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Whether raw or cooked, zucchini is a great alternative to carb-heavy meals and can also benefit weight loss. But there’s so much more to this particular squash!
Zucchini (also known as a courgette) is a summer squash in the same plant family as melons, spaghetti squash, and cucumbers.
Chock-full of health benefits, zucchini not only gives way to a guilt-free plate but nourishes the body from the inside out.
Let’s take a look at the top 7 health benefits of zucchinis, plus tips for incorporating them into your diet.
1. They’re Packed With Nutrients
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Zucchinis are low in calories, sugar, and carbs and loaded with healthy nutrients, including:
Fiber
Vitamin A
Manganese
Vitamin C
Potassium
Magnesium
Vitamin K
Folate
Vitamin B6
Moreover, one cup of chopped, raw zucchini (with the skin on) contains less than 20 calories, so you get a nutrient-rich addition to your meal without a bunch of added calories.
2. They Promote Heart Health
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Zucchini is high in potassium, which is known for its ability to help reduce blood pressure. A healthy blood pressure is linked to a lower risk of heart disease and stroke.
The zucchini’s heart health benefits are also partly due to its fiber content. Research has shown that people who eat more fiber have a lower risk of heart disease.
3. They Can Improve Digestion
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Because zucchini is so hydrating and full of essential electrolytes and nutrients, it is often recommended to combat digestive issues. Its high water content can certainly help reduce your risk of constipation.
Zucchini has been found to offer anti-inflammatory protection in the GI tract, which can help reduce IBS, leaky gut syndrome, and ulcer issues.
4. They Help Strengthen Teeth and Bones
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Zucchini is a good source of calcium, which has been shown to decrease bone loss while improving tooth retention. One study found that participants who took calcium and vitamin D supplements decreased losing one or more teeth by 40 percent.
Zucchini is also a source of vitamin K, which is known for its role in keeping your bones healthy. People who consume higher levels of vitamin K have greater bone density, while low levels of vitamin K have been linked to osteoporosis.
5. They Can Aid in Weight Loss
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One of the biggest benefits people enjoy from zucchini is its super low-calorie count, which makes it a great addition to any weight loss diet.
Swapping out calorie and carb-rich foods with a good portion of zucchini will fill you up without weighing you down. It’s also full of fiber, which is beneficial for helping burn fat in the body. And because it’s 95 percent water, it will rehydrate you and keep you feeling full for longer!
6. They Help Maintain Strong Vision
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Zucchini is rich in vitamin C, beta-carotene, lutein, and zeaxanthin, which are all great for eye health.
Lutein and zeaxanthin, in particular, are carotenoid antioxidants known for warding off age-related diseases and vision loss.
7. They Can Help Control Diabetes
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Zucchini offers polysaccharide fibers like pectin that work to regulate blood sugar.
For people suffering from diabetes, zucchini can control blood sugar levels, as it’s an extremely low-carb, low-glycemic food that keeps insulin from spiking and dipping.
How to Get More Zucchini Into Your Diet
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Need some tips for making zucchini part of your daily meals? Try some of the tips below:
Grill it! All it needs is a little olive oil, salt, and pepper for an easy, nutritious side dish.
Use it as an ingredient when baking breads, muffins, pancakes, or cakes. You can replace it 1 for 1 with oil.
Incorporate it into your salads. (Raw or cooked.)
Stuff it with meat, rice, or other vegetables, then bake it.
Saute it with olive oil in a skillet.
Add it to soups after boiling it.
Spiralize it into spaghetti noodles for your favorite pasta.
14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)
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From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!
And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.
14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)
53 Best Weight Loss Snacks
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To keep you from going crazy with calories even when the saltiest of cravings hit, my team and I rounded up our best weight loss snack recipes that are super easy to throw together. And when you don’t have time or you’re on the go, we also made a list of our favorite healthy purchased snacks too.
Juicing Recipes and Tips For Beginners
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Juicing has become quite popular in the last ten years, popping up in local strip malls, cafes, and gyms because drinking fresh juice makes you feel so good!
Don’t worry—juicing for beginners can be fun and uncomplicated. Here are some of my best tips and juicing recipes to get you started!
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