Cucumber – Benefits, Nutrition, Recipes and more

Summary: Enjoy the hot summer days by keeping your body well-hydrated with the help of fresh cucumbers. As an added benefit, lose weight and prevent chronic ailments at the same time.

Doctors often advise you to remain hydrated. They ask you to drink adequate amounts of water that will keep your body healthy and rejuvenated. However, simply glugging enormous quantities of water by itself is boring and can leave you cold and feeling heavy. You do not have to depend only on water or liquids to keep your body hydrated and nourished perfectly.

You can always replenish the lost quantity by biting into a cucumber. Nutritionists reveal that cucumber contains 95% water, making it an excellent source to stay hydrated. 

Nutritional Facts of Cucumber

Cucumbers are chock-a-block with phytonutrients, another term for plant-based nutrients that can keep away a host of ailments. A cucumber contains flavonoids, triterpenes, and lignans that are antioxidants with anti-inflammatory properties and the capacity to fight off cancer.

One medium unpeeled, raw cucumber has the following:

• Calories: 30
• Total fat: 0 grams
• Carbs: 6 grams
• Protein: 3 grams
• Fibre: 2 grams
• Vitamin C: 10% of the recommended daily value (DV)
• Vitamin K: 57% of the DV
• Magnesium: 9% of the DV
• Potassium: 12% of the DV
• Manganese: 9% of the DV

Professional nutritionists and dieticians recommend including the skin of the cucumber along with its seeds on your plate as they contain multiple nutrients and are good for your body. Eating peeled or a whole cucumber with seeds intact will help you obtain lots of fibre and beta-carotene, an antioxidant that will boost your immunity. Besides, you get to have blemish-free skin and excellent eyesight; courtesy of the humble cucumber.

You may want to check the nutritional value of cucumber to get the best out of it.

The U.S. Food and Drug Administration recommends eating half a cup of unpeeled, sliced cucumber. A quantity of 52 grams of cucumber will only add 8 calories with no fat going inside your body. A single serving does not include any cholesterol or sugar either.

You may consume a milligram of sodium if you eat it in the form of a raw salad without any kind of dressing. You get 1% calcium and iron, and Vitamin A, while the amount of Vitamin C obtained is double that quantity, i.e. 2%.

What Are the Benefits of Eating Cucumbers?

1. Cucumber Fights Dehydration

Water is considered to be a life-giving fluid that is essential for your body. Having less than the required amount of water in the body results in dehydration, causing you to be susceptible to several diseases. Cucumbers are 95% water. Including cucumber in your daily diet replenishes the lost water in your body, keeping you perfectly hydrated. Owing to the minerals and vitamins present in cucumber, it is known to hydrate the same as twice the amount of water. 

Do remember to eat a few slices of cucumber after a strenuous round of workout or exhausting physical activity, especially during the height of summer.

2. Fiber-Rich

Cucumber is considered a good source of nutritious fibre that helps your body function properly. The combination of fibre and water in cucumbers prevents constipation and can increase the regularity of bowel movements. Dieticians advise diabetics to consume it regularly, as it causes the pancreas to secrete the right amount of insulin, thus helping in regulating the sugar produced. 

Keep the peels on or you might lose most of the cucumber’s fibre content. 

3. Cucumber Boosts Bone Health

Cucumbers are also a source of calcium that eliminates the risks of low bone density and fractures. Cucumber also helps to improve the absorption of calcium, enhancing the repair of bone muscles. Cucumber contains silica in its skin which works together with calcium and Vitamin D to boost collagen production and prevent bone deterioration which is a leading cause of conditions like osteoporosis. 

Do not fail to add cucumber to your diet, as you will enjoy having strong bones and cartilages despite advancing in years.

4. Cucumber Prevents Growth of Cancer Cells

Cucumber is known for its anti-cancer properties. It can reduce the spread of cancerous cells throughout the body and decrease the risk of cancer developing in your body.

Oncologists or cancer specialists ask their patients to consume cucumbers to restore the damaged cells in their body that also aids blood circulation.

5. Cucumber Reduces Chronic Inflammation

The water content and Vitamin C present in cucumber can arrest the spread of damaged cells in your body, thus saving you from multiple chronic inflammatory conditions, including heart ailments.

The antioxidants in cucumber will fight inflammation by boosting the immune effects of your body.

