5 Crunchy, Cool Cucumber Benefits Beyond Hydration

5 Crunchy, Cool Cucumber Benefits Beyond Hydration

Equal parts crunchy and cool, cucumber is one of the most delicious vegetables you can eat. But aside from its crunch and flavor, the summer favorite is also great for your body. It offers antioxidants, vitamins and even some fiber, resulting in an impressive list of health benefits.

Charmed? Read on to learn more about the benefits of eating cucumbers as well as recipe ideas for enjoying the meal.

What are cucumbers?

First, a fact that will make you question everything: cucumbers are not a vegetable. They're actually fruits — berries, actually — according to Colorado State University. In botany, a berry is a single fruit with a fleshy pulp and seeds, according to an article in the journal Antioxidants. Because the cucumber fits this definition, it is categorized as a fruit. However, since it's often eaten like a vegetable (think: in salads or sandwiches), we'll refer to it as a "vegetable" from now on in this article.

Native to India, cucumber grows on a vine and thrives in warm weather. According to an article in the Journal of Ethnopharmacology, it belongs to the Cucurbitaceae family, which also includes watermelons, cantaloupes, pumpkins, and summer squash, such as zucchini. Depending on the variety, cucumbers can vary in size and color (from yellow-green to dark green), although the most common type in the United States is called garden or cutting cucumber, according to Purdue University. This variety—which is dark green, long, and cylindrical—is probably what comes to mind when you think of cucumbers.

Cucumber nutrition

There's a lot to love about the nutritional values ​​of the humble cucumber. The vegetable offers essential nutrients like vitamin A, vitamin K, and fiber, the latter of which is primarily found in the peel, according to Paula Doebrich, MPH, RDN, registered dietitian and founder of Happea Nutrition. Even the seeds (which are also edible) have benefits, providing digestion-friendly fiber and beta-carotene, says Doebrich. ICYDK, beta-carotene is a precursor to vitamin A (meaning your body converts beta-carotene into vitamin A), which has antioxidant properties.

With this in mind, the entire cucumber is full of antioxidants called flavonoids. These include compounds such as quercetin and kaempferol, according to an article in the Chilean Journal of Agricultural Research. Several health benefits of cucumber relate to the antioxidant content of the food.

Here is the nutritional profile for a raw 301 gram cucumber, according to the United States Department of Agriculture:

• 45 Kalorien
• 2 Gramm Eiweiß
• 10 Gramm Kohlenhydrate
• < 1 Gramm Fett
• 2 Gramm Ballaststoffe
• 5 Gramm Zucker

Health Benefits of Cucumber

If the crunchy vegetable isn't already part of your rotation, these cucumber benefits will surely convince you to change your habits.

May reduce risk of disease

According to Doebrich, cucumbers contain countless antioxidants, including beta-carotene, lutein, zeaxanthin, vitamin C and vitamin K. In addition, as already mentioned, there are flavonoids such as quercetin and kaempferol. Antioxidants fight free radicals by neutralizing them and ultimately rendering them harmless, explains Doebrich. This is important because excess free radicals can cause cell damage and oxidative stress, a major factor in chronic diseases such as heart disease and cancer. But by eating foods rich in antioxidants such as: By eating a diet like pickles (and leading a generally healthy lifestyle), you can reduce your risk by effectively managing oxidative stress.

Provides moisture

It is impossible to talk about the benefits of cucumber without mentioning its water content. According to Laura Iu, RD, CDN, CNSC, cucumber is about 95 percent water, making it a wonderfully hydrating food. This is notable because your body needs water to carry out important biological processes such as regulating its temperature and removing waste products through urine, as noted by the Mayo Clinic. While you need to drink fluids throughout the day, eating cucumbers is a great way to stay hydrated.

Supports healthy digestion

The moisturizing benefits of cucumber also affect your intestines. When you don't drink enough fluids, your large intestine (large intestine) removes water from the stool, causing it to dry out, as Iu explains. This can make bowel movements difficult and possibly lead to constipation. However, staying hydrated (such as by drinking water and eating cucumbers) helps keep things moving and prevent constipation, says Iu.

