5 MEDICAL ADVANTAGES OF EATING CUCUMBER
Though commonly
thought to be a vegetable, cucumber is actually a fruit.
It's high in
beneficial nutrients, as well as certain plant compounds and antioxidants that
may help treat and even prevent some conditions.
Also, cucumbers are
low in calories and contain a good amount of water and soluble fiber, making
them ideal for promoting hydration and aiding in weight loss.
This article takes a
closer look at some of the top health benefits of eating cucumber.
Antioxidants are
molecules that block oxidation, a chemical reaction that forms highly reactive
atoms with unpaired electrons known as free radicals.
The accumulation of
these harmful free radicals can lead to several types of chronic illness.
In fact, oxidative
stress caused by free radicals has been associated with cancer and heart, lung
and autoimmune disease.
Fruits and
vegetables, including cucumbers, are especially rich in beneficial antioxidants
that may reduce the risk of these conditions.
One study measured the
antioxidant power of cucumber by supplementing 30 older adults with cucumber
powder.
At the end of the
30-day study, cucumber powder caused a significant increase in several markers
of antioxidant activity and improved antioxidant status.
However, it's
important to note that the cucumber powder used in this study likely contained
a greater dose of antioxidants than you would consume in a typical serving of
cucumber.
Another test-tube
study investigated the antioxidant properties of cucumbers and found that they
contain flavonoids and tannins, which are two groups of compounds that are
especially effective at blocking harmful free radicals .
Water is crucial to
your body's function, playing numerous important roles.
It is involved in
processes like temperature regulation and the transportation of waste products
and nutrients.
In fact, proper
hydration can affect everything from physical performance to metabolism.
While you meet the
majority of your fluid needs by drinking water or other liquids, some
people may get as much as 40% of their total water intake from food.
Fruits and vegetables,
in particular, can be a good source of water in your diet.
In one study,
hydration status was assessed and diet records were collected for 442 children.
They found that increased fruit and vegetable intake was associated with
improvements in hydration status.
Because cucumbers are
composed of about 96% water, they are especially effective at promoting
hydration and can help you meet your daily fluid needs
Cucumbers are low in calories but
high in many important vitamins and minerals.
One 11-ounce (300-gram) unpeeled, raw cucumber
contains the following :
·
Calories: 45
·
Potassium: 13% of the RDI
·
Protein: 2 grams
·
Total fat: 0 grams
·
Vitamin C: 14% of the RDI
·
Vitamin K: 62% of the RDI
·
Carbs: 11 grams
·
Fiber: 2 grams
·
Manganese: 12% of the RDI
·
Magnesium: 10% of the RDI
Although, the typical serving size is about
one-third of a cucumber, so eating a standard portion would provide about
one-third of the nutrients above.
Additionally, cucumbers have a high water
content. In fact, cucumbers are made up of about 96% water.
To maximize their nutrient content, cucumbers
should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as
certain vitamins and minerals.
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4.
It May Lower Blood Sugar
Several animal and test-tube studies have
found that 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 were shown to effectively reduce and
control blood sugar levels.
Another animal study induced diabetes in mice
and then supplemented them with cucumber peel extract. Cucumber peel reversed
most of the diabetes-associated changes and caused a decrease in blood sugar.
In addition, one test-tube study found that
cucumbers may be effective at reducing oxidative stress and preventing
diabetes-related complications.
However, the current evidence is limited to
test-tube and animal studies. Further research is needed to determine how
cucumbers may affect blood sugar in humans.
5. It May Aid in
Weight Loss
Cucumbers could
potentially help you lose weight in a few different ways.
This means that you
can eat plenty of cucumbers without packing on the extra calories that lead to
weight gain.
Cucumbers can add
freshness and flavor to salads, sandwiches and side dishes and may also be used
as a replacement for higher calorie alternatives.
Furthermore, the high
water content of cucumbers could aid in weight loss as well.
One analysis looked at
13 studies including 3,628 people and found that eating foods with high water
and low calorie contents was associated with a significant decrease in body
weight.
In conclusion
Cucumbers are a
refreshing, nutritious and incredibly versatile addition to any diet.
They are low in
calories but contain many important vitamins and minerals, as well as a high
water content.
Eating cucumbers may
lead to many potential health benefits, including weight loss, balanced
hydration, digestive regularity and lower blood sugar levels.
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