is Zucchini Good For You?

Yes, zucchini is good for you. It is high in many nutrients, contains antioxidants, and offers various health benefits.

Nutrition Facts For Zucchini

As mentioned, there are many nutritional benefits of zucchini. They are known for having a low caloric content^[9] and high water content. They also contain mucilage,^[10] which has emollient properties, making them an easily digestible food.

Nutrition facts^[11] for 100 grams of cooked zucchini:

• Energy (calorie): 15 kilocalories
• Water: 95.2 grams
• Protein: 1.14 grams
• Fat: 0.36 grams
• Carbohydrates: 2.69 grams
  • Fiber: 1 gram
  • Sugars: 1.71 grams
• Calcium: 18 milligrams
• Magnesium: 19 milligrams
• Phosphorous: 37 milligrams
• Potassium: 264 milligrams 
• Beta carotene: 670 micrograms
• Folate: 28 micrograms
• Vitamin C: 12.9 milligrams
• Lutein and zeaxanthin: 1150 micrograms

Zucchini Side Effects

In general, zucchini is a healthy food that provides many health advantages. However, as with everything, we must weigh zucchini’s benefits and side effects. 

One potential side effect of zucchini is that it can cause oral allergy syndrome. Oral allergy syndrome is when foods, often uncooked fruits or vegetables, cause an allergic reaction, most commonly itching of the mouth and throat. 

This is seen in people who are allergic to ragweed pollen because the allergens in uncooked fruits or vegetables — specifically, zucchini — act similarly.

How Can I Eat Zucchini

This summer, squash is a very versatile food. You may eat cooked zucchini or raw zucchini. Zucchini typically has a mild flavor; however, sometimes, when you eat raw zucchini, you may be surprised by a very bitter taste. 

Cooking zucchini can be done in numerous ways:

• Add shredded zucchini to baked goods to increase the fiber content.
• Make baked zucchini slices topped with mozzarella cheese for a tasty appetizer.
• Sauté diced zucchini in olive oil and garlic for a side dish.
• Enjoy zucchini bread made with leftover zucchini.
• Top grilled zucchini with grated parmesan cheese.
• Cook zucchini noodles as a low-carbohydrate alternative to pasta dishes.

Now that you know how to cook zucchini keep reading to learn about zucchini nutrition. You may be surprised to know there are many benefits of eating zucchini.

The Takeaways

Zucchini is a healthy food with many health benefits and can be part of a healthy diet. Zucchini is very versatile and can be eaten raw or cooked, and you can incorporate zucchini into many meals. 

Eating a diet rich in fruit and vegetables is important for overall health, so why not add in some zucchini? You may be surprised, but this mildly sweet-tasting summer squash may become your new favorite food.

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