6 Health Benefits of Eating Cucumber

6 Health Benefits of Eating Cucumber

1. Cucumbers are Nutrient-Rich

Cucumbers are often thought of as a simple vegetable, but they are actually a nutrient-rich fruit. One 10.62-ounce (301-gram) unpeeled, raw cucumber contains approximately:

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• Calories: 45
• Total fat: 0.3 grams
• Carbs: 11 grams
• Protein: 2 grams
• Fiber: 1.5 grams
• Vitamin C: 8 grams
• Vitamin K: 49 micrograms
• Magnesium: 39 micrograms
• Potassium: 442 milligrams
• Manganese: 0.2 milligrams

Eating a standard portion of cucumber, about one-third of a cucumber, would provide about one-third of these nutrients.

2. Cucumbers Contain Antioxidants

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals. Free radicals can lead to chronic illnesses, including cancer and heart disease. Fruits and vegetables, including cucumbers, are 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.

3. Cucumbers Promote Hydration

Water is crucial to your body’s function, playing numerous important roles, including temperature regulation and transporting waste products and nutrients. Proper hydration can affect everything from physical performance to metabolism.

Fruits and vegetables, including cucumbers, 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 improved hydration.

4. Cucumbers May Aid in Weight Loss

Cucumbers could potentially help you lose weight in a few different ways. First, they are low in calories. Each one-cup (104-gram) serving contains 16 calories, while an entire 11-ounce (300-gram) cucumber contains 45 calories. This means you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.

Additionally, the high water content of cucumbers could aid in weight loss. One analysis looked at 13 studies involving 3,628 people overall and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight.

5. Cucumbers May Help Lower Blood Sugar Levels

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 induced diabetes in mice and supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.

6. Cucumbers May 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. Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation, and help maintain regularity.

Moreover, cucumbers contain fiber, which helps regulate bowel movements. Pectin, the 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.

Conclusion

Cucumbers can be a refreshing, nutritious, and versatile addition to any diet. With their high water content, low calorie count, and nutrient-rich profile, cucumbers offer numerous health benefits. From supporting hydration and digestion to aiding in weight loss and reducing the risk of chronic diseases, cucumbers are a great choice for a healthy and balanced diet.

FAQs

Q: Can I eat cucumber skin?
A: Yes, cucumber skin is edible and rich in nutrients. In fact, most of the antioxidants and fiber found in cucumbers are in the skin.

Q: Are cucumbers a good source of protein?
A: No, cucumbers are not a significant source of protein. However, they do contain a small amount of protein, about 2 grams per 10.62-ounce serving.

Q: Can I use cucumber as a face mask?
A: Yes, cucumbers can be used as a face mask to help soothe and calm the skin. Simply slice a cucumber and place it over your face for 15-20 minutes.

Q: Are cucumbers gluten-free?
A: Yes, cucumbers are naturally gluten-free and can be a great addition to a gluten-free diet.

Q: Can I eat pickled cucumbers?
A: Yes, pickled cucumbers are a popular way to enjoy cucumbers. However, be aware that pickling cucumbers may add extra salt and sugar to your diet.