Zucchini, commonly referred to as courgettes, belongs to the Cucurbitaceae family, which also includes melons, spaghetti squash, and cucumbers.
Farmers typically harvest this vegetable while it is still immature, usually measuring less than 8 inches (20 cm), though it can grow to lengths exceeding 3.2 feet (1 meter). Zucchini is available in various cultivars, and its colors range from vibrant yellow to deep green.
While squashes originated in the Americas, Italians first cultivated zucchini as a distinct variety during the early 19th century.
Traditional medicine has used zucchini to alleviate colds, aches, and a variety of health issues. However, scientific evidence does not support all of these applications.
1. Rich in Nutrients
Zucchini is abundant in various vitamins, minerals, and other advantageous plant compounds.
A serving of one cup (223 grams) of cooked zucchini offers.
- Calories: 17
- Protein: 1 gram
- Fat: less than 1 gram
- Carbs: 3 grams
- Sugar: 1 gram
- Fiber: 1 gram
- Vitamin A: 40% of the Reference Daily Intake (RDI)
- Manganese: 16% of the RDI
- Vitamin C: 14% of the RDI
- Potassium: 13% of the RDI
- Magnesium: 10% of the RDI
- Vitamin K: 9% of the RDI
- Folate: 8% of the RDI
- Copper: 8% of the RDI
- Phosphorus: 7% of the RDI
- Vitamin B6: 7% of the RDI
- Thiamine: 5% of the RDI
It also includes trace amounts of iron, calcium, zinc, and various B vitamins.
Notably, its significant vitamin A content may contribute to the health of your vision and immune system.
Raw zucchini offers a nutritional profile comparable to that of cooked zucchini, although it has lower levels of vitamin A and higher levels of vitamin C, a nutrient that cooking often diminishes.
2. Healthy Digestion
Zucchini can support healthy digestion through various mechanisms.
Firstly, its high water content aids in softening stools, facilitating easier passage, and lowering the likelihood of constipation.
Additionally, zucchini is a source of both soluble and insoluble fiber.
Insoluble fiber contributes to stool bulk and promotes the efficient movement of food through the digestive tract, further decreasing the risk of constipation, especially when accompanied by adequate fluid intake.
On the other hand, soluble fiber serves as nourishment for the beneficial bacteria residing in the gut. These probiotics, in turn, generate short-chain fatty acids (SCFAs) that provide essential support to gut cells.
Furthermore, SCFAs may play a role in alleviating inflammation and mitigating symptoms associated with certain gastrointestinal disorders, including irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
3. High in Antioxidants
Zucchini is characterized by a high concentration of antioxidants that protect the body from the harmful effects of free radicals, serving as valuable plant-based compounds.
Notably, zucchini contains significant quantities of carotenoids, including lutein, zeaxanthin, and beta-carotene.
These compounds may support eye, skin, and heart health while also providing some defense against specific cancers, including prostate cancer.
Studies suggest that the skin of zucchini contains the highest concentration of antioxidants, with yellow zucchinis potentially offering slightly greater levels than their light green counterparts.
4. Reduce Blood Sugar Levels
Zucchini has the potential to assist in lowering blood sugar levels for individuals with type 2 diabetes.
With only 3 grams of carbohydrates per cooked cup (232 grams), zucchini serves as an excellent low-carb substitute for pasta, appealing to those aiming to decrease their carbohydrate consumption.
You can spiralize or slice it to serve as a replacement for spaghetti, linguini, or lasagna noodles in various recipes.
Adopting a low-carb diet can lead to significant reductions in blood sugar and insulin levels, which may contribute to maintaining stable blood sugar levels and decreasing the necessity for medication among individuals with type 2 diabetes.
Furthermore, the fiber content in zucchini aids in stabilizing blood sugar, helping to prevent spikes after meals. Diets abundant in fiber from fruits and vegetables, including zucchini, have been consistently associated with a reduced risk of developing type 2 diabetes.
The fiber present in zucchini may also enhance insulin sensitivity, further contributing to blood sugar stability.
Moreover, animal studies suggest that zucchini peel extract may aid in lowering blood sugar and insulin levels, potentially due to the strong antioxidants found in the skin.
Nevertheless, further research involving human subjects is required to draw definitive conclusions.
5. Strengthen Your Vision
Incorporating zucchini into your diet may enhance your vision.
This is largely due to the high levels of vitamin C and beta-carotene found in zucchini, both of which are essential for maintaining eye health.
Furthermore, zucchini is a source of the antioxidants lutein and zeaxanthin. Studies indicate that these antioxidants can accumulate in the retina, thereby improving vision and decreasing the risk of age-related ocular diseases.
This includes a reduced likelihood of macular degeneration, which is the primary cause of irreversible vision impairment in older individuals.
Moreover, diets rich in lutein and zeaxanthin may also diminish the chances of developing cataracts, a condition characterized by the clouding of the lens that can result in diminished eyesight.
6. Improve Heart Health
Zucchini may play a beneficial role in promoting heart health.
The substantial fiber content likely causes this effect.
Research indicates that individuals who consume higher amounts of fiber tend to have a reduced risk of developing heart disease.
One specific type of soluble fiber present in zucchini, known as pectin, has shown notable efficacy in lowering both total and “bad” LDL cholesterol levels.
A comprehensive review encompassing 67 studies revealed that an intake of merely 2–10 grams of soluble fiber daily over a period of 1 to 2 months resulted in an average decrease of 1.7 mg/dl in total cholesterol and 2.2 mg/dl in “bad” LDL cholesterol.
Additionally, zucchini is abundant in potassium, which may aid in lowering high blood pressure by promoting the dilation of blood vessels. Maintaining healthier blood pressure levels is associated with a diminished risk of heart disease and stroke.
Diets high in carotenoids, found in zucchini, seem to offer significant protection against heart disease.
7. Aid Weight Loss
Consistent inclusion of zucchini in your diet may assist in weight management.
This vegetable is abundant in water and possesses a low caloric density, which can contribute to a sensation of fullness.
Additionally, its fiber content may help diminish hunger and control appetite.
Furthermore, research consistently indicates that a high consumption of fruits and vegetables is associated with weight loss and a gradual increase in weight over time.
Moreover, the consumption of non-starchy, dark green or yellow vegetables—similar in nutritional value to zucchini—seems to be especially advantageous for weight loss.
The bottom line
Zucchini is a multifaceted squash that is abundant in vitamins, minerals, and phytochemicals. It may provide numerous health advantages, including enhanced digestion and a reduced likelihood of heart disease. Additionally, zucchini may support the health of your bones, thyroid, and prostate. If you are interested, consider incorporating this tender, mild fruit into your diet today.
