How Cucumbers Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin K – 62%

Good Source of: 

  • Vitamin C – 14%

Also a Source of:

  • Pantothenic Acid – 8%
  • Vitamin B6 – 6%
  • Riboflavin – 6%
  • Vitamin A – 6%
  • Folate – 5%
  • Thiamin – 5%

Minerals

Good Source of: 

  • Potassium – 13%
  • Manganese – 12%
  • Magnesium – 10%

Also a Source of: 

  • Phosphorus – 7%
  • Copper – 6%
  • Iron – 5%
  • Calcium – 5%

Other

Also a Source of:

  • Protein – 4%
  • Dietary Fiber – 6%
  • Antioxidants – Cucurbitacin

*All nutritional information found at (1)

How Cucumbers Prevent Chronic Disease

How Cucumbers Prevent Cancer

    • Cucumbers are loaded with antioxidants that combat cancerous mechanisms, such as oxidative stress and chronic inflammation. Oxidative stress can lead to an excess of free radicals. When in moderation, free radicals have been shown to be beneficial for health, as they excrete waste products. However, in excess, free radicals start attacking tissue and destroying important cellular structures. As a result, cancer cells generate and spread easily, proliferating, and impacting various parts of the body. (2)
  • Cucumbers are very rich in antioxidants. Antioxidants help eliminate excess free radicals and prevent damage to important tissues. Antioxidants can also help eliminate cancer cells. (3)
    • Studies have shown that cucumbers are rich in the antioxidant called cucurbitacin. (4)

    • Cucurbitacin has been shown to have apoptotic effects on cancer cells, which prevent cancer cells from growing and reproducing over time. (5)

How Cucumbers Prevent Diabetes

  • Cucumbers have been shown to have beneficial effects that counteract the development of diabetes. As you consume sugar and carbs through diet, your body breaks them down and uses the hormone insulin to instruct cells to uptake broken-down sugars for fuel. If there is an imbalance in the number of blood cells and simple sugars in the bloodstream, there’s an increased risk of type 2 diabetes.

  • Cucumbers have been shown to regulate glucose levels. As a result, they can be beneficial in ensuring your bloodstream is not overloaded with sugars, leading to type 2 diabetes. (6)

    • Cucumbers play a role in regulating the metabolic activity of hepatic glycogen, which is an important hormone in the regulation of blood sugar. (7)

    • One study showed that cucumber peel helps manage the symptoms of diabetes in mice. Further studies must be done to confirm these findings. (8)

How Cucumbers Prevent Cardiovascular Disease

  • Cucumbers have been shown to protect against cardiovascular disease by maintaining cholesterol levels.

    • Cucumbers are especially crucial for maintaining glucose metabolism and LDL cholesterol oxidation. Cucumbers help lower the LDL-oxidation and improve levels of good HDL cholesterol. This is especially important because, as LDL oxidation increases, plaque build up can affect your blood vessels. Anthocyanins and other antioxidants help mitigate plaque buildup; ultimately, this leads to lower blood pressure and a healthier heart. (9)

    • One study showed that the cucurbitacins found in cucumbers are important for preventing atherosclerosis, the process of plaque blocking arteries and preventing proper blood flow. (10)

    • Cucumbers are also rich in vitamin K. Vitamin K has been shown to prevent blood clotting. It reduces your risk of heart attack and stroke. (11)

Cucumbers Promote a Number of Health Benefits

How Cucumbers Promote Bone Health

Cucumbers have been shown to promote overall bone health due to their rich vitamin K content. Many studies have linked vitamin K to increased bone strength and durability. By consuming recommended amounts of vitamin K, you can reduce your risk of contracting diseases such as osteoporosis and rheumatoid arthritis. (12)

How Cucumbers Promote Skin Health

Cucumbers have been shown to promote skin health. Specifically, cucumbers help cool and sooth the skin, reducing swelling. (13)

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