Cucumber is a nutritious fruit with a high water content. Eating cucumber may help lower blood sugar, prevent constipation, and support weight loss. To maximize cucumber’s health benefits, eat the peel, too.
Though commonly thought to be a vegetable, cucumber is 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.
Cucumbers are also low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
Cucumbers are low in calories but high in many important vitamins and minerals.
One 10.62 ounce (301 gram) unpeeled, raw cucumber
- 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
Although the typical serving size is about one-third of a cucumber, eating a standard portion would provide about one-third of the nutrients above.
Cucumbers also have a high water content. They’re made up of about 96% water.
To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.
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.
Oxidative stress caused by free radicals has been associated with cancer and heart, lung, and autoimmune diseases.
Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.
At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status.
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.
Water is crucial to your body’s function, playing numerous important roles. It involves processes like temperature regulation and transporting waste products and nutrients.
Proper hydration can affect everything from physical performance to metabolism.
Fruits and vegetables, in particular, can be a good water source in your diet.
Because cucumbers are about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs.
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 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.
Cucumbers can add freshness and flavor to salads, sandwiches, and side dishes and may be used as a replacement for higher-calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
In addition, one
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect human blood sugar.
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.
In particular, pectin, the soluble fiber found in cucumbers, can help increase bowel movement frequency.
Cucumbers can be a refreshing, nutritious, and versatile addition to any 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, lemon, or salad dressing to add flavor.