What Happens to Your Body When You Eat Zucchini Regularly

Zucchini, a versatile and delicious summer squash, has quickly risen to the top of shopping lists for eaters everywhere. Whether spiralized into zoodles or baked into bread, zucchini is a nutrient-packed vegetable that offers numerous benefits—from heart health to eye health to digestion. But what actually happens to your body when you make zucchini a regular part of your diet? Whether you’re a zucchini lover or new to this vibrant green squash, keep reading to discover why this veggie deserves a permanent spot in your diet. 

Why We Love Zucchini

May Keep Your Digestive System Regular

Zucchini is loaded with dietary fiber, especially in its skin, making it great for promoting healthy digestion. Fiber adds bulk to stool, which can improve bowel regularity and support overall gut health. “Zucchini’s fiber and water content can help soften stool and prevent constipation, while also feeding beneficial gut bacteria,” says Samantha DeVito, M.S., RD.

Supports Hydration

By including zucchini in your meals, you not only enjoy its delicious taste but also help your body meet its daily hydration needs in a natural and refreshing way. “Zucchini is about 95% water,” says Amanda Godman, M.S., RD, CDN. “This delicious vegetable can actually help prevent dehydration. It’s a great choice especially in the warmer summer months (zucchini is actually a summer squash)!” Proper hydration is essential for maintaining energy levels, regulating body temperature, and supporting various bodily functions. 

Delivers Antioxidants

Zucchini is rich in antioxidants, which help protect your cells from damage caused by harmful free radicals. Free radicals occur through natural bodily processes but can also be compounded by exposure to smoke, pollution or an unhealthy diet. When free radicals build up, they can lead to oxidative stress—a process linked to chronic diseases. “You’ll also benefit from its antioxidants, like vitamin C and beta carotene, which help reduce inflammation and support immune health,” says Lisa Young, Ph.D., RDN. Including antioxidant-rich foods like zucchini in your diet may help strengthen your body’s defenses against conditions such as heart disease and certain cancers.

Promotes Heart Health

This humble vegetable is a heart-healthy choice due to its potassium content and low sodium levels. Potassium helps regulate blood pressure by counteracting the effects of sodium. “Zucchini is a heart-healthy powerhouse, rich in potassium and fiber, making it an excellent choice for supporting cardiovascular health,” says Toby Amidor, M.S., RD.

Supports Eye Health

The antioxidants in zucchini aren’t just good for your internal organs; they also benefit your eyes. “One medium zucchini contains 4,160 micrograms of lutein and zeaxanthin, carotenoids essential for eye health. Lutein and zeaxanthin accumulate in the retina, where they exert antioxidant properties to reduce eye damage from age-related macular degeneration,” says Amy Brownstein, M.S., RDN. 

Nutrition Information

Zucchini offers a wide range of essential nutrients that your body needs to thrive. Here’s what you can find in one small raw zucchini (about 100 grams): 

• Calories: 19
• Carbohydrates: 3 grams
• Dietary fiber: 1 gram
• Total sugars: 2.5 grams
• Added sugar: 0 grams
• Protein: 1 gram
• Total fat: 0.3 grams
• Saturated fat: 0 grams
• Cholesterol: 0 mg
• Sodium: 8 mg
• Vitamin C: 18 mg (20% Daily Value)
• Vitamin B6: 0.2 mg (10% DV)
• Potassium: 261 mg (6% DV)

Is Zucchini Safe for Everyone?

While zucchini is considered safe for most people, there are a few precautions to keep in mind. Zucchini is part of the Cucurbitaceae family—a group of vegetables that includes squash, pumpkins and cucumbers. If you have a known allergy to cucurbit vegetables, you should avoid zucchini. Additionally, zucchini contains compounds called cucurbitacins, which can sometimes impart a bitter taste. While rare, consuming overly bitter zucchini can lead to adverse side effects like stomachaches. To avoid this, ensure your zucchini tastes fresh before cooking or eating it.

For individuals on specific medications, such as diuretics or potassium-sparing drugs, it’s a good idea to consult with your health care provider before increasing your zucchini intake, as its potassium content might interact with your treatment.

4 Ways to Enjoy Zucchini

Zucchini can be enjoyed in countless ways. Here are some creative ideas:

• Make zoodles: Up your veggie intake by making spiralized zucchini noodles. You can top them with your favorite marinara or pesto for a delicious pasta-like meal.
• Grill or roast: Brush zucchini slices with olive oil, sprinkle with your favorite herbs, and grill or roast for an easy side dish.
• Bake it into bread or muffins: Add zucchini to your favorite quick bread or muffin recipe for a moist, nutrient-packed treat.
• Try stuffed zucchini boats: Hollow out zucchini halves, fill with a mixture of ground meat, vegetables and cheese, and bake until tender.

Our Expert Take

Zucchini offers several health benefits, from supporting eye health to boosting heart health. Its high water and fiber content can help keep your digestive system regular, while its antioxidants can help protect your cells from oxidative stress. Plus, it’s incredibly easy to incorporate into your diet, whether as a main dish, snack or side.

However, like any food, it’s important to listen to your body. Monitor for any adverse reactions if you’re trying zucchini for the first time, and ultimately enjoy it as part of a balanced, varied diet. With its many benefits and delicious versatility, there’s no reason not to make zucchini a regular addition to your meals.