Zucchini has antioxidant, antimicrobial and anti-inflammatory properties, among others. But what specific health benefits can be expected from eating it?
Nutritionist Lara Whitson highlights five special benefits of eating zucchini in a recent article from the Cleveland Clinic (USA). In addition, the popular vegetable has a number of other positive health effects.
Many healthy ingredients
First of all, zucchini is rich in fiber, plant compounds, vitamins and minerals. According to Whitson, a medium-sized zucchini contains very few calories, but:
- 2.3 grams of protein,
- 2 grams of fiber,
- 6 grams of carbohydrates,
- 35 milligrams of vitamin C (39% of the daily requirement),
- 0.32 milligrams of vitamin B6 (19% of the daily requirement),
- 0.184 milligrams of riboflavin (14% of the daily requirement),
- 0.35 milligrams of manganese (15% of the daily requirement),
- 47 micrograms of folic acid (12% of the daily requirement),
- 512 milligrams of potassium (11% of the daily requirement),
- 0.104 milligrams of copper (12% of the daily requirement),
- 0.73 milligrams of iron (4% of the daily requirement),
However, since many healthy ingredients are found in the skin, zucchini should not be peeled before eating. “Just wash it before cooking,” advises Whitson.
Five benefits of zucchini
The nutritionist describes the five most important benefits of zucchini:
- Help with weight loss through low calorie content,
- Promotes digestion through contained fiber,
- Strengthening of the immune system through contained vitamins and positive effects on the intestinal flora,
- Prevention of anemia through the combination of vitamin B6, iron and vitamin C,
- Protection of the eyes and vision through carotenoids such as lutein and zeaxanthin.
Antibacterial, antifungal, antioxidant
A study on the health effects of the bioactive ingredients in green and yellow zucchini also showed that both green and yellow zucchini have high antibacterial and antifungal activity.
According to the researchers, zucchini also has strong antioxidant properties, with green zucchini performing slightly better than the yellow variety. However, an extract from yellow zucchini was found to be toxic to human lung cancer cells at lower concentrations.
Contribution to healthy nutrition
According to experts, regular consumption of zucchini can make an extremely positive contribution to a healthy diet, given its antioxidant, antimicrobial, anti-inflammatory and antiproliferative effects.
As a tasty and easy-to-prepare option to increase zucchini consumption, nutritionist Lara Whitson recommends so-called “zoodles” – zucchini strips in noodle form.
Also read:
Sweet zucchini spice bread
Zucchini noodles can be purchased ready-made in many supermarkets, but can also be easily made at home. Whether as zucchini noodles or in another form, your health can definitely benefit from increased zucchini consumption. (fp)