9 Health Benefits of Eating Cucumber

Cucumbers are the third most cultivated vegetable in the world and also known to be one of the best foods for your body's overall health. Cucumbers belong to the Cucurbitaceae family, the same plant family as squash, pumpkin, and watermelon. 

Cucumbers are generally made of water. In fact they are made up of 96 percent water, which makes them low in calories, but they come packed with many nutritional benefits. 

Cucumbers are amazing source of vitamin K, vitamin C, vitamin A, folic acid, magnesium, potassium, calcium, iron and fiber. Additionally they are also rich in polyphenols called lignans, that are know to reduce the chances of cardiovascular disease and also a few sorts of cancer.

Cucumber is known to have excellent cleansing properties, and those properties actively eradicate accumulated toxins from the body system. 

They can be enjoyed in salad or as crudité to dip into spreads, or simply pulse them in smoothie. Eating cucumbers with the peel provides the maximum amount of nutrients.

This article takes a closer look at some of the top health benefits of eating cucumber.

Cucumber Nutrition Facts

Here's the nutritional value  for 1/2 cup (52g) of sliced cucumber with the peel.

• Calories: 8
• 0.1 gram of fat
• 1mg of sodium
• 1.9 gram of carbohydrates
• 0.3 gram of fiber
• 0.9 gram of sugar
• 0.3 gram of protein

1. Rich In Nutrients

Cucumber is naturally low in calories and packed with essential vitamins and minerals. In fact just 11-ounce (300-gram) of unpeeled, raw cucumber contains the following. [1]

• Vitamin C: 14% of the RDI
• Vitamin K: 62% of the RDI
• Magnesium: 10% of the RDI
• Potassium: 13% of the RDI
• Manganese: 12% of the RDI

Additionally cucumber also contain folate and beta carotene. Moreover they have a high water content. In fact, cucumbers are made up of about 96% [2]

2. Cucumbers Promote Hydration

No doubt water is an essential element in human body, it not only help regulate body temperature, but also plays an crucial role in performance to metabolism. [3] [4] [5]

Cucumbers are an excellent way to hydrate because they are naturally high in water, along with mineral salts and vitamins that replenish your entire body—including that hungry part in your tummy.

In one study, hydration status was assessed and diet records were collected for 442 children. It was found that increased fruit and vegetable intake was associated with improvements in hydration status. [6]

3. It May Lower Blood Sugar

High blood sugar is linked to numbers of disease including diabetis. However several plant and animal studies have found that cucumber may actually help control blood sugar level. [7] [8]

Cucumber contains certain hormone that are needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. It also reduces cholesterol in your system.

In one test-tube study, it was found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications. [9]

4. Cucumber May Aid in Weight Loss

Cucumber are naturally low in calories. In fact 104-gram serving of cucumber contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories

Additionally cucumber is rich in water and fiber, that will help you keep full for longer period of time, resulting in weight loss. Studies have found that food rich in fiber can help maintains healthy weight. [10]

Additionally the high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion

5. Fight inflammation in the body and reduce the risk of cancer

Cucumbers are highly anti-inflammatory. Cucumber are packed with certain anti-oxidants like beta-carotene that acts as an antioxidant and helps fight free radicals. [11]

One test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals. [12]

Cucumbers are also rich in Cucurbitacins  ( a natural compound found in cucumbers and some other vegetables). Moreover they are also rich in polyphenols called lignans, which can potentially reduce the risk of certain cancers and cardiovascular diseases. [13]

6. Cucumbers Support Regular Bowel Movement

Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber, that help in staying hydrated and can improve stool consistency, prevent constipation and help maintain regularity. [14] [15]

A study in 80 participants supplement with pectin (type of soluble fiber). It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health. [16]

Adding cucumber in your diet will surely help you maintain healthy digestive health, while regulating healthy bowel movement.

7. Cucumber keep your gut happy.

Cucumber are naturally rich in fibre, which are great for supporting a healthy gut. Additionally when consumed them in pickle form, they're really superstars in this category. 

Fermented pickle will help boost your gut health, simply by increasing the “good bacteria” in your gut is associated with a host of benefits like better immunity and functional bowels.

8. Other Health Benefits Of Cucumber

Here are additional 9 health benefits of cucumber.

• Help Relieves Bad Breath
• Reduces Cholesterol And Controls Blood Pressure
• Promotes Joint Health, Relieves Gout And Arthritis Pain
• Help Treat Kidney Stones
• Cucumber Help in Detoxification
• Cucumbers Can Treat Migraines
• Cucumbers Nourishes Hair Growth
• Help Improve Heart Health
• Reduces Puffiness Under Eyes

9. Easy To Add In Diet

Cucumber are super healthy and can be added in your daily diet. From picked cucumber to crispy salad, they are perfect in every aspect. Cucumber can be enjoyed raw and even can be baked into chips or pressed between sandwich.

Additionally they can also be added in Smoothie, here's an simply recipe that will hydrate you immediately. 

Creamy Cucumber with Pineapple Smoothie

Nutrition (1 of 1 servings)

Serving - 1 smoothies | Calories - 225 | Carbohydrates -  52.2 g | Protein -  5.2 g | Fat -  3.9 g | Cholesterol -  0 mg | Sodium - 79 mg | Fiber -  7.9 g | Sugar - 28 g |

Ingredients:

• 1/2 cup sliced cucumber (skin on // organic when possible)
• 1 heaping cup cubed pineapple (if frozen, omit ice)
• 1/2 large ripe, peeled, frozen banana
• 1/4 cup light coconut milk*
• 1/2 cup filtered water
• 1 medium lime, zested + juiced (~1 tsp zest // 2 Tbsp (30 ml) juice per 1 lime)
• 1 large handful greens (spinach or kale // organic when possible)
• 2-4 ice cubes

Procedure:

Simply toss all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Cucumber are fresh, refreshing, crispy and are packed with nutrients. Additionally they can be easily added in diet, making them perfect in all aspects. 

Eating cucumber may not only lower your blood sugar, promote hydration, Improve bowel movement, promote skin health and help weight loss. So next time you go supermarket make sure you add cucumber in your grocery list.