BLOGS,  Nutrition

Top 5 Benefits of Cucumber

Cucumber is a popular long, lean, and green garden vegetable. Technically, it is a fruit from the same family as watermelons and pumpkins but most people consider it as a vegetable. But, did you know that there are top 5 benefits of cucumber that you can get at the comfort of your kitchen?

Cucumber is high in beneficial nutrients as  well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.

Also, cucumber is low in calories and contains a good amount of water and soluble fiber, making it ideal for promoting hydration and aiding in weight loss.

benefits of cucumber

What are the top 5 health benefits of cucumber?

High nutritional benefits.

A serving of a cucumber, half a cup, has about 8 calories. It has small amounts of vitamin K and vitamin A and is about 95% water. They also have several phytonutrients (plant chemicals) called lignans.

One medium unpeeled raw cucumber contains the following:

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

Although, the typical serving size is about 1/3 of a cucumber, so eating a standard portion would provide about 1/3 of the nutrients above.

In addition, cucumbers have a high amount of water content. In fact, cucumbers are made up of about 96% water.

To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.

Contains antioxidants.

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.

Antioxidants such as beta carotene in cucumbers can help fight free radicals in your body, unpaired electrons that damage cells and can lead to disease.

The accumulation of these harmful free radicals can lead to several types of chronic illness. In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease.

Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.

Promotes hydration.

Water is crucial to our body’s function, playing numerous important roles. It is involved in processes like temperature regulation and the transportation of waste products and nutrients. In fact, proper hydration can affect everything from physical performance to metabolism.

Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs.

Aid in Weight Loss.

Cucumbers are low in calories and can be used as a low-calorie topping for many dishes and high in water.  All of these may aid in weight loss.

It Could Promote Regularity.

Eating cucumbers may help support regular bowel movements. Dehydration is a major risk factor for constipation, it can alter your water balance and make the passage of stool difficult.

Since cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity.

Moreover, cucumbers contain fiber which helps regulate bowel movements. In particular, the soluble fiber called pectin that is found in cucumbers can help increase bowel movement frequency.


Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet.

They are low in calories but contain many important vitamins and minerals, as well as a high water content.

Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration and digestive regularity.

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