Though commonly thought to be a vegetable, cucumber is 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. Cucumbers are also low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

The vitamins, minerals, and antioxidants in cucumber provide significant health benefits. For example, cucumber skin is full of beta-carotene, which is part of the reason for its rich green color. The carotene family of pigments are important provitamins. Your body can convert beta-carotenes into Vitamin A, which is a critical vitamin for keeping your eyes and skin healthy.

Cucumbers are Nutrient-Rich:

Cucumbers are low in calories but high in many important vitamins and minerals.

One 10.62 ounce (301 gram) unpeeled, raw cucumber contains approximately:

• Calories: 45
• Total fat: 0.3 grams
• Carbs: 11 grams
• Protein: 2 grams
• Fiber: 1.5 grams
• Vitamin C: 8 grams
• Vitamin K: 49 micrograms
• Magnesium: 39 micrograms
• Potassium: 442 milligrams
• Manganese: 0.2 milligrams

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

Cucumbers also have a high-water content. They’re made up of about 96% water.

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

Cucumbers Contain 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.

Oxidative stress caused by free radicals has been associated with cancer and heart, lung, and autoimmune diseases.

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

Cucumbers Promote Hydration

Water is crucial to your body’s function, playing numerous important roles. It involves processes like temperature regulation and transporting waste products and nutrients.

Proper hydration can affect everything from physical performance to metabolism.

While you meet most of your fluid needs by drinking water or other liquids, you may get as much as 40% of your water intake from food.

Fruits and vegetables, in particular, can be a good water source in your diet. Cucumbers are about 96% water; they are especially effective at promoting hydration and can help you meet your daily fluid needs.

Cucumbers 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 16 calories, while an entire 11-ounce (300-gram) cucumber contains 45 calories.

This means you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.

Cucumbers can add freshness and flavor to salads, sandwiches, and side dishes and may be used as a replacement for higher-calorie alternatives.

Furthermore, the high-water content of cucumbers could aid in weight loss as well.

Cucumbers may help Lower Blood Sugar Levels

Cucumbers are low in carbohydrates so they can be a good option for people with elevated blood sugar levels. Early trials suggest that cucumber is one of the most effective plants for not only reducing blood sugar levels but also lowering the risk of hypoglycemia during a blood sugar drop. For people with diabetes, cucumber may be a helpful addition to their diet to moderate blood sugar levels more effectively.

Cucumbers may 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.

Moreover, cucumbers contain fiber, which helps regulate bowel movements.

In particular, pectin, the soluble fiber found in cucumbers, can help increase bowel movement frequency.

How to Prepare Cucumber

Cucumber is a versatile food. It’s easily found in grocery stores, farmers’ markets, and health food stores around the country all year long, though it may be less expensive during the summer when it’s in season.

Cucumbers are most frequently eaten raw. Their high water content can cause strange results when they are incorporated into cooked dishes. As a result, cucumbers are most commonly eaten cold.

Here are a few ways to incorporate this refreshing plant into your diet.

• Sprinkle sliced cucumbers with salt as a snack.
• Eat a small cucumber on its own.
• Add cucumber slices to water.
• Include cucumbers in salads.
• Make your own pickles.
• Add cucumbers to sandwiches.
• Throw cucumber slices into smoothies.

Cucumbers are a healthy, refreshing fruit. You can enjoy them throughout the day in meals, snacks, drinks, and desserts.

References: Healthline, WebMD