9 Main Health Benefits Of Cucumber (With Healthy Recipes)

What are the health benefits of cucumber? Cucumber is a nutritious vegetable and low in calories, since it is rich in water, minerals and antioxidants, having several health benefits such as favoring weight loss, keeping the body hydrated and the functioning of the regulated intestine, as well as reducing the blood sugar levels.

In addition, cucumber is widely used to refresh and tone the skin, as well as to maintain hair health, and can be consumed in salads, juices or in the preparation of facial masks, for example.

Health Benefits Of Cucumber

The main health benefits of cucumber are:

  1. It helps with weight loss: Because it is low in calories and contains fiber, which helps to increase the feeling of satiety;
  2. Prevents cramps during exercise: As it is a vegetable rich in potassium and magnesium, important minerals for muscle contraction;
  3. Improves blood circulation: As it is low in fats, rich in water and antioxidants, which helps to relax blood vessels;
  4. Promotes hydration of the body: As it is composed of 96% water;
  5. Improves intestinal transit: Due to the presence of fibers that delay the absorption of sugar at the intestinal level.
  6. Regulates blood sugar: It has fibers that delay the absorption of sugar at the intestinal level, which can help in the prevention of diabetes;
  7. Prevents cancer: It is a food rich in flavonoids and lignans, which are compounds with great antioxidant power and which help to fight oxidative stress caused by the formation of free radicals;
  8. Improves fluid retention: It has a diuretic effect on the body;
  9. Maintains the health of the skin, nails, eyes and hair: It contains antioxidants, with vitamin C and carotenoids. In addition to being rich in water, which guarantees its moisturizing effect.
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In addition, it also promotes heart health due to the fact that it is rich in potassium, as this mineral is important for the contraction of the heart muscle, helping to decrease the risk of heart disease.

Cucumber properties

The cucumber has several properties, being considered a diuretic, antioxidant, depurative, moisturizing, anti-inflammatory, emollient, slimming and anti-diabetic food, having all the health benefits mentioned above.

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Nutritional information

The following table indicates the nutritional composition of 100g of cucumber:

Energy10 calories
Carbohydrates2.0 g
Protein0.9 g
Fibers1.1 g
Calcium10 mg
Magnesium9 mg
Sodium3 mg
Potassium154 mg
Phosphor12 mg
Vitamin C5 mg
Vitamin A6 mcg
Carotenes35 mcg
Folic acid9 mcg

It is important to keep in mind that to obtain all the benefits mentioned above, cucumber must be included in a balanced and healthy diet.

How to consume cucumber

The cucumber can be eaten raw, used to make juice or it can be eaten in the form of pickles. However, not everyone can efficiently digest cucumber, and a good alternative for consuming low-calorie fiber and vitamins is through pumpkin or eggplant.

1. Cucumber water

In some people, it can be a little difficult to be digested and in such cases, a slice of cucumber could be placed in the water and drink during the day. In addition, cucumber water helps to detoxify the body, keep it hydrated, and provide antioxidants.

To prepare cucumber water, it is recommended to put 250 grams of cucumber in 1 liter of water.

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2. Cucumber pickle recipe


  • 1/3 cup of apple cider vinegar;
  • 1 tablespoon of sugar;
  • 1/2 teaspoon of grated ginger;
  • 1 cucumber.

Preparation mode:

Mix the sugar, vinegar and ginger and stir until all the sugar has dissolved. Add the cucumber cut in very thin slices with the peel and leave for at least two hours in the refrigerator before serving.

3. Cucumber detox juice


  • 2 apples with peel;
  • 1 medium cucumber;
  • 3 mint leaves.

Preparation mode:

Remove the seeds from the apples and blend all the ingredients in the blender. Keep it in the refrigerator for some hours and drink the cream without adding sugar.

4. Cucumber salad


  • 4 lettuce leaves;
  • 1/2 pack of watercress;
  • 1 large diced tomato;
  • One boiled egg;
  • One cucumber in strips or cubes;
  • 1 grated carrot;
  • Olive oil, vinegar, parsley, lemon and oregano for seasoning.

Preparation mode:

Cook the egg and cut the vegetables, mixing everything and seasoning as you wish. Serve fresh as a starter for lunch or dinner. If the person wishes, he can add shredded chicken or tuna to consume for dinner.


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