Cucumber Health Benefits And Nutritional Values


Cucumber health benefits and nutritional values includes reducing the risk of cardiovascular disease, weight management, detoxifying the body, enhancing the skin health, supporting eye health, alkalizing the blood and treating cancer.

Other cucumber health benefits and nutritional values includes combating bad breath, supporting digestion, controlling blood sugar level, maintaining adequate blood pressure, supporting bones, repairing hair, supporting nails and supporting dental health.

What Is Cucumber?

Cucumber is a fruit from the Cucurbitaceae family. Scientifically known as Cucumis sativus, it belongs to the same family as zucchini, watermelon, pumpkin, and other types of summer squash. The plant where cucumber grows is a creeping vine that develops these cylindrical, edible fruits throughout the year.

Cucumber is considered as the perfect food when it comes to keeping fit and healthy. As it contains many essential nutrients such as Vitamin A, Vitamin B, Vitamin C, VitaminK, Manganese, Copper and Potassium, incorporating cucumbers in your daily diet can lead to excellent health benefits.

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Cucumbers health benefits and nutritional values make up of the unique antioxidants in moderate ratios such as ß-carotene and α -carotene, vitamin-C, vitamin-A, zeaxanthin, and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and Reactive Oxygen Species (ROS) that play a role in aging and various disease processes. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 214 µmol TE/100 g.

See the table below for an in depth analysis of the nutritional values of Cucumber (Cucumis sativus).Raw, Nutritive value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 15 Kcal <1%
Carbohydrates 3.63 g 3%
Protein 0.65 g 1%
Total Fat 0.11 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 0.5 g 1%
Folates 7 µg 2%
Niacin 0.098 mg <1%
Pantothenic acid 0.259 mg 5%
Pyridoxine 0.040 mg 3%
Riboflavin 0.033 mg 3%
Thiamin 0.027 mg 2%
Vitamin A 105 IU 3.5%
Vitamin C 2.8 mg 4.5%
Vitamin E 0.03 mg 0%
Vitamin K 16.4 µg 13.6%
Sodium 2 mg 0%
Potassium 147 mg 3%
Calcium 16 mg 1.6%
Iron 0.28 mg 3.5%
Magnesium 13 mg 3%
Manganese 0.079 mg 3.5%
Phosphorus 24 mg 3%
Zinc 0.20 mg 2%
Carotene-ß 45 µg
Crypto-xanthin-ß 26 µg
Lutein-zeaxanthin 23 µg
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Here are the lists of the important cocumber health benefits.

Cardiovascular Disease:

The ingredients in the cucumber play an important role in maintaining a healthy heart – with trace elements of potassium and magnesium; you can improve your body’s neurological function along with keeping your blood pressure under control.

Cucumbers also contain lignin, which is referred to as an anti-inflammatory element that helps boost your immunity and reduces the occurrence of all the risks associated with cardiovascular disease.

Fights Cancer:

The cucurbitacin and triterpenoids in cucumber are in the spotlight for all the right reasons. Specifically, recent studies are pointing to their anti-cancer potential. These chemicals hinder cellular pathways that cancer cells use to grow and survive, thus preventing the spread of cancer.

The fisetin in cucumber is also a natural chemopreventive agent. It has the potential to stop the spread of several kinds of cancer, including melano

Skin Care:

Cucumber is rich in silica, which is an essential component that aids in developing strong and healthy connective tissues in the muscles, ligaments, tendons, cartilage, and bones. The extract of cucumbers is often used topically for treating various types of skin ailments like sunburn and swelling under the eyes. Ascorbic and caffeic acid are the two vital compounds in cucumbers that prevent water loss from the body.

Fights Anemia:

The folic acid and iron content in cucumber may be surprising to you. A 100 gm portion of cucumber contains 0.28 mg of iron and 7 µg of folate. Therefore, eating cucumbers is a good way to get in these nutrients – especially if you’re tired of scarfing down green leafy vegetables. The same goes if you can’t eat too much meat due to high cholesterol or a vegetarian diet.

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Cucumbers help the liver to remove impurities, waste, and also helps completely eliminate accumulated toxins from your blood stream and gut. It also helps the body to pass out more urine in order to remove toxins. Drinking cucumber beverages speed up the detoxification process.

Battles Insomnia:

Cucumber seed oil can come in handy if you have insomnia. The oil is useful in treating frontal headaches along with the associated pain and stress, this can help you get a good night rest.

Alkalizes Your Blood:

Keeping your body’s pH level optimal can help eliminate free radical cells, which are acidic and cause symptoms associated with cancer. Drinking cucumber water on a daily basis can keep increase your body’s alkalinity.

Fights UTIs:

You can fight urinary tract infections, dysuria (painful urination), and urinary stones with cucumber. Their seeds are especially noteworthy. Since it’s full of water, this vegetable doubles as the perfect diuretic. It can help your system flush out bacteria and toxins through urine. So, if you’re prone to urinary tract infections, consider chowing down on cucumbers or making a fresh juice. It might be just what you need to replenish lost minerals, stay hydrated, and, most importantly, keep that urinary tract infection-free.

Combats Bad Breath:

Placing cucumber slices in your mouth can help you to get rid of bad breath by eliminating bad-oduor causing bacteria along with eliminating the formation of microbes, which can also lead to oral health complications and gum disease.

Anti Diabetic:

Studies have found it effective against diabetes, and medical scientists recommend eating cucumber peels, which helps maintain an adequate blood sugar level. Plus, eating its peels can also reduce oxidative stress.

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A hormone in cucumber helps the pancreas to utilize insulin that converts the carbohydrates into energy.

Other Benefits:

Cucumbers help normalize body temperature during summer. Cucumber juice is a diuretic, so it is able to prevent kidney stones too. It can also counter the effects of uric acid, which prevents inflammation from conditions like arthritis, asthma, and gout.

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