6 Health Benefits of Eating Cucumber

Eating cucumbers can contribute to many health benefits, including weight loss, adequate hydration, regularity of digestion and lower levels of blood sugar. Although cucumber is thought as a vegetable, but it is a fruit. It’s high in nutrients, and certain plant compounds and antioxidants that can help treat some conditions and even prevent them. In addition, the cucumbers are low in calories and contain a decent amount of water and soluble fiber. Therefore, eating cucumber can help you with hydration and weight loss.

1. Contains Antioxidants

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive with free radicals known as unpaired electrons. The accumulation of these harmful, free radicals can lead to several chronic diseases. In fact, cancer, heart, and lung disease were associated with the oxidative stress caused by free radicals [1]. In particular, eating fruits and vegetables, including cucumber, are rich in beneficial antioxidants which can reduce the risk of these conditions.

One study measured the cucumber’s antioxidant power by supplementing the cucumber powder in 30 older adults. At the end of the study, cucumber powder caused a significant increase in antioxidant activity and improved antioxidant levels [2]. It’s important to note, though, that the cucumber powder used in this study probably contained a greater dose of antioxidants. It is much more than you would consume in a typical cucumber serving.

Another test-tube research examined cucumber’s antioxidant properties and found that it includes flavonoids and tannins, two classes of compounds that are especially successful in blocking harmful free radicals [3].

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Antioxidants are chemicals that prevent oxidation, a chemical reaction in which unpaired electrons generate highly reactive free radicals. Cucumbers include flavonoids and tannins, two types of antioxidants that protect the body from free radical damage.

2. High in Nutrients

Cucumbers are low in calories but high in many significant minerals and vitamins. One unpeeled 11-ounce (300 grams), raw cucumber, contains [4]:

  • 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

The typical serving size is about one-third of a cucumber, though, so eating a standard portion would provide about one-third of the above nutrients. In addition, the cucumbers have a high content of water. The cucumbers comprise around 96% water [5]. You should eat cucumbers, unpeeled, to maximize their nutrient content. Peeling them decreases the fiber content, as well as some vitamins and minerals.

One-third of the nutrients listed above may be found in a typical cucumber. Cucumbers are mostly made up of water, and they should be eaten unpeeled to gain the maximum nutrients.

3. Promotes Weight Loss

Eating cucumber might help you lose weight in several ways. They are primarily low in calories. Each single-cup serving (104-gram) contains only 16 calories, while a whole 11-unce (300-gram) cucumber contains only 45 calories [4]. This ensures you can eat plenty of cucumbers without the extra calories.

Cucumbers can add freshness and flavour to salads, sandwiches and side dishes and can also be an alternative to higher calories. In addition, the high concentration of cucumber water may also help in weight loss. One review looked at 13 studies involving 3,628 people and found a substantial decrease in body weight correlated with consuming high water and low calorie content foods [6].

Cucumbers bring freshness and flavour to salads, sandwiches, and side dishes while being low in calories. Cucumber water may also aid in weight loss. A review of 13 research involving 3,628 persons showed that eating meals high in water and low in calories was linked to a reduction in body weight.

4. Promotes Hydration

Water is crucial for your body, and it plays several important roles. It involves in processes such as controlling temperatures and transporting waste products and nutrients [7]. Adequate hydration will affect anything from physical activity to metabolism [8], [9]. Although most of your fluid needs are met by drinking water or other liquids, some people get as much as 40% of their total water from food [5].

In particular, fruits and vegetables can be an excellent source of water in your diet. They assessed hydration status in one study, and they collected diet records for 442 children. The study found that increased consumption of fruits and vegetables was related to improved hydration status [10]. Since cucumbers comprise approximately 96% water, they are especially effective in promoting hydration and can help you meet your daily fluid needs.

Hydration affects everything from physical activity to metabolism. Cucumbers, in particular, can provide a good supply of water in your diet. Cucumbers are efficient in increasing hydration since they contain roughly 96% water.

5. Improves Bowel Movement

Eating cucumber can aid in regular bowel movements. Dehydration is a major risk factor for constipation, since it can alter your water balance and make it difficult to pass the stool [11]. Cucumbers are high in water, so they encourage hydration [12]. Staying hydrated can improve the consistency of stools, prevent constipation, and help maintain regularity.

In addition, the cucumbers contain fiber that helps to control bowel movements. Specifically, pectin, the soluble fiber found in cucumbers, can help increase frequency of bowel movements. In one study, the researchers gave pectin supplement to 80 people [13]. They found that pectin improved intestinal muscle movement, even while feeding the beneficial bacteria in the gut to enhance digestive health.

Dehydration can exacerbate constipation. Cucumbers contain a lot of water, so they help you stay hydrated, which aids in the management of bowel movements. Pectin in cucumber was observed to promote intestinal muscle motility in one research.

6. Lowers Blood Sugar

Several animals and test-tube studies have found that eating cucumber can help decrease blood sugar levels and avoid certain diabetes complications. One animal research looked at the effects on the blood sugar of various plants [14]. The Cucumbers have been shown to minimize and control blood sugar levels effectively. Another animal study induced diabetes in mice and then supplemented with cucumber peel extract [15]. Cucumber peel reversed most of the changes associated with diabetes and caused blood sugar to drop.

One test-tube study found that eating cucumber could be effective in reducing oxidative stress and preventing complications associated with diabetes [16]. The current evidence, however, is confined to test-tube and animal studies. We need further studies in humans to assess how cucumbers can affect human blood sugar.

Cucumber consumption can help lower blood sugar levels and prevent diabetes problems. Cucumber peel restored most of the effects of diabetes and reduced blood sugar levels. The evidence now available is limited to test-tube and animal studies, but additional study is required.


Eating cucumber can provide several health benefits, and it is a nutritious addition to any versatile diet. Cucumbers are low in calories, but they contain many essential vitamins and minerals and a high content of water. Eating vegetables and fruits will cut the risk of many diseases.

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