Home Expert Talk Cucumber: Health Benefits, Nutrition Facts and Health Recipes

Cucumber: Health Benefits, Nutrition Facts and Health Recipes

Cucumber: Health Benefits, Nutrition Facts and Health Recipes

Cucumber, a well-known vegetable is actually a fruit which has loads of beneficial nutrients and antioxidants that keep you hydrated and curbs your appetite. This fruit also reduces your blood sugar and promotes weight loss. This fruit contains a good source of water and is low in calories that aid in weight loss.

Cucumber Health Benefits

The healthy fruit is good for reducing risks of cardiovascular diseases, weight loss, good for your vision and detoxifies your body. It also prevents bad breath, good for digestion and regulates your blood sugar levels. This healthy fruits also contains caffeic acid and ascorbic that helps in strengthening your bones, teeth and nails.

Interesting Facts About Cucumber:

Cucumber is a fruit that has loads of health benefits for your body as well as your skin. But more than this fruit being of great benefit to your health, here are some interesting facts about it.

  • The universal usage of the term “cool as a cucumber” was given because of the fruit’s ability to cool blood temperature.
  • Sliced cucumber can reduce bad breath and kill bad bacteria in your mouth. All you need to do is to place some sliced cucumber onto your tongue and leave it for 30 seconds and this will eliminate bad breath.
  • This healthy fruit contains vital vitamins such as vitamin B1, B2, B3, B5 and B6 that makes this fruit much more beneficial than you can ever think of.
  • Consuming this will ease down your stress and help you keep a calm mind all day long. This is because the soothing chemicals found in it give you a soothing and relaxing impact. In simple terms, this fruit is a stress buster.
  • Did you know that fog stains on your bathroom mirror can be cleaned by rubbing some cucumber on it?
  • If you have the problem of sipping on too much water, then you need to munch on some cucumber and this will do you good. This will curb your appetite and will aid in weight loss. You don’t have to worry about getting dehydrated if you munch on some cucumber because this fruit is made up of 95% water.

Cucumber Nutrition Facts:

All of us know that this vegetable is good for our health, but the question remains as to what is that major component that makes this fruit healthy. Well, the below-listed nutrition facts will shed some more light on the phenomenon.


This nutrient is needed by the human body because it boosts the immune system, treats fatigue, treats insomnia, helps circulate oxygen and treats anaemia.

Vitamin A:

This is said to protect your eyes and prevents night blindness and age-related vision problems. It also prevents cancer and reduces your risk of having acne.

Vitamin C:

Vitamin C has loads of antioxidants that help prevent you from diseases that you may be prone to. It also contains cancer-fighting compounds and helps in regulating and stabilising blood sugar levels. More importantly vitamin C aids in good digestion.


This is needed for muscle contractions and regulates fluids in your body. More importantly, sodium helps in reducing blood sugar levels.


Did you know that your nails and hair are made of protein and thus your body needs it in order to repair tissues? Your body requires proteins to generate hormones, enzymes and other body chemicals that are essential for your body to carry out its day-to-day activities.


Your body requires calcium in order to maintain bone strength. Calcium is good for your bones, heart, muscles and nerves too.

Dietary Fibre:

Dietary fibre aids in good bowel function thus increasing the weight in your stools. It also regulates blood sugar levels, reduces cholesterol levels and aids in weight loss.

10 Health Benefits of Cucumber:

This healthy fruit has the ability to keep your body cool during the hot summers and that is why most people living in hotter regions tend to consume this vegetable. However, more than being a cool fruit, cucumber is said to have more health benefits that make this fruit n essential one to be added onto your everyday diet. Here are some health benefits of\ consuming cucumber.

1. Prevents Heart Diseases:

The components that cucumber possesses plays a vital role in maintaining a healthy heart. This fruit contains potassium and magnesium which helps in improving your body’s neurological function and keeps your blood pressure at a stable rate. It also has anti-inflammatory properties that can prevent you from any disease that your body may be prone to. More importantly, this healthy fruit boosts your immunity and reduces any risk of developing heart disease.

