Some Health Benefits of Eating Cucumber

Rachael Link writes:
"Though commonly thought to be a vegetable, cucumber is actually 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.
Also, cucumbers are low in calories and contain a good amount of water and soluble fibre, making them ideal for promoting hydration and aiding in weight loss. This article takes a closer look at some of the top health benefits of eating cucumber.

1. It’s High in Nutrients
Cucumbers are low in calories but high in many important vitamins and minerals.
One 11-ounce (300-gram) unpeeled, raw cucumber contains the following:
Calories: 45
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fibre: 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

Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.

Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water.

To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fibre, as well as certain vitamins and minerals.

Summary: Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.

2. It Contains Antioxidants
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.

Summary: Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.

3. It Promotes Hydration
Water is crucial to your body’s function, playing numerous important roles. It is involved in processes like temperature regulation and the transportation of waste products and nutrients. In fact, proper hydration can affect everything from physical performance to metabolism.
While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food. Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status.
Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs.

Summary: Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.

4. It May Aid in Weight Loss

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 just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories.
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavour to salads, and side dishes and may also be used as a replacement for higher calorie alternatives. Furthermore, the high water content of cucumbers could aid in weight loss as well.

Summary: Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.

5. It May Lower Blood Sugar

Summary: Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.

6. It Could Promote Regularity
Eating cucumbers may help support regular bowel movements. 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.

Summary: Cucumbers contain a good amount of fibre and water, both of which may help prevent constipation and increase regularity.

7. Easy to Add to Your Diet

Mild with a distinctly crisp and refreshing flavour, 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, salt or salad dressing to add a bit more flavour. With just a bit of creativity, cucumbers can be enjoyed in many ways.

Here are a few recipes to help incorporate cucumbers into your diet:

Baked Cucumber Chips - see here

Tomato and Cucumber Salad - see here

Strawberry, Lime, Cucumber and Mint Infused Water -see here

Summary: Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low-calorie snack or used to add flavour in a variety of dishes.

The Bottom Line
Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels."

Rachael's full article with all information / research links is here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan