7 benefits, nutrition, who should avoid them

While most people think of a cucumber as a vegetable, it is actually a fruit. It is very nutritious and has a high water content.

As such, it can help relieve dehydration and is high in essential vitamins and minerals. Cucumbers are low in calories, fat, cholesterol and sodium and offer many health benefits.

This article discusses the health benefits and nutritional information of cucumbers and who should not eat them.

Cucumber benefits

What are the benefits of eating cucumbers? From hydration to reducing the risks of certain diseases and skin health, there are many reasons to enjoy cucumbers.

Hydration

At approximately 96%, the water content of cucumber is comparable to that of lettuce. It is an excellent way to stay hydrated. Getting enough water is crucial for your health. It helps with the following:

• Regulates body temperature
• Keeps joints lubricated
• Prevents infections
• Delivers nutrients to cells
• Ensures that organs continue to function properly
• Helps you sleep better
• Improves your memory and mood

In addition to getting enough water, cucumbers can also be an excellent way to meet your daily water intake. How much water you need every day depends on how much you exercise, sweat and urinate. About 20% of the water you need comes from your food. Healthy women need about 9 cups of fluid daily, and men need about 13 cups of fluid.

Bone health

Cucumber’s high vitamin K content makes it great for bone health. Studies have shown that low vitamin K levels are associated with a higher risk of bone fractures.

One study found that women aged 38 to 74 with an intake of 109 micrograms of vitamin K1 had significantly fewer hip fractures than women with a lower intake.

Cancer

Contain cucumbers polyphenols (plant substances that act as antioxidants). lignans. These plant compounds have many health benefits, including a reduced risk of some cancers.

Researchers found that lignan intake among postmenopausal people with breast cancer significantly reduced mortality from the disease. It also reduced the risk of death from all causes.

Another study found that higher lignan intake was associated with a reduced risk of estrogen receptor breast cancer in premenopausal (before menopause, when the menstrual cycle stops for 12 months at a time) and postmenopausal (the time after menopause) ).

Although some studies also indicate that lignan consumption is associated with a reduced risk of other types of cancer, such as esophageal cancer, gastric cancer (gastric cancer) adenocarcinoma (glands lining the organs) and colon cancer (the longest part of the colon), more human studies are needed to confirm these findings.

Cardiovascular health

Contain cucumbers flavonoids (plant phytonutrients), which benefit heart health. Specifically, researchers have found that flavonoids reduce the risk of heart disease due to the following properties:

• Antiatherogenic (prevents plaque formation in the arteries)
• Antithrombotic (prevents blood clots)
• Antioxidant (prevents cell damage from free radicals)

Diabetes

Research has shown that cucumbers are antihyperglycemic, meaning they lower glucose levels in the blood. People with diabetes have problems with insulin control and blood sugar function. So controlling blood sugar levels is essential. Cucumbers can be an addition to a diabetes diet that can help control blood sugar levels and reduce the risks associated with uncontrolled diabetes.

Inflammation

Cucumbers are known for their anti-inflammatory effects when applied topically to the skin. Many people use cucumber slices to reduce puffiness in the eyes and soothe sunburn.

Research confirms that their anti-inflammatory action may be due to inhibiting certain enzymes or interacting with cell signaling.

Skin care

Research has shown that eating cucumbers reduces skin problems and infections. Cucumbers have a purifying effect on the skin. They soothe irritation (including sunburn), cool the skin and reduce swelling.

Cucumber nutrition

Although cucumbers are made up mostly of water, they are also high in nutrients and low in calories. One cucumber has the following nutrients in grams (g), milligrams (mg) and micrograms (mcg):

• Calories: 45
• Protein: 2 g
• Carbohydrates: 11 g
• Fiber: 1.5 g
• Sugars: 5 g
• Calcium: 48 mg
• Magnesium: 39 mg
• Phosphorus: 72 mg
• Potassium: 442 mg
• Vitamin C: 8mg
• Folic acid: 21 mcg
• Choline: 18 mg
• Vitamin A: 15 mcg
• Beta-carotene: 135 mcg
• Vitamin K: 49 mcg

Cucumber varieties

There are many types of cucumbers. Some are better for eating fresh, while others are for pickling. They contain:

• Armenian
• Burpless
• English
• Garden
• Pickles
• Japanese
• Kirby
• Muncher
• National pickling
• Persian

Who Should Avoid Cucumbers?

Although cucumbers have many benefits, some people may want to be cautious or avoid them altogether.

Digestive problems

If you have digestive problems, you may want to eat small amounts to see how they affect you. In some people they can cause gas and indigestion. If you have irritable bowel syndrome (IBS) or another gastrointestinal disease, use caution.

Blood clotting disorders

If you have a blood clotting disorder or are taking a blood thinner such as Jantoven (warfarin), you should be careful not to eat too much cucumber. That’s because foods high in vitamin K can interfere with blood thinners. It is important to consume the same amount of vitamin K every day.

allergies

If you have hay fever (allergic rhinitis), you may be susceptible to oral allergy syndrome if you eat cucumbers. Oral allergy syndrome occurs when you eat fresh fruits or vegetables that contain proteins similar to pollen. This confuses your immune system and causes an allergic reaction known as cross-reactivity.

Resume

Cucumbers are a healthy addition to most people’s diets. Cucumbers have many benefits, including helping you stay hydrated, soothing and cooling the skin, and even reducing certain health risks and diseases such as cancer, inflammation and more.

If you have certain health problems, such as allergies, digestive problems, or blood clotting problems, you should use caution and eat small amounts to see how your body reacts.