In the fiber department, "cucumbers aren't particularly high [in the nutrient], but they do contain a small amount of soluble and insoluble fiber," says Iu. (ICYW, they're found in both meat and skin, according to Iu.) "Insoluble fiber adds bulk to stool, while soluble fiber helps bind [it] together," she adds. These effects both regulate bowel movements, paving the way for more pleasant number two.

The differences between soluble and insoluble fiber and why you need both

Manages blood sugar levels

The antioxidant kaempferol may help your body control blood sugar, or blood sugar, according to an article in IntechOpen. The antioxidant works by suppressing amylase and glucosidase, two enzymes that break down carbohydrates. (FYI: In your body, carbohydrates are broken down into glucose, which your cells use for energy.) This slows the rise in blood sugar, preventing drastic spikes and potentially treating diabetes. Additionally, cucumbers are naturally low in sugar and offer fiber, which Doebrich says can help control blood sugar levels.

May promote healthy blood clotting

Another benefit of cucumber involves healthy blood clotting. This is due to its high content of vitamin K, which is essential for the process. In particular, “vitamin K helps the body make some of the proteins needed for blood clotting,” explains Doebrich. This ensures that you don't lose too much blood if you get a cut or wound, according to the Harvard TH Chan School of Public Health.

Possible risks of cucumbers

It is technically possible to develop an allergic reaction after eating cucumbers. According to the American College of Allergy, Asthma, and Immunology, you are more likely to have an allergy if you are also allergic to ragweed pollen, as well as zucchini, bananas, melons, and sunflower seeds. That's because these plants contain proteins that are similar to the allergy-causing proteins in cucumbers.

If you are allergic to these products and are new to cucumbers, be careful when eating the vegetable. Common signs of a food allergy include a tingling or itching mouth, hives, swollen lips, wheezing, difficulty breathing, and stomach cramps. If you develop any of these symptoms after eating cucumbers, talk to your doctor or allergist.

If you're taking blood thinners to prevent blood clots, talk to your doctor before eating foods high in vitamin K, like cucumbers, suggests Doebrich. As already mentioned, vitamin K can promote blood clotting, which can have a negative effect on blood thinners.

How to buy and eat cucumbers

At the grocery store, you can find fresh cucumbers in the produce section, pickled in jars or mixed into bottled juices or smoothies. When choosing fresh cucumbers, look for cucumbers that are firm, dark green, and heavy for their size, as recommended by the University of Maryland. At home, store whole cucumbers in the refrigerator for up to seven days. Before eating, wash the vegetables under warm running water and use a vegetable brush to remove any dirt or debris. This is especially important if you plan on eating the skin – which again contains most of the cucumber nutrients. From there, you can slice or dice the cucumber depending on your recipe. Store sliced ​​cucumber pieces in an airtight container in the refrigerator for one to two days.

These healthy summer recipes let the season's best fruits and vegetables shine

If you're ready to enjoy the health benefits of cucumbers, you're in luck. The vegetable has a mild, fresh taste that goes well with many dishes. Here are a few delicious pickle recipe ideas to get you started:

In a salad.One of the easiest ways to eat cucumbers is as a salad topping. The vegetables provide extra crunch and color, making your salads that much tastier.

In a snack board.Sliced ​​cucumbers are a classic for large snack boards. Try pairing them with your favorite dips like hummus or green goddess dressing.

On sandwiches.Speaking of sliced ​​cucumbers, they're perfect for layering in sandwiches or wraps. Another option is to mix diced cucumbers into sandwich fillings like tuna or chicken salad.

In a juice or smoothie.If plain old H2O just isn't your thing, consider sipping on pickle juice. It's a delicious way to stay hydrated and cool like a...well, cucumber. You can also blend the veggies with frozen pineapple, kale, and/or watermelon for a refreshing smoothie.

Infused in water.For a simpler version of a cucumber drink, try diluting the vegetable with water. All you need to do is add cucumber slices to a pitcher of water and then place it in the fridge for an hour or two. Toss in lemon slices, mint leaves, or sliced ​​strawberries for even more flavor.