6. Beautifies Hair

Eating cucumber hydrates your scalp preventing hair loss due to dryness. It further makes the hair lustrous and healthy. The hair will be supple and not break easily either.

Cucumber is rich in several minerals and vitamins like silica, magnesium, potassium etc. Applying cucumber juice to the scalp reduces and repairs thinning of hair. It strengthens the hair and encourages hair growth. 

7. Cucumber Prevents Constipation

An insufficient amount of water and dietary fibres in your body may cause constipation, causing you great discomfort. A cucumber every single day will replenish the water and fibres in your body so that the passage of stool becomes smooth and painless.

8. Natural Treatment for Kidney Stones

The water content of cucumber can flush out all toxins from your body. This can go a long way in preventing kidney stones while the existing stones and debris present in the bladder get removed from the body by urination.

Cucumber also plays a major role in regulating uric acid levels in your body and thus prevents the crystallisation that leads to stone formation. 

9. Relief from Migraine

Migraine can be excruciating, and you will get no relief unless you sleep it off. No worries! Including cucumber in your diet can have a miraculous effect.

The magnesium in cucumber, helping you keep your blood pressure in control, provides a boost to your immunological system. 

10. Healthifies Skin

Forget expensive skin treatments by application of pricey lotions and oils. Consume cucumbers instead to ensure healthy and glowing skin that remains blemish-free, with wrinkles and lines becoming a thing of the past. Cucumber can also be applied topically for skin lightening and revitalising. 

11. Relieves Pain

Cucumber contains flavonoids, tannins and other antioxidants—this helps to bring down the pain by controlling the number of free radicals released in the body.

You do not have to suffer excessive pain because of chronic ailments either. Eat cucumbers every day to reduce the pain if you cannot eliminate it completely.

12. Fights Bad Breath

You have to brush your teeth twice a day and maintain proper oral hygiene. Unfortunately, you may still be plagued with a bad breath that makes people shun you.

No! You do not have to opt for costly treatments to get rid of stinking breath. Have as much cucumber as you want to wash the accumulated bacteria off your gums and teeth.

3 Easy Indian Recipes with Cucumbers

Do not force yourself to munch on cucumbers if you are reluctant to do so every day. Try these three delicious recipes to obtain their health benefits.

#1 Kachumber Salad

This is a simple dish of chopped vegetables that is refreshing to eat when served along with meals. It is an excellent summer snack as well. This dish serves 4 and contains only 35 calories per serving. 

Ingredients:

• 1 medium onion chopped
• 2 medium tomatoes chopped 
• 2-3 small cucumbers chopped 
• 1/4 cup finely chopped mint leaves
• ¼ cup of finely chopped coriander leaves
• 1 teaspoon fresh lemon juice 
• rock salt or regular salt to taste

Optional-

• ½ teaspoon roasted cumin powder
• A green chilli / ¼ teaspoon powdered red chilli
• Few slices of lemon for garnish

Directions:

Add all chopped vegetables into a bowl and toss it until it gets mixed thoroughly. Add lemon juice and salt. Serve the salad immediately.

#2 Cucumber Raita

This is a wholesome dish that can beat the heat—often used as a dip in India; it is served alongside rich and decadent dishes. This dish can be served to 4 people, with each serving providing 117 calories. 

Ingredients:

• 1/2 cup of grated cucumber
• 1 tsp cumin powder 
• 1 cup plain curd 
• ½ tsp red chilli powder
• 2 tablespoons freshly chopped coriander or mint leaves
• Salt to taste

Directions:

Add all the ingredients to a bowl and whisk until it all mixes properly. Serve it alongside rich and flavourful dishes.

#3 Cucumber Cooler

This is a refreshing drink that cools the body and keeps you hydrated. The recipe below serves 6 persons with each serving, providing 43 calories.

Ingredients:

• 2 cups of cubed cucumber
• 3 cups water 
• 1 cup mint leaves
• 1 tablespoon lime juice
• 1/4 teaspoon salt
• 1/4 teaspoon of crushed black pepper
• 1 tsp chat masala, 1 tsp cumin powder

Directions:

Blend all ingredients, pour into tall glasses and add ice cubes.

Consume cucumber by adding it to your daily diet to ensure hydration. Lose weight naturally and be the proud owner of beautiful hair and blemish-free skin.

