Benefits of Eating Cucumbers


Cucumbers are nutritious fruits with a high water content. Eating them can help improve overall body health.

One way to process cucumbers is to boil them. To make boiled cucumber, you simply cook the cucumber in boiling water with a little salt until it reaches a soft texture. 

This fruit, from the same family as watermelon and pumpkin, is rich in various vitamins and minerals essential for body health. The water content can also help hydrate the face.

With its high water content, cucumbers are not just nutritious, they are also refreshingly hydrating. This fruit, packed with nutrients, can be a revitalizing addition to your diet. 

Nutrient Content in Cucumber

Cucumbers are low in calories but have many essential vitamins and minerals. One 300 gram unpeeled cucumber contains several ingredients, such as:

Calories: 45 kilocalories.

Total fat: 0 grams.

Carbohydrates: 11 grams.

Protein: 2 grams.

Fiber: 2 grams.

Vitamin C: 14% of the recommended daily intake (RDI) or the body's daily recommendation.

Vitamin K: 62% of RDI.

Magnesium: 10% of RDI.

Potassium: 13% of RDI.

Manganese: 12% of RDI.

In addition to the above, cucumbers also have a high water content, comprising approximately 96% of the total fruit's weight.

Cucumbers should not be peeled to maximize their nutritional content. Peeling them will reduce the amount of fibre, vitamins, and certain minerals.

So, what are the benefits of cucumber for the body? Let's find out the complete answer through the following review. 

1. Contains high levels of antioxidants

Boiled cucumbers contain antioxidants, molecules that inhibit or prevent oxidation, a chemical reaction that forms free radicals. 

Antioxidants work by helping protect body cells from damage caused by free radicals. These free radicals are linked to various diseases and premature ageing.

The research entitled Free Radicals, Antioxidants in Disease and Health, published in the International Journal of Biomedical Science, found that oxidative stress caused by free radicals has been linked to cancer, heart, lung, and autoimmune diseases.

Other studies say that cucumbers contain antioxidants, flavonoids, and tannins, two groups of compounds that are very effective in blocking dangerous free radicals.

2. Hydrates the body

Hydration is key to maintaining good health, and cucumbers can be a refreshing way to meet your body's fluid needs. With its 96% water content, cucumbers can be a hydrating addition to your diet.

A study entitled Contribution of water from food and fluids to total water intake: Analysis of French and UK population surveys published in Nutrients found that cucumbers contain 96% water, so they are very effective for hydrating and meeting the body's fluid needs.

Although most fluid needs can be met through water consumption, research finds that some people get 40% of their total water intake in their diet.

3. Helps lose weight

This benefit occurs because cucumbers are low in calories. Each cup (104 grams) only contains 16 calories, while an 11-ounce (300-gram) cucumber only contains 45 calories.

Cucumbers, with their low-calorie content and high water content, can be a great addition to your weight loss journey. You can enjoy boiled cucumbers without worrying about adding extra calories to your diet, making weight management a little easier.

So, you can consume this fruit in large quantities without worrying about gaining weight.

Add this fresh fruit to salads, sandwiches or as a side dish.

Apart from that, the high water content in cucumbers can also help you lose weight.

So, if you are trying to lose weight, it's a good idea first to find your ideal weight using a BMI (Body Mass Index) calculator, a tool that uses your height and weight to estimate your body fat and determine a healthy weight range for you.

This way, you can determine a more appropriate weight loss strategy.

4. Lower blood pressure

One of the factors causing high blood pressure is too much salt (sodium) intake and too little potassium. Excess salt causes the body to retain fluid, thereby increasing blood pressure. 

Boiled cucumbers are a source of potassium, which is effective in helping lower blood pressure. This intake works by balancing the effects of sodium in the body.

5. Prevent digestive problems

Dehydration is a major trigger for constipation, as it can change your water balance and make it difficult to pass stools. By consuming boiled cucumber, this food can help encourage bowel movements.

Cucumbers contain a lot of water and can increase hydration. This step can improve stool consistency, prevent constipation, and help maintain regular bowel movements.

