What are the benefits of cucumber ?
Guest of the summer tables, the cucumber seduces by its crunchiness, its sweet and refreshing flavor and its ease of preparation. But what about its benefits? We know it is low in calories, but does it have other health benefits? Focus on one of the star vegetables of the summer…
The nutritional values of cucumber
Cucumber is a vegetable plant from the Cucurbitaceae family, like melon, zucchini or pumpkin. It is actually a fruit, which is eaten like a vegetable. There are different varieties:
- The short cucumber, whose skin is matte and slightly rough. Sometimes it can be bitter and contains seeds.
- The long cucumber, whose skin is shiny and finely streaked. It is rather sweet and contains no seeds.
- The “beit-alpha”, or Lebanese cucumber, which is short and whose skin is smooth and shiny. Its flavor is very sweet.
In terms of nutritional values, we can say that the cucumber lives up to its reputation as a slimming food: it “weighs” only 14 kcal per 100 g! It’s made of :
- 96.3% water
- 1.8% carbohydrates
- 0.9% fiber
- 0.6% protein
- 0.1% fat
However, and despite its high water content, it is nonetheless rich in micronutrients:
- 8.25 mg of vitamin C – anti- fatigue , anti-oxidation
- 19.2 mg of calcium – bone and dental health
- 157 mg of potassium – cellular health, regulation of potassium and blood pressure
- 4.8 mg of sodium – nerve and muscle function, maintenance of fluid balance
- 24.7 mg of phosphorus – cellular health, enzyme activation, pH homeostasis
What are the benefits of cucumber ?
Antioxidant power
Cucumber is indeed an ally against oxidative stress. Its vitamin C content makes it a good antioxidant. Even more interesting, it contains many polyphenols: its flesh, but especially its skin are very rich in chlorophyll , flavonoids (quercetin, apigenin, luteolin, kaempferol) (1) and catechins (2) . It should also be eaten unpeeled, as the health benefits are important: improvement of chronic diseases, prevention of premature aging, possible preventive effect against cancer , reduction of inflammation, protection of the immune system .
A slimming food and an ally of digestion
Cucumber lives up to its reputation as a slimming food: not only is it rich in water and low in calories , but its fiber is very satiating. Moreover, the cucumber constitutes a good balance of soluble and insoluble fibres:
- Its skin, rich in insoluble fibers, accelerates transit while promoting satiety. Thus it contributes positively to the regulation of hunger and digestive tone .
- Its flesh, meanwhile, is highly endowed with soluble fiber. It therefore allows a “cleaning” of the digestive tract, promotes transit and is a good source of prebiotics.
A simple downside: cucumber seeds are not easily digestible. Also, if you opt for a short cucumber with rough skin, it is better to deseed it before consuming it. Finally, if you have a fragile intestine, it is better to peel the cucumber before eating it. You will lose in nutritional intake but gain in digestive comfort!
Hypolipidemic and hypoglycemic
Cucumber is also an interesting food for people suffering from high cholesterol or diabetes (3) . Its soluble fibers play the role of “carbohydrate and lipid sensor”. When combined with other foods, during a meal, it tends to slow down the absorption of dietary fats and sugars. Thus, cucumber fibers prevent spikes in blood sugar.
Anti-water retention
Another advantage of the cucumber: its richness in water and its potassium-sodium balance make it an ally against the phenomenon of water retention . Provided of course not to salt it! Sodium increases water retention in the tissues, while potassium acts as a natural diuretic. Also, if you are prone to edema – accentuated by the heat of the summer period, nothing beats a cucumber salad to soothe your ailments!
How to eat cucumber?
There are a thousand and one ways to consume the cucumber, as its sweet flavor is so popular at weddings!
- It is used to make tzatziki, a typical dish from the Mediterranean basin based on fresh cheese and herbs.
- It is perfect for making cold summer sandwiches, with cottage cheese, tomatoes and a few aromatic herbs.
- It can also be used in the composition of cold soups, combined with tomato, pepper, or even watermelon. Moreover, it is one of the key ingredients of gazpacho.
- It can also be associated with a fruit , to make a sweet and savory salad. It works wonders married with mango, lemon, tender onion. Add chicken or shrimp, and voila!
- Cucumber can be cooked! Provided that the cooking is not long, so as not to “empty” it of its benefits. But it is possible to steam it quickly, or even prepare it pan-fried, with olive oil, a little garlic and a few spices .
- Finally, let’s not forget that although it is eaten as a vegetable , the cucumber is a fruit. Also, it will be enjoyed as is: vanilla cucumber jam, fresh smoothie for the summer, part of a fruit salad, in a panna cotta verrine… Don’t be afraid, dare!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.