9 Health Benefits of Cucumbers
By Dr. Mercola
Cucumbers belong to the same plant family as squash, pumpkin, and
watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are
made up of mostly (95 percent) water, which means eating them on a hot
summer day can help you stay hydrated.
However, there's reason to eat cucumbers all year long. With vitamin
K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers
can help you to avoid nutrient deficiencies that are widespread among
those eating a typical American diet.
Plus, cucumbers contain unique polyphenols and other compounds that
may help reduce your risk of chronic diseases and much, much more.
9 Reasons to Eat Cucumbers
1. Protect Your Brain
Cucumbers contain an anti-inflammatory flavonol called fisetin that
appears to play an important role in brain health. In addition to
improving your memory and protecting your nerve cells from age-related
decline,1 fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease.2
2. Reduce Your Risk of Cancer
Cucumbers contain polyphenols called lignans (pinoresinol,
lariciresinol, and secoisolariciresinol), which may help to lower your
risk of breast, uterine, ovarian, and prostate cancers.3
They also contain phytonutrients called cucurbitacins, which also have
anti-cancer properties. According to the George Mateljan Foundation:4
"Scientists have already determined that several different
signaling pathways (for example, the JAK-STAT and MAPK pathways)
required for cancer cell development and survival can be blocked by
activity of cucurbitacins."
3. Fight Inflammation
Cucumbers may help to "cool" the inflammatory response in your body,
and animal studies suggest that cucumber extract helps reduce unwanted
inflammation, in part by inhibiting the activity of pro-inflammatory
enzymes (including cyclo-oxygenase 2, or COX-2).5
4. Antioxidant Properties
Cucumbers contain numerous antioxidants, including the well-known
vitamin C and beta-carotene. They also contain antioxidant flavonoids,
such as quercetin, apigenin, luteolin, and kaempferol,6 which provide additional benefits.
For instance, quercetin is an antioxidant that many believe prevents
histamine release—making quercetin-rich foods "natural antihistamines."
Kaempferol, meanwhile, may help fight cancer and lower your risk of
chronic diseases including heart disease.
5. Freshen Your Breath
Placing a cucumber slice on the roof of your mouth may help to rid
your mouth of odor-causing bacteria. According to the principles of
Ayurveda, eating cucumbers may also help to release excess heat in your
stomach, which is said to be a primary cause of bad breath.7
6. Manage Stress
Cucumbers contain multiple B vitamins, including vitamin B1, vitamin
B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings
of anxiety and buffer some of the damaging effects of stress.
7. Support Your Digestive Health
Cucumbers are rich in two of the most basic elements needed for healthy
digestion: water and fiber. If you struggle with acid reflux, you should
know that drinking water
can help suppress acute symptoms of acid reflux by temporarily raising
stomach pH; it's possible that water-rich cucumbers may have a similar
effect.
Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.
8. Maintain a Healthy Weight
Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories).8 The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.
9. Support Heart Health
Cucumbers contain potassium,
which is associated with lower blood pressure levels. A proper balance
of potassium both inside and outside your cells is crucial for your body
to function properly.
As an electrolyte, potassium is a positive charged ion that must
maintain a certain concentration (about 30 times higher inside than
outside your cells) in order to carry out its functions, which includes
interacting with sodium to help control nerve impulse transmission,
muscle contraction, and heart function.
Cucumbers Make a Great Base for Vegetable Juice
There are many ways to enjoy cucumbers, such as fermented or raw in vinegar-based salads. If you're looking for something different, cucumbers make an ideal base for your vegetable juice
due to their mild flavor and high water content. In fact, a simple
juice of cucumber and celery is ideal for those new to juicing.
From there you can work your way up to red leaf lettuce, romaine
lettuce, spinach, and escarole, along with parsley and cilantro. Juicing
is actually an ideal way to consume cucumbers.
When you drink fresh-made green juice, it is almost like receiving an
intravenous infusion of vitamins, minerals, and enzymes because they go
straight into your system without having to be broken down. When your
body has an abundance of the nutrients it needs, and your pH is
optimally balanced, you will feel energized and your immune system will
get a boost.
Organic Cucumbers Are Worth It
If you're wondering whether you should choose organic cucumbers over
conventionally grown varieties, I'd suggest organic. Cucumbers were
ranked the 12th most contaminated food and the second in cancer risk due
to their pesticide content, according to the Environmental Working Group (EWG).
Further, cucumbers are often waxed after harvest to withstand the long
journey to market unscarred and to protect against the many hands that
touch it. While the wax is supposed to be food-grade and safe, there are
different types used:9
- Carnauba wax (from the carnauba palm tree)
- Beeswax
- Shellac (from the lac beetle)
- Petroleum-based waxes
The natural waxes are far preferable to the petroleum-based waxes,
which may contain solvent residues or wood rosins. Produce coated with
wax is not labeled as such, but organic produce will not contain
petroleum-based wax coatings (although it may contain carnauba wax or
insect shellac).
The other potential issue is that wax seals in pesticide residues and
debris, making them even more difficult to remove with just water. To
reach the contaminants buried beneath the surface of your vegetables and
fruits, you need a cleanser that also removes the wax, which is what my
fruit and vegetable wash
does. You could also peel the cucumber, but that is one of the most
nutrient-dense parts of the cucumber (the other is the seeds), so it's
better to consume it if you can.
What Else Are Cucumbers Good For?
Flavonoids and tannins in cucumbers
have been found to have both free-radical scavenging and pain-relieving
effects, while it has a number of traditional folk uses as well. As
written in the Journal of Young Pharmacists:10 "Traditionally,
this plant is used for headaches; the seeds are cooling and diuretic,
the fruit juice of this plant is used as a nutritive and as a demulcent
in anti-acne lotions."
As the fourth-most widely cultivated "vegetable" in the world
(cucumbers are technically a fruit), cucumbers are widely available, but
seek to get them from a local farmer's market if you can. Even better,
cucumbers are very easy to grow, even if you only have access to a
patio. They thrive in containers (provide they have somewhere to climb
on) and produce ample produce from a small number of plants, so you
could try your hand at growing them yourself.
