Gone are the days when zucchini was just a green squash that overflowed in summer gardens. Today, zucchini is a low-carb hero, taking the place of pasta in traditionally carb-heavy dishes and acting as a carrier for other favorite foods and ingredients (think zucchini cacio e pepe, zucchini pizza boats, and garlic-Parmesan hasselbacks).
But zucchini’s low carb status isn’t the only thing it’s worthy of praise: Like most vegetables, it’s packed with nutrients. Read on to find out more about its health benefits.
Zucchini Nutrition
According to the USDA, 1 cup of cooked zucchini contains the following nutrients:
- calorie: 27
- protein: 2 grams
- fat: 0 grams
- carbohydrates: 5 grams
- Sugars: 3 grams
- fiber: 2g
- sodium: 5 milligrams
Compare that to the USDA’s calories in one cup of cooked spaghetti: 220 calories, 43 g carbohydrates, and 2.5 g fiber (though you’ll get even more fiber and nutrients if you choose whole wheat noodles).
According to the FDA, one cup of zucchini also meets 26% of your daily vitamin C needs, 10% of your potassium needs, 8% of your magnesium needs, and 13% of your folate needs.
Health benefits of zucchini
In addition to an incredible array of vitamins and minerals, zucchini also contains some incredibly healthy compounds called carotenoids, such as lutein and zeaxanthin, according to a study published in 2021. Food Chemistry: Molecular ScienceThese compounds likely give zucchini even more of its incredible health benefits.
Protects the skin
Just as carotenoids accumulate in zucchini skin, they also accumulate in our skin when we regularly eat carotenoid-rich produce. These carotenoids may help protect against UV rays and pollution, and slow skin aging by keeping skin hydrated and elastic, according to a 2019 review. Antioxidants.
Heart Health
According to a 2020 journal review: Master of Business AdministrationEating foods rich in carotenoids may help delay or reduce the risk of developing cardiovascular disease. The potassium in zucchini is good for blood pressure, and the fiber it contains is good for overall heart health.
Bone strength
A 2017 survey of young people found that Food People with higher levels of carotenoids in their eyes (the researchers measured dietary carotenoid intake over time) also tended to have denser, stronger bones, suggesting that regularly eating carotenoid-rich foods like zucchini may be beneficial for your bones.
Eye Health
Since lutein and zeaxanthin accumulate in our eyes, it makes sense that they might also have benefits for the eyes. Advances in NutritionThe researchers included 46 studies in their review on the subject and found that for people with healthy eyes, taking 5mg to 20mg of lutein/zeaxanthin per day for three to 12 months can help maintain eye health. They also say that these particular carotenoids help protect the retina of the eye by acting like a blue light filter. So eating foods high in these carotenoids, like zucchini, could add an extra layer of protection to your blue light glasses.
Healthy Weight
In a 2019 review: NutrientsResearchers have found that people with higher carotenoid levels tend to have a lower BMI than those with lower levels. What’s more, eating lots of low-calorie, nutritious, and fiber-rich vegetables has been shown to be effective for weight management by making you feel fuller and fuller for longer.
Conclusion
Zucchini is packed with nutrients, but like any other food, it’s not a magic elixir for nutrition. It’s important to eat a variety of produce and other foods to get all the nutrients you need. That being said, zucchini is low in calories, low in carbs and packed with nutrients, so you can add it to quick breads, pancakes, quesadillas, or use it as the centerpiece of a meal.
