It's high in beneficial nutrients, as well as certain
plant compounds and antioxidants that may help
treat and even prevent some conditions.
Also, cucumbers are low in calories and contain a
good amount of water and soluble fiber, making
them ideal for promoting hydration and aiding in
weight loss.

This article takes a closer look at some of the top
health benefits of eating cucumber.

1. It's High in Nutrients

Cucumbers are low in calories but high in many
important vitamins and minerals.
One 11-ounce (300-gram) unpeeled, raw cucumber
contains the following
Calories: 45
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fiber: 2 grams
Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI
Although, the typical serving size is about one-third
of a cucumber, so eating a standard portion would
provide about one-third of the nutrients above.

Additionally, cucumbers have a high water content.
In fact, cucumbers are 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

Cucumbers are low in calories but high in
water and several important vitamins and
minerals. Eating cucumbers with the peel
provides the maximum amount of

2. It Contains 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.
In fact, oxidative stress caused by free radicals has
been associated with cancer and heart, lung and
autoimmune disease

Fruits and vegetables, including cucumbers, are
especially rich in beneficial antioxidants that may
reduce the risk of these conditions.
One study measured the antioxidant power of
cucumber by supplementing 30 older adults with
cucumber powder.

At the end of the 30-day study, cucumber powder
caused a significant increase in several markers of
antioxidant activity and improved antioxidant status

However, it's important to note that the cucumber
powder used in this study likely contained a greater
dose of antioxidants than you would consume in a
typical serving of cucumber.

Another test-tube study investigated the antioxidant
properties of cucumbers and found that they contain
flavonoids and tannins, which are two groups of
compounds that are especially effective at blocking
harmful free radicals

Cucumbers contain antioxidants, including
flavonoids and tannins, which prevent the
accumulation of harmful free radicals and
may reduce the risk of chronic disease.

3. It Promotes Hydration

Water is crucial to your body's function, playing
numerous important roles.
It is involved in processes like temperature
regulation and the transportation of waste products
and nutrients
In fact, proper hydration can affect everything from
physical performance to metabolism.
While you meet the majority of your fluid needs by
drinking water or other liquids, some people may
get as much as 40% of their total water intake from
Fruits and vegetables, in particular, can be a good
source of water in your diet.

In one study, hydration status was assessed and
diet records were collected for 442 children. They
found that increased fruit and vegetable intake was
associated with improvements in hydration status

Because cucumbers are composed of about 96%
water, they are especially effective at promoting
hydration and can help you meet your daily fluid

Cucumbers are composed of about 96%
water, which may increase hydration and
help you meet your daily fluid needs.

4. It 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 just 16
calories, while an entire 11-ounce (300-gram)
cucumber contains only 45 calories
This means that 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 also be used
as a replacement for higher calorie alternatives.
Furthermore, the high water content of cucumbers
could aid in weight loss as well.

One analysis looked at 13 studies including 3,628
people and found that eating foods with high water
and low calorie contents was associated with a
significant decrease in body weight

Cucumbers are low in calories, high in
water and can be used as a low-calorie
topping for many dishes. All of these may
aid in weight loss.

5. It May Lower Blood Sugar

Several animal and test-tube studies have found that
cucumbers may help reduce blood sugar levels and
prevent some complications of diabetes.

One animal study examined the effects of various
plants on blood sugar. Cucumbers were shown to
effectively reduce and control blood sugar levels

Another animal study induced diabetes in mice and
then supplemented them with cucumber peel
extract. Cucumber peel reversed most of the
diabetes-associated changes and caused a
decrease in blood sugar

In addition, one test-tube study found that
cucumbers may be effective at reducing oxidative
stress and preventing diabetes-related

However, the current evidence is limited to test-tube
and animal studies. Further research is needed to
determine how cucumbers may affect blood sugar
in humans.


Test-tube and animal studies show that
cucumber may help lower blood sugar and
prevent diabetes-related complications,
although additional research is needed.

6. It Could Promote Regularity

Eating cucumbers may help support regular bowel

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 type of soluble fiber found
in cucumbers, can help increase bowel movement

One study had 80 participants supplement with
pectin. It found that pectin sped up the movement
of the intestinal muscles, all while feeding the
beneficial bacteria in the gut that improve digestive

Cucumbers contain a good amount of fiber
and water, both of which may help prevent
constipation and increase regularity.

7. Easy to Add to Your Diet

Mild with a distinctly crisp and refreshing flavor,
cucumbers are commonly enjoyed fresh or pickled
in everything from salads to sandwiches.

Cucumbers are also often eaten raw as a low-
calorie snack or can be paired with hummus, olive
oil, salt or salad dressing to add a bit more flavor.
With just a bit of creativity, cucumbers can be
enjoyed in many ways.

Here are a few recipes to help incorporate
cucumbers into your diet:
Baked Cucumber Chips
Quick Pickled Cucumbers
Thai Cucumber Salad
Strawberry, Lime, Cucumber and Mint-Infused
Cucumber and Mint Sorbet
Cucumber Goat Cheese Grilled Cheese

Cucumbers can be eaten fresh or pickled.
They can be enjoyed as a low-calorie
snack or used to add flavor in a variety of

The Bottom Line

Cucumbers are a refreshing, nutritious and
incredibly versatile addition to any diet.

They are low in calories but contain many important
vitamins and minerals, as well as a high water

Eating cucumbers may lead to many potential
health benefits, including weight loss, balanced
hydration, digestive regularity and lower blood sugar