Cucumber – Frequently Asked Questions (FAQs)

Q. Can I lose weight by eating cucumbers?

Cucumber comprises 95% water and is extremely low in calories. It contains vitamins, nutrient fibre and a host of antioxidants, making it beneficial for your health. You can fight off cravings by including cucumbers in your diet regularly.

Q. What is the best way to eat cucumber?

Eating a raw cucumber can help you remain full and benefit your body too. However, you may relieve the boredom by eating it as a salad and other fresh vegetables. Pair it with seasonal fruit to enjoy a wholesome snack. To stay hydrated, you may also drink copious amounts of cucumber water in summer.

Q. Can I eat cucumber with its skin?

Many individuals take care to peel the skin entirely from cucumbers. Unfortunately, a majority of nutrients are present in the skin of this unique vegetable. Wash it carefully to remove the accumulated dirt and slice it without peeling off the skin. Enjoy eating the peel, the softcore, plus the seeds to get all the nutrients together.

Q. What happens if I eat cucumber every day?

A: Eating cucumbers daily has a number of health benefits like better bone health, improved digestion and bowel movement, better hair and promotes fresh breath etc. 

Q. What are the benefits of eating cucumbers? 

A: Eating cucumber has a number of health benefits like better bone health, improved digestion and bowel movement, strangers and healthier hair, fresh breath etc. Cucumber keeps one hydrated and helps prevent and fight kidney stones and cancer cells as well. It is a known remedy for migraine, inflammation and many other types of pains and ailments including that of the heart.

Q. How many cucumbers can I eat a day? 

A: One to two cucumbers a day is enough to reap maximum benefits. Too many cucumbers can cause gastronomical issues as well. 

Q. Does cucumber burn belly fat?

A: Yes. Cucumbers are extremely low-calorie and zero-fat food made of 95% water while being packed with several minerals and nutrients like magnesium, potassium, silica, vitamins K, and vitamin C among others that boost metabolism. Cucumbers detox the body and flush out toxins that make you healthier and keep you feeling fuller for loneger. It reduces bloating and tightens the stomach muscles. 

Q. Can I eat cucumber on an empty stomach?

A: Yes you can eat cucumber on an empty stomach. It will help detoxify your body and give a healthy start to your day by hydrating your entire system. 

Q. Are cucumbers good for your skin?

A: Eating cucumber hydrates the skin making it look bright and rejuvenated. Applying a cucumber pack to the face reduces pores and tightens pores reducing acne and breakouts. It can reduce puffiness and swelling of the face. The cooling and anti-inflammatory properties of cucumber ease pain, redness and swelling. 

Q. Is cucumber good for kidneys?

A: The water content of cucumber can flush out all toxins from your body. This can go a long way in preventing kidney stones while the existing stones and debris present in the bladder get removed from the body by urination. Cucumber also plays a major role in regulating uric acid levels in your body preventing crystallisation that leads to stone formation. 

Q. Is cucumber skin poisonous?

A: Not at all. Many individuals take care to peel the skin entirely from cucumbers. Unfortunately, a majority of nutrients are present in the skin of this unique vegetable. Wash it carefully to remove the accumulated dirt and slice it without peeling off the skin. Enjoy eating the peel, the softcore, plus the seeds to get all the nutrients together.

Q. Can cucumbers be eaten at night?

A: Yes, cucumber can be consumed at night. 

Q. Is it OK to eat cucumber seeds?

A: Yes it’s perfectly fine to consume cucumber seeds. These seeds, like the skin, are extremely rich in minerals. Removing the seeds of cucumbers strips them of their nutritional properties. The best way to have cucumber is with its peels and seeds intact. 

Q. Does eating cucumber help hair growth?

A: Eating cucumber hydrates your scalp preventing hair loss due to dryness. It further makes the hair lustrous and healthy. The hair will be supple and not break easily either.

Cucumber is rich in minerals and vitamins like silica, magnesium, potassium etc. Applying cucumber juice to the scalp reduces and repairs thinning of hair. It strengthens the hair and encourages hair growth. 

Q. Does the 7-day cucumber diet work?

The 7-day cucumber diet, low in calories, might bring about some weight loss, however only to put it back on, as it’s not sustainable! 

Healthy eating behaviors, like portion control, a balanced plate and reading nutrition labels empowers one to make healthy food choices , to bring about sustained weight loss on a long term basis.  

So, please refrain from fad/ trendy diets and start focusing on developing healthy habits one step at a time!