7 Incredible Health Benefits of Zucchini (+ 11 Low Carb Zucchini Recipes) (2024)

FAQs

Is zucchini an anti inflammatory food? ›

Rich in antioxidants and anti-inflammatory nutriens, zucchini helps get rid of the body of free radicals and excess inflammation. The lutein in zucchini encourages skin health by reducing inflammation responses.

As previously stated, zucchini is a fruit that is high in fiber. As well as improving digestion and reducing the risk of type 2 diabetes, high-fiber diets also help improve heart health. Studies have shown that diets that high fiber diets can help reduce a person's risk of developing coronary heart disease.

Zucchini is also rich in potassium, which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke ( 21 , 22 , 23 , 24 , 25 ).

Like other fruits and vegetables, zucchini is low in calories but contains satiating fiber and water that can help keep you full. Substituting it for empty-calorie snacks or replacing parts of your meals with zucchini may reduce the number of calories you consume overall, helping you lose weight.

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

Overall, like many other fruits and vegetables, zucchini is a low-calorie, nutrient-dense food that packs an antioxidant punch and may help reduce your risk of certain chronic illnesses. “I would recommend incorporating zucchini into the diet of pretty much anyone,” says Gillespie.

Zucchini is richer in vitamin B and vitamin C as compared to cucumbers. Both vegetables have relatively equal amounts of calcium but zucchini is richer than cucumbers in potassium and iron. Zucchini also has a higher amount of protein and fiber.

While oxalates are produced naturally in the body, excessive amounts can crystallize, leading to kidney stones. Therefore, it is not generally recommended to eat too much zucchini in one sitting. Another potential problem related to zucchini is that of pesticide residue .

Make at least one of your daily vegetable servings a dark leafy green like arugula, cabbage, kale or spinach for potentially greater blood pressure benefits. A serving of leafy greens is 1 cup of raw greens or ½ cup cooked greens.

Leafy greens: Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to offer blood pressure benefits.

Is it better to eat zucchini raw or cooked? ›

Research suggests that cooking tends to increase digestibility. This isn't always the case, though, and if you tolerate other raw vegetables well and aren't allergic to summer squash, you should be just fine eating raw zucchini.

Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well. There have been some studies done on the subject of the fat burning capabilities of spinach and the very healthy veggie has come out a winner in this category.

Zucchini contains both soluble and insoluble fibre that can support weight loss and digestive system health. Some of the main health benefits of zucchini include: improved eyesight, blood sugar control, weight loss, and heart health support.

But there are a host of other anti-inflammatory foods to try as well, such as cabbage, cauliflower, garlic, winter squash, parsnips, peas, ginger, and all types of lettuce.

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

Broccoli: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, arugula and kale are rich in sulforaphane, an antioxidant that helps decrease inflammation. They also contain soluble fiber, which keeps digestion on track.

Anti-inflammatory Capacity

The anti-inflammatory activity of squash is due to the presence of omega-3 fatty acids, carotenoids like lutein, zeaxanthin, and beta-carotene, as well as somewhat unusual anti-inflammatory polysaccharidescalled hom*ogalacturonan.