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Cucumber Health Benefits: Nutrition Facts & Advantages

Here are 8 less known health benefits of cucumber.

Cucumber is a low-calorie veggie that holds many nutritional advantages, including hydrating properties and important nutrients. Cucumber health benefits include numerous advantages. There are hundreds of varieties of cucumber, they come in dozens of colors, but the edible types are categorized as being for either slicing or pickling.

While most people think of cucumbers as vegetables, they are actually a fruit. It’s high in beneficial nutrients. It has antioxidants that may help treat and even prevent some serious health conditions. Cucumbers are low in calories and carry a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

Cucumber Nutrition Facts:

Cucumber Nutrition Facts

Cucumbers are low in calories but high in many essential vitamins and minerals. One of the cucumber nutrition facts includes it has high water content and is made up of about 96% water. Eating unpeeled cucumbers provides the maximum amount of nutrients. One (280-gram) unpeeled, raw cucumber includes the following nutrients.

  • Calories: 45
  • Carbs: 11 grams
  • Protein: 2 grams
  • Fiber: 2 grams
  • Total fat: 0 grams
  • Vitamin C: 14% of the RDI
  • Vitamin K: 62% of the RDI
  • Magnesium: 10% of the RDI
  • Potassium: 13% of the RDI
  • Manganese: 12% of the RDI


Cucumbers are packed with 96% of water, and it also contains important electrolytes. It can help to prevent dehydration during the hot summer months or during and after a workout.

Dehydration is important for many things including keeping a healthy intestine, preventing constipation, and evading kidney stones. Adding cucumber and mint to water can increase your water consumption and make it more engaging to drink.


Cucumbers contain two phytonutrient compounds, lignans, and cucurbitacins. These two compounds are beneficial for anti-cancer. Experts have found that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival. Cucumbers contain cucurbitacins A, B, C, D, and E.


Cucumber health benefits include certain skin benefits. This amazing food has a cooling and soothing effect which decreases swelling, irritation, and inflammation when used topically. Placing its slices on the eyes can reduce morning puffiness or relieve and treat sunburn when placed on the affected areas.

Health Benefits of Cucumber

Bone Health:

Sufficient consumption of vitamin K has been connected with healthy bones that are less likely to fracture. One (280-gram) cucumber provides 8.5 micrograms (mcg) of vitamin K. It also carries calcium. Vitamin K helps improve calcium absorption. Together, these nutrients contribute to good bone health.

As per the Office of Dietary Supplements (ODS) advises that women aged 18 years and over consume 90 mcg of vitamin K every day, and men 120 mcg.


Cucumbers contain numerous antioxidant properties, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes, and lignans that have anti-inflammatory properties. Vitamin C is well well-known for its immune system benefits, and beta-carotene has been shown to be beneficial for vision.

Heart Health:

Potassium is an essential part of heart health, one (280-gm) cucumber contains nearly 5% of the body’s daily potassium needs. The cucurbitacins present in cucumbers may also help prevent atherosclerosis.

A study conducted on 8,000 adults, published in the Journal of Internal Medicine, showed that those who consumed 4,000 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 35 % and 45 %, respectively, compared to those who took 1,500 mg per day.


Cucumbers contain Cucurbitaficifolia, which may help decrease spikes in blood sugar. Studies have proven that the cucurbitacins in cucumber stimulate insulin freeing and regulate the metabolism of a key hormone in the processing of blood sugar, hepatic glycogen.

They also have a low score on the glycemic index, which means they give important nutrients without adding carbohydrates that can increase blood glucose.

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Bonus – Aids in Weight Loss:

As per certain studies, cucumber health benefits also include weight loss. As per the studies, it could possibly help you lose weight in a few different ways. Because of its low in calories, it can also be used in different dishes as a replacement for higher calorie alternatives. This means that you can eat lots of cucumbers without packing on the extra calories that lead to weight gain.

James Williams
James Williams
James is a fitness and nutrition expert. With having 5 years of experience, he is the right person who can provide correct fitness tips and nutrition advice.

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