5 health benefits of cucumber
Just how healthy are cucumbers? Our nutritionist explains how they can help with hydration, fibre intake and more
What is a cucumber?
Cucumber is classed as a fruit, because they contain seeds and are grown from the flowers of a cucumber plant. Cucumbers belong to the gourd family, which also includes melons, pumpkins and squash.
The most common is the English cucumber, which is typically long and thin, with a dark green outer skin and very pale green (almost white), watery flesh. You can find different-sized cucumbers, including Persian and pickling cucumbers (also known as gherkins, once they've been pickled). There's also a variety called lemon cucumber – it's round and about the size of a tennis ball, with yellow skin – and white cucumbers, which are an heirloom variety.
Health benefits of cucumbers may include:
- Rich in antioxidants
- High in water, which promotes hydration
- Contains compounds with anti-cancer properties
- Helps reduce blood sugar levels
- May help lower cholesterol levels
Discover our full range of health benefit guides or check out some of our best cucumber recipes. Try pairing chiu chow smacked cucumber with a steak, or quick pickled cucumbers with a fish dish for added crunch.
Nutritional profile of cucumber
50g cucumber (¼ medium) contains:
- 15kcal/318KJ
- 0.7g protein
- 0.1g fat
- 3.6g carbohydrate
- 1.1g fibre
- 92.5g water
- 16.4mcg vitamin K
- 147mg potassium
- 16mg calcium
What are the health benefits of cucumbers?
1. Rich in antioxidants
Research has found that cucumbers contain several antioxidants that reduce oxidative stress, including tannins, polyphenols and flavonoids. These antioxidants work to protect cells from free radical damage.
More like this
2. High in water, which promotes hydration
Hydration is vital to good health. Cucumbers are 96 per cent water – one of the highest amounts of any food – so including them as part of your diet can help promote good hydration levels.
3. Contains compounds with anti-cancer properties
Cucumbers contain several compounds that have been found to have anti-cancer properties. These compounds are called cucurbitacins, and may help prevent cancer cells from reproducing.
4. Helps reduce blood sugar levels
Animal studies have found that cucumbers may help reduce blood sugar levels in those with diabetes, which means there's potential they have the same affect on humans. More research is needed in this area.
5. May help to lower cholesterol levels
A study found that cucumber seeds may help support healthy cholesterol levels, while cucumber juice contains plant sterols that help reduce LDL cholesterol.
Is cucumber safe for everyone?
It's possible to be allergic to cucumbers, which may fall under latex-fruit syndrome, oral allergy syndrome or anaphylaxis. If there's any sign of an allergic reaction, such as difficulty breathing or swelling of the face, tongue or lips, call 999 immediately, as this can be life-threatening.
Overall, is cucumber good for you?
Cucumbers are a great addition to your diet. They offer many health benefits and help support your hydration levels at the same time. They are versatile and can be added to smoothies or juices, included in a snack, added to salads and sandwiches or even pickled.
More like this:
What is fibre?
10 ways to lower cholesterol
What to eat to help beat common health problems
Top 5 health benefits of frozen fruit and vegetables
Why is belly fat so bad for you?
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Comments, questions and tips
