Happy National Zucchini Day … Eat Up!

August 8th is National Zucchini Day. If this day doesn’t make you jump for joy, then read this article! Maybe after you learn about the awesome benefits zucchini provides for your body, you might change your mind.

3 Key Benefits of Zucchini

They’re delicious and versatile. They can be spiralized into a pasta, sauteed for a side dish, tossed on the grill to pair with a summer BBQ, grated into cupcakes, or frozen to add silkiness into smoothies. The possibilities are endless!

They contain insoluble and soluble fiber. Soluble fiber helps reduce risk of heart disease and high LDL levels. Insoluble fiber helps form stool so we have healthy bowel movements. A diet low in fiber can be very dangerous.

Zucchini is packed full of vitamins. Zucchini is highest in vitamin A, C, and potassium. Vitamin C acts as an antioxidant and builds up the immune system to help fight off illness, reduce risk of cancer, and support cell and tissue growth. Vitamin A supports eye health and can protect them from degenerative damage. Potassium strengthens bones and can reduce blood pressure.

Eat zucchini in moderation

Be mindful of how your body feels after eating zucchini. Two components of this vegetable are known to cause stomach pains and irritation- cucurbitacin and high amounts of cellulose. Both of these are known to cause GI issues in specific individuals. If this does occur, there are a few ways to try and reduce symptoms.

First, peeling the skin off could help with either cause of irritation. Second, avoid consuming the vegetable raw (no worries, you can still add yogurt or a banana for a silky smoothie). Heating the zucchini can help break down the parts of the zucchini that cause irritation. Lastly, try to figure out your portion size. Although it is recommended to consume 2-3 cups of vegetables a day, eating a smaller portion of high fiber vegetables during one meal can reduce unwanted symptoms.

Adapted from Nutrition Reviews and Advances in Nutrition