“Zucchini has many health benefits as a result of its rich antioxidant and micronutrient content,” explains registered dietitian Kristin Gillespie, who is based in Virginia Beach. “These benefits include reduced blood sugar levels, improved heart health, improved vision, enhanced weight loss, improved bone health, reduced inflammation, and improved digestion.” Read on to learn more about this popular summer squash, including its nutrition facts, how to cook it, and other considerations to discuss with a doctor or dietitian. “Because of its rich antioxidant content, zucchini can also protect against a variety of chronic illnesses, including heart disease, certain types of cancer, and age-related cognitive decline,” explains Gillespie. Below is a more in-depth look at what the current research says about the potential health benefits of eating zucchini.
May Help With Weight Management
May Promote a Healthy Gut
May Reduce Cancer Risk
May Improve Cardiovascular Health
Can Help With Blood Sugar Control
May Protect Your Vision
Aside from zucchini bread, Gillespie’s favorite way to eat zucchini is oven-roasted. “I slice it and toss with olive oil and a variety of spices and herbs to add some extra flavor,” she adds. If you decide to use spiralized zucchini as a substitute for pasta, Rizzo recommends sautéing it for a maximum of 1 to 2 minutes to avoid a mushy texture. “Some of my other ways to enjoy zucchini are in tacos or using it as vessel for stuffing,” she adds. “For tacos, just chop and sauté it with a little olive oil for 3 to 5 minutes and then add to other veggies in your taco. To stuff it, scoop out the flesh and fill it with a yummy mixture, then bake in the oven.” Additionally, Rizzo offers two recipes of her own: Ricotta-Stuffed Zucchini Boats and Zucchini and Lentil Tacos With Radish Salsa. And if you want further recipe inspiration, check out these 10 RDN-approved zucchini recipes for everything from Greek zucchini pie to flourless zucchini brownies. “I would recommend incorporating zucchini into the diet of pretty much anyone,” says Gillespie. “It is part of a general healthy diet and can offer a host of health benefits to most individuals.” Another perk is the versatility of zucchini — as outlined in our cooking tips and recipe recommendations, you can add this squash to a variety of dishes any time of the day.
