It is not strange to see people refer to cucumber as a vegetable probably because of its looks and uses. Well, you should know at this point that cucumber is a fruit, not a vegetable. In this post, we are more interested in telling you about the health benefits of cucumber.
If you have taken time to study cucumber then you will know about its high nutrient content. It also contains several antioxidants and compounds. All of these properties make it really healthy for consumption.
Cucumbers are beneficial to almost every part of our bodies. No wonder you find people seeking the cucumber benefits for hair or cucumber benefits for skin and so on. Cucumber helps promote hydration and aid weight loss among other benefits.
Benefits of cucumber
You must have heard people tell you over and over how good it is to eat cucumbers or take cucumber juice. This is because this fruit is full of so many health benefits. let’s share some of these benefits with you in this section of this post.
Contains a high amount of nutrients
While cucumbers have low-calorie content, they contain a lot of vitamins and minerals. Let’s give you an example to show you how much nutrients are present in cucumber. Let’s say you take an 11-ounce (300-gram) raw cucumber that is unpeeled, these are the nutrient contents:
- 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
Even though this is a whole a cucumber, the usual serving is about a third of this. What this means is that you will be getting one-third of these nutrients for each serving of cucumber. In addition to this, cucumbers are very high in water content. As a matter of fact, 96% of a cucumber is made up of water.
The best way to maximize the nutrients present in cucumbers is to eat them unpeeled. When you peel cucumbers, you reduce the fiber content, mineral content, and vitamin content. In other words, to get all the nutrients present in cucumbers, eat everything including the peel.
Contains lots of Antioxidants
Oxidation forms highly reactive atoms carrying unpaired electrons. These electrons are known as free radicals which is why we need antioxidants. Antioxidants are molecules that are instrumental in blocking oxidation. When the body accumulates free radicals it leads to different kinds of chronic illnesses.
As a matter of fact, oxidative stress is a result of the accumulation of free radicals. This condition is highly associated with lung, heart, and autoimmune diseases. It is also associated with cancer.
One of the best ways to meet your body’s antioxidant requirements is by eating lots of vegetables and fruits. Cucumbers happen to be one of the richest fruits when it comes to antioxidant content. This implies that eating cucumber will save you from the risk of these unwanted health conditions.
Several studies have shown that eating cucumber in different ways will help increase an individual’s antioxidant content. Some of the antioxidants present in cucumbers include tannins and flavonoids. This is one of the major health benefits of cucumber, saving you from unwanted health conditions.
Water plays a very important role in your body’s metabolism. Without water in the body, a lot will go wrong. For example, your blood is made up of more than 70% water. When you are dehydrated, you can guess what will happen.
Water ensures that the body regulates the temperature efficiently and is able to transport nutrients and oxygen to different organs. Drinking water and other liquids help to meet most of our water needs. However, this is not enough, you need a lot more water in your system on a daily basis. Fruits and vegetables are great sources of water for human processes.
Since cucumbers are made up of 96% water, they are perfect for keeping you hydrated. Eating cucumbers will help meet your daily hydration needs.
Aids weight loss
This is one of the most popular health benefits of cucumber. There are several ways eating cucumber can make you lose weight, we will one of these below.
Firstly, cucumbers have low-calorie content. For example, one serving of 104-grams contains only 16 calories. As a matter of fact, the calorie content of a whole cucumber is 45 calories which are very low. What this implies is that you can eat a lot of cucumbers and not be worried about gaining weight.
You can use cucumbers in a variety of ways. From adding flavor and freshness to salads and sandwiches to being used as a side dish, it is the perfect replacement for high-calorie foods.
Like we told you earlier, cucumbers contain lots of water. As you know, water is a primary ingredient of the weight loss process. You shouldn’t also forget the fact that the cucumber peel contains lots of fiber. Eating this ensures that you stay full for longer periods. The less frequently you eat, the easier it is to lose weight.
Helps to lower blood sugar
High blood sugar levels result in diabetes and several other health conditions. This is why you need to strive to lower blood sugar. According to several studies, cucumbers are very potent in this regard.
Asides reducing blood sugar, cucumber also helps to reduce oxidative stress and any other complication arising from diabetes. While most of the experiments carried out in the lab have been on animals, more research needs to be done with humans. This is necessary to state clearly how cucumbers reduce blood sugar in humans even though it is clearly possible.
Promotes regularity in bowel movements
Did you know that eating cucumbers regularly will help improve and regularize your bowel movement? One of the major causes of constipation and irregular bowel movement is dehydration. This is because it alters the water balance of the body making it difficult to pass stool.
Cucumbers are basically made up of water so they keep your hydration levels up. With this, you can be sure that your bowel movement and stool consistency will be better. This way you can avoid constipation and maintain the needed regularity.
Another reason why cucumbers regularize bowel movements is that they contain lots of fiber. Fiber is known to improve bowel movement. In fact, pectin, which is present in cucumbers is the key fiber for this purpose.
Easy to add to most diets
Cucumbers are known for their mild but distinct flavor that is subtly refreshing and crisp. This is why many people find it pleasant to add cucumbers to almost everything they eat. You can add them to sandwiches and salads.
Another way to eat cucumbers is by eating them raw as a snack. On the other hand, you can pair cucumbers with olive oil, hummus, salad dressing, and salt. This gives you a new and unique flavor.
Adding cucumber to your diet requires a bit of creativity. Here are some dishes you may consider:
- 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
Enhances the skin
Have you been in the dark about cucumber benefits for skin? At this juncture, you should know that cucumbers have a soothing effect on the skin. Cucumbers contain lots of water and vitamins which are great for the skin. They also contain caffeic acid, a chemical with anti-inflammatory capabilities.
This combination is known to soothe the skin, reduce irritations, and reduce swellings too. When you go to the spa, you will notice that cucumbers are used especially for the skin around the eyes.
Combat bad breath
One of the major reasons why we have bad breath is the action of bacteria of trapped food in our mouths. The more you chew on cucumber, the more of the water content spills into your mouth. This helps to rinse the mouth and rid it of all these little food particles.
Reduces the risk of cancer
Cucumbers contain lignans, a natural substance needed by the body. When you eat cucumbers, the bacteria present in the digestive tract work on the lignans. The lignans are converted into compounds that in turn bind to estrogen receptors.
As a result of this, they protect the body against cancers that are estrogen-related. Some of these cancers include ovary, breast, prostate, and uterus.
Promote bone health
Cucumbers are abundant in vitamin K content. As you know, vitamin K is very important for the development of bone health. A cup of cucumber still carrying its peel provides you with 20% of the total vitamin K requirement you need daily.
What this implies is that eating lots of cucumbers ensures that your bones remain healthy. It also protects you from osteoporosis as well as risks of fracture.
Health Benefits of Cucumber – Wrap Up
Cucumbers are refreshing and versatile, they are also highly nutritious. In this post, we have shown you the different health benefits of cucumber. Did we leave anything out? Share them with us in the comments section.