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Discover the many health benefits of zucchini, from heart and digestive health to weight loss. Learn why this delicious vegetable should be part of your diet today.
Whether raw or cooked, zucchini is a great alternative to carb-heavy meals and can also benefit weight loss.
Chock-full of health benefits, zucchini not only gives way to a guilt-free plate but nourishes the body from the inside out.
Here are the top 7 health benefits of zucchinis, plus some different ways to prepare it.
1. They’re Full of 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.
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Potassium 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.
Zucchini is a good source of vitamins and minerals, including vitamins C and A, potassium, and folate. This vegetable also contains antioxidants and fiber.
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Because zucchini is so hydrating and full of essential electrolytes and nutrients, it is often recommended to combat digestive issues.
This vegetable is low in calories and fat, and it is a good source of fiber. Eating zucchini can help you regulate your bowel movements. It’s been found to offer anti-inflammatory protection in the GI tract, which can help reduce IBS, leaky gut syndrome, and ulcer issues.
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Zucchini is a good source of calcium, which has been shown to decrease bone loss while improving tooth retention.
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.
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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!
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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.
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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.
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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.
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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!
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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!
Juicing Recipes and Tips For Beginners
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Blue Zone foods promote longevity while giving you serious health benefits in daily life.
How do we know? The truth is in the numbers! The longest living social circles of people use healthy habits mixed with the Blue Zones diet.
The following nine foods are found in the diets of people who are outliving the rest of us.
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