Cucumbers are classified as a fruit. Yes, you heard it right! While often viewed as a vegetable, cucumbers are botanically categorised as fruits. The reason is simple. They develop from the flower of the cucumber plant and contain seeds. Botanically, a fruit is the mature ovary of a flowering plant that contains seeds and helps in their distribution. Therefore, cucumbers meet this botanical description quite well.
Now that we’ve uncovered this fun fact, let’s look at some nutritional information and the numerous cucumber benefits.
Nutritional Value of Cucumbers
Cucumbers are one of the world’s most hydrating foods and are packed with essential nutrients. They belong to the Cucurbitaceae family, which also includes melons, squashes, and pumpkins. Cucumber is often enjoyed raw, such as in salads or as pickles.
Beyond these uses, cucumbers provide various health benefits, such as lowering the glycaemic index, managing diabetes, and supplying antioxidants that support heart health and immunity.
Let’s take a closer look at the nutrition in 100 grams of raw cucumber (with peel):
Nutrient | Amount | % Daily Value (DV) |
Calories | 15 kcal | 1% |
Water | 95.2 g | — |
Protein | 0.65 g | 2% |
Fat | 0.11 g | 0% |
Carbohydrates | 3.6 g | 1% |
Fiber | 0.5 g | 2% |
Sugar | 1.7 g | — |
Vitamin C | 2.8 mg | 3% |
Vitamin K | 16 µg | 14% |
Vitamin A | 5 µg | 1% |
Potassium | 147 mg | 4% |
Magnesium | 13 mg | 3% |
Calcium | 16 mg | 2% |
Iron | 0.28 mg | 4% |
Sodium | 2 mg | 0% |
Folate | 7 µg | 2% |
Source: U.S. Department of Agriculture
Additionally, cucumbers have small quantities of B vitamins, vitamin E, manganese, phosphorus, copper, and zinc.
Given their nutrient richness, adding cucumbers to your diet offers several health benefits.
Top 6 Cucumber Benefits in Summer
Moving forward, let’s look at the top cucumber benefits, especially during summer:
Cucumber is Hydrating
The human body is composed of 60% to 70% water, making it crucial to consume water-rich foods. Cucumber fits this need perfectly with its high water content, making it one of the most hydrating foods. As a result, eating cucumber regularly can help maintain hydration, which is vital for healthy digestion, kidney function, and overall well-being.
Cucumber is Low in Calories
Moreover, with only about 15 calories per 100 grams, cucumber is perfect for weight loss. Its low fat, cholesterol, and sodium content means you can easily pair it with various dishes or even use it as a replacement for higher-calorie snacks.
Cucumber Supports Bone Health
Additionally, cucumbers provide a good amount of vitamin K, which is essential for maintaining strong bones and normal blood clotting. Remarkably, just one cup of sliced cucumber provides up to 19% of your daily vitamin K needs, further underscoring the health benefits of cucumber.
Cucumber is a Powerful Antioxidant
Too many free radicals in the body can lead to health problems like cancer, heart disease, lung conditions, and autoimmune diseases. Antioxidants play an important role in stopping these harmful free radicals and may help reduce the risk of such illnesses.
Cucumbers are a great source of antioxidants, especially beta carotene and flavonoids. These antioxidants help protect your cells from damage, making cucumbers a healthy and valuable addition to your diet.
Cucumber Controls Blood Sugar
Another notable benefit is that cucurbitacins and other compounds in cucumber are being researched for their potential to help control blood sugar. Their low glycaemic index also makes them an excellent choice for people with diabetes, highlighting another valuable nutritional aspect of cucumbers.
Cucumber Aids Digestive Health
Lastly, adequate hydration helps keep digestion running smoothly, and cucumber’s fibre further supports healthy bowel movements. Thus, including cucumber in your diet can help prevent constipation and support overall gut health.
Cucumber Benefits for Skin: Beauty from the Inside Out
The benefits of cucumber on the skin are also widely recognised. Not only does eating cucumber supply high water and vitamin C for deep skin hydration, but it may also promote a radiant appearance.
Applying cucumber topically can help soothe irritation, reduce swelling, and relieve sunburn. The antioxidants in cucumber further contribute to a youthful, healthy complexion.
Other Health Benefits of Cucumbers
The benefits of eating cucumber are beyond those already mentioned. The potassium and fibre in cucumber help lower and manage blood pressure, which supports heart health.
Additionally, cucumber contains plant compounds called lignans and cucurbitacins, which are being researched for their possible role in protecting against certain cancers.
Finally, because cucumbers are rich in vitamins and antioxidants, they help strengthen your immune system and keep you healthy.
In short, eating cucumbers can help control blood pressure, support heart health, may lower cancer risk, and boost immunity.
The Nutritional Value and Health Benefits of Cucumbers: A Final Word
To sum up, cucumbers have several advantages, as they are a hydrating, low-calorie fruit rich in vitamin K, antioxidants, and essential nutrients. The numerous benefits of cucumbers include supporting hydration, bone and digestive health, blood sugar control, and skin wellness.
Importantly, most of the health benefits of cucumbers are maximised when you enjoy them unpeeled and well-washed. By adding cucumber to your daily summer diet, you can enjoy a wide range of nutritional and health benefits, inside and out.
See Also: What Is Heatstroke: Symptoms, Treatment, And Recovery
