Never thought of sipping on some zucchini juice? No worries – you’re not alone 🙂
Admittedly, zucchinis are not the first veggie that comes to mind when you’re looking for something to juice but this little green squash makes a very welcome, slightly sweet addition to juice recipes. They have a soft, almost delicate taste that blends beautifully with both fruits and veggies.
Zucchinis are also a great source of B vitamins and essential minerals. Plus, they have the added benefit of having very little caloric content while adding a dose of sweetness and a heap of health perks to every juice recipe you add them to!
8 Zucchini Juice Benefits
So why should you juice zucchini? Here’s 7 reasons to make zucchini juice a regular thing!
Great for weight loss
Zucchinis have one of the lowest calorie counts in the vegetable world. A single medium-sized zucchini only has around a measly 30 calories, which makes it an ideal choice to reach for if you’re trying to lose extra weight.
And while low in caloric content, zucchinis aren’t stingy on vitamins and minerals. One zucchini will give you 2 grams of protein as well as nearly half your DV of Vitamin C, as well as a rich assortment of nutrients like Vitamin B6, manganese, riboflavin, potassium and folate.
Thanks to the nutrient richness, zucchini juice goes a long way toward helping your body feel satiated and warding off cravings.
Lowers bad cholesterol
There are very high amounts of dietary fiber found in zucchinis that help trap low-density lipoproteins (LDL) or bad cholesterol and flush them out of the body. Bad cholesterol can set off the accumulation of plaque particles in the bloodstream that can lead to heart disease and stroke if not taken care of properly.
Keeps blood pressure in check
Zucchinis are a great source of the essential mineral, potassium that helps regulate blood pressure levels in the body. Apart from preventing hypertension, the potassium in zucchinis also counteract the effects of too much sodium in the bloodstream, which can cause blood vessels to constrict.
Protects against cancer
The zucchini – and squashes in general – is an excellent source of key antioxidants. Its especially high in carotenoids, primarily alpha-carotene and beta-carotene, as well as the antioxidants lutein, zeaxanthin, and beta-cryptoxanthin.
This is great news since several studies have shown that there is an inverse association between certain types of cancer – such as breast cancer – and high dietary intake of carotenoids.
Keeps you hydrated
Zucchinis are very rich in phytochemicals that get rid of excess glucose and sodium in the system that can force it to use up more water than it really needs to. Remarkably, these phytochemicals are also found to significantly reduce the risk of benign prostatic hypertrophy (BOH) in adult men.
Helps prevent gout
There are very high levels of anti-inflammatory carotenoids and even omega-3 fatty acids in zucchinis that help neutralize the effects of excessive uric acid in the body. If left uncontrolled, excessive uric acid levels can easily trigger gout – a type of arthritis – in joints, particularly the knees and ankles. High amounts of uric acid can also lead to kidney stones – another condition most of us are pretty serious about avoiding 🙂
Zucchini is one veggie you’ll want to add to your workout juice recipes, thanks to its abundance of B vitamins, including folate, Vitamin B6 and riboflavin. B vitamins are great for boosting energy levels since they aid in the metabolism of nutrients into energy. They’re even known to improve cognitive function and elevate mood.
Great for your thyroid gland
Here’s an awesome bit of new for those of us with sluggish or overactive thyroids – a study by Endocrine Research Unit at Devi University found that the polyphenols and ascorbic acid taken from zucchini peels showed beneficial effects for thyroid, adrenal and insulin regulation.
5 Zucchini Juice Recipes
Ready to start sipping on the benefits of zucchini juice? Here are some of the best zucchini juice concoctions to get you started!
Berry Zucchini Juice Recipe
Here’s a simply sweet and delightful zucchini juice recipe that’s perfect for getting your tastebuds used to the wonderful flavor of zucchini:
- 1 medium zucchini
- 1 cup strawberries
- 1/2 lime (peeled)
This juice is a great source of soluble fiber to keep you, ahem, regular as well as protective antioxidants that benefit your whole system.
Zucchini Juice Cooler
If you’re used to juicing vegetables and your tastebuds are well-accustomed to (and love) the taste of fresh, raw veggies – this is the ideal low-calorie, low-sugar zucchini juice recipe to sip on all summer long”
- 1 large cucumber
- 1 medium zucchini
- 1 lemon (peeled)
This recipe is perfect for any time of day and thanks to its low-sugar content, it can be a juice recipe to sip on all day – one that provides heaps of essential minerals, boosts your digestive system and tastes refreshingly great!
Green Goodness Zucchini Juice
Here’s another fantastic zucchini juice recipe with very little sugar and caloric content and whole lot of green goodness:
- 1 cucumber
- 2 celery stalks
- 1 zucchini
- 3 kale Leaves
- 1/2 cup spinach
- 1/2 lemon (peeled)
- 1 inch ginger
It’s chock full of alkalizing, detoxifying chlorophyll and oh, so very good for you – but this is not the best green juice recipe for beginners as it can come on a bit strong. If you need to, feel free to add extra cucumbers to water it down as well as half an apple or pear to sweeten things up.
Gentle Green Giant Zucchini Juice
Okay, now here is a gentle green zucchini juice that’s ideal for beginner juicers:
- 1 zucchini
- 2 apples
- 2 celery stalks
- 2 romaine lettuce leaves
Romaine lettuce is a water-rich leafy green that’s perfect for those new to green juicing since it adds a touch of green-ness without overwhelming the taste. It’s also a soothing juicing ingredient that aids relaxation and promotes better sleep.
Immune Booster Zucchini Juice
Here’s a delicious way to get your fill of Vitamin A:
- 3 large carrots
- 2 apples
- 2 medium zucchini
You already know carrots as the poster child for Vitamin A, which is a crucial vitamin to boost immune function, combat acne and blemishes as well as improve your vision and protect your eyes against degenerative conditions.
Tips for Juicing Zucchini
- Zucchinis are most nutritious with both peels and seeds juice – try to by organic so you can benefit from the whole thing!
- Zucchini picking tip: Go for the small or medium-sized ones – these are the most flavorful. And be sure to opt for the darker ones as that’s indicative of higher levels of antioxidants and nutrients.
- Here’s a zucchini fun fact for you: Zucchinis can be used to tell the quality of the soil in a specific area. If the zucchinis grown in them turn out slightly bitter, the soil is a bit low on essential nutrients needed by plant life to thrive.