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Zucchini: Health and Beauty Benefits and How to Prepare “Zoodles”

Health and beauty benefits of zucchini

Let’s talk zucchini nutrition. There are some great skin benefits of eating zucchini. Zucchini is a member of the squash family, and there are many health benefits to eating them, especially raw. They can otherwise be known as courgette. I love to eat raw zucchini for the health and beauty benefits they provide my body. There is even evidence that zucchini has some benefits for weight loss support. So, what exactly are some health benefits of eating zucchini?

Zucchini: Health and Beauty Benefits and How to Prepare “Zoodle” Noodles

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

Is Zucchini Healthy?

So, you might wonder if zucchini is good for your health? The answer is yes. Zucchini is rich in vitamins A, B and C, potassium, folate, magnesium, carotenoids and antioxidants. This vegetable is refreshing because it has high water content. There are also some impressive key nutrients that zucchini provides your body.

Hydrating Skin Benefits of Zucchini

Did you know that raw zucchini has significant health benefits for your skin? 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. 

Great for the Nervous System

The high water content in zucchini also helps support the proper function of your kidneys. In addition, they contain a great amount of potassium, which is important in the balance of your electrolytes. The magnesium and potassium in zucchini help calm the nervous system. When you relax the nervous system, you help lower your blood pressure.

Why is potassium so important for lowering blood pressure?

Potassium is an electrolyte important for properly regulating your body’s fluid balance. This is ideal when seeking to lower blood pressure levels. It works in two ways. Potassium helps relax blood vessel walls, and helps our body excrete excess sodium through our urine. Our kidneys store excess sodium from the food we eat. Kidneys are like the filter in our body. They filter our blood while removing the excess sodium. One of the issues when our bodies are excreting too much sodium, the blood is pumping more forceful.

High blood pressure, otherwise known as hypertension, is when our blood pumps more than average to remove excess fluids in our body. Our heart muscles then become strained and weaken. This can lead to serious health risks, like heart attacks and stroke.

Cut zucchini on a cutting board. Benefits of eating raw zucchini.

Zucchini High in Antioxidants

This delicious vegetable, zucchini, is rich in antioxidants, which are superb to protect your skin from free radical damage that would otherwise cause wrinkles. Rich in vitamin C as well as carotenoids, including beta-carotene, lutein, and zeaxanthin. All these antioxidants and carotenoids are beneficial to protect the skin. So, as you can see eating zucchini benefits your skin health.

Full of Vitamins

Zucchini is full of vitamins C, B, and A, potassium, and carotenoids (lutein & zeaxanthin). One medium-sized zucchini contains 47% of your daily requirements of vitamin C. Vegetables rich in vitamin C are beneficial to the skin because they help repair skin cells. Zucchini is also full of potassium and iron. Potassium promotes healthy skin, and the iron that zucchini contains is essential for healthy blood.

High Fiber Content Benefits for Weight Loss

Can eating zucchini help with weight loss? Raw zucchini has some wonderful health benefits if your goal is weight loss. This veggie contains high fiber content, which makes it an ideal choice for weight loss. Bonus: high fiber vegetables help support a healthy digestive system. In addition, higher fiber content will help keep you full and satisfied. The high fiber content makes this vegetable ideal for helping keep blood sugar levels steady, which can reduce your risk of developing diabetes.

Zucchini is also relatively low in calories and fat, with zero cholesterol, making this squash a healthy choice. How many carbs are in zucchini? Per 1 medium-sized zucchini, about 1 cup of raw sliced zucchini, there are 4 grams of carbohydrates per serving. Therefore, eating zucchini benefits those seeking weight loss.

Zucchini Good for Eye Health

This food is excellent for good eye health. Protecting your vision is important. Zucchini is rich in beta-carotene. Beta-carotene is converted into vitamin A by our liver. Beta-carotene is a known powerhouse of an antioxidant shown to protect our eye health, especially night vision loss, cataracts, and macular degeneration. Lutein is another important antioxidant that helps support healthy vision.

May Help Prevent Diseases

Zucchini is brimming full of B vitamins like B1, B2, and B3, which are important for helping reduce the risk of high blood pressure, stroke, high cholesterol, as well as many cardiovascular diseases. The manganese in zucchini is an essential mineral for the body that protects the body from heart disease.


Here are some quick nutrition facts on zucchini. Zucchinis contribute to healthy digestion. They also are a low-calorie vegetable, with only 21 calories per cup of raw zucchini. Zucchinis are also a rich source of B-vitamins, especially folate, riboflavin, and B6. Eating “zoodles” which are spiralized zucchini noodles, to appear like spaghetti noodles, is a fantastic option for those avoiding gluten by simply replacing any regular noodle with “zoodle noodles”.

White plate of zoodles with fresh tomatoes and olive oil.


There are some wonderful health benefits of zucchini noodles, zoodles. If you are aiming to decrease the amounts of carbohydrates 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 surprising key nutrients of zucchini that you should know.

10 health benefits of zucchini.


Vitamin C | Riboflavin | Vitamin B6 | Vitamin A | Potassium | Carotenoids (Lutein & Zeaxanthin) | Antioxidants

Nutrition Breakdown of Zucchini

*Per 1 medium-sized zucchini, about 1 cup of raw sliced zucchini

  • Calories | 21
  • Fiber | 3 g
  • Carbohydrates | 4 g
  • Protein 1 g
  • Vitamin A | 48% DV
  • Iron | 6% DVVitamin C | 24% DV
  • Folate | 22% DVVitamin K | 17% DV
  • Potassium | 16% DV
  • Vitamin B6 | 35% DV
  • Riboflavin | 27% DV
  • Thiamine | 10% DV
  • Manganese | 27% DV
  • Phosphorus | 12% DV
  • Copper | 8% DV
  • Magnesium | 14% DV

Zucchini Eating Suggestions

Are you wondering how to eat zucchini? Here are some great ways to eat zucchini. Try slicing up some zucchini and adding to smoothies. You won’t taste the zucchini, but you will increase the nutritional content of the smoothie by adding extra vitamins and minerals.

You can make “zoodle noodles” Simply spiralize the zucchini and use as replacement for regular noodles in any recipes. If you are not used to eating zoodles, consider replacing only half of your regular noodles with zucchini noodles, and keep decreasing the amount of regular noodles over time. I love to add zucchini to my chili, soups, and stews. Try making an egg breakfast burrito with some chopped zucchini too.

If you love zucchini, consider one of my delicious recipes, a healthy Korean beef zoodles bowl, or my low sugar fruit strawberry maple smoothie, made with surprisingly zucchini. You can also try out my blueberry zucchini healthy breakfast cookie (Video)

White plate of plain zoodles.

How do you make and cook zucchinI “zoodle noodles”?

Start by either using a vegetable peeler to create elongated bands of noodles, or simply using a spiralizer to create the zoodle noodle. To cook your zoodles, start by salting a large pot of boiling water. Next, add the noodles to the boiling water and cook for 2 minutes. After that, drain, season, and serve.

In addition, you can also toss your raw zoodles into a pan on medium high heat with 1 tablespoon of olive oil. Toss the noodles around to cook for 3-4 minutes. You can add in other aromatics, like garlic, oregano, and onion.



Did you learn any impressive health, skin, and beauty benefits of raw zucchini? Will you be trying out some zucchini noodles, zoodles for their health benefits? 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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Hi, I'm Laura.
Your Healthy Gut Nutritionist!

Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

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