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Nutrional value

Cucumbers are low in calories but packed with essential vitamins and minerals, U.S. health and wellness website Healthline said. A fresh 301-gram cucumber with skin provides 45 calories, 0.3 grams of fat, 11 grams of carbohydrates, 2 grams of protein, and 1.5 grams of fiber. It also contains 8 grams of vitamin C, 49 micrograms of vitamin K, 39 micrograms of magnesium, 442 milligrams of potassium, and 0.2 milligrams of manganese.

Cucumbers are made up of 96% water. To maximize their nutritional value, it is best to eat them with the skin on. Peeling them reduces the amount of fiber as well as some vitamins and minerals.

Rich in antioxidants

Antioxidants are molecules that prevent oxidation, a chemical reaction that produces highly reactive atoms called free radicals. Over time, these harmful radicals can accumulate and cause chronic diseases such as cancer, heart disease, lung disorders, and autoimmune conditions.

Fruits and vegetables, including cucumbers, are rich in beneficial antioxidants that help reduce the risk of these illnesses. The antioxidant properties of cucumbers come mainly from flavonoids and tannins, compounds that help neutralize harmful free radicals.

Promotes hydration

Water plays a vital role in regulating body temperature and transporting waste and nutrients. Staying hydrated can improve various bodily functions, including metabolism and physical performance. While drinking water is essential, foods like fruits and vegetables also contribute to daily fluid intake.

Supports weight loss

Cucumbers can help you lose weight in a few ways. They are very low in calories, about 16 calories per 104 grams, or 45 calories for a 300-gram cucumber, so you can enjoy them freely without worrying about weight gain. Their high water content and refreshing taste make them a great addition to salads, sandwiches, and side dishes, or as a substitute for higher-calorie options.

Lowers blood sugar

Regular consumption of cucumbers may help reduce blood sugar levels and prevent certain diabetes- complications. Their antioxidant properties also help minimize oxidative stress, which is linked to the progression of diabetes.

Improves digestion

Dehydration is a leading cause of constipation as it affects the body’s fluid balance and makes stool harder to pass. The high water and fiber content in cucumbers promote hydration and help maintain regular bowel movements.

Pectin, a soluble fiber found in cucumbers, also supports gut health by increasing stool frequency and feeding beneficial gut bacteria.

Benefits the skin

Eating cucumbers helps hydrate the skin and may reduce wrinkles. Putting cucumber slices over the eyes can help reduce puffiness. Cucumbers are generally safe for topical use, but it is advisable to test on a small area first to avoid irritation.

Supports bone health

Women aged 19 and above should consume 90 micrograms of vitamin K daily, while men need 120 micrograms. According to the U.S. Department of Agriculture (USDA), 100 grams of fresh cucumber with skin provides 24 micrograms of vitamin K. This vitamin supports blood clotting and contributes to bone strength.