8 Surprising Health Benefits of Cucumbers

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Last updated: June 27, 2020

The beloved and versatile cucumber is the fourth most cultivated vegetable in the world, and is known to have some surprising health benefits.

But is cucumber a vegetable or a fruit? Cucumber is essentially a plant that goes by the name of cucumis sativus, and this plant happens to grow green juicy fruits. These fruits are often used as culinary vegetables, even though technically they are fruits.

The cucumber plant originates from South Asia but is now grown all around the world. And for good reason, because this fruit is not only delicious, but also very nutritious.

Let’s find out more about the cucumber and its surprising health benefits!

Nutritional Profile of the Cucumber

The big drawback with cucumbers is that they aren’t the cleanest when it comes to pesticides, so it’s best to buy them organic. Alternatively, make sure you wash cucumbers properly before eating.

Despite the large water content (95%) in cucumbers, this delicious and versatile fruit does have quite an impressive nutritional profile.

Check out the below table with a summary of what a cucumber has to offer. You will notice that cucumbers are particularly rich in vitamin K and also B vitamins.

Cucumber Nutritional Profile (raw – 100 g)
Water95 g
Energy15 kcal
Protein0.65 g
Carbohydrates3.63 g
Dietary fiber0.5 g
Sugars1.67 g
Calcium16 mg (2% DV)
Potassium147 mg (3% DV)
Magnesium13 mg (4% DV)
Phosphorus24 mg (3% DV)
Iron0.28 mg (2% DV)
Vitamin B1 (Thiamine)0.027 mg (2% DV)
Vitamin B2 (Riboflavin)0.033 mg (3% DV)
Vitamin B3 (Niacin)0.098 mg (1% DV)
Vitamin B5 (Pantothenic acid)0.259 mg (5% DV)
Vitamin B60.04 mg (3% DV)
Vitamin B9 (Folate)7 µg (2%)
Vitamin C2.8 mg (3%)
Vitamin K16.4 µg (16%)
Sources: USDA, Wikipedia

8 Surprising Health Benefits of Cucumbers

So why should you eat a cucumber every now and then? Let’s summarize the top health benefits of cucumbers:

1. Packed with Vitamins

Cucumbers are a great source of different B vitamins, also called the B vitamin complex. In general, B vitamins help our bodies running like well-oiled machines, convert our food into fuel, and help us to stay energized.

Cucumber slices

While not a vitamin C superstar, the skin does contains a good amount of this essential nutrient also. Even more so, cucumbers are a great source of vitamin K, which helps to form blood clots and prevent excessive bleeding.

2. Good for Your Skin and Hair

Because the cucumber has such a high water content, it has a naturally strong hydrating effect, which is good news for our skin! The cucumber and our skin also share the same level of hydrogen, which makes them a perfect match.

Cucumber helps in soothing and cooling our skin, especially around sensitive or dry areas, such as the eyes.

Certain nutrients in cucumber, such as magnesium, potassium, phosphorus and calcium, are believed to be beneficial for our hair.

3. Helps Prevent Disease

According to WHFoods, cucumber contains lariciresinol, pinoresinol, and secoisolariciresinol.

Studies have shown that these so-called lignans are linked to reduced risk of serious illnesses such as cardiovascular disease.

4. Relieves Bad Breath

The phytochemicals in cucumber can kill the bacteria in your mouth that cause bad breath.

Delicious cucumber salad

Hold a slice of cucumber against the roof of your mouth for around a minute and you will feel immediately refreshed!

5. Helps to Recover from That Nasty Hangover

The water content, natural sugar, B vitamins and electrolytes in cucumber will all help you in getting rid of, or even preventing, that unwelcome hangover.

Eat one or two cucumbers before going to bed or in the morning when you wake up, and you’ll be surprised how effective it can be. Or even better, don’t drink too much!

6. Helps with Weight Loss and Digestion

Cucumber is a great addition to your diet, especially for people who are looking to lose weight, because of its low calorie and high water content.

In addition, the dietary fiber and high water content in cucumbers are effective in helping the body to get rid of toxins from the digestive system.

7. Controls Cholesterol, Blood Pressure and Blood Sugar Levels

The juice of cucumber contains a hormone needed by the cells of the pancreas to produce insulin. According to research, a compound called sterols may help to reduce cholesterol levels.

Fresh cucumber

The magnesium, potassium and fiber in cucumbers also have a positive effect on regulating blood pressure.

8. Good for Bones

Cucumber is a great source of silica, especially in the skin, perhaps the most abundant and potent mineral to be found in the human body.

Silica helps strengthening the bones in our bodies. The calcium and B vitamins in cucumber also promote good bone health.

Final Thoughts on Cucumbers

As you can see, the health benefits of cucumbers are quite surprising. I personally love eating slices of cucumber as an afternoon snack as it’s so refreshing. It’s also my favorite ingredient in salads that I create.

As a green smoothie fan, I love experimenting with cucumbers in my smoothies and juices. Check out my favorite detox green smoothie recipe with cucumber, or this surprisingly delicious broccolini green smoothie with two small cucumbers.

If you’re as excited about unique fruits as I am, please check out my bitter melon and kiwano fruit posts. They both look similar to a normal cucumber, but they are in fact quite different!


Cucumber health benefits

Donna Harrison

I created Healthy Food Tribe because I am passionate about discovering new foods and learning everything about them. I am also a smoothie fanatic and I document all my favorite recipes here on my blog.

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