Did you know that cucumber is an amazing fruit with many benefits?

As they say, few foods are as cooling as cucumbers. The nutritional value of cucumbers is ideal for a healthy diet, as these low-calorie vegetables contain many hydrating properties and valuable nutrients. In 2019, cucumbers were even promoted as a superfood, according to Men's Health.

Cucumbers come in hundreds of varieties and dozens of colors (including white, yellow and orange, according to Nutrition Outlook), but edible types are classified as either slicing or pickling, according to a growing guide from Cornell University. Slicing cucumbers are meant for fresh consumption, while pickling cucumbers are meant for jars of brine—the former are also usually larger and thicker than pickling cucumbers.

View image of Cucumbers come in hundreds of varieties and dozens of colours (Credit: Getty/ Alberto Rojas Garcia)

Although most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants. Cucumbers are members of the Cucurbitaceae plant family, which also includes squash and melon.

Nutritional profile

Cucumbers are a good source of phytonutrients (plant chemicals with protective or disease-preventing properties) such as flavonoids, lignans, and triterpenes, which have antioxidant, anti-inflammatory, and anti-cancer benefits. "We should definitely look for nutrient-dense foods and take a proactive approach of what goes on the plate, not what goes in," says Angela Lemond, a registered dietitian in Plano, Texas. The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene. "Beta-carotene is an antioxidant that helps with immunity, skin, eyes, and cancer prevention," Lemond says. A study published in the Pakistan Journal of Nutrition found that cucumber seeds are a good source of minerals and contain calcium.

"Cucumbers are naturally low in calories, carbs, sodium, fat, and cholesterol," says Megan Ware, a registered dietitian nutritionist in Orlando, Florida. One cup of cucumbers with the skin on has just 16 calories (15 without the skin). You'll get about 4 percent of your daily potassium, 3 percent of your daily fiber, and 4 percent of your daily vitamin C. They also "provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese, and vitamin A," Ware says.

Here’s everything you need to know about cucumber nutrition, according to the U.S. Food and Drug Administration, which regulates food labels through the Nutrition Labeling and Education Act:

Nutrition Facts Cucumber, with skin, raw Serving Size: 1/2 cup, sliced ​​(52 g) Calories 8 Calories from Fat 0 *% Daily Value (%DV) Based on a 2,000 calorie diet.

(Photo credit: Jessie Szalay)

Benefits of Cucumber

1. Hydration

According to WebMD, cucumbers are 95 percent water. This makes cucumbers a great way to stay hydrated, especially in the summer.

“They say we can meet 20-30% of our fluid needs through diet alone, and foods like these can definitely help,” Lemond adds. “Not only are they high in water, but they also contain important nutrients that play a role in hydration, like magnesium and potassium.”

According to the Cleveland Clinic, the anti-inflammatory compounds in cucumbers help remove waste from the body and reduce skin irritation. Preliminary research also suggests that cucumbers may promote anti-wrinkle and anti-aging activity, according to an article in the journal Filoterapia.

2. Cancer Prevention

Cucumbers contain two phytonutrient compounds that have been linked to anti-cancer benefits: lignans and cucurbitacins. In recent years, pharmaceutical companies have paid particular attention to cucurbitacins in hopes of using them in new anti-cancer drugs. According to a 2010 research review published in the journal Scientific World, scientists have found that cucurbitacins can help block signaling pathways that are important for cancer cell proliferation and survival.

Cucurbitacins may also inhibit the growth of pancreatic cancer cells, according to a 2009 study published in the Journal of Cancer Research, which looked at the effects of cucurbitacin B (which cucumbers contain) on human pancreatic cancer cells and found that cucurbitacin supplementation inhibited the growth of seven pancreatic cancer cell lines by 50 percent and also increased apoptosis, or "suicide death," in pancreatic cancer cells.

However, in 2021, Health Feedback reviewed a claim by Ethan Evans in his medical thriller, Prescription for Eden (BookSurge Publishing, 2010) that: “Cucumbers kill lung cancer cells” and that “Cucurbitacin B inhibited the growth of human lung cancer cells by 90%, reduced their ability to invade surrounding tissue by 75%, and reduced their ability to migrate by 88%. ” Health Feedback noted that “some scientific studies have found that cucurbitacin B, a biochemical compound in cucumbers, promotes regulated cell death” and that “these studies were conducted in laboratory cell cultures and mice,” meaning that “there is no evidence that cucumbers or cucurbitacin B kill tumor cells in humans.” In short, while previous studies are certainly promising—the current evidence does not indicate that cucumbers can kill or reduce lung cancer cells.

