7 Cucumber Benefits For Your Health You May Not Know In 2024

There are not many foods out there that are as hydrating as a cucumber. Fresh cucumbers have a high water content,^[1] are low in calories, and offer numerous health benefits. 

The benefits of cucumber lemon water are health-promoting, but there are many other ways to eat or use cucumbers to gain health benefits. To learn more about cucumber benefits, keep on reading.

Amazing Cucumber Benefits For Your Health

Anti-Cancer Potential

A fascinating aspect of cucumber composition is its many plant compounds with anti-cancer potential. 

Cucumbers contain cucurbitacins, which have been shown through numerous human cell studies to have antitumor effects^[2] alone or combined with anticancer chemicals. 

Cucumbers also have phytochemical and therapeutic potential. A 2019 cell study investigated the impact of cucumber leaf extract on cancer activity and found there was anti-cancer activity.^[3] 

Lastly, the flavonoid fisetin is another phytochemical found in cucumbers. A 2021 review concluded fisetin has anticancer activity^[4] by suppressing cancer cell stages, preventing the progression of cell cycle growth, and inducing the death of cancer cells. 

While these findings are promising, more research is required with human trials to draw a solid conclusion.

Cucumbers are still great to include in your diet. The 2020 American Cancer Society guidelines for diet and physical activity for cancer prevention recommend that consumers eat a variety of fruits and vegetables,^[5] including dark green vegetables, to reduce their cancer risk. 

Anti-Diabetes

In 2014, an animal study showed fruit pulp extract from cucumbers lowered blood sugar levels among diabetic^[6] rats. 

More recently, a 2022 review of the test tube and animal studies investigated the anti-diabetic^[7] impact among various cucumbers. The study determined cucumbers did have a hypoglycemic effect.

The review also found cucumbers to have antioxidant, anti-inflammatory, anti-obesity, and protective effects on cells and organs and that they promoted the control of blood cholesterol. 

However, more research with large human trials is required before recommendations can be made regarding cucumbers and blood sugar control.

Weight Loss

Research has shown consuming low energy-dense foods, such as those high in water and fiber content, was associated with weight loss^[8] among obese individuals. 

Since cucumber has high water content and is a source of fiber, it could help promote weight loss among individuals with obesity. 

While weight loss supplements are available, ultimately, weight loss can be achieved^[9] through increased fruit and vegetable consumption while achieving an overall daily calorie deficit.

Hydration

Water is essential for health, and maintaining hydration^[10] is important for overall health and digestion. Although drinking water and other fluids will maintain hydration, eating foods with high water content, such as cucumbers, will also help.

A 2013 study showed children with regular intake of fruits and vegetables, including cucumbers, had improved hydration^[11] status. 

Another study completed in 2016 showed that while total water intake mostly came from fluids, between 27% to 36% came from food moisture.^[12] 

While drinking water is the best way to stay hydrated, it’s important to consider how foods can also help with your hydration status. If you don’t enjoy the taste of water, you can always add in some cucumbers and lemons for additional flavoring.

The benefits of cucumber water, or the benefits of cucumbers and lemon water, will still include hydration and will have more flavor than plain water. Another option is cucumber juice, as the benefits of cucumber juice also include hydration. 

As a popular constipation remedy on the internet, are there benefits of cucumber juice on an empty stomach? While there is no evidence drinking cucumber water while hungry will make you have a bowel movement, maintaining a good hydration status will promote healthy digestion overall. 

Skin Health

There are also benefits of cucumbers on the face and in skin care. 

A 2015 review article reported cucumber flesh, and seeds can be used as ingredients in cosmetics to treat wrinkles, treat sunburns, maintain skin elasticity, and prevent aging. 

A 2016 review stated the benefits of cucumber for the skin go beyond topical application. Consuming cucumber can augment cellular water and is a source of antioxidants, which may address skin discoloration and aging while protecting against skin damage. 

There are also benefits of cucumber on eyes, as a 2022 study determined applying an under-eye cream with cucumber extracts was effective in reducing dark eye circles.

These findings highlight the benefits of cucumber to women and men concerned about skin appearance.

Bone Health

A 2018 study determined that 10 milligrams twice daily of cucumber extract effectively reduced osteoarthritis knee pain^[13] and could potentially be used to treat knee pain and stiffness. 

While more research is needed to determine if cucumber can be used in pain management therapy among individuals with osteoarthritis, there is no doubt that eating cucumber is good for bone health.

Cucumbers are a great source of vitamin K. While this vitamin K^[14] is known for its blood-clotting benefits, it’s also an essential vitamin for bone health and regulates calcium absorption. Individuals with low vitamin K levels are at a higher risk of bone fracture. Ensuring you consume adequate amounts of vitamin K is essential for your health. 

Heart Health

Vitamin K is also important for heart health. Research has shown vitamin K deficiency is associated with poor heart health^[15] outcomes.

Increasing vitamin K intake, however, can reduce arterial stiffness, slow the progression of vascular calcification, lower the incidence of diabetes and heart disease, and decrease the risk of death associated with heart disease.

How To Add Cucumber To Your Diet

One of the best things about cucumbers is their versatility. There are many ways to eat cucumbers; listed below are some ideas. 

• Eat cucumber slices as a refreshing snack on a hot day.
• Chop unpeeled cucumbers into cubes and add to a Greek salad.
• Place a peeled and sliced cucumber into a sandwich.
• Top sliced cucumber with cream cheese and add seasoning to make cucumber bites.
• Chop raw cucumber into sticks and eat with your favorite vegetable dip. 
• Use raw cucumbers to make homemade dill pickles.

Remember, eating a variety of food is how you stay healthy. While you can take supplements derived from vegetables to consume essential nutrients, eating various fruits and vegetables will help you get the nutrient content you need. 

Side Effects And Precautions

Cucumbers have been shown to cause oral allergy syndrome. Oral allergy syndrome occurs when individuals who are allergic to pollen have an allergic reaction from eating foods, often uncooked fruits or vegetables. This is because the pollen allergen and food allergen are similar. 

People who are allergic to ragweed pollen may have an allergic reaction to eating cucumber.  

The Bottom Line

Eating cucumbers is a great way to get many essential nutrients. There are many benefits associated with eating cucumbers, and it would be a great addition to a healthy diet. 

Remember, variety is key! Eating cucumbers and various other vegetables and fruits is a great way to achieve a healthy body weight and stay well and free of disease.

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