HEALTH BENEFITS OF CUCUMBER:

                                                   HEALTH BENEFITS OF CUCUMBER:

Though commonly thought to be a vegetable, cucumber is actuallya fruit.It's high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat andeven prevent some conditions.Also, cucumbers are lowin calories and contain a good amountof water and soluble fiber, making themideal for promoting hydration and aidingin weight loss.This article takes a closer look atsome of the top health benefitsof eating cucumber.
 Cucumbers are low in calories but high in manyimportant vitaminsandminerals.One 11-ounce (300-gram) unpeeled, rawcucumber contains the following ( 1 ):Calories: 45Total fat: 0 gramsCarbs: 11 gramsProtein: 2 gramsFiber: 2 gramsVitamin C: 14% of the RDIVitamin K: 62% of the RDIMagnesium: 10% of the RDIPotassium: 13% of the RDIManganese: 12% of the RDIAlthough,the typical serving size is about one-third of a cucumber, so eating a standard portionwould provide about one-third of the nutrientsabove.Additionally,cucumbers have ahigh water content. In fact, cucumbers are made up of about 96% water ( 2 ).Tomaximize their nutrient content,cucumbers should be eaten unpeeled. Peeling them reducesthe amountof fiber, as well as certain vitamins andminerals ( 3 ).SUMMARY:Cucumbers are lowin calories but high in water andseveral important vitaminsand minerals. Eating cucumbers withthe peel provides the maximum amount of nutrients.Antioxidantsare molecules that block oxidation, a chemical reaction that forms highly reactiveatoms with unpaired electrons known as freeradicals.The accumulation of these harmful free radicals can lead toseveral types of chronic illness( 4 ).In fact, oxidative stress causedby free radicals has been associatedwith cancer andheart, lung and autoimmune disease ( 4 ).Fruits and vegetables, including cucumbers, are especiallyrich in beneficial antioxidants that may reduce the risk of these conditions.One study measured the antioxidant powerof cucumber by supplementing 30 older adults with cucumber powder.At the endof the 30-day study, cucumber powder causeda significant increase in severalmarkers of antioxidant activity and improvedantioxidant status ( 5 ).However, it's important to notethat the cucumber powder usedin this study likely contained a greater doseof antioxidants thanyou wouldconsume in a typical servingof cucumber.Another test-tube study investigatedthe antioxidant properties of cucumbers and foundthat they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals ( 6 ).SUMMARY:Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals andmay reduce the risk of chronic disease.Water is crucial to yourbody's function,playing numerous important roles ( 7 ).Itis involved in processes like temperatureregulation and the transportation of waste productsand nutrients ( 7 ).In fact, proper hydration can affect everything from physical performance to metabolism( 8 , 9 ).While you meet the majority of your fluid needs bydrinking water or other liquids, some peoplemay get as much as 40% of their totalwater intakefrom food ( 2 ).Fruits and vegetables, in particular, can be agood source of water in yourdiet.In one study, hydration status wasassessed anddiet records werecollected for 442 children. They foundthat increasedfruit and vegetable intakewasassociated with improvements in hydration status( 10 ).Because cucumbers are composedof about 96% water, they are especially effectiveat promoting hydration andcan help you meetyour daily fluid needs ( 2 ).SUMMARY:Cucumbers are composed of about 96% water, which may increase hydration and help you meet yourdaily fluid needs.Cucumbers couldpotentially help you lose weight in a few differentways.First of all, they are low in calories.Each one-cup (104-gram) servingcontains just 16 calories, while an entire 11- ounce(300-gram) cucumber contains only45 calories ( 1 ).This means that you can eat plenty of cucumbers without packing on the extracalories that lead to weight gain.Cucumbers can addfreshness andflavor to salads, sandwiches and sidedishes andmay also be used as a replacement for highercalorie alternatives.Furthermore, the high water contentof cucumbers could aidin weight lossas well.One analysis looked at 13 studies including 3,628 people andfound that eating foods withhigh water and low calorie contents was associatedwith asignificant decrease in body weight ( 11 ).SUMMARY:Cucumbers are lowin calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aidin weight loss.Severalanimal and test-tube studies have foundthat cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.One animal study examined the effects of various plants on blood sugar. Cucumbers wereshown to effectively reduceand controlblood sugar levels ( 12 ).Another animal study induced diabetes in mice andthen supplementedthem with cucumber peel extract. Cucumberpeel reversed most of the diabetes-associated changes and caused a decrease in blood sugar ( 13 ).In addition, onetest-tube study found that cucumbers may be effective atreducing oxidative stress and preventing diabetes-related complications ( 14 ).However, the current evidence is limited to test- tubeand animalstudies. Further research is needed to determinehow cucumbers may affect blood sugar in humans.SUMMARY:Test-tube andanimal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.Eating cucumbers may help supportregular bowel movements.Dehydrationis a majorrisk factorfor constipation, as it canalter your water balance andmake the passage of stooldifficult( 15 ).Cucumbers are high in water andpromotehydration. Staying hydrated can improve stoolconsistency, prevent constipation and help maintain regularity ( 16 ).Moreover, cucumbers contain fiber ,which helps regulate bowelmovements.In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowelmovement frequency.One study had 80 participants supplementwith pectin. It foundthat pectin sped up the movement of the intestinal muscles, allwhile feeding the beneficial bacteria in the gut that improvedigestive health ( 17 ).SUMMARY:Cucumbers contain a good amountof fiber and water, bothof which may help prevent constipation and increase regularity.Mild with a distinctlycrisp and refreshing flavor, cucumbers are commonly enjoyedfresh or pickled in everything from salads to sandwiches.Cucumbers are also often eaten rawas alow-calorie snack or can be paired with hummus, olive oil, salt or salad dressing toadd a bit moreflavor.With just a bit of creativity, cucumbers can be enjoyed in manyways.Hereare a few recipesto help incorporatecucumbers into yourdiet:BakedCucumber ChipsQuick Pickled CucumbersThaiCucumber SaladStrawberry, Lime, Cucumber andMint-Infused WaterCucumber andMint SorbetCucumber Goat Cheese GrilledCheeseSUMMARY:Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low- calorie snack or usedto add flavor in avariety of dishes.Cucumbers are a refreshing, nutritious andincredibly versatileaddition to any diet.They are lowin calories but contain manyimportant vitaminsandminerals, as well as a high water content.Eating cucumbers may lead to manypotential health benefits, including weight loss, balancedhydration, digestive regularity andlower blood sugar levels.