2. Keeps You Hydrated:

The hot humid summers can get you dehydrated faster and leave you quenching for a glass of water most often. So, all you need to do is to just munch some freshly sliced cucumber and this will do the trick. This healthy fruit will keep you hydrated and full most times and is also a good weight loss snack that needs to be added to your regular diet. If you get dehydrated be sure that you may have constipation and make your stools harder or sometimes harder for you to have normal bowel movements. Since this fruit has a high content of water it will help you stay hydrated.

3. Reduces Blood Sugar:

Cucumbers are said to reduce blood sugar levels and reduce your risk of developing diabetes. According to a study published by the journal of plant foods for human nutrition, it stated that type 2 diabetes can be lowered and regulated if a person consumes cucumber. This is because of its content of high fibre that aids in lowering blood sugar levels.

4. Aids In Weight Loss:

Cucumber is said to give you a feeling of fullness meaning to say that this healthy fruit curbs your appetite. This healthy fruit has fewer calories that will aid in weight loss. Medically speaking, one cup of cucumber contains 16 calories and this is low enough to be added to your weight loss diet. Instead, you can munch on a lot of cucumbers and this will do good to you. Also, the high water content in this fruit is another agent that will aid in weight loss.

5. Contains Anti-Inflammatory Properties:

Anti-inflammatory properties found in this healthy fruit will reduce oxidation that can leave your body at a threat to diseases. There are free radicals that can leave you fighting with chronic illnesses and thus munching on some cucumber will prevent you from this. The antioxidant properties found in cucumber can prevent you from these free radicals and flavonoids that cause chronic diseases. So make it a pint so consume cucumber at least once a day and this will do your good.

6. Good For Your Eyes:

Since cucumber contains 95% water this will keep your eyes hydrated also its content of vitamin E plays an important role in improving your skin by helping it produces more collagen which acts as a natural anti-wrinkle an anti-ageing agent. Its anti-inflammatory properties aid in good vision and prevent cataracts. In simple terms, the antioxidants available in this healthy fruit will eliminate skin irritation. Vitamin C prevalent in cucumbers brightens your skin tone and this can be added to your beauty regime in order to get better and healthy skin.

7. Prevents Cancer:

This healthy fruit consists of caffeic acid, lutein and cucurbitacins that are anti-cancerous and can prevent you from the risks of developing cancer. In simple terms consuming cucumber eradicates free radicals from your body that can cause cancer and this will help boost your immunity. Moreover, adding this healthy fruit to your regular diet will prevent you from prostate cancer, lung cancer and uterine cancer.

8. Bones and Nails:

This healthy fruit contains ascorbic acid and caffeic acid that strengthens your bones, ligaments and cartilages. Its content of silica helps in forming connective tissue and strengthens your bones. However, its content of vitamin B6, vitamin B5, vitamin C, vitamin K and silicon are responsible for good bone health.

9. Good For Hair:

If you have dry hair then try making some cucumber paste and mixing some water it and gently massage your scalp with it. This will strengthen your scalp and keep it healthy. This will also prevent hair fall and aid in faster hair growth. All you need to do is to just much some cucumber and this will do you good.

10. Aids in Good Digestion:

In order to maintain a good gut, you need to add some foods that are fibrous and cucumber in your diet and this will help you have normal bowel movements. The main enzyme called ‘erepsin’ in cucumber is said to improve the process of digestion and helps your body absorb proteins much faster. This helps in softening your stools due to its high content of water.

Healthy Cucumber Recipes:

Well, now that you know that this healthy fruit is something that can benefit your overall health, there are some people who may get bored with eating the same sort of recipe. However, these simple cucumber recipes will leave your taste buds craving for more.

1. Cucumber Salad:

This healthy dish can is rich in nutrients and low in calories that contain antioxidants and will keep you hydrated most often.


