Why Cucumbers Are Nature’s Hidden Superfood: Discover the Cucumber Benefits Now

Cucumber or Cucumus sativus belongs to the Cucurbitaceae family. Even though there has been a never-ending debate regarding whether the cucumber is a fruit or a vegetable, botanically, it has been classified as a “fruit.” These are classified as fruits as they fall under the definition of a conventional “fruit,” i.e., they grow out from a cucumber flower and contain tiny seeds in the middle. It is a warm-season vining plant primarily propagated by seed. As these are vining plants, they need substantial support for their proper development. They possess tendrils to hold on to other stiffer plants or tree trunks. Cucumbers are a perfect summer fruit, with plenty of water content. hence, they feel refreshing amidst the scorching heat and humidity. In this blog we are describing cucumber benefits in the overall health beings.

Discover the Amazing Cucumber Benefits: A Nutritional Guide

With water constituting 95% of the fruit content, the other 5% comprises 0.3g of protein, 1.9g of carbohydrates, and 0.1g of fat. Also, it is an excellent source of Potassium (K), Magnesium (Mg), and Calcium (Ca). It provides one with fiber, especially if consumed along with the peel. Along with carbohydrates, fat, and fibers, the fruit is also known to contain a type of phytochemical called “lignans.”

Carbohydrates

Cucumbers are considered to be “low-carb“ and often act as a staple for people aiming for weight loss and diabetics. Even though cucumbers are low-carb, they are a high dietary fiber source, ensuring one is complete for a longer time, thus maintaining the concept of calorie deficit. Cucumbers are often sweet. Hence, it contains natural sugar, which does not spike up one’s glycaemic index (GI). Therefore, cucumber is often a choice of fruit for the diabetics.

Proteins

The fruit could be a better source of protein. One medium-sized cucumber with the skin on contains around 2 grams of protein, a relatively small amount compared to other protein-rich foods. Even though cucumbers do not contain much protein, the intake of cucumbers daily, along with a staple Indian diet, can ensure a “balanced diet.”

Vitamins 

Among vitamins, even though at a considerably low amount, cucumber contains:

ü Vitamin A:  It is a fat-soluble vitamin known to improve vision and delay vision-related disorders and defects.

ü Vitamin C: Known to act as an excellent antioxidant. It promotes healthy and glowing skin and maintains a proper immune response. Supports against frequent colds and coughs.

ü Vitamin K Might play a role in blood clotting.

Fats

The fruit hardly contains any fat content. It contains about 0.1 grams per half cup of slices. Its small amount is primarily “unsaturated fats,” considered the “good” fat, as it may help improve cholesterol levels. Unsaturated fats can maintain their “liquid” state even at room temperature. Such fats benefit an excellent diet, ensuring proper heart health, controlling inflammation, and stabilizing the body’s metabolism.

Health Benefits of Cucumber

1. Cucumbers help in proper bowel movement: The fruit is known to have a high fiber content, so it ensures regular bowel movement, even for those who could be mildly constipated or suffer from various bowel problems. Another cause of constipation is dehydration. We often get dehydrated, even without our understanding; in such a condition, balanced cucumber consumption would aid in providing the required hydration, easing any constipation problem.

2. Help in maintaining low blood-glucose levels: Studies have shown that cucumber, even though sweet, does not lead to a spike in blood glucose levels; hence, it is even safe for people with diabetes. A 2016 mice model study shows that cucumber, along with its peel, reduces blood glucose levels. That’s why cucumber is beneficial in diabetes diet.

3. Cucumber Benefits in Hydration: Hydration is essential to maintaining proper basal metabolism in one’s system. It maintains body temperature, nutrient assimilation, digestion, and even excretion.

4. Reduces risk of Cancer: A natural compound found in cucumbers is “cucurbitacin’s.” Studies have shown multiple variations of cucurbitacin’s that work together to inhibit cancer growth, especially seen to be effective against breast cancer. In addition, cucumbers contain the flavonoid “fisetin,” which has antioxidant and anti-cancer properties.

 5. Cucumber Benefits in PCOS

PCOS, or Polycystic ovarian syndrome, has had an exponential rise in the last decade. It is a condition where a female (after attaining puberty) might develop multiple fluid/blood-filled cysts, which could lead to various hormonal or fertility issues.

6. Cucumber Benefits in Thyroid

As cucumbers are a good source of vitamins and minerals and a high percentage of water, they help maintain a proper basal metabolism rate, hence keeping all thyroid issues in check.

7. Cucumber Benefits in Diabetes 

With a low glycemic index, cucumbers can be a great alternative to consuming sweets, candies, or gummies for diabetics or pre-diabetics. Commercially marketed sugar-free products still need to be a good option for people. Hence, a bowl of sliced cucumbers with pepper sprinkled on top could be a great “treat” option for such people.

