12 Health Benefits of Cucumber, Proven by Science (+11 Delicious Cucumber Recipes)

If you don’t already know, cucumbers are mostly made of water, which makes them low in calories, and they come packed with many nutritional benefits. They're a part the plant family including watermelon, squash, and pumpkin, called Cucurbitaceae. So there's no reason why you shouldn't devour fresh cucumbers in your salad, on a toast, or in a smoothie.

The moisture-rich anatomy of a cucumber consists of vitamins (K, C, A), magnesium, potassium, anti-inflammatory substances, and 96 percent of water. You can eat a sufficient amount of cucumbers everyday to stay hydrated, support overall heart health, fight inflammation in the body, reduce the effects of aging, and much more! (1)

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Without further delay, I'm now going to reveal the many health benefits of cucumbers. Plus, you’ll find some exciting new recipes to cook cucumbers this summer season!

1. Eating Cucumbers Regularly Prevents Dehydration

Dehydration is a toxic deficiency in the body that can lead to other dangerous abnormalities, diseases, and health conditions. It occurs when there’s more loss of water in the body than consumption. With more water moving out, the amount of water that you’re currently taking in is not sufficient for proper metabolic processes.

Dehydration can often lead to nausea, rapid heartbeat, dizziness, weakness, palpitations, headaches, and constipation. (2)

A single cucumber consists of 96 percent of water. So reaching for a cucumber after an intense workout session or after a long day at work can hydrate your body faster than a glass of water.

More importantly, the high water content paired with the mineral salts and vitamins present in cucumbers replenishes your entire body while filling up your stomach more effectively. (3)

Key Takeaway: The symptoms of severe dehydration in the body can often lead to heart problems and organ failure. It can also lead to death, if not taken seriously. To fight the many signs of dehydration, consuming cucumbers regularly can be of great help. They provide the necessary nutrients and hydration for the body.

2. Cucumbers are a Good Source of Fiber which Helps Lower Blood Pressure for Diabetes

Diabetics indulge in a more restricted diet due to the high sugar or high blood glucose content in their body. It is a form of metabolic disease in which a person’s blood sugar levels affect the overall body’s functioning.

There are many types of diabetes, but the one I’m specifically discussing here is Type 2 diabetes. This chronic condition requires a natural remedy to help lower blood sugars. Cucumbers consist of certain substances that help the pancreas to produce more insulin in the body. This stimulation decreases the diabetic’s sugar production. (4,5)

Also, cucumbers contain the nutrient fiber, although not in great amounts, but they also help in providing positive sugar benefits in the body.

You can drink lots of celery-cucumber juice and eat lots of cucumber salads in your diet. This helps curb the symptoms of diabetes while stimulating more insulin hormone in the body.

Key Takeaway: To promote health and reduce the risk of diabetes, cucumber has an important impact on improving blood sugar levels. When eaten regularly, cucumbers help diabetics curb sugar appetites and they help produce more insulin hormones.

3. Cucumbers Encourage Calcium Absorption in the Body for Optimal Bone Health

To reduce the risk of bone abnormalities or bone fracture, adequate vitamins is required. As you already know, calcium is an important mineral for optimal bone health. If there’s not enough calcium absorption in the body, it can lead to arthritis, fracturing, weakness, etc.

Based on important studies, vitamin K present in cucumbers are significant for building bone strength and enhancing calcium absorption in the body. It also plays a major role in preventing blood clotting, which has a direct impact on overall bone health. (6)

For bone metabolism and maintaining proper calcium balance, consuming higher doses of vitamin K is required. Vitamin K and calcium are ideal for bone mineralization and can help reduce the risk of experiencing bone fractures.

Key Takeaway: Cucumbers are an excellent source for those who want to cure bone fractures. It promotes proper construction of bones, cartilage, and tendons. What’s more, they play an important role in ideal calcium absorption in the body for renovating bone muscle.

