Reduces Risk of Chronic Disease

Zucchini is chock full of health-protecting antioxidants, including beta-carotene, lutein, and zeaxanthin. Collectively, these nutrients are known as carotenoids, antioxidant plant pigments that give the yellow, red, or orange color to the produce. Both green and yellow zucchini have carotenoids, but the latter contains way more due to its yellow color. And also the vitamin C in zucchini is also a powerhouse of an antioxidant. Antioxidants, such as those in zucchini, destroy free radicals (harmful molecules that, in excess, can lead to oxidative stress, ultimately causing cell damage and increasing the risk of chronic diseases like cancer). Eating a diet rich in antioxidants can help control free radicals, protect cells from oxidative stress, and thus stave off illness.

Supports Healthy Digestion

Zucchini is a great source of both soluble and insoluble fiber. Soluble fiber, in particular, is prebiotic, meaning it feeds good bacteria in your gut. This keeps them healthy, allowing them to regulate digestive functions such as nutrient absorption. And as its name implies, soluble fiber is, well, soluble: It absorbs water in the GI tract, creating a gel-like substance that firms up stool and potential eases diarrhea. Meanwhile, insoluble fibre bulks up stool and encourages regular intestinal muscle movements, which can prevent constipation.

Regulates Blood Sugar

The fiber in zucchini can also help normalize your blood sugar levels. This is crucial because frequent blood sugar spikes can increase your risk of type 2 diabetes. Here’s how it works: The body can’t break down or absorb fiber, so it stays intact in the GI tract, helping slow down the absorption of sugar — and therefore, its release into the bloodstream — ultimately keeping blood levels from spiking. Fiber improves the secretion of insulin, the hormone crucial for maintaining healthy blood sugar levels.

Manages Blood Cholesterol

Once again, fiber is here to save the day. This can help protect your heart, as high LDL (bad cholesterol) levels can increase your risk of stroke and heart disease.

Promotes Healthy Vision

Zucchini contains tons of vitamin A, a nutrient that’s important for your peepers. Vitamin A helps support healthy vision by [protecting] eye tissue from sunlight deterioration and the natural aging process. Also it maintains the function of the photoreceptors within your eyes, considering photoreceptors are the cells in the eye that help you see by recognizing light and sending info to the brain. Moreover, vitamin A reduces the risk of night blindness and dry eyes.

Potential Risks of Zucchini

In general, zucchini is relatively safe, as it isn’t a common food allergen. However, the proteins in zucchini are similar to those in ragweed pollen, so consuming raw zucchini may trigger oral allergy syndrome, a condition that can cause an itchy throat and swollen lips/tongue/mouth. On the flip side, you may be able to eat cooked zucchini without a problem, as heat totally changes the proteins, so your body recognizes them as harmless. Still, if you have a history of pollen allergies, your best bet is to check with an allergist before trying the squash.

How to Buy and Eat Zucchini

When buying raw, whole zucchini, look for ones that are free of soft or wrinkly spots (signs of spoilage) and have a bright color, shiny skin, and firm texture (signs it’s fresh and ripe). Once you’re ready to eat the zucchini, enjoy it raw or cooked. You can sauté, boil, steam, grill, or roast the squash, or add it to baked goods for extra nutrients and moisture. You can sneak it in an oatmeal or smoothies for an extra serving of veg.