Health benefits of fruits: Cucumbers

Olufunke Faluyi

Let me paint a scenario. You are cooking and suddenly decide to add vegetables to your recipe, but you do not have any.

If you have sweet potatoes, botanically known as Ipomoea batatas, in your garden, you’re good to go.

The leaves of sweet potatoes can be used as vegetables, just like Amaranthus hybridus, known as ‘efo tete’ and popularly called green. However, you should not use the leaves of Irish potatoes, botanically known as Solanum tuberosum.

This week, I will be discussing cucumber, botanically called Cucumis sativus, which belongs to the family Cucurbitaceae.

Cucumbers are the perfect top-to-tail edible plant; every part of the cucumber is edible.

They are high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.

Cucumbers are good sources of phytonutrients such as flavonoids, lignans, and triterpenes, which have antioxidant, anti-inflammatory, and anti-cancer benefits.

They are low in calories and high in fibre — a great combination for healthy eating and digestion.

They also contain vitamins and minerals your body needs to function at its best, including magnesium, potassium, and vitamins K, A, and C, supporting everything from bone to immune health.

The leaves are rich in vitamins A, C, and K, which play crucial roles in supporting overall health.

Additionally, they contain minerals like calcium, magnesium, and potassium, all of which are vital for maintaining healthy bodily functions.

Cucumber leaves contain several bioactive compounds, such as flavonoids and phenolic compounds, which possess antioxidant and anti-inflammatory effects.

These properties make cucumber leaves potentially beneficial for various health conditions.

Cucumber leaf extract has been used topically to soothe skin irritations, such as sunburns and mild rashes. The cooling and anti-inflammatory properties of the leaves can help reduce redness and discomfort. The leaves have also been used in poultices to alleviate swelling and provide relief from joint pain and arthritis.

They can be used as a refreshing addition to green salads or mixed into vegetable-based soups for added texture and flavour. Some creative cooks also infuse cucumber leaves in water or make cucumber leaf tea, which is believed to have cooling properties and may help with digestion.

By utilising cucumber leaves in your cooking, you can expand your culinary repertoire and enjoy a unique twist on traditional recipes. Young and tender leaves are the most suitable for culinary purposes, as they have a milder flavour.

Cucumbers are hydrating. If you feel thirsty, you are already dehydrated, and it’s time to replenish, according to Kathryn Boling, MD, a family medicine specialist with Mercy Medical Center in Baltimore. But if the thought of drinking yet another glass of water turns you off, it’s important to know cucumbers are an excellent substitute to increase your water intake.

A cucumber has a water content of 95 per cent, meaning you are taking in a lot of water with each one, says Amy Gorin, MS, RDN, an inclusive plant-based dietitian in Stamford, Connecticut, and owner of Plant-Based with Amy. “This helps with hydration—which is important for so many body processes and can also help prevent headaches.”

According to Angela Lemond, a Plano, Texas-based registered dietitian nutritionist, “The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fibre and beta-carotene. Beta-carotene is an antioxidant that helps with immunity, skin, eye health, and cancer prevention.”

With cucumbers, you’ll get plenty of refreshing crunch without many calories, making them a helpful food when it comes to weight loss or maintenance. “For folks who like a crunchy snack, cucumbers are ideal because they only contain 16 calories per cup,” says Frances Largeman-Roth, RDN, a dietitian and author of Smoothies & Juices: Prevention Healing Kitchen.

“Cucumbers can help with disease prevention, weight management, and digestion,” says registered dietitian Amber Sommer, RD, LD. “And because they are readily available and easy to eat, everyone can reap the benefits.”

According to Dr Anju Sood, a Bangalore-based nutritionist, “Cucumber juice is extremely good for your hair. It contains silicon and sulphur, which collectively stop hair fall and promote healthy hair.”

Cucumbers are hydrating. They are super low in sugar and carbohydrates, meaning they have a low glycemic index and are safe for people with diabetes to eat without worrying about spikes in blood sugar.

They relieve constipation, protect the renal system, aid digestion, fight intestinal worms, maintain electrolyte balance, reduce inflammation, promote gut health, have anti-cancer properties, are good for dental health, act as a hangover remedy, help with blood pressure issues, and detoxify the body.

Cucumbers are high in vitamin K, which is beneficial for bone health. They aid in weight loss and benefit the nervous system.

Cucumbers are used for skincare. They revitalise the skin, reverse skin tanning, control puffiness around the eyes, help soothe sunburn, rejuvenate the skin, treat open pores, fight cellulite, reduce dark circles, minimise eye wrinkles, and remove under-eye bags. Regularly rinsing your hair with cucumber juice can lead to silky and shiny hair.

A study reported that ethanolic extracts of the leaf have antimicrobial properties against three human pathogens: S. aureus, P. aeruginosa, and S. typhi, except E. coli.

One study reported the antifungal potential of the ethanol extract of cucumber against six fungi, and the diameter of the zone of inhibition had similar activity to the standard drug Griseofulvin.

A study published in the Pakistan Journal of Nutrition found that cucumber seeds are a good source of minerals and contain calcium. One study reported that cucumbers contain high levels of potassium, which can help to maintain normal blood pressure.

One 2015 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.

An older 2010 test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, two groups of compounds that are especially effective at blocking harmful free radicals.

A 2010 animal study induced diabetes in mice and supplemented them with cucumber peel extract. The cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.

A study titled In Vitro and In Vivo Antitumor Activity of Cucurbitacin C, a Novel Natural Product from Cucumber by Dinglan Wu et al., concluded that CuC displays multiple anti-cancer activities in vitro and in vivo by attenuating key oncogenic signalling pathways.

A study titled Effect of Hydroalcoholic and Buthanolic Extract of Cucumis sativus Seeds on Blood Glucose Levels of Normal and Streptozotocin-Induced Diabetic Rats by Mohsen Minaiyan et al., concluded that C. sativus seed extracts (hydroalcoholic and buthanolic) have beneficial effects in diabetes control, probably through a mechanism similar to euglycemic agents.

A study titled Free Radical Scavenging and Analgesic Activities of Cucumis sativus L. Fruit Extract by D. Kumar et al., concluded that the extract has shown strong analgesic action in mice by inhibiting acetic acid-induced writhing and increasing the latency period in the hot-plate test. These findings seem to justify, in part, the folkloric uses of this plant.