10 Benefits of Zucchini
Zucchini, also called courgette, is a member of the gourd family that also includes squash, pumpkin, cucumber, watermelon, and luffa, among others. Zucchini is a summer squash that produces fruits that are best harvested for consumption when they are 6 to 10 inches long.
Zucchini is low in carbohydrates and high in vitamins, minerals, and powerful antioxidant and anti-inflammatory phytonutrients. It also contains a significant amount of fiber and lots of water. One cup of zucchini weighing about 124 grams contains 35 percent of the daily value (DV) of vitamin C, 7 percent DV of vitamin K, and zero to 14 percent DV of the B-group vitamins.
Zucchini also contains amino acid, choline, and up to 11 percent DV of various minerals including manganese, potassium, magnesium, phosphorus, copper, zinc, calcium, and iron. These nutrients and phytonutrients are responsible for the following 10 benefits of zucchini.
Benefit #1: Helps to Regulate Blood Pressure
Regular intake of high-sodium foods leads to high blood pressure, which may lead to complications like heart attack and stroke. The condition can further be aggravated by the intake of low-fiber, high-carbohydrate, high-fat, and processed foods.
By changing your diet so that you take less sodium, more potassium, more fiber, and water you can lower your blood pressure and protect yourself from the complications associated with it. One way to achieve this is to include zucchini in your regular diet. One cup of zucchini contains 9 percent DV of potassium and only 1 percent DV of sodium. This portion of zucchini also provides 5 percent DV each of fiber and magnesium. It is low in carbohydrate and fat at one percent and zero percent DV, respectively.
Benefit #2: Improves Circulation and Heart Health
Healthy blood circulation is necessary for a healthy heart. Healthy flow of blood requires that the blood vessels expand or contract as necessary to take blood to all parts of the body. This requires that the blood vessels have no impediments. Unfortunately, the conventional Western diet leads to high cholesterol and buildup of plaque in the blood vessels. This clogs the blood vessels and can interfere with the flow of blood, leading to high blood pressure, blood clots, and rupture of smaller blood vessels, which are some of the ways that heart attacks and strokes occur.
Because zucchini is high in water, fiber, and potassium, and low in carbohydrate, fat, and cholesterol, incorporating it in the diet in place of processed foods can lower cholesterol levels. At the same time, it can provide circulation and heart health improving fiber, electrolytes, and antioxidants.
Benefit #3: Improves Digestion
Zucchini can help improve digestive health including alleviating problems like constipation, diarrhea, diverticulitis, leaky gut syndrome, and irritable bowel syndrome (IBS). Zucchini’s beneficial action for the digestive system is multipronged. It is high in water and fiber, which can help to clean the alimentary canal and improve bowel movement. This way, zucchini helps to rid the digestive system of waste and toxins, which may be responsible for poor digestion and inflammation.
Zucchini is also rich in vitamins as well as antioxidant and anti-inflammatory phytonutrients. These neutralize free radical toxins, reduce inflammation, and support the healing process of the digestive system. It is worth noting that significant amounts and regular intake of zucchini is necessary to access its benefits.
Benefit #4: Has Anti-Aging Properties
Almost everyone would like to look young forever. Unfortunately, many people face the challenge of premature aging. This is the reason why anti-aging products constitute a large market in many parts of the world. Free radicals and ultraviolet radiation are probably the major contributors to physical aging. These lead to less supple skin because the cells are not replenished as fast as they wear out.
But studies have shown that increasing the intake of antioxidants like zeaxanthin and lutein can protect against premature aging. Zeaxanthin and lutein, which are present in zucchini, protect against damage by ultraviolet radiation. Zucchini also contains riboflavin which has skin, nail, and hair protective properties.
Benefit #5: Good for Pregnant Women
A pregnant woman needs to consume higher amounts of nutrients than she normally does. This is because, in addition to eating to maintain her own health, she needs to provide for the development and growth of her unborn baby. It is worth to note that an embryo needs much higher amounts of some nutrients to support its development than what is necessary for an adult. But an expectant woman can only eat so much. To protect against deficiencies, pregnant women take supplements for folic acid and multivitamins.
It is also possible to get substantial amounts of essential nutrients from food. Zucchini contains a diverse profile of nutrients that are essential during pregnancy. These include folate, which is necessary to prevent anencephaly, a birth defect in which the brain does not develop fully. Other nutrients in zucchini that are essential during pregnancy include B-vitamins and magnesium.
Benefit #6: Boosts Immunity
A properly functioning immune system protects the body against disease. It also helps the body to heal from an infection. To boost the immune system, you need to provide it with all the necessary vitamins, minerals, and antioxidants. These include vitamin C, vitamin A, zinc, and various phytonutrients.
One cup of zucchini contains 35 percent DV of vitamin C, 5 percent DV of vitamin A, and 2 percent DV of zinc. This portion also contains significant amounts of phytonutrients like zeaxanthin and lutein among others. These nutrients and phytonutrients help protect the body against the effects of free radicals, which would otherwise lead to inflammation, body weakness, and development of diseases.
Benefit #7: Protects Eye Health
A large portion of the population suffers from vision problems including age-related macular degeneration, cataracts, glaucoma, and vision loss. This affects their independence and quality of life. Oxidation of the eye tissues by free radicals and exposure to ultraviolet radiation are major causes of these vision problems. But according to research studies, it is possible to protect the eyes from some of these diseases by including antioxidant vitamins and phytonutrients, especially zeaxanthin and lutein, in your diet.
Zucchini contains significant amounts of zeaxanthin and lutein. Zucchini also contains other antioxidants and minerals that support eye health. These include vitamin C, vitamin A, and manganese.
Benefit #8: Helps Lose Excess Body Weight
The modern diet trends include highly processed foods that are high in carbohydrates, fat, and salt. When coupled with sedentary lifestyles, it leads to excess weight and obesity for millions of people in the world. The excess weight contributes to many health problems including hypertension, diabetes, and heart disease. This is the reason why weight loss programs have become a major industry.
But you can achieve significant weight loss by including zucchini in your diet and physical exercise in your lifestyle. Eating a sizeable portion of zucchini helps to reduce the amount of unhealthy food that you eat. But because zucchini is low in carbohydrate and fat, and high in water and fiber, it lowers your calorie intake. When this happens over a period of time, it can lead to loss of excess weight and improvement of overall health.
Benefit #9: Supports Prostate Health
Prostate diseases, especially prostate cancer, are a big challenge for men. This is because besides affecting sexual ability, poor prostate health can negatively impact a man’s self-confidence. Prostate cancer is also the most common cancer in men. But regular intake of some nutrients and phytonutrients can reduce the risk of developing prostate issues, including cancer.
Studies have found that vitamin C and vitamin A have protective effects against prostate cancer by reducing DNA damage and inhibiting growth of prostate cancer cells. Studies have also found that lutein offers protective support against development of prostate cancer. Zucchini contains vitamins C and A, and lutein.
Benefit #10: Boosts Brain Functions
The brain is the control center of the whole body. This means that proper brain function leads to proper body functions, which can contribute to a high quality of life. Unfortunately, there are so many reasons why the brain does not function at its optimum. These include diet, lifestyle, and the environment. But you can turn the tide by making some changes in your diet and lifestyle. This means eating foods that support brain function and leading a healthier lifestyle.
Including zucchini in your diet ensures that you provide your brain with brain-friendly nutrients like folate. Other brain health supporting nutrients in zucchini include zinc, vitamin C, omega-3 fatty acids, and water. Folate improves mental health, emotional health, and is required for production of DNA. Studies have also found that folate protects against Alzheimer’s disease.
