The Health Benefits of Cucumbers Explained

Cucumis sativus, or cucumbers, are mostly water, making them a low-calorie veggie to add to your diet for overall health support. They also have some essential nutrients, such as vitamins and minerals. The new food trend in social media about cucumbers is mainly due to TikTokers such as @logagm, who has millions of followers and likes for his viral 'cucumber of the day' videos. Many foodies have come aboard the cucumber social media train, sharing their versions of cucumber salads and more.

Nutritional profile of cucumbers

Cucumbers contain some vitamin K, small amounts of other vitamins, such as vitamins A, C, and folate, and various minerals, including potassium and magnesium. They can also help support our fiber intake and are rich in phytonutrients, special plant chemicals like antioxidants.

Potential benefits of eating cucumbers

Cucumbers may offer various potential health benefits due to their nutritional content. However, while adding cucumbers as part of a healthy and balanced diet can be a great option, it is essential to note that one particular food item alone may not provide adequate intakes of important nutrients or noticeable health benefits, especially if you’re currently facing specific health challenges.

A balanced dietary pattern, healthy lifestyle practices, and regular check-ups with your doctor are crucial for overall well-being, especially when certain health issues are present.

Supports weight loss

Cucumbers may contribute to healthy weight management, alongside a balanced dietary pattern, due to these main characteristics: they’re low in calories while providing fiber. This means they may contribute to the feeling of fullness without high energy intake. A half cup of sliced cucumber, 52 grams, has only eight calories, so you can enjoy adding cucumbers to your balanced meals without high extra-calorie content.

Aids in digestion

While drinking fluids is the optimal method of maintaining hydration, cucumbers may also contribute to hydration. Cucumbers naturally support the digestive system and gut health. Poor hydration may alter the fluid balance in the body, making stool passage more difficult and potentially leading to constipation.

Moreover, cucumbers primarily contain insoluble fiber, which has bulk-forming properties, and some soluble fiber, like pectin, to support regular bowel movements and overall gut health.

Could help manage diabetes

Evidence from animal and test-tube studies shows that cucumbers and other healthy lifestyle practices may help lower blood sugar levels. They contribute to oxidative stress management in the body, which is prevalent in those suffering from diabetes. Moreover, they can contribute to daily fiber intake, which is essential for managing blood glucose levels and other health practices.

However, it's worth noting that current evidence comes from tests, animal studies, and potential theoretical approaches. For this reason, scientific research is still too limited to support cucumbers' role in diabetes management. It is important to remember to consult with your healthcare provider about the most suitable diabetes management for your individual case.

May enhance heart health

Cucumbers can be an addition to a healthy and balanced diet for cardiovascular health due to some of the antioxidants, like flavonoids, that can contribute to the prevention of oxidative stress, which is important for overall health. Antioxidants also have anti-inflammatory properties that may contribute to the prevention of heart disease. They also contain some potassium, a key mineral for managing blood pressure.

While there are potential mechanisms for cucumbers' role in heart health, the evidence is limited. Thus, more studies are needed to understand the potential positive health effects of this vegetable on heart health.

Supports bone health

Cucumbers contain vitamin K, which plays a role in bone health. This vitamin is involved in bone formation, and low levels are linked to osteoporosis and increased fracture risk. The amount of vitamin K we should consume depends on age and gender.

People assigned male at birth 19 years and older should have a daily intake of 120 mcg, while those assigned female at birth 19 years and older should consume 90 mcg. A single cucumber provides 49 mcg of vitamin K, representing about 41% of the daily value for people assigned male at birth and 54% for people assigned female at birth.

Best ways to prepare and eat cucumbers

Cucumbers are a versatile and low-calorie veggie with many potential health benefits. You can enjoy cucumbers in several ways to maximize their potential benefits.

1. A simple snack goes a long way. Dip cucumber sticks in hummus, plain Greek yogurt, low-fat cottage cheese, or even peanut butter.
2. Add a crunchy twist to your salad with sliced cucumbers or to make a salad dressing; they pair well with leafy greens, sliced red onions, nuts, and feta cheese.
3. As strange as it may sound, grilled sliced cucumbers can also be a great way to add them. With a bit of balsamic glaze or lemon juice for a tang punch, you have a one-of-a-kind side dish.
4. Cold soups are great for summertime, and cucumbers make a great one. A basic recipe is blending peeled cucumbers, plain Greek yogurt, and your choice of seasoning, and you have a great appetizer for a hot day.
5. Cucumbers can also be great for a nutrient boost in your smoothies, giving a refreshing touch and contributing to hydration.
6. Adding sliced cucumber slices and mint can help naturally flavor water for a refreshing drink.

Should you peel cucumbers?

Eating cucumbers with the peel on or off is mostly a personal preference. On the one hand, cucumber peel is edible and contains most of its nutritional benefits, like fiber, vitamin K, and potassium. No matter if you choose skin-on or skin-off, washing the cucumbers in warm running water before eating is crucial to remove any potential dirt, even if they look 'clean.'

Most cucumbers are 'waxed' to preserve moisture and keep them from wilting. The wax is said to be food-grade, but you may want to thoroughly with soap and water to remove the wax if it will be consumed with the skin on.

Ideal times to eat cucumbers

Cucumbers are usually easy to digest, so when to add them depends on your preference. For example, you can enjoy cucumbers at breakfast for a morning smoothie, add them to salads for freshness and additional nutrients and fiber, or perhaps as a midday low-calorie snack with your favorite dip.

Additional considerations

Cucumbers are generally safe for most people to eat. However, some individuals may experience mild digestive issues due to their fiber content. Their vitamin K content could interact with blood-thinning medications, so people using such medications should consult their doctor before adding vitamin K-rich vegetables to their diet.