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Cucumber: Here are its Top 8 Benefits and Nutritional Value

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Bajaj Finserv Health
April 22nd, 2022
8 mins read

Key Takeaways

  • Part of the Cucurbitaceae family, cucumber has a number of health benefits
  • Cucumber benefits include improving high cholesterol and dissolving kidney stones
  • Along with low calories in cucumber, you get Vitamin K, C, and fiber

Unlike the popular notion, cucumber is not a vegetable but a fruit! Belonging to the Cucurbitaceae family, it offers many health benefits. Cucumber benefits are low in calories, cholesterol, sodium, and fat. Cucumber has high water content and a refreshing taste that makes it a popular addition to a meal. The water and soluble fiber present in it also help promote gut health and hydration.

Read on to get a brief insight on cucumber nutrition facts, cucumber benefits and more.

Cucumber nutrition facts you should know 

Here is nutritional value of 100 grams of raw cucumber with peel [1].  

  • Vitamin K – 8.5 mcg 
  • Potassium – 76.4 mg
  • Vitamin C – 1.5 mg
  • Calories – 8
  • Sodium – 1 mg
  • Fat – 0.1 g (unsaturated)
  • Sugar – 0.9 g 
  • Fiber – 0.3 g 
  • Protein – 0.3 g

Additional Read: Nutritional Value of Cinnamon

Cucumber nutrition

Top 8 cucumber benefits

Promotes hydration 

Water is important because of the vital role it plays in ensuring proper body functions. Staying hydrated not only improves your physical abilities, but also your metabolism. Cucumber has a high amount of water, making it a great to keep yourself hydrated. It can also help replace the water and electrolytes that your body needs after a workout.

Aids in weight loss 

There are a few different reasons as to why cucumbers may help you lose weight. Not only are the number of calories in cumber low, but it also has a high water content. This dual benefit helps you lose weight [2].

Supports bone health 

Cucumber is a rich source of calcium. It can help you eliminate the risks associated with low bone density. It also contains vitamin D that is important for your bone health. Its vitamin K content helps improve calcium absorption, which enhances the repair of bone muscles. Make sure that your intake of these vitamins are as per dietary guidelines to avoid any side effects.

Cucumber benefits helps in prevent cancer 

Cucumber contains cucurbitacin. The magnitude of cucurbitacin’s wide ranging pharmacological bioactivities first gained attention in the 1960s. This bitter tasting nutrient may help inhibit the reproduction of cancer cells [3]. Other than this, you also find fiber in cucumber. Fiber may help protect you against colorectal cancer. Overall, consumption of cucumbers benefits helps stop the growth of cancer cells and restore damaged cells.

ways to add Cucumber in diet

Reduces chronic inflammation 

Inflammation is a natural response of your immune system. But chronic inflammation can lead to various health conditions. Cucumbers can help protect you from health conditions caused by inflammation. It contains a good number of anti-inflammatory properties such as phytonutrients that can help reduce inflammation. Apart from this, it also contains tannins and flavonoids. These can help fight oxidative stress that may cause inflammation. 

Improves gut health 

The carbohydrates present in cucumber are easy to digest making it good for your gut health. It also contains probiotics that help boost your gut bacteria. The soluble fiber, pectin, helps increase the frequency of your bowel movement. Pectin speeds up the intestinal muscle movement. It also feeds the healthy gut bacteria which help improve your gut health [4]. Other than this, the water content helps maintain regularity and prevent constipation.

Boosts heart health 

Fiber can help manage high cholesterol and prevent heart conditions. Cucumbers also have potassium and low sodium content. Both of these can help prevent high blood pressure [5]. Cucumber is also known for its antioxidant properties that reduce oxidative stress, which lowers the possibility of developing heart conditions.

Keeps kidney healthy 

Cucumber is one of the top vegetables that can keep your kidneys healthy. By helping them flush out unnecessary compounds from your blood, it lowers the uric acid levels in your body. Cucumbers also help dissolve small kidney stones.

3 common ways to have cucumber 

As a salad 

A cucumber salad is one of the most common ways to include this fruit in your diet. Just add it to chopped veggies along with a dash of salt, pepper and olive oil for a refreshing and healthful dish!

In a sandwich 

You can have a cucumber sandwich as a snack or as a whole meal. It is traditionally made by putting thin slices of cucumber between slices of bread along with a yogurt spread, cottage cheese and other veggies.

In a drink 

There are various drinks that you can make with cucumber such as a healthy smoothie, a lemonade, or even a cold soup. Add it to your bottle of water for a cool drink you can sip through the day in the summer!

Additional Read: Energy Drinks That Can Boost Your Health With Immunity

Conclusion

Now that you know the cucumber benefits, be sure to include it in your diet. To get the right advice on your dietary goals or to address any symptoms of high BP, heart or kidney health, contact a doctor. Book online consultation on Bajaj Finserv Health to get answers from top practitioners. They can help guide you on how to address and manage any areas of concern. This way, you can start taking effective measures for your health.

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