If you're trying to increase your
daily intake of vegetables, think outside the salad bowl. Whether you're
filling them with your favorite proteins and spices to make zucchini boats or
spiralizing them into zoodles, nutrient-rich zucchini is a smart addition to
any meal plan.
The benefits of zucchini extend
far beyond making your regular menu more enjoyable, though. Read on to discover
what happens to your body when you eat zucchini, according to science. And if
you want to clean up your diet, start by ditching the 100 Unhealthiest Foods on
the Planet.
1. You may reduce your cancer risk.
Whether you have a family history
of cancer or other risk factors for the condition, adding some zucchini to your
regular meal plan may help protect you in the long run. A research analysis
published in the journal Nutrients in 2017 determined that zucchini not only
exhibited cancer-fighting properties, but it also increased the rate of death
for certain types of cancer cells. For more ways to reduce your chances of
developing this disease, check out the 50 Best Foods That Lower Your Cancer
Risk.
2. You may lose weight.
Zucchini is a plentiful source of
carotenoids—including lutein, beta-carotene, and zeaxanthin—which are types of
plant pigments frequently found in fruits and vegetables with yellow, red, and
orange hues. For those trying to lose weight, increasing consumption of
carotenoids is a particularly smart choice: a 2012 study published in the
journal Nutrition & Diabetes found that higher levels of carotenoids in
study subjects' blood were linked to higher weight loss and fat loss. For more
simple ways to slim down, check out these 15 Underrated Weight Loss Tips That
Actually Work.
3. You may lower your risk of heart disease.
Adding some zucchini to your diet
might just be the easiest way to improve your heart health. In a study
published in Circulation Research in 2018, 29,103 were men observed over a
three-year study period and 31-year follow-up period. What researchers discovered
was that those with higher serum beta-carotene levels had lower rates of both
heart disease and stroke, as well as lower rates of death from any cause.
4. You may improve your immune health.
You don't have to turn to citrus
fruits to increase your dietary intake of vitamin C—zucchini is a plentiful
source of the essential nutrient. In a single large zucchini, you'll get 57.8
milligrams of vitamin C, more than 60 percent of the RDA for men and over 75
percent of the RDA for women. And with all that vitamin C comes a major immune
boost—multiple studies have demonstrated that adequate levels of serum vitamin
C may have a preventative effect against infection and may lessen the severity
and duration of illness among those who do get sick.
5. You may regulate your digestion.
If your digestion has been
sluggish as of late, adding some zucchini to your meal plan may help. In
addition to being a rich source of water, which can help move food through the
digestive tract, a single medium zucchini packs two grams of fiber—eight percent
of your daily RDA—which can make your digestion more regular in no time. And
for more ways to make your gut happier and healthier, check out these 20 Foods
That Relieve Your Gut Problems, According to Dietitians.