6. Supports skin health

Again, the benefits of boiled cucumber come from its high water content. Keeping the body hydrated can help remove toxins and maintain healthy skin.

Besides, boiled cucumbers are rich in pantothenic acid, or vitamin B5, which can treat acne. One cup of cucumber slices contains 5% of the daily requirement for vitamin B5.

7. Prevent the development of cancer cells

A scientific study entitled Abstract 612: Fisetin, a dietary flavonoid and novel mTOR inhibitor for treatment and prevention of prostate cancer, published in the American Association for Cancer Research, found that cucumbers can help fight cancer. 

In addition to antioxidants, cucumbers have compounds called cucurbitacins and a group of nutrients called lignans. All of these nutrients play a role in protecting yourself from cancer cells.  Even so, further research is still needed to confirm these benefits.

8. Good for bone health

This green fruit is also rich in vitamin K, which is good for bones.

A cup (142 g) of unpeeled cucumber contains 10.2 micrograms (mcg) of vitamin K. 

Vitamin K helps calcium absorption, which is useful for maintaining bone health. It also helps blood clot.

9. Lower blood sugar

Another benefit of cucumbers is that they control blood sugar, which is suitable for people with diabetes.

This fruit contains substances that can help lower blood sugar or stop blood glucose from rising too high. 

One theory is that the cucurbitacins in cucumbers help regulate insulin release and liver metabolism of glycogen, essential hormones in blood sugar processing.

A study published in PubMed in 2010 also found that cucumber skin, thanks to its antioxidant content, could treat diabetes symptoms in mice. 

10. Helps maintain heart health

Thanks to its fibre content, cucumbers are also suitable for heart health. 

According to the American Heart Association (AHA), fibre can help manage cholesterol and prevent related cardiovascular problems.

The potassium content in this fruit can also help prevent high blood pressure. Meanwhile, cucurbitacins are known to help prevent atherosclerosis.

Those who often have stomach acid problems can also consume this fruit.

11. Improves cognitive function

Did you know that cucumber also contains beta-carotene? This content has the benefit of helping improve cognitive function.

Beta carotene is also an antioxidant compound that improves memory. However, it is important to remember that these benefits are long-term.

Even so, regularly consuming vegetables, fruit and supplements containing beta-carotene effectively reduces the risk of dementia.

Benefits of Cucumber for Beauty

Not only for body health, there are many benefits of cucumber for beauty:

1. Hydrates the skin

Hydration is key to keeping skin healthy and smooth. Conversely, a lack of sufficient water can cause scaly skin.

Lack of fluids can also cause the appearance of fine lines and wrinkles.

Because cucumber contains much water, consuming and applying the fruit to your face can hydrate your skin.

2. Reduce skin inflammation

This long fruit also has anti-inflammatory properties that can effectively reduce skin inflammation.

Cucumbers can also provide a calming, cooling effect and relieve skin irritation.

To get the benefits of cucumber, use this fruit toner or gel to remove swollen skin in the morning and give it a fresh feeling.

3. Overcoming sunburn

You can also use cucumber to soothe sunburned skin.

If you spend hours under the hot sun, this juicy fruit can relieve the burning sensation on your skin. 

4. Prevent acne

Acne often appears because the skin produces excess oil, clogging pores. Well, cucumbers can control oil production on your skin.

This fruit works like an astringent that tightens skin pores and reduces the size of your pores.

When oil production is under control and pores are tightened, there is less chance of acne appearing.

You can make a mask from this fruit to enjoy the benefits of cucumber. Although cucumber juice benefits your health, it's essential to maintain a balanced diet by consuming healthy foods like fish, meat, eggs, and various vegetables and fruits. If you have further questions about the benefits of cucumber juice or need suggestions for a healthy diet, don't hesitate to consult your doctor.

One possible research gap could be the need for more extensive clinical trials or longitudinal studies to investigate further the specific impact of cucumber consumption on weight management and overall health. This could involve examining the effects of cucumber consumption on metabolic processes, satiety, and long-term weight maintenance in different populations. Additionally, further research could explore the optimal methods of preparation and consumption to maximize the nutritional benefits of cucumbers.

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