Aside from its taste, wide availability, and culinary versatility, zucchini offers numerous potential health benefits.

“Zucchini has many health benefits as a result of its rich antioxidant and micronutrient content,” explains registered dietitian Kristin Gillespie, who is based in Virginia Beach. “These benefits include reduced blood sugar levels, improved heart health, improved vision, enhanced weight loss, improved bone health, reduced inflammation, and improved digestion.”

Read on to learn more about this popular summer squash, including its nutrition facts, how to cook it, and other considerations to discuss with a doctor or dietitian.

Zucchini is an excellent source of manganese and vitamin C, as well as a good source of potassium and magnesium, says Natalie Rizzo, RDN, founder of plant-based nutrition blog Greenletes. “Vitamin C is known for its immune system benefits, and it’s also an antioxidant that helps prevent inflammation in the body. Potassium and magnesium are electrolytes that contribute to heart health, blood pressure regulation, and hydration.”

Zucchini is a low-calorie food that can help you lose weight as part of an overall healthy diet. However, the benefits of this squash go beyond calorie control.

“Because of its rich antioxidant content, zucchini can also protect against a variety of chronic illnesses, including heart disease, certain types of cancer, and age-related cognitive decline,” explains Gillespie.

Below is a more in-depth look at what the current research says about the potential health benefits of eating zucchini.

“Zucchini can be incorporated into the diet in a variety of ways,” says Gillespie. “It can be sliced and added to salads or sandwiches, spiralized into noodles, or eaten plain (raw or grilled) with a dressing or dip. It can also be incorporated into zucchini bread.”

Aside from zucchini bread, Gillespie’s favorite way to eat zucchini is oven-roasted. “I slice it and toss with olive oil and a variety of spices and herbs to add some extra flavor,” she adds.

If you decide to use spiralized zucchini as a substitute for pasta, Rizzo recommends sautéing it for a maximum of 1 to 2 minutes to avoid a mushy texture. “Some of my other ways to enjoy zucchini are in tacos or using it as vessel for stuffing,” she adds. “For tacos, just chop and sauté it with a little olive oil for 3 to 5 minutes and then add to other veggies in your taco. To stuff it, scoop out the flesh and fill it with a yummy mixture, then bake in the oven.”

Zucchini’s mild flavor and texture make it a versatile and nutritious addition to a variety of dishes. Consider the following recipes as you incorporate more zucchini into your diet:

Additionally, Rizzo offers two recipes of her own: Ricotta-Stuffed Zucchini Boats and Zucchini and Lentil Tacos With Radish Salsa.

And if you want further recipe inspiration, check out these 10 RDN-approved zucchini recipes for everything from Greek zucchini pie to flourless zucchini brownies.

“Zucchini is generally healthy and without significant risks, although it can cause gastrointestinal issues in those with irritable bowel syndrome,” says Gillespie. “Additionally, eating zucchini raw can cause bloating in certain individuals, because of the fiber content.”

Overall, like many other fruits and vegetables, zucchini is a low-calorie, nutrient-dense food that packs an antioxidant punch and may help reduce your risk of certain chronic illnesses.

“I would recommend incorporating zucchini into the diet of pretty much anyone,” says Gillespie. “It is part of a general healthy diet and can offer a host of health benefits to most individuals.”

Another perk is the versatility of zucchini — as outlined in our cooking tips and recipe recommendations, you can add this squash to a variety of dishes any time of the day.

By subscribing you agree to the Terms of Use and Privacy Policy.

A recent study found that eating lots of fruits and vegetables may help reduce the risk of premature death in habitual salt users.

French health authorities confirm you can consume too much of a good thing — at least when it comes to processed and cured meats. 

You’ve probably seen this bright-purple veggie on social media. We unpack its nutrition facts and offer a healthy recipe if you want to try the trendy...

Here are 6 potential health benefits and the risks health experts want you to know about the popular beverage that some people liken to coconut water....

Lack of access to healthy food is negatively impacting the health of Americans of all ages.

Cow’s milk is still one of the most-consumed beverages in America. But does it hydrate as well as water? Read on to see what experts say.

This tropical drink became popular among athletes for its natural electrolytes, but does it hydrate you the same way — or better— than plain water? Here...

By subscribing you agree to the Terms of Use and Privacy Policy.