Here are 31 Health Benefits Of Zucchini And Why You Should Eat More.
Whenever you grow zucchini, the plant usually produces quite a lot of zucchini. Trying to use it all up can be daunting however, there are SO many benefits and sneaky ways to get it mixed in all kinds of different foods, whether they be sweet or savory dishes.
That being said, I will drop a couple of links to some go-to zucchini recipe favorites at the end of this post, but for now… Let’s talk about all 31 benefits of zucchini and why you should eat more!
#1 Heart Health Benefits
According to healthline.com “Diets rich in carotenoids — likewise found in zucchini — appear particularly protective against heart disease ( 26 ). The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease. Read the full article here: 12 Health And Nutrition Benefits Of Zucchini
#2 Can help control Diabetes
“Zucchini has been specifically found to be effective in the treatment of diabetes, especially type 2 diabetes. The presence of magnesium and zinc breaks down sugar in the body. It is rich in fiber and adding it to your foods to control diabetes list can go a long way to stabilise sugar levels in the blood.” Read the full article here: What are the Benefits of Zucchini for Type 2 Diabetes Patients?
#3 Energy Boost
“A good source of vitamin B, especially folate, riboflavin and B6, zucchini can help to boost energy production in the body. These vitamins also helps in various brain cognitive functions. Because zucchini is high in water and fiber and low in calories, it is a good substitute of carbohydrate and sugary food.” Read the full article here: Impressive Health Benefits Of Zucchini
#4 Fatty Acids
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. Read full article here: 14 Health and Nutrition Benefits of Zucchini
#5 Can improve macular degeneration
“Zucchini is rich in lutein and zeaxanthin, two antioxidants that were found to prevent age-related macular degeneration. The carotenoid Beta-carotene can be converted into vitamin A in the body. The presence of Vitamin A in the squash helps in active cell development in the eyes, which enhances vision and helps in preventing age-related medical conditions affecting the eyes.” Grab the Zucchini Fritters Recipe here.
#6 Irritable bowel syndrome, zucchini is a good source of fiber
“As a low fodmap vegetable, zucchini can be an excellent addition to the diet of individuals with IBS. Its low fermentable carbohydrate content makes it easy to digest and less likely to cause gas and bloating. The high fiber content of zucchini can also help regulate bowel movements and promote a healthy gut.” Read full article here: Eating Zucchini to Manage IBS Symptoms
#7 Good source of magnesium and potassium
“Based on the data of USDA (U.S. Department of Agriculture), for 100 grams zucchini squash contains 0.83 mg zinc, 33 mg magnesium, 0.142 – 0.163 mg vitamin B6, 9 – 10 mg choline, 200 – 1,117 IU vitamin A, 459 mg potassium, 92.73 – 95.22 grams water, 93 mg phosphor and 0.204 – 0.367 mg pantothenic acid.” Read the full article here: Zucchini Squash
#8 Lower blood pressure
Who these days does not appreciate healthy blood pressure levels?
“Zucchini contains the water-soluble fiber pectin. Pectin may lower bad cholesterol and lipid levels in a person’s blood, promoting good heart health. Furthermore, zucchini is also high in potassium, which can help manage high blood pressure.” Read the full article here: Zucchini: benefits and how to prepare and enjoy it
#9 Low Calories
“Zucchini is super low in calories and makes the perfect light side dish for a heavy meal: One cup of sliced zucchini has about 19 calories. That’s 40 to 50% lower than the same serving size for other low-cal green veggies like broccoli and Brussels sprouts.” Read the full article here: 6 Things You Should Know About Zucchini
#10 Supports Bone Health
“Zucchini is rich in the antioxidants lutein and zeaxanthin, as well as vitamin K and magnesium, all of which can help strengthen bones.” Read the full article here: 12 Health and Nutrition Benefits of Zucchini
#11 Full of B Vitamins
“Zucchini is rich in vitamin B6. Research suggests that this vitamin can help with regulating blood glucose. The vitamin may even play a protective role against diabetes. Compounds such as lutein and zeaxanthin protect the eye’s cells by filtering blue light wavelengths.” Read the full article here: Health Benefits Of Zucchini
#12 Vitamin K
“Below is a summary list for the top five vitamin k in zucchini items ranked by the amount or level of vitamin k (phylloquinone) in 100g.
1. Squash, summer, zucchini, includes skin, raw : 4.30µg
2. Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt : 4.20µg
3. Squash, summer, zucchini, includes skin, frozen, unprepared : 4.20µg
4. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt : 4.20µg
5. Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt : 4.20µg
Following on from the five top vitamin k in zucchini items or products containing vitamin k (phylloquinone) we have a more comprehensive break down of Squash, summer, zucchini, includes skin, raw, and the highest item containing vitamin k (phylloquinone) which is Squash, summer, zucchini, includes skin, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 6 types of vitamin k in zucchini.” Read the full article here: Amount of Vitamin K (phylloquinone) in Vitamin k in zucchini
#13 Powerful antioxidant
“High in Antioxidants: Zucchini boasts several antioxidants that may provide health benefits. Promotes Healthy Digestion: Zucchini is rich in water and fiber, two compounds that promote healthy digestion by reducing constipation and symptoms of gut disorders.” Read the full article here: Superfood of the Month: Zucchini
#14 Supports a healthy immune system
“Zucchini is high in antioxidants to support immune health. In zucchini you’ll find tons of vitamins A and C, plus plenty of plant compounds, including polyphenols and carotenoids, a group of plant pigments.” Read the full article here: 6 Health Benefits of Zucchini, Plus Tasty Recipes to Try This Zuke Season
#15 Contains Folic acid
“Zucchini are low in food energy (approximately 21 kilocalories per 100 g fresh zucchini) and contain useful amounts of folate (20 μg/100 g), potassium (459 mg/100 g) and provitamin A (490 IU [25 RAE]/100 g).” Read full article here: Zucchini
#16 Anti-inflammatory properties
“Rich in antioxidants and anti-inflammatory nutrients, zucchini helps get rid of the body of free radicals and excess inflammation. The lutein in zucchini encourages skin health by reducing inflammation responses.” Read the full article here: Impressive health benefit of zucchini
#17 Support healthy vision
“With its high content of vitamins, minerals, and antioxidants, zucchini is an excellent addition to a diet aimed at preventing sight loss conditions such as macular degeneration, diabetic retinopathy, and retinitis pigmentosa.” Read full article here: The Benefits of Zucchini for Eye Health
#18 Zucchini Can Be A Savory Sweet Dish
Can this really be counted as a benefit of zucchini? We think so! The versatility of zucchini and different varieties makes it easy to implement zucchini and its benefits into your healthy food lifestyle.
