How healthy is zucchini?

NEW YORK – With its mild flavour and high water content, zucchini may not seem like a nutritional standout. But the summer fruit – yes, it is a fruit – can help lower inflammation, support clearer vision and promote metabolic health.

Here is a look at what zucchini has to offer.

It contains powerful antioxidants

For centuries, zucchini has been used in traditional medicine because of its anti-inflammatory, antiviral and antimicrobial properties.

Today, scientists link these benefits to the antioxidants in zucchini, including vitamin C, beta-carotene, lutein and zeaxanthin, which help protect cells from free radical damage and enhance immune function.

Half a medium zucchini contains about 15mg of vitamin C, which is nearly 20 per cent of the daily recommended amount for adults.

Beta-carotene, lutein and zeaxanthin are also carotenoids, pigments that give zucchini its bright green skin.

Carotenoids helps regulate the production of inflammatory cytokines, said Dr Taylor Wallace, a food scientist and adjunct clinical associate professor at George Washington University.

Cytokines act as chemical messengers in the immune system, signalling cells to respond to infection or injury. At healthy levels, cytokines keep us from getting sick, but too many or too few can drive excess inflammation and lead to diseases such as cancer, Dr Wallace explained.

While dark, leafy greens and berries are richer in carotenoids and other antioxidants, zucchini’s advantage lies in its versatility. It can be prepared in all sorts of ways, and its mild taste makes it an easy filler or substitute ingredient – think “zoodles” or zucchini noodles – that packs a nutritional punch.

Zucchini may not be a particularly glamorous ingredient, but it is inexpensive to buy and easy to grow yourself, said Mr Christopher Gardner, director of nutrition studies at the Stanford Prevention Research Center.

It is good for your vision

Lutein and zeaxanthin are essential for eye health. They build up in a part of the eye called the macula and help protect eye cells from damage. Over time, these nutrients can help keep vision sharp and stave off age-related macular degeneration, one of the leading causes of blindness in older adults.

One cup of zucchini contains a little over 2mg of lutein and zeaxanthin, which is about 17 per cent of what experts recommend daily.

It can help keep blood pressure in check

For the cells in your body to function properly, two minerals need to stay in balance: potassium and sodium. Unfortunately, “almost no one” gets enough potassium, Dr Wallace said. And almost everyone gets too much sodium.

Potassium is key to managing blood pressure and offsetting the effects of too much sodium, said dietitian Maya Vadiveloo, who is an associate professor of nutrition at the University of Rhode Island. Half a medium zucchini contains about 4 per cent of the recommended daily amount, which is similar to what you would find in half a banana.

It fills you up, but is not calorie-dense

Aside from being 95 per cent water, zucchini is also low in sugar, calories and fat.

Research suggests that energy density – the number of calories per unit of food weight – shapes how much people eat, how satiated they feel and their long-term health. The lower the calories-to-volume ratio, the better.

Regularly eating water-rich, lower-energy-density foods can help you feel full and curb the risk of chronic conditions such as obesity and diabetes.

“Bulking up your plate with zucchini or non-starchy vegetables is a great way to reduce how much you’re eating without feeling like you’re depriving yourself,” Ms Vadiveloo said.

What is the best way to eat it?

Any form – raw, grilled, pureed, roasted, sauteed, spiralised – is healthy, experts said, though there are a few things to keep in mind.

Do not peel the skin, because it is packed with nutrients. Heat can degrade some important compounds, such as vitamin C. And the lutein and zeaxanthin in zucchini are fat-soluble, so they are best absorbed with a little olive oil. NYTIMES