Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers. It can grow to more than 3. Although zucchini is often considered a vegetable, it is botanically classified as a fruit. It occurs in several varieties, which range in color from deep yellow to dark green.
While squashes originated in the Americas, this particular variety was first developed in the early s in Italy 1. Zucchini has been used in folk medicine to treat colds, aches, and various health conditions. However, not all of its uses are backed by science. One cup grams of cooked zucchini provides 2 :.
In particular, its ample vitamin A content may support your vision and immune system. Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C , a nutrient which tends to be reduced by cooking.
Zucchini contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. Antioxidants are beneficial plant compounds that help protect your body from damage by free radicals. Carotenoids — such as lutein, zeaxanthin, and beta-carotene — are particularly plentiful in zucchini 3. These may benefit your eyes, skin , and heart, as well as offer some protection against certain types of cancer, such as prostate cancer 4.
Research indicates that the skin of the plant harbors the highest levels of antioxidants. Yellow zucchinis may contain slightly higher levels than light green ones 5 , 6. Zucchini boasts several antioxidants that may provide various health benefits.
Zucchini may promote healthy digestion in several ways. This makes them easier to pass and reduces your chances of constipation 7. Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk. This benefit is compounded if you have enough fluids in your diet 8. Meanwhile, soluble fiber feeds the beneficial bacteria living in your gut. In turn, these friendly bacteria produce short-chain fatty acids SCFAs that nourish your gut cells 9.
Zucchini is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders. At 3 grams of carbs per cooked cup grams , zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.
Low-carb diets can significantly lower blood sugar and insulin levels, both of which may keep blood sugar levels stable and reduce the need for medication in people with type 2 diabetes 12 , Diets rich in fiber from fruits and vegetables — including zucchini — are consistently linked to a lower risk of type 2 diabetes The fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as well Additionally, animal studies note that zucchini peel extract may help reduce blood sugar and insulin levels.
Zucchini may also contribute to heart health. Its high fiber content may be largely responsible. Observational studies show that people who eat more fiber have a lower risk of heart disease 17 , In a review of 67 studies, consuming as little as 2—10 grams of soluble fiber per day for around 1—2 months reduced, on average, total cholesterol by 1.
Zucchini is also rich in potassium , which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke 21 , 22 , 23 , 24 , Moreover, diets rich in carotenoids — likewise found in zucchini — appear particularly protective against heart disease The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease.
Zucchini also contains the antioxidants lutein and zeaxanthin. Research shows that these antioxidants can accumulate in your retina, improving your vision and reducing your risk of age-related eye diseases This may include a lower risk of macular degeneration, which is the leading cause of irreversible vision loss in older adults 30 , Zucchini is high in soluble fiber. Soluble fiber is a specific type of fiber that binds cholesterol and fats in the intestinal tract.
Eating adequate soluble fiber can lower cholesterol and promote a healthy heart! The Dietary Guidelines for Americans suggest eating 25 grams of fiber per day for women or 38 grams of fiber per day for men to significantly lower blood levels of cholesterol.
More and more research shows that eating increased amounts of fruit and veggies is associated with maintaining a healthy weight. Zucchini is a versatile veggie that can be snuck into just about any dish. It freezes well too, so make sure to make a double batch to stick in the freezer for later! Need some zucchini inspiration? We've got you covered with these 25 zucchini recipes. Zucchini is a good source of Vitamin B6—a powerful vitamin for our immune health.
Vitamin C is an antioxidant that is essential for many bodily functions, including the production of collagen. Fresh fruits and vegetables are the…. Type 2 diabetes is the most common form of diabetes. An early diagnosis means a person can start treatment at once, improving their chances of…. Fiber is the fibrous part of food that the body cannot digest or absorb. Why is fiber necessary in the diet, and what foods are high in fiber? Oxidative stress can damage cells and occurs when there is an excess of free radicals.
The body produces free radicals during normal metabolic…. Staying hydrated is vital for overall health, especially during warmer months. Learn about the top 20 hydrating foods and their health benefits in…. Zucchini: benefits and how to prepare and enjoy it. Health benefits Ways to eat it Summary Zucchini provides many health benefits. Health benefits of zucchini. Ways to eat zucchini. Exposure to air pollutants may amplify risk for depression in healthy individuals.
Costs associated with obesity may account for 3. Related Coverage. Vitamin C: Why is it important? Medically reviewed by Debra Rose Wilson, Ph.
What are the symptoms of type 2 diabetes? Medically reviewed by Deborah Weatherspoon, Ph.
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