7 Benefits, Nutrition, Who Should Avoid Them

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

Therefore, 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 them.

Benefits of Cucumber

What are the benefits of eating cucumbers? From hydration to reducing the 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 a great way to stay hydrated. Getting enough water is vital to your health. It helps to:

• It regulates body temperature
• Keeps joints lubricated
• Prevention of infections
• Delivers nutrients to cells
• Organs keep functioning properly
• It helps you sleep better
• Improves your memory and mood

In addition to getting enough water to drink, cucumbers can be a great way to meet your daily water intake. The amount of water you need daily depends on how much you 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 levels of vitamin K are associated with higher rates of bone fractures.

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

Cancer

That are cucumbers polyphenols (plant compounds that act as antioxidants) are known lignans. These plant compounds have many health benefits, including reduced risks of certain types of cancer.

Researchers found that lignan intake among postmenopausal women 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-positive breast cancer in premenopausal (before menopause, when menstrual cycles stop for 12 consecutive months) and postmenopausal (the time after menopause).

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

Cardiovascular Health

That are cucumbers flavonoids (plant phytonutrients), which benefits heart health. Specifically, researchers have found that flavonoids reduce the risk of heart disease due to the following properties:

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

Diabetes

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

Inflammation

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

Research confirms that their anti-inflammatory activity may be a result of inhibiting certain enzymes or interacting 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

Although cucumbers are mostly water, they are also rich in nutrients and low in calories. One cucumber contains 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

Types of Cucumber

There are many types 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 pick
• Persian

Who Should Avoid Cucumbers?

Although 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, be careful.

Blood Clotting Disorders

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

allergies

If you have hay fever (allergic rhinitis), you may be at risk of oral allergy syndrome when you eat cucumbers. Oral allergy syndrome occurs when you eat fresh fruit or vegetables with proteins such as pollen. This confuses your immune system and creates an allergic reaction called cross-reactivity.

Summary

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

If you have some health conditions, such as allergies, digestive problems, or blood clotting problems, you should be careful and eat small amounts to see how your body responds.