Is Cucumber Healthy? Amazing Health Benefits of Cucumbers
Curious about the health benefits of cucumbers? These green rascals, consisting of 96% water, are not only low in calories, but are packed with vitamins and minerals such as vitamin C. From heart health to hydration, discover everything about the versatile cucumber.
Is cucumber healthy?
Guess? Of course. Cucumbers consist almost exclusively of liquid, so you don’t have to worry about calories. Moreover, they are full of vitamins and minerals, such as vitamin C.
But are you also curious about all the great health benefits of this green rascal? Then read on.
What is a cucumber?
The famous cucumber, who doesn’t know it? This green rascal is an annual fruit vegetable from the plant Cucumitis sativus and the zucchini family.
Cucumbers come in all shapes and sizes, from a piece of cucumber weighing 320 to 550 grams. Nice and firm and with a neutral, fresh taste, it is ideal for salads. But you can also eat half a cucumber grated with a tasty dipping sauce, spread it on bread or make soup from it.
The candy cucumber is a bit smoother and crunchier. In terms of calories, they are almost two drops of water. Store this vegetable in a cool place.
RESUME
The cucumber is a firm vegetable with a neutral and fresh taste.
What is the nutritional value of cucumber?
What exact nutritional value does the cucumber contain? Below you can read what nutritional value the cucumber contains per 100 grams.
- Energy 6 kcal
- Fat 0.2 g
– of which saturated 0 g - Carbohydrates 0.6 g
- – of which sugars 0.6 g
- Fiber 0.3 g
- Protein 0.4 g
- Salt 0 g
What nutrients does the cucumber contain?
What about the nutrients? Below you can read how many and which nutrients a cucumber contains per 100 grams.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 187 mg | 3500 mg |
| Calcium | 20 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 11 mg | Men 350 mg Women 300 mg |
| Iron | 1.1mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Zinc | 0.6 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 8 ug | Men 800 μg Women 680 μg |
| Vitamin E | 0.1mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.01 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.02mg | 1.6mg |
| VItamine B6 | 0.03mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 6 μg | 300 μg Pregnant and lactating women 400 μg |
| Niacin | 0.2mg | 16 mg |
| Vitamin C | 4 mg | 75 mg |
| Iodine | 3 μg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 32mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of cucumber?
What makes the cucumber so healthy? We have delved into the healthy properties for you. Are you reading along?
Low in calories
A cucumber contains hardly any calories per 100 grams, only 6. So you don’t have to worry and you can add a lot of volume to your meal with the cucumber. The cucumber helps you maintain or achieve that healthy weight, which reduces your risk of diseases such as cardiovascular disease.
The cucumber is also ideal as a snack. Season a few cucumber slices with some herbs, such as Aromat.
But be careful, it contains quite a bit of salt and calories. So use it in moderation. Or use normal spices, which are usually calorie-free.
RESUME
The cucumber contains very few calories, so you can easily add it to a meal or eat it as a snack.
Full of good nutrients
Although the cucumber contains almost no calories, it does contain antioxidants (such as flavonoids and tannins) and nutrients. For example, it contains vitamin K, which is important for blood clotting. However, the amount of vitamins and minerals is a lot lower than in vegetables with less moisture, such as broccoli.
The antioxidant substances help scavenge free radicals, which can cause damage to tissues and cells. In the long term, this can lead to various chronic diseases, such as cardiovascular disease.
A 30-day study with cucumber powder showed increased antioxidant activity and improved antioxidant status in subjects. Although promising, this still requires further confirmation through additional research.
Besides, it is not only tasty to eat, but also cooling for burned skin. Some even claim it is an effective anti-wrinkle agent. If cucumbers really do prevent aging, we will be the first to let you know!
RESUME
Cucumber contains several nutrients and antioxidants. For example, it contains vitamin K and the antioxidants flavonoids.
Healthy for your heart
Vegetables, such as cucumber, are healthy for our heart. By eating enough fruit and vegetables, you have a lower risk of cardiovascular disease. This is partly due to the fibers, which also provide a feeling of satiety.
Full of water
At 96% water, the cucumber is one of the most moisture-dense vegetables, making it ideal for staying hydrated, improving bowel movements and supporting healthy skin. For lovers of the flavor, cucumber juice is an easy option with just three cucumbers and a blender.
Please note: peeling the cucumber is necessary, but with the peel you retain valuable fiber for healthy digestion.
For problems such as hard stools, increasing fluid intake with the help of cucumber can be beneficial, and the fiber in the peel contributes to healthy digestion.
Could possibly lower blood sugar levels
There is some evidence that cucumber can lower blood sugar levels, especially after meals. Small-scale studies suggest that cucumber may have a beneficial effect on blood sugar, even reducing symptoms of diabetes.
However, current evidence comes mainly from animal and tube studies, requiring further human studies for confirmation.
RESUME
The cucumber consists of 96% water, which is healthy for your skin. There are also indications that cucumbers may help lower blood sugar levels, but this needs further research.
Are cucumbers or tomatoes healthier?
Okay, after a lot of thought and consideration we finally decided: both cucumbers and tomatoes are very healthy. They are both low in calories and about the same level in vitamins and minerals.
But there is some difference in terms of vitamins and minerals in these two. For example, the cucumber does contain iodine compared to the tomato and the tomato contains a lot more potassium. So, by alternating between both on your plate, you get a nice mix of nutrients.
Is cucumber good for losing weight?
You’ve probably guessed it yourself: yes. Because cucumbers contain so few calories, they are ideal for weight loss. You can eat a lot of it.
Cucumber is also a good choice if you follow a low-carb diet. It contains almost no carbohydrates.
How often and when to eat cucumber?
Because cucumbers are almost calorie-free, you can really eat a lot of them. But, eating cucumber every day is not the best idea. By varying the vegetables you eat, you get enough of all vitamins and minerals.
So how do you know which vegetables to eat? We have a super handy trick for you: eat according to the rainbow. This way you get enough nutrients.
When is the best time to eat cucumber? That does not matter. Well, that doesn’t really matter.
Eat it whenever you feel like it, for example in a lunch salad or as a refreshment after a spicy nasi. Bring on those cucumbers!
Conclusion
So, summarized in a nutshell: cucumbers are simply very healthy! They are practically calorie-free, so you can enjoy them.
But there’s more…
Despite the low kcal, it does contain vitamins, minerals and antioxidants. This is not that much, but it still contributes to your health. In short, the cucumber is not only refreshing and crunchy, but also healthy.
