9 Incredible Health Benefits of Cucumber

It’s clear that cucumbers are primarily composed of water and are an excellent source of hydration. 

What’s less well known is that cucumbers are highly nutritious and linked to various health benefits, including supporting digestive health and promoting radiant skin.

Discover nine health benefits of cucumbers and learn why eating this nutritious vegetable regularly can help you stay healthy.

Is cucumber healthy?

Cucumbers are a nutrient-rich, low-calorie food with a high water content, making them an excellent choice for supporting healthy nutrition and keeping you hydrated.  

Cucumbers contain various vitamins and minerals, including vitamins C and K, magnesium, potassium, and manganese, and they’re incredibly rich in phytochemicals. 

In fact, cucumbers contain more than 70 phenolic compounds, which are health-promoting plant chemicals with anti-inflammatory and potentially anticancer properties.  

And, what’s more, cucumbers are on the keto diet food list. Half a cup of sliced cucumber contains less than two grams of net carbs, making cucumber a nutritious and keto-friendly food that you should be eating regularly.  

Cucumber nutrition facts

A serving of one cup of unpeeled, raw cucumber contains: 

• 16 calories
• 0 g total fat
• 1 g protein
• 2.5 g net carbs
  • 1.5 g fiber
  • 4 g total carbs

Not only are cucumbers low-carb and low-calorie, but they also offer essential nutrients, including vitamins and minerals. 

Cucumbers are an excellent source of:

• Vitamin C
• Vitamin K 
• Calcium 
• Beta-carotene 
• Magnesium
• Potassium 
• Manganese 

Watch the video below to discover the health benefits of cucumber.  

Health benefits of cucumber

Almost 95 percent of cucumbers is water, making them one of the most hydrating vegetables. However, the health benefits of cucumbers extend far beyond being a good source of hydration. 

Here are nine reasons why you should regularly add cucumbers to your diet. 

1. Support healthy blood sugar balance

Cucumbers can benefit people with diabetes as well as those at risk of blood sugar imbalances and poor metabolic health. 

Cucumbers are low in carbs and high in fiber, which is a winning combination when it comes to maintaining healthy blood sugar and insulin levels. 

Healthy blood sugar levels and insulin balance are critical for maintaining metabolic health, which helps lower the risk of developing diabetes. 

2. Promote healthy cholesterol 

The seeds of cucumbers are rich sources of phytosterols, a group of natural plant compounds with a similar structure to cholesterol. 

Research published in the Journal of Food Science indicates that consuming cucumber seeds may support cholesterol balance, linked to a lower risk of stroke and heart attacks. 

In addition, cucumber seeds appear to promote healthy blood lipid levels, which supports the integrity of blood vessels and cardiovascular function. 

3. Support weight-loss

Eating cucumber is an excellent strategy for maintaining a healthy waistline. Cucumbers are rich sources of dietary fiber, which supports satiety and helps curb hunger and cravings. 

They also promote healthy blood sugar levels, which support metabolic health and are crucial for weight loss and maintaining a healthy weight.

4. Promote healthy blood pressure 

If you suffer from high blood pressure, consider incorporating more cucumbers into your diet. 

Cucumbers contain high concentrations of potassium, an essential mineral needed for regulating blood pressure. 

Because potassium helps maintain the body’s blood volume, regularly eating cucumbers can help promote healthy blood pressure and may lower the risk of stroke and other cardiovascular issues. 

5. May help lower inflammation  

Eating cucumbers can be beneficial for people who suffer from conditions characterized by inflammation, such as arthritis, eczema, asthma, and inflammatory bowel disease (IBD).

Cucumbers contain compounds such as cucurbitacins, flavonoids, and lignans, which have been shown to have potent anti-inflammatory effects.

“Cucumbers are also rich in vitamin C and beta-carotene,” explains Dr. Berg. “These nutrients have antioxidant properties that help combat harmful free radicals, a group of metabolic by-products that can cause cellular damage and trigger inflammation.”

6. Support bone health

Cucumbers contain essential nutrients for bone health, including vitamin K and silica.  

Research published in The Journal of Nutrition, Health and Aging suggests that silica is needed to maintain the strength and density of bones and helps to stimulate the formation of collagen, a protein that gives bones structure and rigidity. 

The authors conclude, “Accumulating evidence over the last 30 years strongly suggests that dietary silicon is beneficial to bone and connective tissue health.”

Vitamin K promotes the formation of bone and stimulates bone mineralization. Adequate intake of vitamin K has been shown to reduce the risk of osteoporosis, a condition characterized by low bone density and increased risk of fractures.

7. Promote glowing skin

Cucumbers have various benefits for skin health. They’re mostly made up of water, which helps to keep skin hydrated, and contain several antioxidants that protect skin cells from sun damage and oxidation. 

Applying cucumber slices to your skin has a cooling and soothing effect that can relieve puffiness and may reduce dark circles around the eyes. 

8. Support digestive health 

Cucumbers are high in water and dietary fiber, which helps to keep the digestive tract lubricated and promotes regular bowel movements. 

Additionally, cucumbers contain antioxidants and anti-inflammatory compounds that may help to reduce inflammation in the intestines and support overall gut health.

Fermented cucumber products contain beneficial bacteria that can aid your digestive health by promoting diverse intestinal microflora. 

9. Promote brain health 

Cucumbers contain various nutrients that may be beneficial for brain health. 

They’re a good source of vitamin K, which is important for cognitive function and maintaining healthy blood flow to the brain. 

They also contain flavonoids, a group of phytochemicals that may help to protect the brain from oxidative damage.  

Eating cucumbers can help reduce stress and anxiety as they contain minerals such as magnesium and potassium, which are essential for maintaining calmness and mental balance. 

FAQ

Sources

1. https://pubmed.ncbi.nlm.nih.gov/27886382/ 
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC2658806/