Before you begin preparing this healthy dish, here are some ingredients that you will require.

  • 1 large cucumber that is sliced and peeled.
  • ¼ cup of finely chopped onions.
  • 2 squeezes of lemon oil.

How to Prepare Cucumber Salad?

Now that you have all your ingredients ready, here is how you get yourself a tasty dish of salad.

  • Firstly, take a bowl and mix all the ingredients one after the other.
  • Then add some lemon juice and mix them again.
  • Once this is done, you can sprinkle some pepper and chilli powder on the portions and your healthy cucumber salad is ready to be served.

2. Sweet Cucumber Pickle:

Pickles are a favourite among most South Indians and this side dish is added to almost all dishes. Moreover, you may wonder how to make home made pickles. Well, here is how you do it.


In order to prepare cucumber sweet pickle, you will have to get the following ingredients ready.

  • 7 large cucumbers.
  • 2 large onions
  • 5 cups of white vinegar
  • 5 cups of sugar
  • 1 tablespoon of mustard seeds.
  • 2 teaspoons of teaspoons ground turmeric.
  • ½ cup of salt

How To prepare Sweet Cucumber Pickle?

Now that you have all your ingredients ready, here is how you prepare it.

  • Firstly, you will have to slice the cucumber and onion in thin slices. Once you’ve done this you will have to sprinkle ½ cup of salt and leave it aside overnight.
  • The next day you will have to drain the remaining water.
  • Once this is done you will have to mix it with some turmeric, mustard seeds, and vinegar.
  • Bottle and seal it n a bottle.

History of Cucumber:

Cucumbers originated in India and is available in many varieties. Moreover, this fruit has been cultivated over 3000 years ago and later introduced in Europe by the Greeks and the Romans. There have been records that exist of cucumber being cultivated in France and England during the 14th century.

The Bible also talks about cucumber as food that was consumed by the Israelites in Egypt. This healthy fruit spread from India to Greece and Italy and later to China. Also, the ancient Romans consumed this health fruit during summer and winter. It is also said that the ancient Romans used artificial methods to grow this fruit. The Romans use this fruit to treat scorpion bites, bad vision and also to scare away mice.


This healthy fruit consists of 95% water and this means that need to add this to your everyday diet and get the best of it. Here are some frequently asked questions that will shed some more insight into the negative of consuming excessive cucumber.

1. What happens if you consume too much of cucumber?

You need to understand that everything that is good does have its negatives and thus excessive consumption of this healthy fruit would lead to skin complications and also cause diarrhoea, bloating and flatulence. All you need to do is to consume just one cup of cucumber and this will do you good.

2. How long does a cucumber last?

A cucumber lasts for not more than 1 week whether it is stored in the refrigerator or in a kitchen shelf. Moreover, the maximum age for cucumber is not more than 1 week and thereby consuming it immediately when its bought.

3. Are bitter cucumbers dangerous?

Cucumber must be rubbed against the ends in order to remove the bitterness if not, this can be dangerous for you. Some vegetables that have bitterness are watermelons and pumpkins too. Moreover, cucumbers contain dangerous toxins that can affect human cells.

Cucumbers are good for you and this healthy fruit needs to be added to your healthy diet. However, excessive consumption of cucumbers is said to cause diarrhoea and make it hard for some to digest. All you need to do is to consume one cup of cucumber every day and this will do the trick of keeping you healthy.


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Dr. Vikas Sharma MD
Dr. Vikas Sharma M.D. is a practicing general physician at Vikas Hospital in Mehrauli, Delhi. With over 17 years of medical experience, Dr. Vikas Sharma is an expert in treating diabetes mellitus and hypertension. He completed his MD degree from Peoples’ Friendship University, Russia in 2001. He frequently holds free medical camps every month for general health check-ups and hypertension. After attending to the rush of patients during whatever little leisure time he gets he listens to music or plays cricket.


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