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):
·
Calories: 45
·
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 (2).
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).
SUMMARY: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 (4).
In fact, oxidative stress caused by free radicals has
been associated with cancer and heart, lung and autoimmune disease (4).
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 (5).
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 (6).
SUMMARY:Cucumbers contain antioxidants, including flavonoids
and tannins, which prevent the accumulation of harmful free radicals and may
reduce the risk of chronic disease.
3. It Promotes Hydration
Water is crucial to your body's function, playing
numerous important roles (7).
It is involved in processes like temperature
regulation and the transportation of waste products and nutrients (7).
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 (2).
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 (10).
Because cucumbers are composed of about 96% water,
they are especially effective at promoting hydration and can help you meet your
daily fluid needs (2).
SUMMARY: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 (11).
SUMMARY: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 (12).
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 (13).
In addition, one test-tube study found that cucumbers
may be effective at reducing oxidative stress and preventing diabetes-related
complications (14).
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.
SUMMARY: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 (15).
Cucumbers are high in water and promote hydration.
Staying hydrated can improve stool consistency, prevent constipation and help
maintain regularity (16).
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 (17).
SUMMARY: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:
SUMMARY: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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