Cucumbers are a nutritious food with a high water content. They can help relieve dehydration and contain many essential vitamins and minerals. Cucumbers may also benefit skin health.

The cucumber is a member of the Cucurbitaceae family, which also includes squash and different kinds of melon, including bitter melon. Cucumbers provide various nutrients but are low in calories, fat, cholesterol, and sodium.

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The nutritional profile of cucumbers may give them several health benefits.

Hydration

Cucumbers are at least 95% water. They can help prevent dehydration in hot weather or after a workout.

Adding cucumber and mint can make it more attractive for people who may not enjoy drinking water. Staying hydrated is essential for maintaining a healthy intestine, preventing constipation, avoiding kidney stones, and more.

Cucumber is one of the most hydrating foods.

Bone health

Vitamin K helps with blood clotting, and it may support bone health.

According to the United States Department of Agriculture (USDA), 100 grams (g) of unpeeled, raw cucumber provides 24 micrograms (mcg) of vitamin K.

The 2020–2025 Dietary Guidelines for Americans recommend an intake of:

  • 90 mcg a day for females ages 19 years and over
  • 120 mcg for males of the same age

Cancer

Cucumbers are members of the Cucurbitaceae family of plants and contain high levels of the bitter-tasting nutrient cucurbitacin.

According to 2022 research, cucurbitacins may help prevent cancer by stopping cancer cells from reproducing.

Diabetes

Studies say cucumber may help control and prevent diabetes, but more human studies are necessary. They contain substances that may help lower blood sugar.

One theory is that the cucurbitacins in cucumber help regulate insulin release and the metabolism of hepatic glycogen, a key hormone in the processing of blood sugar.

Fiber, too, may help prevent and manage type 2 diabetes, according to the AHA.

Cucumbers score a low GI. This means they provide essential nutrients without adding carbohydrates that can increase blood glucose.

Inflammation

Cucumbers may have anti-inflammatory benefits. Inflammation is a function of the immune system. Experts believe inflammation may trigger the development of various health conditions, such as:

Skin care

Research states that cucumbers may help moisturize the skin and have anti-wrinkle properties. Cucumbers placed on the eyes can also help decrease morning puffiness.

Cucumber is safe for most people to use on the skin. They should start by applying a small amount, and if they do not experience an adverse reaction, they should continue.

According to the USDA, 100 g of raw, unpeeled cucumber contains the following nutrients:

  • water: 95.5 g
  • calories: 16 mg
  • protein: 0.62 g
  • fat: 0.18 g
  • carbohydrate: 2.95 g
  • calcium: 16 g
  • iron: less than 0.25 mg
  • magnesium: 10.1 mg
  • phosphorus: 23 mg
  • potassium: 170 mg
  • sodium: 2 mg
  • vitamin K: 24 mcg

Antioxidants help neutralize substances known as free radicals in the body, and cucumbers contain significant amounts. Some free radicals come from natural bodily processes, and some from outside pressures, such as pollution. If too many collect in the body, they can lead to cell damage and various types of disease.

The most commonly available type of cucumber is the hothouse or English cucumber. It is large, with dark green skin and few or no seeds.

Other types of cucumber include:

  • Armenian, or snake cucumbers: These are long and twisted with thin, dark green skin and pale furrows. People often use them for pickling.
  • Japanese cucumbers: These are dark green and narrow. The skin is thin and has small bumps. People can eat them whole.
  • Kirby cucumbers: These are crispy, have thin skin and tiny seeds, and are often used for dill pickles.
  • Lemon cucumber: These are around the size of a lemon, with pale skin. The taste is sweet and delicate.
  • Persian cucumbers: Shorter and fatter than the hothouse cucumber, these are crunchy to eat.

Choose crisp, firm cucumbers, avoiding those with shriveled or withered ends. Store in the refrigerator for up to a week.

Some producers apply a wax coating to cucumbers after picking them. Do not wash these before storing; rinse thoroughly or peel before consuming.

People usually consume cucumbers raw. Their mild taste and refreshing crunch make them suitable for adding to salads or sandwiches or accompanying rich or highly flavored dishes, such as curries and stews.

They pair well with various foods, including cheese, turkey, salmon, and nut butter.

Try the following:

  • Mix sliced cucumbers, tomatoes, olives, and feta cheese for a Greek-style side dish.
  • Jazz up water by adding mint leaves and cucumber.
  • Slice cucumbers into thick slices and dip them in your favorite hummus.
  • Blend cucumbers alone or other vegetables, such as carrots and celery, to make juice.
  • To make gazpacho soup, blend tomatoes, cucumbers, pimentos, garlic, onions, and bread crumbs and chill.
  • Mix with garlic, mint, and Greek yogurt to accompany a curry.

Cucumber is safe for most people to eat, but there are some points to consider.

Blood clotting

Cucumber is relatively high in vitamin K. Eating too much cucumber could affect how a person’s blood clots.

People who use warfarin (Coumadin) or similar blood-thinning drugs should not increase their intake of cucumber dramatically or suddenly without consulting a doctor.

Allergy

Some people have reported an allergic reaction to cucumber. Anyone with a known allergy should avoid all contact with cucumber.

Symptoms of a reaction include:

  • hives
  • swelling
  • difficulty breathing

If a person has breathing problems, they need immediate medical attention. Anaphylaxis is a severe allergic reaction that can be life threatening.

Toxicity

Some cucurbitacins are toxic for people to consume. Eating bottle gourd, for example, has caused illness in some people.

People should avoid eating the plant on which cucumbers grow and only consume cucumber fruits that they know are edible.

However, the concentration of cucurbitacins in the everyday cucumber is unlikely to cause toxicity.

The Environmental Working Group (EWG) produces a list of fruits and vegetables with the highest levels of pesticide residue each year.

Cucumbers are currently nineteenth on the list.

The EWG suggests buying organic cucumber to reduce the risk of pesticide exposure. Growing cucumbers at home is another option.

Growing cucumbers

People with gardens with plenty of sun and well-drained soil may wish to grow cucumbers. This way, they can know which pesticides, if any, they have used.

Growing fruits and vegetables at home can also maximize nutritional value, as people can eat them as soon as they harvest them.

Plant cucumber seeds when there is unlikely to be a frost.

Cucumbers contain vitamins and antioxidants, and eating them regularly can provide a host of benefits. They also have a high water content, which can prevent dehydration.

Cucumbers may be a “superfood” because they have various health benefits, including hydrating properties and containing vitamins, minerals, and antioxidants.

No, a person does not have to peel cucumbers. Eating them with the skin on maximizes their nutritional value.

Cucumbers are mild-tasting, refreshing foods that are easy to add to various dishes. Like other fruits and vegetables, they are a good source of nutrients.

Eating cucumber as part of a balanced diet and healthful lifestyle may have many benefits.