Is Zucchini Bad For You?
Also Known As: courgette
Short answer
Technically a fruit, but used as a vegetable, zucchini is a great way to bolster health. It is imperative that you buy organic, though, as non-organic varieties are known for having high levels of pesticide residue.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
While we may think of zucchini as a vegetable it is, like tomatoes, technically a fruit. Whether you want to call it a fruit or vegetable, the fact is eating a zucchini can benefit your health in a variety of ways. First, let’s take the water content. Zucchini is about 95% water. This is more than a watermelon (which is about 92% water) and just under that of lettuce (around 96% water). Water it is important in muscle flexion, transporting oxygen to the cells, and a host of other biological functions. Not only is eating zucchini a good way to rehydrate, it also provides natural sugars and electrolytes such as potassium that are lost during a workout.
Zucchini also contains a high amount of antioxidants, chemicals that fight damage caused by free radicals. Of these antioxidants, zucchini contains over 40% of the daily goal for lutein and zeaxanthin, carotenoids that help promote healthy eyes. Another nutrient important in the fight against free radicals is vitamin C. One cup of zucchini contains well over 20% of the daily recommended value for this immune system-boosting vitamin. Vitamin C is also essential in the production of collagen, which gives skin its elasticity and youthful look. Manganese, of which around 10% of the daily value is present in a one-cup serving of zucchini, is also essential in collagen production and as an antioxidant. Furthermore, it is involved in the production of bone tissue.
Manganese isn’t the only mineral found in zucchini that promotes healthy bones. Also gained from eating zucchini are magnesium, which is essential in bone metabolism, and phosphorus, which teams up with calcium (also found in zucchini) to strengthen bones. These bone-friendly minerals help prevent problems such as osteoporosis and osteoarthritis.
One risk associated with consuming zucchini is that it contains oxalates. While oxalates are produced naturally in the body, excessive amounts can crystallize, leading to kidney stones. Therefore, it is not generally recommended to eat too much zucchini in one sitting. Another potential problem related to zucchini is that of pesticide residue. Zucchinis are known to contain high amounts of residue, which have been linked to a wide range of side effects including ADHD and CNS damage. To avoid this, we recommend buying organic and making sure to thoroughly wash the zucchini before use. Soaking your produce in a 10% / 90% vinegar-water solution is a surefire way to wash away most of the residue.
Possible short-term side effects
- when consumed in excessive amounts, oxalates can crystallize, leading to an increased risk of kidney stones
Possible long-term side effects
- pesticide residue:
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cancer
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adhd (in children)
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colon problems
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alzheimer's disease
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nervous system damage
Ingredients to be aware of
- oxalates
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pesticide residue
Benefits
- help rehydrate
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promotes eye health
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promotes bone health
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promotes skin help
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fights free radicals
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reduces the risk of cancer
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reduces risk of osteoporosis and osteoarthritis
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Written by Jeff Volling
Published on: 02-27-2016
Last updated: 12-10-2016
Thank you for your feedback!
Written by Jeff Volling
Published on: 02-27-2016
Last updated: 12-10-2016
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