​​Seasonal produce lovers know exactly when to reap all of the zucchini benefits. Both green and yellow zucchini offer so much in the way of nutrition. We caught up with a dietitian to talk about the health benefits of zucchini and how to add more of it to your diet. Here's what they had to say.

Top zucchini health benefits

In case you need more reasons to add zucchini to your diet, here are some science-backed reasons to eat more of it.

1. Supports immune health

In zucchini, you’ll find tons of vitamins A and C, plus plenty of plant compounds, including polyphenols and carotenoids, a group of plant pigments. All of these micronutrients are antioxidants that help the body reduce inflammation and fight off free radicals.

2. Enhances eye health

When it comes to supporting healthy eyes and vision, zucchini may also be beneficial. Two of the carotenoids found in this squash, lutein and zeaxanthin, are linked with improved eye health, as is vitamin A.

3. Promotes a healthy heart

Zucchini's fiber, potassium, magnesium, and vitamin K content contribute to heart health, too. In zucchini, you’ll find pectin, a type of soluble fiber that binds to cholesterol in the gastrointestinal tract, reducing its absorption and, therefore, lowering "bad" cholesterol (low-density lipoprotein or LDL).

4. Improves gut microbiome

Your gut health can get a boost from eating this tasty summer squash. The soluble fiber found in zucchini is beneficial for the healthy bacteria that reside in the lining of your gut.

5. Strengthens bones

When it comes to healthy foods for bone health, dairy products aren’t the only options to which we can turn. Many veggies and fruits can help us maintain and support strong bones, including zucchini. Zucchini contains magnesium, manganese, and vitamin K, all of which are linked to maintaining and growing strong bones.

6. Promotes a healthy nervous system

In addition to all the aforementioned nutrients found in zucchini, you’ll also find the B vitamins folate and vitamin B6. Folate is an especially vital micronutrient for pregnant women as it’s critical in neural tube formation in growing babies in utero, as well as healthy blood and cell formation across the lifespan.

7. Aids muscle functioning

Muscles need vitamins and minerals like potassium to contract, as do the nerves for muscle function. Potassium helps to regulate the electrical impulses that control muscle contractions. It also works alongside sodium to maintain the balance of fluids and electrolytes in the muscle cells, which reduces the risk of muscle cramps, spasms, and weakness.

8. Supports satiety

Because zucchini is so low in calories and rich in water, it can help you feel full faster and for longer. One study suggests that people who eat a lot of fruits and vegetables, including zucchini, tend to have lower energy density values. This means that their overall diet consists of foods that are lower in calories relative to their weight.

9. Aids digestion

The insoluble fiber in zucchini acts as roughage for the digestive tract, supporting regularity. The high water content found in zucchini isn’t just hydrating either; it will also help support digestion.

10. Enhances skin health

Zucchini is full of carotenoids, which have been linked with ultraviolet light ray protection, helping to naturally protect our skin from sunburn and skin conditions.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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