Zucchini: Nutrition Facts and Health Benefits

Zucchini: Nutrition Facts and Health Benefits


Zucchini can be characterized as a type of summer squash with dark green skin.

It has another common name which is courgette.

This fruit originated from the American continent over 10,000 years ago.

When Spanish and Portuguese arrived in the New World, they brought this fruit back to Europe. It became popular since then.

Nowadays, the United States and China are top commercial producers of zucchini.

The cultivation of zucchini is also popular in the Pacific Islands.

Over 5 billion metric tons is the amount of zucchini produced on a global scale every year.

It is possible to consume most parts of this fruit which contain many essential nutrients for our health.

Before looking at zucchini health benefits, we should go through a closer examination of zucchini nutrition facts.

Nutrition Facts

Zucchini: Nutrition Facts

In addition to its tender texture and sweet flavor, zucchini is outstanding because of its low calorie content.

When it comes to zucchini nutrition, it is surprising that 100 grams provide only 17 kcal. Besides, this fruit contains almost no fat with

less than half one percent (1).

The amount of fiber in zucchini is quite moderate with only 1 percent.

However, regarding minerals, zucchini can be a star. It is full of calcium, potassium, sodium and phosphorus. These minerals will

contribute to many health benefits of zucchini.

Another important point among zucchini nutrition facts is its content of vitamins.

Vitamin C may be the most striking as there is about 18 mg of vitamin C per 100 grams of raw zucchini.

Other kinds of vitamins that we can gain from zucchini are B6, A…

Last but not least, zucchini contains many of important phytonutrients that are members of the carotenoid family.

Health Benefits of Zucchini

The information on zucchini nutrition sheds some light on zucchini health benefits. People have taken advantage of this fruit for ages.

Here are top 7 health benefits of zucchini which are supported by many scientific studies.

1. Lose Weight

There is no denying that one of the most popular health benefits of zucchini is to give you a hand in the weight loss process.

With its low calorie nature, zucchini is a great addition to your diet if you want to control your weight better.

On the other hand, in spite of giving a low amount of calories, zucchini actually makes you feel full for longer (2).

This enables you to control the appetite and stop loading yourself with tons of foods.

Furthermore, water makes up for over 90 percent of zucchini nutrition and this fruit is full of fiber.

These qualities are perfect for those who want to lose some weight quickly (34).

Bottom Line: Providing a small amount of calories but being rich in water and fiber, zucchini can make you satisfied for longer and lose weight faster.

2. Eye Health

As there is a relative amount of vitamin A in zucchini, the next among top health benefits of zucchini is to strengthen your eyes.

However, what is really responsible for this quality is the presence of zeaxanthin and lutein in this fruit.

According to many reports, these phytonutrients have significantly positive impacts on the eyesight (56).

They guarantee that your eyes are safe from hazardous effects of harmful rays. They contribute to the lower risk of blinding eye

diseases as well (7).

In 2013, a report from the Amercian Optometric Association suggested that over 6 milligrams of them is sufficient to prevent macular


Bottom Line: Vitamin A, lutein and zeaxanthin are outstanding elements that make zucchini suitable for eyesight improvement.

3. Men’s Health

Benefits of zucchini on the treatment for benign prostatic hypertrophy (BPH) prove to be beneficial for men.

BPH occurs as the enlarged prostate gland hinders many urinary and sexual activities (89).

Some studies stated that the participation of phytonutrients from zucchini could be a credit to BPH treatment.

4. Skin Health

Benefits of zucchini are diverse, but not many people are aware of them.

Thanks to its high content of water, zucchini can be a great addition to hydrate the skin. This process will help eradicate toxins from

your skin, which are the main cause for acnes.

Besides, vitamins in zucchini serve as antioxidants that fight against many aging-related skin problems.

In addition, zucchini provides manganese that might support the collagen formation (1011).

Therefore, the suggestion is to consume zucchini regularly if you want a glowing and youthful skin.

Bottom Line: Zucchini is a great recommendation for those who want to maintain their skin health.

5. Cardiovascular Health

In zucchini nutrition, many nutrients, namely, vitamin C and manganese play an essential role in keeping your heart healthy and


This is also one of the most important health benefits of zucchini.

The amount of magnesium present in zucchini is beneficial for the prevention against stroke and heart attack (1213).

In addition, this nutrient, along with potassium, has great impacts on the treatment for hypertension (1415).

Zucchini also contains beta-carotene and a considerable amount of vitamin C, which is good to prevent cholesterol oxidation.

This means that zucchini might hinder the growth of atherosclerosis (16).

The element in zucchini that contributes to the lower risk of high cholesterol levels is fiber. It is also a great fighter against

atheosclerosis, according to many studies (1718).

Bottom Line: With a series of essential nutrients, zucchini can help you avoid many heart-related problems, from strokes to atherosclerosis.

6. Hair

Zucchini: Hair Condition

Like many other parts of your body, hair might undergo many problems if you do not take in enough nutrients.

Thus, a balanced diet plays an important role in maintaining your hair condition.

And zucchini is a great choice as one of the best zucchini health benefits is to foster the hair growth.

Vitamins C and A in zucchini have protective influence against free radicals which may trigger hair dryness.

7. Hyper-inflammatory Diseases

The regular use of zucchini will be a support to your general health as benefits of zucchini on a variety of hyper-inflammatory diseases

are real.

With anti-inflammatory elements in zucchini nutrition, such as vitamin C and beta-carotene, this fruit is beneficial for the treatment

of many ailments, for example, asthma or osteoarthritis…

Besides, when there is an excessive amount of uric acid in your body, you are likely to experience gout. This problem is associated with

inflammed joints.

With its richness of omega-3 fatty acids and carotenoids, zucchini can limit the bad impacts of uric acid (19).

Side Effects

Zucchini is a versatile fruit that you can use in various ways. Nevertheless, despite many amazing zucchini health benefits, you had

better be careful when using it.

There are some unwanted effects that you might suffer from.

First, the excessive consumption of zucchini might accelerate the formation of kidney stones due to its content of oxalates.

On the other hand, as the cultivation of zucchini may include the use of pesticide, contamination is possible.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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