7 Health Benefits of Eating Cucumber
Written by Rachael Link, MS, RD on May 19, 2017
Though commonly thought to be a vegetable, cucumber is actually a fruit.
It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.
Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
This article takes a closer look at some of the top health benefits of eating cucumber.
1. It’s High in Nutrients
Cucumbers are low in calories but high in many important vitamins and minerals.
One 11-ounce (300-gram) unpeeled, raw cucumber contains the following (1):
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fiber: 2 grams
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
Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.
Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water (2Trusted Source).
To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals (3).
Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.
2. It Contains Antioxidants
Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.
The accumulation of these harmful free radicals can lead to several types of chronic illness (4Trusted Source).
In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease (4Trusted Source).
Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.
One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.
At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status (5Trusted Source).
However, it’s important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber.
Another 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 (6Trusted Source).
Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.
3. WIt Promotes Hydration
Water is crucial to your body’s function, playing numerous important roles (7Trusted Source).
It is involved in processes like temperature regulation and the transportation of waste products and nutrients (7Trusted Source).
In fact, proper hydration can affect everything from physical performance to metabolism (8Trusted Source, 9Trusted Source).
While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food (2Trusted Source).
Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status (10Trusted Source).
Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs (2Trusted Source).
Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.
4. It May Aid in Weight Loss
Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories (1).
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight (11Trusted Source).
Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.
5. It May Lower Blood Sugar
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels (12Trusted Source).
Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar (13Trusted Source).
In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications (14Trusted Source).
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.
Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.
6. It Could Promote Regularity
Eating cucumbers may help support regular bowel movements.
Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult (15Trusted Source).
Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity (16Trusted Source).
Moreover, cucumbers contain fiber, which helps regulate bowel movements.
In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.
One study had 80 participants supplement with pectin. 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 (17Trusted Source).
Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity.
7. Easy to Add to Your Diet
Mild with a distinctly crisp and refreshing flavor, cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches.
Cucumbers are also often eaten raw as a low-calorie snack or can be paired with hummus, olive oil, salt or salad dressing to add a bit more flavor.
With just a bit of creativity, cucumbers can be enjoyed in many ways.
Here are a few recipes to help incorporate cucumbers into your diet:
Baked Cucumber Chips
Quick Pickled Cucumbers
Thai Cucumber Salad
Strawberry, Lime, Cucumber and Mint-Infused Water
Cucumber and Mint Sorbet
Cucumber Goat Cheese Grilled Cheese
Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low-calorie snack or used to add flavor in a variety of dishes.
The Bottom Line
Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet.
They are low in calories but contain many important vitamins and minerals, as well as a high water content.
Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.
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