6 Health Benefits of Cucumbers

Cucumbers, or Cucumis sativus, are available in different sizes, colors, and types. A cucumber is a fruit because of its seeds and flowers, but many consider it a vegetable. However you classify it, you might wonder what cucumbers are good for.

The possible health benefits of cucumbers range from helping you soothe your skin to lowering LDL cholesterol. There are very few risks of eating cucumbers, and they are versatile in meals and snacks. Read on to learn more.

1. Promote Bone Health

Cucumbers contain vitamin K, which is key for bone health. One cucumber with the peel still on supplies over 41% of the recommended daily target for vitamin K.

This nutrient is required for bone formation. Also, not having enough can be harmful to bone health. Low vitamin K levels are linked to osteoporosis and increased fracture risk.

2. May Boost Cardiovascular Health

Cucumbers contain dozens of antioxidants, including flavonoids. Flavonoids help protect against heart disease. That's because their antioxidant properties help decrease LDL cholesterol, which is bad cholesterol that increases a person's risk for stroke or heart disease.

3. Provide Hydration

One medium cucumber contains 287 grams of fluid—about 10 ounces of water. Adding sliced cucumbers to water is a way to add flavor, which can help boost your water intake even more.

4. Can Be Helpful for Weight Management

Cucumbers offer a trio of characteristics that promote weight loss. They’re low in calories but also contain filling fiber and fluids.

5. May Help Reduce Cancer Risk

Cucumbers contain a natural substance called lignans—like flax and sesame seeds, kale, broccoli, cabbage, strawberries, apricots, and other plant foods. Lignans can have protective properties against colorectal and post-menopausal breast cancers.

6. Can Soothe Skin

Cucumbers contain water, vitamin C, and vitamin A. The combo triggers a soothing effect on skin and reduces skin irritation and swelling. For these reasons, cucumbers have long been applied topically as a home remedy for acne and sunburn.

Nutrition of Cucumbers

One cucumber with the peel contains the following:

Risks of Cucumbers

A possible risk of eating cucumbers is oral allergy syndrome (OAS). OAS occurs when people have allergic reactions to foods based on whether they have certain seasonal allergies. Individuals with a ragweed allergy can have a reaction when eating cucumber.

You could be potentially exposed to Salmonella—a germ that can cause food poisoning—if cucumbers are treated with certain wax coatings. One study found that cucumbers treated with waxes could have Salmonella on their surfaces for up to seven days.

Tips for Consuming Cucumbers

To enjoy cucumbers, remember to store them based on if they are whole or cut. Whole cucumbers can last at the front of a refrigerator for up to 10 days. Sliced cucumbers should be wrapped and will last up to five days.

Before preparing them, clean and handle cucumbers correctly to help minimize food contamination problems. When you're ready to enjoy them, you can:

• Add them as an ingredient in your salads, sandwiches, and salsa.
• Eat them raw by themselves or with a dip.
• Grate them over noodle dishes.
• Put them in smoothies or juices.
• Try them pickled—keeping salt content in consideration.
• Use spiralized cucumbers in place of pasta noodles.

A Quick Review

Cucumbers are plant foods with potential benefits, such bone health promotion, reduced cancer risk, and added hydration. There are few risks for eating cucumbers. However, there are plenty of ways to enjoy them, including in sandwiches and noodle dishes or as a standalone snack.