10 Health Benefits of Eating Cucumber

Cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss. Cucumber fruits consist of 95% water. Cucumber is actually some fruit. There are three main varieties of cucumber are slicing, pickling and burpless. To maximize their nutrients content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.

This article takes a closer look at some of the top health benefits of eating cucumber.

• Promotes Hydration

Proper hydration can affect everything from physical performance to metabolism. Fruits and vegetables, in particular, can be a good source of water in your diet. Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs. Cucumbers consist mostly of water, and they also contain important electrolytes. They can help prevent dehydration in hot weather or after a workout.

• Cancer prevention

As a member of the Cucurbitaceae family of plants, cucumbers contain high levels of bitter-tasting nutrients known as cucurbitacin. According to a article in international journal of health cucurbitacins may help prevent cancer by stopping cancer cells from reproducing. A cup of chopped cucumber with its skin also provides around 1 g of fiber. Fiber may help protect against colorectal cancer.

• Bone health

Vitamin K helps with blood clotting, and it may support bone health. Vitamin K helps improve calcium absorption. Together, these nutrients can contribute to good bone health. Vitamin D is also important for bone health.

• Contains Antioxidants

Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions. 

• May Aid in Weight Loss

Cucumbers could potentially help you lose weight. Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.

• High in Nutrients

Cucumbers are low in calories but high in many important vitamins and minerals. One unpeeled raw cucumber contains 45 calories, 2 g protein, 11 g carbs and 2 g fiber. It also contains vitamin c, vitamin k, potassium, magnesium and manganese high water content of cucumbers could aid in weight loss as well. Studies found that eating foods with high water and low-calorie contents was associated with a significant decrease in body weight.

• Easy to Add to Your Diet

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 flavor.

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

• Baked cucumber chips
• Cucumber goat cheese grilled cheese
• Cucumber salad (Thai special) 
• Cucumber and mint sorbet
• Quick picked cucumber

• It May Lower Blood Sugar

Studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes. Scholars examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar. In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications. However, the current evidence is limited. Further research is needed to determine how cucumbers may affect blood sugar in humans.

• Control Diabetes

Cucumbers may play a role in controlling and preventing diabetes. It contains substances that may help lower blood sugar or stop blood glucose from rising too high.

• Promote Regularity

Eating cucumbers may help support regular bowel movements. Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity. Cucumbers contain fiber, which helps regulate bowel movements. In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.

• Anti- Inflammation

Cucumbers may have anti-inflammatory benefits. Inflammation is a function of the immune system. Experts believe inflammation may help trigger the development of various health conditions, such as cancer, diabetes and autoimmune conditions. 

• Skin care
  

Some research has suggested that cucumber’s nutrients may provide benefits for skin health. Applying sliced cucumber directly to the skin can help cool and soothe the skin and reduce swelling and irritation. It can alleviate sunburn. Placed on the eyes, they can help decrease morning puffiness.

•  Brain health and memory

Recently, scientists have taken interest in the flavonoid fisetin. Cucumbers are a good source of fisetin, which studies have associated with protecting nerve cells, improving memory and decreasing the risk of Alzheimer's in mice, according to a 2013 review in the journal of Antioxidants & Redox Signaling. The same review found promising results for the relationship between fisetin and cancer prevention. 

• Keep your digestion going strong.

Basically, all the calories in cucumbers (and yes, there's not that many) come from fiber. According to Perez, fiber helps improve gut health and bowel movement regularity, is beneficial in managing certain conditions like diabetes and high cholesterol and will even fill you up to prevent you from overeating. Heck. Yes.

• Heart health
  

"Eating a variety of fruits and vegetables of all kinds is associated with a reduced risk for many health conditions, such as heart disease, diabetes, stroke and obesity," said Ware. Cucumbers' potassium content may be especially helpful in this regard. One cup of sliced cokes contains only about 4 percent of the body's daily potassium needs, but it comes with significantly fewer calories than most high-potassium foods like bananas. Potassium is an essential part of heart health, according to the American Heart Association. A study of 12,000 adults, published in Archives of Internal Medicine, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day. 

 Risks of Eating Cucumber

Cucumber is safe for most people to eat, but there are some points to consider.

• Digestive problems

Some people find some types of cucumber hard to digest. One source suggests that the conventional, large cucumber available in most grocery shelves is easy for most people to digest.

• Allergy

Some people have reported an allergic reaction to cucumber. Anyone with a known allergy should avoid all contact with cucumber.

Symptoms of a reaction include:

• swelling
• difficulty breathing
• Hives
• Blood clotting

Cucumber is relatively high in vitamin K. Eating too much cucumber could affect how a person’s blood clots. People who use warfarin (Coumadin) or similar blood-thinning drugs should not increase their intake of cucumber dramatically or suddenly without consulting a doctor.

• Toxicity

Some cucurbitacin are toxic for people to consume. Eating bottle gourd, for example, has caused illness in some people.