3. Skin

You've probably seen photos of people relaxing at spas with cucumber slices over their eyes. It turns out there's science behind this pampering ritual. "Cucumbers have a cooling and soothing effect and can reduce swelling, irritation, and inflammation when applied topically," Ware explains. "Cucumber slices can be placed over the eyes to reduce morning puffiness or soothe and heal sunburn." She also notes that a high vegetable intake, in general, is associated with a healthier complexion.

View image of There's scientific evidence to support putting cucumbers on your eyes as part of your daily pampering routine (Credit: Getty/Jupiterimages)

4. Heart Health

"Eating a variety of fruits and vegetables can reduce the risk of many health conditions, such as heart disease, diabetes, stroke and obesity," Ware says. Cucumbers' potassium content may be particularly helpful in this regard. One cup of sliced ​​​​cowberries contains only about 4% of the potassium your body needs daily, but it contains far fewer calories than most high-potassium foods, such as bananas. According to the American Heart Association, potassium is an important component of heart health. A 2012 study of 12,000 adults, published in the Archives of Internal Medicine, showed that compared with those who consumed 1,793 mg of potassium per day, those who consumed 4,069 mg of potassium per day had a 37% lower risk of cardiovascular disease and a 49% lower risk of ischemic heart disease.

Several studies have linked cucumber consumption to lower high blood pressure. According to Today’s Nutritionist, many studies have linked it to lower blood pressure because it promotes vasodilation (widening of blood vessels). A 2017 study published in Indonesian Public Health found that elderly participants with high blood pressure experienced a significant drop in blood pressure after drinking cucumber juice for 12 days.

The vitamin K in cucumbers is also essential in the blood clotting process, according to the Harvard School of Public Health.

View image of Eating cucumbers, along with other fruits and vegetables, may reduce the risk of many heart diseases. (Credit: Getty/Sarinya Pinngam/EyeEm)

5. Digestion

A 2013 review notes that cucumbers may help relieve constipation because they provide both fiber and water. Tufts University notes that cucumbers are more digestible if they are turned into pickles in a home fermentation process. Cucumber pickles contain probiotics that promote healthy digestion and foster beneficial gut flora. Store-bought pickles usually don't have these bacteria because they've been boiled.

6. Weight loss

Cucumber is a low-calorie food, making it a popular ingredient in weight loss meals. In 2018, NDTV described it as an "amazing vegetable for weight loss," saying that the fact that it's "zero fat and low in calories" makes it "a great snack for people trying to lose weight." A 2011 study published in the journal Obesity found that greater water intake was associated with greater weight loss in middle-aged and older adults. Participants who drank 1 pint (500 ml) of water before a meal lost an average of 4 lbs. (2 kg) more than those who didn't. Eating foods with a high water content, such as cucumbers, is an effective way to increase your water intake.

A woman holds a glass of cucumber juice. (Image credit: Getty/d3sign)

But Lemond cautions against over-reliance on foods with a high water content, such as cucumbers. "We know that people who eat more fruits and vegetables generally have a healthier weight. However, I would not recommend eating only cucumbers. You will lose weight, but it will mostly be muscle," she says.

Risks of Eating Cucumbers

Pesticide consumption is a problem. "Every year, the Environmental Working Group puts out a list of fruits and vegetables with the highest levels of pesticide residues, which they call the 'Dirty Dozen,'" Weir explains. "Cucumbers are one of the fruits and vegetables that the Environmental Working Group puts on the 'Dirty Dozen,' meaning they have very high levels of pesticide residues." As of 2022, cucumbers are still on the list, this time ranking 17th.

Additionally, cucumbers may be waxed to protect them during shipping. According to World's Healthiest Foods, both organic and conventionally grown produce can be waxed, but organic produce should only use non-synthetic waxes and chemicals approved by organic regulations. For this reason and concerns about pesticides, World's Healthiest Foods encourages buying organic cucumbers. But Will stipulates, "This does not mean that you should avoid cucumbers altogether if you can't find or afford organic. The nutritional benefits of eating conventionally grown produce outweigh the risks of skipping the produce altogether."

While cucumbers are healthy, you don't want to eat too many, Lemond said. "My advice is to always vary your choices. Cucumbers are great hydrating foods, so keep them with other plant foods that have other benefits. Variety is always key."

Source: Chongqing Tianji Network Co., Ltd.

Source: Live Science "Cucumbers: Nutrition facts and health benefits"

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