Discover our full range of health benefit guides or check out some of our best cucumber recipes. Try pairing chiu chow smacked cucumber with a steak, or quick pickled cucumbers with a fish dish for added crunch.
Nutritional profile of cucumber
50g cucumber (¼ medium) contains:
- 15kcal/318KJ
- 0.7g protein
- 0.1g fat
- 3.6g carbohydrate
- 1.1g fibre
- 92.5g water
- 16.4mcg vitamin K
- 147mg potassium
- 16mg calcium
What are the health benefits of cucumbers?
1. Rich in antioxidants
Research has found that cucumbers contain several antioxidants that reduce oxidative stress, including tannins, polyphenols and flavonoids. These antioxidants work to protect cells from free radical damage.
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2. High in water, which promotes hydration
Hydration is vital to good health. Cucumbers are 96 per cent water – one of the highest amounts of any food – so including them as part of your diet can help promote good hydration levels.
3. Contains compounds with anti-cancer properties
Cucumbers contain several compounds that have been found to have anti-cancer properties. These compounds are called cucurbitacins, and may help prevent cancer cells from reproducing.
4. Helps reduce blood sugar levels
Animal studies have found that cucumbers may help reduce blood sugar levels in those with diabetes, which means there’s potential they have the same affect on humans. More research is needed in this area.
5. May help to lower cholesterol levels
A study found that cucumber seeds may help support healthy cholesterol levels, while cucumber juice contains plant sterols that help reduce LDL cholesterol.
Is cucumber safe for everyone?
It’s possible to be allergic to cucumbers, which may fall under latex-fruit syndrome, oral allergy syndrome or anaphylaxis. If there’s any sign of an allergic reaction, such as difficulty breathing or swelling of the face, tongue or lips, call 999 immediately, as this can be life-threatening.
Overall, is cucumber good for you?
Cucumbers are a great addition to your diet. They offer many health benefits and help support your hydration levels at the same time. They are versatile and can be added to smoothies or juices, included in a snack, added to salads and sandwiches or even pickled.
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