Health Benefits of Cucumbers

Health Benefits of Cucumbers: Few edibles are as refreshing as a cucumber. What other foods can be eaten fresh or preserved and provide a refreshing covering for the eyes at a spa?

But what is the finest aspect of cucumbers? They have substantial health benefits. "Cucumbers can help with disease prevention, weight management, and digestion," says registered dietitian Amber Sommer, RD, LD. Because they are readily accessible and simple to consume, everyone can enjoy their benefits.

Are cucumbers good for you?

Yes, cucumbers are a great part of a healthy diet! Cucumbers belong to the gourd or Cucurbitaceae family, along with pumpkins, squash and melons. This low-calorie fruit (yes, a fruit — it has seeds and grows from a flowering plant!) is chock-full of water and other nutrients, including fiber, vitamins A, K and C, potassium and calcium. One serving equals about 100 grams, or one-third of a medium-size cucumber.

A serving of raw cucumber, eaten with the peel, has:

• 15 calories.
• 0.1 grams of fat.
• 3.6 grams of carbohydrates.
• 0.5 grams of dietary fiber.
• 1.7 grams of sugar.
• 0.7 grams of protein.

Cucumbers offer essential nutrients, too. One serving of cucumber delivers:

• 16.4 micrograms of vitamin K (14% daily value).
• 147 milligrams of potassium (3% daily value).
• 2.8 milligrams of vitamin C (3% daily value).
• 16 milligrams of calcium (1% daily value).
• 

Health benefits of cucumbers

Whether you prefer them fresh or preserved, cucumbers are beneficial to your health. They are abundant in antioxidants, which protect cells and reduce the risk of chronic disease. Here are given six Health Benefits of Cucumbers:

1. Increases hydration

Drinking water every day is crucial for your health. It helps with:

• Digestion.
• Joint pain.
• Kidney function.
• Memory and cognition.
• Regulating body temperature.

But if you have trouble consuming enough water (even with one of those motivational water flasks), cucumbers provide a crunchier alternative. They consist of over 96% water. "Add cucumbers to a salad, wrap, or snack to increase your water intake," suggests Sommer. They provide a simple and refreshing method to increase hydration.

2. Strengthens bones

Vitamin K is abundant in cucumbers, which is beneficial for bone health. Vitamin K intake reduces the likelihood of bone fractures and promotes healthy bone mass. Low bone mineral density increases the risk of developing osteoporosis.

Cucumbers' combination of vitamin K and calcium provides additional bone benefits. Vitamin K aids in the absorption of calcium, an essential nutrient for the development and maintenance of strong bones.

3. Promotes gut health

The water in cucumbers aides digestion by assisting the body in breaking down food and absorbing nutrients. Cucumber fibre keeps things flowing efficiently by regulating bowel movements, thereby preventing constipation.  

Cucumbers that have been pickled can increase the benefits to the intestines even further. "Some pickles have probiotic properties," explains Sommer. Fermented foods contain beneficial bacteria that prevent the growth of pathogenic bacteria in the intestines. So, while a pickle-heavy diet is bad for sodium levels, the occasional pickle can be beneficial for the digestive tract.

4. Helps manage blood sugar and weight

Cucumbers are a very cost-effective snack, particularly for those with obesity, the primary risk factor for Type 2 diabetes. They are minimal in sugar, carbohydrates, and calories. In addition, cucumbers' water and fibre content can help you feel satisfied for longer.

Sommer notes that cucumbers also have advantages for individuals with diabetes. They have a low glycemic index (GI) rating, which assesses how rapidly a food affects blood sugar levels.

"Because cucumbers have a low GI score, they have less of an impact on blood sugar levels than high GI foods, making them a healthy addition to your diet," she continues. The antioxidants in cucumbers may also help delay the progression of diabetes and reduce its associated complications, according to research.

5. Protects against cancer

Cucumbers are rich in Cucurbitacin B (CuB), a naturally occurring plant compound that has attracted attention for its effect on cancer cells. Recent research affirms that CuB may be effective against liver, breast, lung, and prostate cancer. It demonstrates that CuB may inhibit the proliferation of cancer and possibly kill cancer cells.

And set the peeler down! Additionally, cucumber skins aid in cancer prevention. They are an excellent source of fibre, which aids in preventing constipation and protects against colon cancer.

Also read: 6 Health Benefits of Kiwifruit

6. Improves heart health

elevated sodium intake causes elevated blood pressure. Potassium aids in lowering blood pressure by reducing sodium's effects. Cucumbers' high potassium content and minimal sodium content are advantageous for blood pressure.

Not only do cucumbers lower blood pressure, but they also have other beneficial effects on the heart. CuB in cucumbers safeguards the heart by combating atherosclerosis — the accumulation of fatty deposits on the arterial walls. And fibre reduces cholesterol levels. Even research has demonstrated that fibre can reduce the risk of cardiac disease.

How to eat more cucumbers

The beauty of the cucumber is its versatility. The mild flavor makes it easy to add to a variety of dishes. Plus, they’re affordable and easy to find year-round. To add more cucumbers into your diet, you can:

• Slice them: Cucumbers are a great addition to salads, sandwiches and wraps — and they provide a little crunch.
• Blend them: Adding cucumbers to your smoothie provides all the health benefits of cucumber without overpowering your smoothie.
• Dip them: The crunch of cucumbers resembles a potato chip. Dunk it in salad dressing, hummus or your favorite dip.
• Drink them: Make cuke juice by blending peeled cucumbers with water and straining it.
• Eat them raw: Wash your cucumber and dive in. Keep the peel on to get all the benefits.
• Top them: Treat a cucumber slice like a cracker. Top it with veggies or cream cheese.

Cucumbers can last up to a week when stored properly — washed, dried and stored in the warmest part of your fridge (near the front or on the door). If slicing your cukes makes you more likely to snack on them, place cut cucumbers in the refrigerator in a lidded container filled with water. Get ready to rediscover the humble cucumber and the many benefits it provides.