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Health and Beauty Benefits of Zucchini

A low-calorie vegetable and full of fiber.

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Health and beauty benefits of zucchini. Key nutrients of zucchini. Zucchini beauty benefit. Zucchini health benefits.


Let’s talk zucchini nutrition. I love to eat zucchini for the health and beauty benefits they provide my body. Zucchini is rich in vitamins B6 and C, potassium, folate, magnesium, carotenoids, and omega-3 and omega-9. This vegetable is refreshing because it has high water content. There are also some impressive key nutrients that zucchini provides your body.

Foods rich in water content are tremendous for the skin, especially if you suffer from dry skin. In the winter more people suffer from dry skin, so by adding extra zucchini into your diet in the cooler months, you can moisturize the skin from within to eliminate any dry flaky skin. 

Not only is zucchini full of antioxidants that are important for the skin, but it is a low-calorie vegetable and full of fiber. Eating “zoodles” zucchini spiralized into spaghetti noodles is a great lower-calorie and low-carb option to pasta. It is also a terrific option for those avoiding gluten by replacing gluten-filled pasta with zucchini noodles. The magnesium and potassium in zucchini help calm the nervous system. When you relax the nervous system, you help lower your blood pressure.


Here are some quick nutrition facts on zucchini. Zucchinis contribute to healthy digestion. They also are a low-calorie vegetable, with only 17 calories per 100 grams. Zucchinis are also a rich source of B-vitamins, especially folate, riboflavin, and B6.


If you are aiming to decrease the number of carbohydrates that you eat daily, here is a quick nutrition hack to try out. For example, each time you make a pasta dish, simply consider slowly swapping out the regular pasta with zoodles until you are eventually eating only the zoodles. There are some pretty amazing key nutrients of zucchini that you should know. 


Vitamin B6, Vitamin C, magnesium, folate, potassium, carotenoids, omega-3, oleic acid.

Nutrition Breakdown of Zucchini

*Per 1 medium-sized zucchini

  • Fiber | 3.1 g
  • Carbohydrates 27 g
  • Vitamin C | 13% DV
  • Potassium | 12% DV
  • Vitamin B6 | 25% DV
  • Manganese | 16% DV
  • Copper | 10% DV
  • Magnesium | 8% DV

Zucchini Eating Suggestions

Try to snack on a banana daily before or after a workout. Freeze extra bananas to add to smoothies for a creamy consistency and added nutrients. For breakfast, try adding sliced banana to your oatmeal. You can naturally sweeten desserts with bananas to decrease number of refined sugars. For instance, try creating “nice” cream by freezing bananas and blending it into a delicious tasting ice cream replacement. If you love bananas, consider one of my delicious recipes, healthy Korean beef zoodles bowl, or my low sugar strawberry maple smoothie, made with surprisingly zucchini. You can also try out my how-to-make blueberry zucchini healthy breakfast cookies (Video).


  1. High Content of Dopamine, a Strong Antioxidant, in Cavendish Banana Kazuki Kanazawa* and Hiroyuki Sakakibara Journal of Agricultural and Food Chemistry 2000 48 (3), 844-848 DOI: 10.1021/jf9909860


Did you learn any impressive health and beauty benefits of zucchini? I would love to hear what your favorite zucchini recipe is. Let me know in the comments below. You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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I'm Laura, your go-to gut health nutritionist!

Certified holistic nutritionist, nutrition and wellness author, content creator, and author. I teach women how to discover effective ways to become the healthiest version of themselves. My refreshing new approach to nutrition and healthy living have inspired many to make positive healthy lifestyle changes.

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