With its mild flavor and high water content, zucchini may not seem like a nutritional standout. But this summer fruit (yes, it’s a fruit) can help lower inflammation, support clearer vision and promote metabolic health.
Here’s a look at all that zucchini has to offer, along with recipes from New York Times Cooking.
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 15 milligrams of vitamin C, which is nearly 20 percent of the daily recommended amount for adults.
Beta carotene, lutein and zeaxanthin are also carotenoids, pigments that give zucchini its bright green skin. Carotenoids can help regulate the production of inflammatory cytokines, said Taylor Wallace, a food scientist and adjunct clinical associate professor at George Washington University. Cytokines act as chemical messengers in the immune system, signaling 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 like 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”) that packs a nutritional punch.
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