Cucumber (Cucumis sativus) Health Benefits

Cucumber Health Benefits

Weight Management

Cucumbers are recognized for their high water content and low-calorie count, making them a potentially beneficial food for weight management. A study published in Fitoterapia highlighted the various health benefits of cucumbers, including their potential for aiding in weight loss due to their high water content and low-calorie levels​​.

Another comprehensive resource, IntechOpen, also emphasized that cucumbers, containing 96% water and only 15.5 calories per 100 grams, can support weight loss efforts. Their high water and low-calorie content can help in reducing weight, possibly due to the feeling of fullness they provide, which may reduce overall calorie intake​​. (5)

Moreover, cucumbers have been found to contain a variety of nutrients and bioactive compounds. ResearchGate’s review of the nutritional and medicinal benefits of cucumbers revealed that in addition to their high water content, they contain small amounts of protein, lipids, carbohydrates, dietary fiber, and various vitamins and minerals. These components contribute to the overall health benefits of cucumbers, including weight management, by promoting hydration and possibly influencing satiety​​. (6)

These studies suggest that incorporating cucumbers into a balanced diet could be a helpful strategy for weight management, primarily due to their high water content, low calorie count, and nutritional profile.

Anti-aging

One study showed that cucumber has antiaging, antioxidant effects. Hemolysis (blood cell death) was significantly reduced in both groups and the DNA injury rate of blood cells also declined significantly after using cucumber. (1)

Blood protection

Polyphenols, flavonoids and ascorbic acid contents of cucumber peel appear to be associated with observed anti-diabetic and anti-oxidative potentials. In one 15 day study alterations in serum glucose, insulin, total cholesterol, triglyceride, high-density lipoprotein, low-density lipoprotein, very low-density lipoprotein, liver fat oxidation were studied. The peel extract nearly reversed most of the negative changes. (2)

Cholesterol

The consumption of Cucumber seed extract with a daily dose of 500 mg results in desirable effects on serum lipid profile in adult high cholesterol patients. Therefore, cucumber seed could be considered as a food supplement for the treatment of dyslipidemia. (3)

Diabetes

Another study concluded that Cucumber has protective effects in diabetes complications and can be considered a safe and suitable candidate for decreasing the oxidative stress that is typically observed in diabetes mellitus. (4)

Conclusion

Anti-aging, blood protection, cholesterol and blood sugar lowering all sounds pretty cool. Many of the antioxidant benefits are found in the cucumber skin, so it’s better to chop the cucumber into your salad with the skin on.

Try these recipes:

• Mung Bean Coleslaw
• Herb Rocket Salad
• Avocado Broccoli and Cucumber Salad
• Kale and Lime Smoothie