8. Cucumber Benefits in Weight Loss Journey

With all that we have already discussed, it is evident that cucumber is an excellent option for those on a weight loss journey. The fruit is rich in fiber, vitamins, and minerals. 95% of it is water, therefore taking care of one’s hydration. It can be replaced with unhealthy noodles, packaged food, etc. A bowl of freshly cut cucumber with salt sprinkled on top could be the most significant alternative to unhealthy binging.

9. Cucumber Benefits in the SKIN

Cucumbers provide numerous benefits to the skin, which makes them a common ingredient in facial routines. Here are a few ways cucumbers benefit the skin:

1. Hydration – Cucumbers are made up of water, making them a great natural moisturizing agent for skin. Applying slices of cucumber or cucumber-based skincare products can aid in hydrating the skin and leave it feeling hydrated and revitalized.
2. Cooling and soothing –  Cucumbers possess natural cooling properties that can calm irritated or inflamed skin. They are frequently utilized to alleviate sunburns, rashes and any other irritations to the skin. The application of cucumber slices on affected areas or using cucumber-infused skin care products can bring relief and provide comfort.
3. Reducing puffiness as well as dark circles –  Cool temperatures and high amount of water contained in cucumbers help in reducing blood vessels and decrease swelling, which makes them efficient in diminishing bags of dark and puffy eyes that appear around the eyes. Applying cucumber slices chilled or juice of cucumber to the area under the eye will help ease the discomfort.
4. Tightens pores – Cucumbers have natural astringent qualities that can to tone and tighten the skin, decreasing the appearance of pores that are enlarged. Applying toners containing cucumber or cucumber juice directly onto the skin can reduce the size of pores as well as improve the texture of your skin.
5. Brightens the complexion – Cucumbers are high in vitamin C as well as caffeic acid and caffeic acid, both of which possess qualities that brighten the complexion. Regular use of cucumber-based skin care products, or homemade cucumber masks can improve the appearance of a brighter and more radiant skin by decreasing the appearance of dullness and uneven skin complexion.
6. Fights wrinkles – Cucumbers are rich in antioxidants like Vitamin C and beta-carotene. They can protect skin from damage caused by free radicals and diminish the appearance of fine lines and wrinkles. A cucumber-infused skincare product or adding cucumbers to your diet could help maintain healthy, youthful skin.

Savor the Cucumber Benefits: Easy and Tasty Recipes

Many people find cucumber very bland and tasteless, hence avoiding them from their diet. However, keeping the various health benefits in mind, one should never skip cucumbers from their meals. Therefore, the following are a few ways to make cucumber tastier than ever before.

In the form of salad: Cucumbers to be cut with their green peel intact. Then, one can add chili powder, chat masala, and a pinch of salt and black pepper. If one prefers sourness, squeezed lemon juice would make the salad taste tastier and at a different level.

In curry/sambhar: Cucumbers are often added as a “vegetable” to substitute with other vegetables in a curry or sambhar. It would add a unique sweet taste and no longer taste as bland as that in the raw form.

Supplementing drinks: Cucumber slices can also be added to beverages; they add a refreshing touch to the drink and cover the nutritional benefits.

FAQs Regarding Cucumber Benefits

Q:- Are there any risks associated with cucumber consumption?

A:- In general, No. However, it is to be noted that people with kidney or renal problems should consume it in regulation or try to avoid it altogether. The fruit can increase the water and potassium content in one’s body, which could be deleterious for an already failing or damaged excretory system.

Q:- Can cucumber cause digestive problems?

A:- No records show that consumption of cucumber can lead to digestive problems.

Q:- Can I eat cucumber on an empty stomach?

A:- One can have cucumbers on an empty stomach for the following reasons.

Provide hydration all day: Cucumbers contain 95% water, providing all-day hydration.

Improved digestion: Cucumbers contain high dietary fiber, which leads to better bowel movement and longer “fullness” of the stomach.

Weight loss:The low glycaemic index and the high fiber content are related to its popularized weight loss function.

Antioxidant properties: Such properties neutralize the free radicals generated in the body due to normal basal metabolism processes. It also prevents premature aging.

Q:- Can I eat cucumber for weight loss?

A:- Reports have shown that cucumber is a fruit with high fiber and negligible glycemic index, which means it would keep one complete for a more extended period without spiking up the blood glucose level in circulation. The high fiber content would also help in proper and regular bowel movements. The “fuller” feeling prevents one from binge eating or over-eating unnecessarily. All of these would account for overall weight loss. However, the best results can be seen when complemented with proper workout regimes.

Q:- Can I consume cucumber before or after a workout?

A:- Cucumbers could be a good food option as a pre- and post-workout meal. When supplemented with a moderately protein-rich diet, it can act as one of the best post-workout meals, as it would be re-building fatigued muscles and repairing tissues. Consuming a pre-workout meal will give one a refreshing and energized feeling.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.