What are the major Health benefits of eating a cucumber?
Cucumber is a refreshing, low-calorie food ingredient that is rich in nutrients, antioxidants, and beneficial compounds. It helps in reducing blood sugar levels, preventing constipation, and maintaining a balanced weight.
Nutritional Importance of Cucumber
According to the American health and wellness website Healthline, cucumbers are low in calories but rich in essential vitamins and minerals. A fresh 301-gram cucumber, including the peel, contains 45 calories, 0.3 grams of fat, 11 grams of carbohydrates, 2 grams of protein, and 1.5 grams of fiber. It also contains 8 grams of vitamin C, 49 micrograms of vitamin K, 39 micrograms of magnesium, 442 milligrams of potassium, and 0.2 milligrams of manganese. Cucumbers are 96 percent water. To maximize their nutritional value, it is best to eat them with the peel. Removing the peel reduces the amount of fibre as well as some vitamins and minerals.
Rich in antioxidants
Antioxidants are molecules that prevent oxidation, a chemical process that creates highly reactive atoms called free radicals. Over time, these harmful radicals can accumulate and cause chronic diseases such as cancer, heart disease, lung disease, and autoimmune disorders. Fruits and vegetables, including cucumbers, are rich in beneficial antioxidants that help reduce the risk of these diseases. Cucumbers are particularly rich in flavonoids and tannins, which help neutralize free radicals.
Helps maintain body hydration
Water is essential for regulating body temperature, eliminating waste, and transporting nutrients. Maintaining adequate hydration improves metabolism and physical performance. While drinking water is important, fruits and vegetables like cucumbers can also help meet your daily water needs.
Helps in weight loss
Cucumbers can help with weight loss in many ways. They are very low in calories, about 16 calories in 104 grams or 45 calories in 300 grams of cucumber, so they can be eaten to your heart’s content without worrying about gaining weight.
The high water content in cucumbers and their refreshing taste make them perfect for adding to salads, sandwiches, and side dishes, or using as a high-calorie alternative.
Lowers blood sugar
Regular consumption of cucumbers helps in lowering blood sugar levels and preventing problems related to diabetes. The antioxidants present in it reduce oxidative stress, which is associated with the development of diabetes.
Improves digestion
Dehydration is a major cause of constipation as it affects the fluid balance in the body and makes it difficult to eliminate waste. The high water and fibre content in cucumbers promote hydration and help to keep bowel movements regular. The soluble fibre found in cucumbers is pectin, which also supports intestinal health by increasing the frequency of bowel movements and providing food for beneficial intestinal bacteria.
Beneficial for the skin
Eating cucumbers helps to hydrate the skin and thus reduce wrinkles. Placing cucumber slices on the eyes helps to reduce eye swelling. Cucumbers are generally safe to use on the skin, but it is better to test them on a small area first to avoid irritation.
Best for Bone Health
Women 19 years and older should consume 90 micrograms of vitamin K daily, while men need 120 micrograms of this vitamin. According to the US Department of Agriculture, 100 grams of fresh cucumber, including the peel, contains 24 micrograms of vitamin K. This vitamin helps in blood clotting and plays a role in bone strength.
Read also: Preventing diabetes: Small lifestyle habits for big health benefits
