How Zucchini is Good For Your Health

Nutrient Content

Vitamins

Excellent Source of (Daily Recommended): 

  • Vitamin C – 56%
  • Vitamin B6 – 21%

Excellent Source of (Daily Recommended): 

  • Riboflavin – 16%
  • Folate – 14%
  • Vitamin K – 11%

A Source of:

  • Vitamin A – 8%
  • Thiamin – 6%
  • Niacin – 5%
  • Pantothenic Acid – 3%

Minerals

Good Source of (Daily Recommended):

  • Manganese – 17%
  • Potassium – 15%

A Source of:

  • Magnesium – 8%
  • Phosphorus – 7%
  • Copper – 5%
  • Zinc – 4%
  • Iron – 4%
  • Calcium – 3%

Other

Also a Source of:

  • Fiber – 9%
  • Omega-3 Fatty Acids
  • Omega-6 Fatty Acids
  • Antioxidants – Lutein,  Zeaxanthin, Beta-carotene

*All nutritional information found at (1)

How Zucchini Prevents Chronic Disease

Zucchini, like many vegetables, prevent several chronic diseases that plague America today. Most notably, zucchini helps to prevent cancer, diabetes, and heart disease.

How Zucchini Prevents Cancer

In general, vegetables are recommended for daily consumption. Zucchini is a great resource to incorporate into your diet to prevent various cancers.

  • Zucchini is a nutritious vegetable, with benefits that improve your chances of avoiding a cancer diagnosis, primarily due to zucchini’s antioxidants and their ability to fight against chronic inflammation and oxidative stress.

    • Zucchinis are an excellent source of vitamin C. Vitamin C has been shown to have prolific antioxidant capabilities and has been linked to a reduced incidence of cancers of the stomach, rectum, breast, and cervix. Typically, vitamin C is obtained from many fruits but they are a lot higher in sugars. So, those concerned about sugar intake could look to zucchinis as a safe option. (2)

  • Typically, oxidative stress leads to the formation of free radicals. In excess, free radicals are highly unstable and end up attacking tissues. Cancers are caused by an excess of free radicals. Our immune system, along with antioxidants, neutralizes free radicals and the threat of cancer. (2)

  • Zucchini is highly rich in antioxidants. As a result, these antioxidants can destroy these free radicals and prevent the exponential growth of cancer cells. It has been shown that zucchini can prevent the formation of several cancers. However, further studies must be done to confirm these initial findings. (3)

    • Studies have shown that dietary beta carotene consumption can lower your risk for lung cancer. However, this is not the case for beta carotene supplements. Thus, regular consumption of zucchinis may help promote this health effect. (17)

How Zucchini Prevents Diabetes

  • Zucchini has been shown to prevent type 2 diabetes. Zucchini does not impact blood sugar levels drastically because it is low in carbs.

  • In addition, fiber prevents you from overeating during a meal, further preventing blood sugar spikes and insulin resistance. Ultimately, this helps lower your risk of type 2 diabetes. (4)

    • Studies have shown that zucchini, along with other vegetables, can decrease your risk of prostate cancer by as much as 30%! (18)

  • Some animal studies have even shown that the zucchini peel can help lower blood sugar and insulin levels. However, further studies must be done to confirm these results. (5)

How Zucchini Prevents Cardiovascular Diseases

  • Zucchini can help prevent cardiovascular diseases by reducing the bad LDL cholesterol levels in our bodies.

  • When in excess form, LDL cholesterol will clump together and form a blockage in your blood vessels. As a result, this can lead to heart disease and stroke. However, as mentioned above, zucchini has been shown in studies to be effective in reducing the bad LDL cholesterol levels. (6)

  • Zucchini is also rich in potassium, and potassium has been shown to reduce your blood pressure levels by dilating your blood vessels. (7)

    • Potassium is often consumed through your diet. Specifically, potassium is most often ingested through vegetables, dry fruit, or milk. Processed foods have been shown to be generally higher in sodium content and lower in potassium content. So, zucchinis are a great way to limit the sodium while fulfilling your potassium intake for the day. (19)

  • Lastly, zucchini is rich in carotenoids, which have been shown to be protective against cardiovascular diseases in a few studies. (8)

Zucchini Promotes a Number of Health Benefits

Zucchini not only helps to prevent diseases but support and promote the function of several important systems in our bodies.

How Zucchini Promote Digestion

  • Zucchini is a great source of fiber and water. These two faculties make it a great resource for maintaining digestive heath and regular bowel movements. Zucchini’s soluble fiber feeds the good bacteria in your gut. Insoluble fiber makes it easier for food to pass through the gut, preventing constipation. (9)

  • Gut bacteria produce short-chain fatty acids, which line the gut and preserve the integrity of the gut cells. These short-chain fatty acids also help reduce inflammation and risk of disorders like irritable bowel syndrome (IBS). (10)

How Zucchini Promotes Eye Health

  • Zucchini has been found to improve your overall vision by supplying vitamin C and beta-carotene. Both vitamin C and beta-carotene have been shown to improve eye health in a number of studies. (11)

  • Zucchini is also rich in the antioxidants lutein and zeaxanthin. Lutein and zeaxanthin prevent age-related macular degeneration, the leading cause of blindness in older adults. Also, lutein and zeaxanthin can prevent cataracts. (12)

How Zucchini Promotes Weight Loss

  • Zucchini promotes weight loss through its fiber content. The fiber helps keep you fuller for a more extended period and prevents you from overeating during meals. As a result, you don’t consume as much over the course of a day and can lose weight over time. (13)

How Zucchini Promotes Bone Health

  • Zucchini is rich in vitamin K and magnesium. Both vitamin K and magnesium have been shown to reduce your risk of bone-related diseases such as osteoporosis. Vitamin K and magnesium also improve your bone health over time by making your bones stronger and denser. (14)

How Zucchini Promotes Prostate Health

  • Zucchini has been shown to limit prostatic hyperplasia. Prostatic hyperplasia is the enlargement of the prostate and can lead to significant problems in older men, including abnormal urination and sexual complications. (15)

How Zucchini Promotes Thyroid Function

  • Zucchini has been shown to keep your thyroid hormone levels stable. However, more human studies must be done to verify these results. (16)

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