While most people think of cucumbers as vegetables, they are actually fruits. Cucumbers are very nutritious and have a high water content. As such, cucumbers can help relieve dehydration and contain many essential vitamins and minerals. They are also low in calories, fat, cholesterol, and sodium, providing many health benefits.
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1. Helps With Hydration
At around 96%, cucumber’s water content rivals that of lettuce.1 It’s an excellent way to stay hydrated. Getting enough water is critical for your health. It helps with the following:2
Regulates body temperature
Keeps joints lubricated
Prevents infections
Delivers nutrients to cells
Keeps organs functioning properly
Helps you sleep better
Improves your memory and mood
In addition to getting enough water to drink, cucumbers can be an excellent way to meet your daily water intake. How much water you need daily depends on how much you exert yourself, sweat, and urinate. About 20% of the water you need comes from your food. Healthy women need about 9 cups, and men need about 13 cups of fluid daily.
2. Strengthens Bones
Cucumber’s high vitamin K content makes it great for bone health. Studies have found that low vitamin K levels are associated with higher rates of bone fractures.
In one study, women aged 38–74 who consumed 109 micrograms of vitamin K1 had significantly lower hip fracture rates than those who consumed less.
3. Reduces Cancer Risk
Cucumbers contain polyphenols (plant compounds that act as antioxidants) called lignans. These plant compounds have many health benefits, including reduced risks of some forms of cancer.
Researchers found that lignan intake among post-menopausal people with breast cancer significantly reduced mortality from the disease. It also reduced the risk of all-cause mortality.
Another study found that higher lignan intake was associated with a reduced risk of estrogen receptor breast cancer in people premenopause (before menopause, when menstrual cycles stop for 12 months in a row) and postmenopause (the time after menopause).
While some studies also indicate lignan consumption is associated with a reduced risk of other types of cancer, such as esophageal cancer, gastric cancer (stomach), adenocarcinoma (glands lining organs), and colon cancer (the longest part of the large intestine), more human studies are needed to confirm these findings.
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4. Protects Cardiovascular Health
Cucumbers contain flavonoids (plant phytonutrients), which benefit heart health. Specifically, researchers have found that flavonoids reduce the risk of heart disease due to the following properties:7
Antiatherogenic (prevents plaque build-up in arteries)
Antithrombotic (prevents blood clots)
Antioxidant (prevents free-radical cell damage)
5. Regulates Blood Sugar Levels
Studies found that cucumbers are antihyperglycemic, meaning they lower glucose levels in the blood.8 People with diabetes have trouble with insulin control and blood sugar function. So, controlling blood sugar is essential. Cucumbers may be one addition to a diabetic diet that could help control blood sugar and reduce the risks associated with uncontrolled diabetes.
6. Reduces Inflammation
Cucumbers are well known for their anti-inflammatory effects when applied topically to the skin. Many people use cucumber slices to reduce eye puffiness and to soothe sunburn.
Research confirms that cucumber’s anti-inflammatory activity may be due to inhibiting certain enzymes or interacting with cell signaling.9
7. Supports Skin Health
Studies show that eating cucumbers reduces skin problems and infections.10 Cucumbers have a purifying effect on the skin. They calm irritation (including sunburn), cool the skin, and reduce swelling.
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