#19 Protects Against Colon Cancer
“Fruits and vegetables like zucchini present strong links to an overall reduced cancer risk, though more studies need to be done to determine whether they may prevent cancer. Instead, research is finding that certain fruits and vegetables may be linked to reducing the development of certain types of cancers.” Read the full article here: All About Zucchini: Nutrition, Benefits, Types, Side Effects, and More
#20 Vitamin C
“Zucchini is high in vitamin C, which is also an antioxidant. Some evidence suggests that vitamin C can reduce a person’s risk of developing eye problems, such as age-related macular degeneration (AMD) and cataracts. Additionally, zucchini also contains the antioxidants lutein and zeaxanthin.” Read the full article here: Zucchini: benefits and how to prepare and enjoy it
#21 Support healthy blood sugar levels
“Diets rich in fiber from fruits and vegetables — including zucchini — are consistently linked to a lower risk of type 2 diabetes ( 14 ). The fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as well” Read the full article here: 12 Health and Nutrition Benefits of Zucchini
#22 Oxidative Stress
“Zucchini contains zeaxanthin and several other compounds that can play a role in preventing oxidative stress.” Read the full article here: Health Benefits Of Zucchini
#23 High fiber-rich foods are a must-have in today’s society
“Zucchini is packed with many important vitamins, minerals, and antioxidants. It has a high fiber content and a low calorie count. Fiber plays an important role in digestion and may limit the likelihood of suffering from a variety of GI issues.” Read the full article here: Health Benefits Of Zucchini
#24 Helps fight Asthma
Zucchini Guards Against Asthma and Strengthens Teeth And Bones: Due to Zucchini being a good source of vitamin C, it is considered a good food for fighting asthma. Vitamin C, a powerful anti-oxidant, plays a huge role in keeping the immune systems healthy and fighting respiratory problems. Read the full article here: 5 Surprising Health Benefits of Zucchini
#25 Weight loss benefits
“Like other fruits and vegetables, zucchini is low in calories but contains satiating fiber and water that can help keep you full. Substituting it for empty-calorie snacks or replacing parts of your meals with zucchini may reduce the number of calories you consume overall, helping you lose weight.” Read the full article here: All About Zucchini: Nutrition, Benefits, Types, Side Effects, and More
#26 Can be anti-aging
“Zucchini is a good source of the antioxidants lutein and zeaxanthin. These two carotenoids i. exhibit powerful anti-aging properties (53). They protect the cells of the body and the skin from free radical damage, which may otherwise lead to premature aging.” Read the full article here: 21 Amazing Benefits Of Zucchini For Skin, Hair, And Health
#27 Can strengthen teeth
“Incorporating zucchini in your diet more often will keep your bones and teeth strong because of the lutein, vitamin K, and zeaxanthin it contains. Additionally, the magnesium in zucchini helps build strong bones and improves muscle contraction, along with calcium.” Read the full article here: 19 HEALTH BENEFITS OF ZUCCHINI
#28 Helps balance thyroid
“The polyphenols and vitamin C found in zucchini can improve your adrenal and thyroid functions. A study performed by Devi University discovered that compounds in the peels of zucchini have a good influence on both the adrenal and thyroid glands. Also, these compounds are useful in the regulation of insulin levels.” Read the full article here: 9 Marvelous Health Benefits of Zucchini
#29 Supports healthy adrenals
“Eating enough zucchini can help your thyroid, adrenal, and insulin regulation. The balance of manganese, potassium, and sodium in your body are crucial to your thyroid and adrenal gland’s health.” Read the full article here: 19 HEALTH BENEFITS OF ZUCCHINI
#30 Supports healthy skin hydration
“There is a reason zucchini is also called summer squash. Zucchini health benefits also include hydrating the body (and the skin) and helps it deal with the summer heat. The lutein in zucchini encourages skin health by reducing inflammation responses.” Read the full article here: 21 Amazing Benefits Of Zucchini For Skin, Hair, And Health
#31 Promotes Healthy Collagen formation
“If you want to increase the maturation of collagen in your skin, hair, and nails, eat a zucchini! The riboflavin in zucchini is what aids in collagen production. On top of that, vitamin C assists the riboflavin in collagen synthesis which can help maintain joint, cartilage, and blood vessel health.” Read the full article here: 19 HEALTH BENEFITS OF ZUCCHINI
So, can zucchini help with overall health?
Absolutely! Zucchini should definitely be a part of an overall healthy diet… Or should I say a healthy eating lifestyle. The nutrition content of zucchini just makes it a good vegetable to keep around and use often. So if you have health issues unless you are allergic to it, the nutritional benefits of zucchini are good to keep in mind when making your menus for the week.
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