Eating Cucumber Benefits for Skin Cucumber Juice | Kheray ke fawaid in Urdu Hindi | Herballife
Although it is widely believed to be a vegetable, cucumber is actually a fruit.
It is rich in beneficial nutrients, as well as some plant compounds and antioxidants that may help treat and prevent some conditions.
This article takes a closer look at some of the most important health benefits of eating cucumbers.
1. It is high in nutrients
The option is low in calories but high in many important vitamins and minerals.One ounce (300 grams) unpeeled and raw option contains the following (1):
Calories: 45
Total fat: 0 g
Carbohydrates: 11 grams
Protein: 2 grams
Fiber: 2 grams
Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI
Although a typical serving size is about a third of the cucumber, so eating a standard portion will save about a third of the nutrients above.
In addition, the cucumber has a high content of water. In fact, the cucumber consists of about 96% water (2 reliable source).
To maximize the nutrient content, you should eat cucumber without peeling. Peeling them reduces the amount of fiber as well as some vitamins and minerals (3).
Summary:
Cucumber is low in calories but high in water and many important vitamins and minerals. Eating cucumber and peeling provides the most nutrients.
2. Contains antioxidants
Antioxidants are antioxidant molecules, a chemical reaction that forms highly reactive atoms with unmarried electrons known as free radicals.
Accumulation of these harmful free radicals can lead to several types of chronic diseases (4 reliable source).
Indeed, the oxidative stress caused by free radicals has been linked to cancer, heart-lung disease, and autoimmunity (4Trusted Source).
Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.
One study measured the antioxidant energy of cucumber by supplementing 30 elderly people with cucumber powder.
At the end of the 30-day study, cucumber powder caused a significant increase in several signs of antioxidant activity and improved antioxidant status (5 reliable source).
However, it is important to note that the cucumber powder used in this study is likely to contain a higher dose of antioxidants than you might consume in a typical portion of the cucumber.
Another test tube study examined the antioxidant properties of the cucumber and found it to contain flavonoids and tannins, two groups of compounds that are particularly effective in preventing harmful free radicals (6 reliable source).
Summary:
The cucumber contains antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of developing chronic diseases.
3. Promotes hydration
Water is important for your body's functions, as it plays many important roles (7 reliable sources).
It is involved in processes such as temperature regulation, waste and foodstuff transport (7 reliable source).
Indeed, proper hydration can affect everything from physical performance to metabolism (8Trusted Source and 9Trusted Source).
While most of your fluid needs are met by drinking water or other fluids, some people may get up to 40% of the total amount of water they get from food (2 reliable source).
Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, the hydration status was assessed and diet records for 442 children were collected. They found that increased intake of fruits and vegetables was associated with improved hydration (10 reliable sources).
Since the cucumber consists of about 96% water, it is especially effective in boosting hydration and can help you meet your daily fluid needs (2 reliable source).
Summary:
The cucumber consists of about 96% water, which may increase hydration and help you meet your daily fluid needs.
4. May help lose weight
An option may help you lose weight in a number of different ways.
First of all, they are low in calories.
Each serving of one cup (104 grams) contains only 16 calories, while the entire 11 ounce (300 grams) option contains only 45 calories (1).
This means that you can eat a lot of cucumber without filling in the extra calories that lead to weight gain.
Cucumber can add freshness and flavor to salads, sandwiches and side dishes and can also be used as a substitute for high calorie alternatives.
Moreover, the high water content of cucumbers can also help you lose weight.
One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie content was associated with a significant decrease in body weight (11 reliable source).
Summary:
The option is low calorie and water-rich and can be used as a low-calorie cap
5. It may reduce blood sugar
Several animal studies and test tubes have found that cucumbers may help reduce blood sugar levels and prevent some complications from diabetes.
One animal study examined the effects of different plants on blood sugar. The option has been shown to work to lower and control blood sugar levels effectively (12 reliable sources).
Another animal study caused diabetes in mice and then supplemented it with cucumber peel extract. Cucumber peel reverses most diabetes-related changes and causes low blood sugar (13 reliable sources).
Additionally, one test tube study found that cucumber may be effective in reducing oxidative stress and preventing complications associated with diabetes (14 reliable sources).
However, current evidence is limited to test tube and animal studies. More research is needed to determine how cucumbers affect blood sugar in humans.
Summary:
Test tube and animal studies show that cucumbers may help lower blood sugar and prevent complications associated with diabetes, although more research is needed.
6. It can promote regularity
Eating cucumbers may help support regular bowel movements.
Dehydration is a major risk factor for constipation, as it can alter the water balance and make stool passing difficult (15 reliable sources).
Cucumber is high in water and promotes hydration. Water can moisturize stool consistency, prevent constipation and help maintain regularity (16 reliable sources).
Moreover, the cucumber contains fiber, which helps to regulate bowel movements.
In particular, pectin, the type of soluble fiber in cucumbers, can help increase the frequency of bowel movements.
One study completed 80 participants with pectin. Pectin was found to accelerate the movement of the intestinal muscles, all while feeding beneficial bacteria in the intestine that improves the health of the digestive system (17 reliable sources).
Summary:
Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity.
7. It is easy to add them to your diet
Mild with a distinctly refreshing flavor, the cucumber is fresh or pickled in everything from salads to sandwiches.
Cucumbers are often eaten raw as a low-calorie snack or can be paired with chickpeas, olive oil, salt, or salad dressing to add a little more flavor.
With a little creativity, the choice can be enjoyed in many ways.
Here are some recipes to help incorporate cucumbers into your diet:
Baked cucumber chips
Quick pickled cucumber
Thai cucumber salad
Strawberry, lemon, cucumber and mint water
Cucumber and mint sorbet
Goat Cheese, Grilled Cheese
Summary:
Cucumbers can be eaten fresh or pickled. It can be enjoyed as a low-calorie snack or used to add flavor in a variety of dishes.
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