12 Health Benefits of Eating Cucumber (Kheera) and Nutritional Value

Cucumber, scientifically named Cucumis sativus, is a widely cultivated vegetable in the gourd family. It is low-calorie and highly hydrating, loved for its crisp texture and refreshing taste. Beyond its culinary appeal, cucumbers offer a plethora of health benefits, making them a nutritional powerhouse. Let's delve more into the nutritional facts of cucumbers and explore the various health benefits of eating cucumbers.

Cucumber Nutritional Facts

Cucumbers contain essential nutrients that contribute to overall health and well-being. They are rich in water, nutrients, and antioxidants while low in calories, fat, and sodium. The following are some key nutritional facts about cucumbers:

• Vitamins and minerals: Cucumbers are an excellent source of vitamin K and C. Vitamin K is essential for blood clotting and supporting bone health. In contrast, vitamin C helps collagen synthesis and boosts the immune system. Additionally, cucumbers provide minerals such as potassium, magnesium, and manganese, which are vital for maintaining proper bodily functions.
• Hydration and detoxification: Cucumbers comprise approximately 96% water, making them an excellent hydrating food choice. Staying well-hydrated is vital for various bodily functions, including digestion, metabolism, and temperature regulation. Moreover, cucumbers act as a natural diuretic, aiding in eliminating toxins from the body and boosting healthy kidney function.
• Antioxidants: Cucumbers contain several antioxidants, including flavonoids and tannins, that reduce the likelihood of various chronic diseases, like cardiovascular disorders and certain types of cancer. 

Additionally, cucumbers contain cucurbitacins, a group of powerful compounds that exhibit anti-inflammatory and anticancer properties.

12 Health Benefits of Cucumber

The following are some of the benefits of eating kheera or cucumber:

1. Hydration and weight management: Cucumber for health is an age-old idiom. Due to their high water percentage and low calorie count, cucumbers are an excellent choice for staying hydrated and aiding in weight management. They provide a sense of fullness while remaining low in calories, making them a great addition to a balanced diet.
2. Promotes digestion: Cucumbers are rich in dietary fibre, which encourages healthy digestion. Fibre also adds bulk to stool, preventing constipation and promoting regular bowel movements. Including cucumbers in your diet can help maintain a healthy digestive system.
3. Skin health: Cucumbers' high water content and cooling properties benefit skin health. Applying cucumber slices or cucumber-infused products can soothe sunburns, reduce puffiness, and hydrate the skin. Additionally, the antioxidants present in cucumbers help combat skin ageing and maintain a youthful appearance.
4. Bone health: Cucumbers contain copious amounts of vitamin K, which is vital for bone health. Adequate vitamin K intake helps improve calcium absorption and reduces the chance of fractures and osteoporosis. Therefore, include cucumbers in your diet for strong and healthy bones.
5. Heart health: Cucumbers contain potassium, which helps regulate blood pressure and reduce the risk of cardiovascular diseases. Additionally, the plant compound cucurbitacins in cucumbers has anti-inflammatory effects, which can further support heart health.
6. Diabetes management: Cucumbers have a low glycemic index, making them suitable for individuals with diabetes. The fibre content in cucumbers slows down digestion, preventing spikes in blood sugar levels. Including cucumbers in a diabetic diet can contribute to better blood sugar control.
7. Eyes’ well-being: Cucumbers contain various antioxidants, such as beta-carotene and lutein, which are beneficial for eyes. These antioxidants aid in protecting the eyes from damage caused by circulating free radicals and reduce the possibility of age-related macular degeneration and cataracts.
8. Anti-inflammatory properties: The presence of cucurbitacins in cucumbers gives them potent anti-inflammatory properties. Regular consumption of cucumbers may help reduce bodily inflammation, alleviating symptoms of various conditions, such as arthritis and asthma.
9. Cancer prevention: Cucumbers contain various compounds, such as cucurbitacins and lignans, which have anticancer properties in studies. These compounds help inhibit cancer cell growth and reduce the possibility of certain types of cancer, including breast, uterine, and prostate cancer.
10. Brain health: The flavonoids present in cucumbers enhance cognitive function and lower the chance of neurodegenerative diseases, such as Alzheimer's disease. Including cucumbers in your diet may contribute to maintaining a healthy brain.
11. Oral health: Chewing cucumbers stimulates saliva production, which helps neutralise acids in the mouth and prevent tooth degeneration. Additionally, the high water percentage of cucumbers helps keep the mouth hydrated and reduces the risk of dry mouth.
12. Alleviates bad breath: Bacteria present in the mouth can cause bad breath or halitosis. Cucumbers can help combat bad breath by containing phytochemicals that kill bacteria responsible for unpleasant odours. Including cucumbers in your diet can contribute to fresher breath.

Conclusion

Cucumbers are not only a refreshing and versatile vegetable but also a nutritional powerhouse. From promoting hydration and aiding in weight management to providing numerous health benefits, cucumbers are a valuable addition to a balanced diet. Cucumbers offer innumerable advantages for overall health and well-being, whether eaten as a snack, added to salads, or used in skincare routines. So, next time you reach for a healthy snack, consider the humble cucumber and reap its nutritional benefits.

So, take a bite of daily cucumber for good health. 

Dr Priyanka Shukla

Dietician

Ramkrishna CARE Hospitals, Raipur