Are cucumbers healthy? Experts explain.
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Are cucumbers healthy? Experts explain.
Cucumbers have been cultivated and enjoyed for thousands of years. A single medium cucumber contains a host of nutrients like calcium, magnesium, zinc, manganese, phosphorus, vitamin C, vitamin K and over 1 gram of dietary fiber. Cucumbers belong to the Cucurbitaceae family, also known as the gourd family, which includes pumpkins, melons, squash and zucchini. Some groups of people may benefit from eating cucumbers in moderation, such as those with sensitive digestive systems or kidney issues, a dietitian says. The U.S. Department of Agriculture says cucumbers remain a healthy, hydrating addition to any diet, but should be avoided in large quantities for health and weight-loss reasons. The USDA recommends eating no more than one cucumber a day, or one per person, per day for the next few weeks, depending on the size of the cucumber and the amount of fiber in it.
“People love that cucumbers are a refreshing snack on their own and are as versatile as they are satisfying,” says Jen Messer, a registered dietitian and nutrition consultant at Jen Messer Nutrition.
Here’s why cucumbers’ continued popularity is a good thing, plus why some groups of people may benefit from eating them in moderation.
Are cucumbers fruits or vegetables?
Botanically speaking, cucumbers are fruits because they develop from the flower of the cucumber plant and contain seeds. But in culinary contexts, “cucumbers are most commonly treated as vegetables,” explains Alex Larson, a registered dietitian, endurance athlete nutritionist and founder of Alex Larson Nutrition. This is due to their savory flavor, typical grocery story categorization and the way they’re most commonly used in snacks and meals.
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Cucumbers belong to the Cucurbitaceae family, also known as the gourd family, which includes more than 750 species worldwide “such as pumpkins, melons, squash and zucchini,” says Messer.
There are several types of cucumbers, generally categorized as slicing cucumbers, pickling cucumbers or seedless (also known as burpless) cucumbers. Slicing cucumbers are larger with thicker skins and are usually eaten fresh, often atop salads or as part of charcuterie boards. Pickling cucumbers are smaller with bumpy skins and a firmer texture, ideal for preserving in vinegar or brine. These are the types of cucumbers used to make pickles. Burpless cucumbers have thinner skins and fewer seeds, and are bred to be gentler on the digestive system.
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Are cucumbers healthy? What are cucumbers good for?
Regardless of which variety you enjoy, cucumbers offer several health benefits. A single medium cucumber, for instance, contains a host of nutrients like calcium, magnesium, zinc, manganese, phosphorus, vitamin C, vitamin K, about 1.3 grams of protein and over 1 gram of dietary fiber, according to the U.S. Department of Agriculture.
Their vitamin K content “is important for blood clotting and bone health,” says Messer, while vitamin C “boosts immune function and supports skin health.” A medium cucumber also provides nearly 400 milligrams of potassium, “which helps improve blood pressure and supports muscle and nerve function,” she adds.
Cucumbers are also “rich in antioxidants that may offer anti-inflammatory and anti-cancer properties,” says Larson. Their high water content also “supports hydration and may promote gentle detoxification,” she adds. Messer notes that cucumbers may also have antidiabetic properties by helping to regulate blood sugar and reduce lipid levels.
Thanks to their fiber content, high water concentration and low calorie count (around 30 calories per cucumber), cucumbers can also support weight loss and improve digestive regularity, making them a proven natural remedy for constipation.
Their benefits extend beyond internal health. “Cucumber extracts are known for their soothing effects on the skin, helping reduce swelling, irritation and sunburn,” adds Messer.
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Can you eat cucumbers every day?
While cucumbers are generally safe and healthy, they do have some potential drawbacks. “Cucumbers contain cucurbitacins, which can be toxic in large quantities and may cause gastrointestinal discomfort, including nausea and diarrhea,” explains Messer. This may be especially relevant for individuals with sensitive digestive systems or gastrointestinal conditions.
Other groups of people that should exercise caution include those with allergies to other members of the Cucurbitaceae family, individuals with blood-clotting disorders or anyone with kidney issues. “Cucumbers have antiplatelet properties, which may interact with anticoagulant or antiplatelet medications and potentially increase the risk of bleeding,” Messer warns.
As long as such considerations are kept in mind, though, Larson says cucumbers remain a healthy, hydrating addition to any diet by “offering a satisfying crunch with a side of health benefits.”