Cucumbers belong to the same plant family as squash,
pumpkin, and watermelon (the Cucurbitaceae family)
Like watermelon, cucumbers are made up of mostly (95
percent) water, which means eating them on a hot
summer day can help you stay hydrated.
However, there’s reason to eat cucumbers all year long.
With vitamin K, B vitamins, copper, potassium, vitamin
C, and manganese, cucumbers can help you to avoid
nutrient deficiencies that are widespread among those
eating a typical American diet.
Plus, cucumbers contain unique polyphenols and other
compounds that may help reduce your risk of chronic
diseases and much, much more.
9 Reasons to Eat Cucumbers
1. Protect Your Brain
Cucumbers contain an anti-inflammatory flavonol called
fisetin that appears to play an important role in brain
health. In addition to improving your memory and
protecting your nerve cells from age-related decline,1
fisetin has been found to prevent progressive memory
and learning impairments in mice with Alzheimer’s
disease.2
2. Reduce Your Risk of Cancer
Cucumbers contain polyphenols called lignans
(pinoresinol, lariciresinol, and secoisolariciresinol),
which may help to lower your risk of breast, uterine,
ovarian, and prostate cancers.3 They also contain
phytonutrients called cucurbitacins, which also have
anti-cancer properties. According to the George
Mateljan Foundation:4
“Scientists have already determined that several
different signaling pathways (for example, the JAK-
STAT and MAPK pathways) required for cancer cell
development and survival can be blocked by activity of
cucurbitacins.”
3. Fight Inflammation
Cucumbers may help to “cool” the inflammatory
response in your body, and animal studies suggest that
cucumber extract helps reduce unwanted inflammation,
in part by inhibiting the activity of pro-inflammatory
enzymes (including cyclo-oxygenase 2, or COX-2).5
4. Antioxidant Properties
Cucumbers contain numerous antioxidants, including
the well-known vitamin C and beta-carotene. They also
contain antioxidant flavonoids, such as quercetin,
apigenin, luteolin, and kaempferol,6 which provide
additional benefits.
For instance, quercetin is an antioxidant that many
believe prevents histamine release—making quercetin-
rich foods “natural antihistamines.” Kaempferol,
meanwhile, may help fight cancer and lower your risk of
chronic diseases including heart disease.
5. Freshen Your Breath
Placing a cucumber slice on the roof of your mouth may
help to rid your mouth of odor-causing bacteria.
According to the principles of Ayurveda, eating
cucumbers may also help to release excess heat in your
stomach, which is said to be a primary cause of bad
breath.7
6. Manage Stress
Cucumbers contain multiple B vitamins, including
vitamin B1, vitamin B5, and vitamin B7 (biotin).
B vitamins are known to help ease feelings of anxiety
and buffer some of the damaging effects of stress.
7. Support Your Digestive Health
Cucumbers are rich in two of the most basic elements
needed for healthy digestion:
water and fiber. Adding cucumbers to your juice or
salad can help you meet the ideal of amount of fiber
your body needs — 50 grams per 1,000 calories
consumed.
If you struggle with acid reflux, you should know that
drinking water can help suppress acute symptoms of
acid reflux by temporarily raising stomach pH; it’s
possible that water-rich cucumbers may have a similar
effect.
Cucumber skins contain insoluble fiber, which helps add
bulk to your stool. This helps food to move through your
digestive tract more quickly for healthy elimination.
8. Maintain a Healthy Weight
Cucumbers are very low in calories, yet they make a
filling snack (one cup of sliced cucumber contains just
16 calories).8 The soluble fiber in cucumbers dissolves
into a gel-like texture in your gut, helping to slow down
your digestion.
This helps you to feel full longer and is one reason why
fiber-rich foods may help with weight control.
9. Support Heart Health
Cucumbers contain potassium, which is associated with
lower blood pressure levels.
A proper balance of potassium both inside and outside
your cells is crucial for your body to function properly.
As an electrolyte, potassium is a positive charged ion
that must maintain a certain concentration (about 30
times higher inside than outside your cells) in order to
carry out its functions, which includes interacting with
sodium to help control nerve impulse transmission,
muscle contraction, and heart function.
