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. Also known as courgette, zucchini is a summer squash that is native to the Americas. It belongs to the species Cucurbita pepo, along with a few other types of squashes and pumpkins. It usually is dark or light green. The golden zucchini (yellow zucchini), another variety, is orange/deep yellow in color.
Benefits Of Zucchini
1. Zucchini Benefits For Weight Loss
As we have already discussed, zucchini is a low-starch fruit. Which means it is low in carbohydrates and high in fiber. Which means it will fill you up and discourage overeating . That’s precisely what most people looking to lose weight want, right? Also has a high water content that can keep you full for longer periods. It is one of those foods with a low glycemic index. Increased intake of fruits and vegetables and low-fat foods has been linked to healthy weight loss and weight maintenance . Another benefit of high-fiber foods is they require more chewing – because of which the individual takes more time to eat and is unable to gorge on a large number of calories in a short period .
2. Improves Heart Health
Ever heard of DASH diet? Also called the Dietary Approaches to Stop Hypertension, this diet is aimed at improving heart health by lowering hypertension. According to a report published by the National Heart, Lung, and Blood Institute, zucchini is a prominent part of the DASH diet (1).
Zucchini is low in cholesterol, sodium, and fat, and helps maintain a balance of carbohydrates – a requirement for optimum heart health .
Another reason zucchini works great for the heart is the presence of fiber. High intakes of fiber have been associated with significantly lower risks of developing stroke, hypertension, and heart disease .
Zucchini is also rich in folate, and as per a Chinese study, folate intake is inversely associated with heart disease risk (2). The fact that it is rich in other nutrients like potassium and magnesium makes zucchini a superfood for the heart. Research has stated that deficiencies in the two nutrients can be directly linked to heart failure (3).
Another nutrient in zucchini that is worth your attention is riboflavin, which is a B-complex vitamin essential for energy production. In one study, children with cardiac disease were found to be shockingly deficient in riboflavin, emphasizing on the possible link between riboflavin and heart health (4). Another Chinese study has linked riboflavin with alleviated cardiac failure in diabetics (5). Riboflavin deficiency is also linked to certain birth defects in pregnant women, especially issues with the outflow tracts in the infant’s heart (6).
3. Improves Eye Health
One doesn’t need to be reminded of the importance of vision. That said, zucchini seems to be more than food for your eyes. The fruit is rich in lutein and zeaxanthin, two antioxidants that were found to prevent age-related macular degeneration (1).
It is shocking to note that certain serious (and often irreversible) eye diseases like glaucoma and age-related macular degeneration have no warning signs . So, what’s the best approach? Including zucchini in your diet. Zucchini is also a good source of vitamin A that has shown to improve eye health . It is important for eye development and maintenance. As per a report published by Flaum Eye Institute of the University of Rochester Medical Center, a low-fat diet could be beneficial for the eyes – and zucchini can very well be a part of this diet . The squash is also a wonderful source of beta-carotene that can improve eye health and offer protection against infections .
4. Helps Control Diabetes
It is but unfortunate that a household without a diabetic is a rare scene. Well, that’s the sad part. So, is zucchini good for diabetics? Yes, the good part is, zucchini can help.
Non-starchy foods like zucchini can fill you up and aid diabetes treatment (1). And the dietary fiber, which zucchini is replete with, can delay glucose absorption and help the patients with type 2 diabetes (2). A German study states that insoluble fiber (which zucchini has a good amount of) can be very much effective in preventing type 2 diabetes . Another study indicates the efficacy of insoluble dietary fiber that has shown to reduce diabetes risk (3).
Higher fiber intake is also associated with a lower risk of metabolic syndrome, which is one of the factors contributing to diabetes (4). According to the University of Maryland Medical Center, soluble fiber can improve glucose tolerance in diabetics (5). (Zucchini contains both soluble and insoluble fiber, by the way.)
5. Helps Lower Cholesterol
Zucchini is one of the few foods that are free of cholesterol, and hence you can include it in your cholesterol-lowering diet (1). Soluble fiber has been found to interfere with cholesterol absorption. This helps lower the bad cholesterol or LDL in the blood (2).
6. Helps Cure Asthma
As per an Iranian study, the high levels of vitamin C in zucchini help cure asthma . The anti-inflammatory properties of zucchini also contribute to asthma treatment . Along with the vitamin C, zucchini also contains copper that is far more effective in treating asthma .
One Finnish study has found the benefits of vitamin C in treating not only asthma attacks, but also bronchial hypersensitivity (which is a characteristic of asthma) (1). As it is well known that vitamin C helps treat common cold symptoms, it is quite logical to use vitamin C for alleviating asthma symptoms.
7. Enhances Digestion
In addition to the many benefits of zucchini you have already seen, the wonder squash also aids digestion (1). According to a report published by the University of Rhode Island, green fruits and vegetables, like zucchini, promote healthy digestion (2). You can have zucchini as an after-meal eat – simply shred some carrots and zucchini on a quick bread or muffins and relish the taste (and the benefits too!).
The dietary fiber in zucchini adds bulk to your diet and aids digestion. However, ensure you introduce fiber in your diet gradually. Increasing dietary fiber in your diet too quickly can lead to bloating, abdominal cramps, and even gas (3).
It has been found that dietary fiber forms the major components of foods that have low energy value, and hence are of particular importance (4). Especially when it comes to dealing with abdominal issues.
If you are suffering from digestive issues, simply including zucchini in your meal might do the trick. It has been found that the addition of fiber in bread, cookies, breakfast cereals, and even meat products was found to have desirable results (5).
8. Lowers Blood Pressure
Zucchini, being rich in potassium, is one of the most preferred foods to combat hypertension (1). Surprisingly enough, zucchini has more potassium than a banana (2).
Potassium is vasoactive, meaning it can affect the diameter of blood vessels. And hence, the blood pressure as well (3). In a London study, potassium supplementation was linked to lowered blood pressure levels (4). Though the study talks about certain conflicting results in pertinence to oral potassium supplementation, potassium was never shown to elevate the blood pressure levels. Hence, it can be used without apprehension.So, why is potassium so important with respect to lowering blood pressure? Because the nutrient is one of the principal electrolytes in the human body . It is required in proper balance with sodium, in a ratio of 2:1. The junk foods we so very lovingly consume every other day have higher levels of sodium than potassium. Which is why they contribute to high blood pressure like no other. Zucchini is a good source of potassium. A medium-sized fruit offers 512 milligrams of the nutrient, which roughly equals 11% of your daily need.