Cucumbers: 7 Benefits, Nutrition, and Who Should Avoid Them (2024)

While most people think of a cucumber as a vegetable, it actually is a fruit. It is very nutritious and has high water content.

As such, it can help relieve dehydration and contains many essential vitamins and minerals. Low in calories, fat, cholesterol, and sodium, cucumbers provide many health benefits.

This article discusses cucumbers' health benefits and nutritional information and who should avoid eating them.

Cucumber Benefits

What are the benefits of eating cucumbers? From hydration to reducing risks of certain diseases and skin health, there are many reasons to enjoy cucumbers.

Hydration

At around 96%, cucumber's water content rivals that of lettuce. It's an excellent way to stay hydrated. Getting enough water is critical for your health. It helps with the following:

• Regulates body temperature
• Keeps joints lubricated
• Prevents infections
• Delivers nutrients to cells
• Keeps organs functioning properly
• Helps you sleep better
• Improves your memory and mood

In addition to getting enough water to drink, cucumbers can be an excellent way to meet your daily water intake. How much water you need daily depends on how much you exert yourself, sweat, and urinate. About 20% of the water you need comes from your food. Healthy women need about 9 cups, and men need about 13 cups of fluid daily.

Bone Health

Cucumber's high vitamin K content makes it great for bone health. Studies have found that low vitamin K levels are associated with higher rates of bone fractures.

In one study, women age 38–74 with 109 micrograms of vitamin K1 intake had significantly lower hip fracture rates than those with lower intakes.

Cancer

Cucumbers contain polyphenols (plant compounds that act as antioxidants) called lignans. These plant compounds have many health benefits, including reduced risks of some forms of cancer.

Researchers found that lignan intake among post-menopausal people with breast cancer significantly reduced mortality from the disease. It also reduced the risk of all-cause mortality.

Another study found that higher lignan intake was associated with a reduced risk of estrogen receptor breast cancer in people premenopause (before menopause, when menstrual cycles stop for 12 months in a row) and postmenopause (the time after menopause).

While some studies also indicate lignan consumption is associated with a reduced risk of other types of cancer, such as esophageal cancer, gastric cancer (stomach) adenocarcinoma (glands lining organs) and colon cancer (longest part of the large intestine), more human studies are needed to confirm these findings.

Cardiovascular Health

Cucumbers contain flavonoids (plant phytonutrients), which benefit heart health. Specifically, researchers have found that flavonoids reduce the risk of heart disease due to the following properties:

• Antiatherogenic (prevents plaque buildup in arteries)
• Antithrombotic (prevents blood clots)
• Antioxidant (prevents free-radical cell damage)

Diabetes

Studies found that cucumbers have antihyperglycemic, meaning they lower glucose levels in the blood. People with diabetes have trouble with insulin control and blood sugar function. So, controlling blood sugar is essential. Cucumbers may be one addition to a diabetic diet that could help control blood sugar and reduce the risks associated with uncontrolled diabetes.

Inflammation

Cucumbers are well known for their anti-inflammatory effects when applied topically on the skin. Many people use cucumber slices to reduce eye puffiness and to soothe sunburn.

Research confirms their anti-inflammatory activity may be due to inhibiting certain enzymes or interaction with cell signaling.

Skin Care

Studies have found that eating cucumbers reduces skin problems and infections. Cucumbers have a purifying effect on the skin. They calm irritation (including sunburn), cool the skin, and reduce swelling.

Cucumber Nutrition

Even though cucumbers are mostly water, they also have lots of nutrients and are low in calories. One cucumber has the following nutrients in grams (g), milligrams (mg), and micrograms (mcg):

• Calories: 45
• Protein: 2 g
• Carbohydrates: 11 g
• Fiber: 1.5 g
• Sugars: 5 g
• Calcium: 48 mg
• Magnesium: 39 mg
• Phosphorus: 72 mg
• Potassium: 442 mg
• Vitamin C: 8 mg
• Folate: 21 mcg
• Choline: 18 mg
• Vitamin A: 15 mcg
• Beta carotene: 135 mcg
• Vitamin K: 49 mcg

Cucumber Types

There are many varieties of cucumbers. Some are better for eating fresh, while others are intended for pickling. They include:

• Armenian
• Burpless
• English
• Garden
• Gherkins
• Japanese
• Kirby
• Muncher
• National pickling
• Persian

Who Should Avoid Cucumbers?

While cucumbers have many benefits, some people may want to use caution or avoid them altogether.

Digestive Problems

If you have digestive problems, you may want to eat small quantities to see how they affect you. In some people, they can cause gassiness and indigestion. If you have irritable bowel syndrome (IBS) or another gastrointestinal disease, use caution.

Blood-Clotting Disorders

If you have a blood-clotting disorder or take a blood thinner, like Jantoven (warfarin), you should be careful not to overeat cucumber. That's because foods high in vitamin K can interfere with blood thinners. Consuming the same amount of vitamin K daily is important.

Allergies

If you have hay fever (allergic rhinitis), you may be susceptible to oral allergy syndrome when you eat cucumbers. Oral allergy syndrome occurs when you eat fresh fruits or vegetables with proteins similar to pollen. This confuses your immune system and causes an allergic reaction known as cross-reactivity.

Summary

Cucumbers are a healthy addition to most people's diets. Cucumbers have many benefits, including helping you stay hydrated, calming and cooling the skin, and even reducing some health risks and diseases, such as cancer, inflammation, and more.

If you have some health conditions, like allergies, digestive problems, or blood clotting issues, you should use caution and eat small amounts to see how your body responds.