4. The Bitter Taste of Cucumbers Suppress the Growth of Cancer Cells in the Body

Cancer cells are known to rapidly regulate the formation of malignant and benign tumors in the body. You need to suppress the growth of cancer cells from getting out of control. With time, these cells contribute to the formation of abnormal cells that hinder proper growth and repair.

Studies suggest that the unpleasant taste in green cucumbers have the power to prevent and destroy such cells. The cucurbitacin B in cucumbers is used as an anticancer drug for generations. This is because it contains powerful cancer-suppressing properties that prevent cancer cell proliferation. (7,8)

Cucumbers also contain lignans that contribute to the prevention of certain cancers, including prostate cancer, estrogen-related cancer, and breast cancer. (9)

Key Takeaway: Cucumber is known to have many anticancer benefits from restricting cancer cell proliferation to lowering the threat of various cancers due to abnormal cells. It is one of the most effective foods to eat to regulate proper circulation and renewal of damaged cancer cells.

5. The Antioxidant Benefits of Cucumbers Reduce Chronic Inflammation

To fight inflammation, your body needs to be hydrated all the time. What’s more, you need to include healthy alkaline foods such as cucumber to regulate proper immune system functioning.

Inflammation can be a mild or severe conditions that most often lead to cancer, arthritis, fever, periodontitis, and other heart diseases. To lower risk of such chronic diseases, the vitamin C and beta-carotene present in cucumbers are greatly contributive. These anti-inflammatory substances present in cucumbers keep the blood pH levels normal.

When the blood pH levels become more acidic than alkaline, they contribute to the formation of many inflammatory conditions. So to combat these symptoms, eating cucumbers on a daily basis has soothing and therapeutic properties for disease prevention. (10)

Key Takeaway: When consumed liberally, the high levels of water and vitamin C in cucumbers have anti-inflammatory properties. They reduce the proliferation of damaged cells that cause muscle weakening, heart diseases, and other chronic inflammatory conditions. The antioxidant nutrients present in cucumbers help fight acidity in the body which has a reduced risk of many severe immune conditions.

6. Eating Cucumbers can Nourish Hair Growth

There are many golden rules for having beautiful and healthy hair. Adding healthy ways to nourish your hair quality and stimulate hair growth is important when you want long-lasting hair volume. One of the ways to stimulate proper hair growth is by eating cucumbers regularly.

Don’t restrict your diet to just eating cucumber salads. You can always find creative ways to consume cucumber in sufficient amounts to help keep your hair shiny and healthy. The nutrient-dense silicon and sulphur present in organic cucumbers are two most important sources of hair nourishment. (11)

Not just as a digestive nutrient, cucumbers are used to activate hair cells for proper growth in many ways. You can apply cucumber juice on your hair, add cucumber slices to your every meal of the day, and add the fresh cucumber juice in smoothies for breakfast.

You will be amazed to know that the vitamin C, fiber, and minerals present in cucumbers also help in promoting faster hair growth. (12)

Key Takeaway: The excellent benefits of silicon and sulphur present in cucumbers help renovate hair cells and for faster and better hair growth. They also keep your hair clean, soft, and supple for long stretches of time. A simple cucumber diet proves to be extremely beneficial for strengthening hair growth.

7. The Combination of Fiber and Water Content in Cucumbers Prevent Constipation

Constipation is a common condition. It occurs when your bowel movements are inconsistent due to lack of water intake, fiber, and also due to lack of exercise. You have to experience constipation at some point in your life, do you know how to treat it naturally?

The most effective remedy for proper bowel movement is plenty of water and fiber intake. Fruits and vegetables provide sufficient amounts of that but cucumbers beat them all. It is a natural laxative. They reduce discomfort from hard stools that most often causes hemorrhoids that require surgery.

A low-fibre diet and lack of water in the body causes constipation, making to stools hard and extremely dry to pass. A single cucumber contains 6% of dietary fiber and it a good source of unsaturated fat and sterols which help to reduce bad cholesterol levels. (13)

Key Takeaway: It is concluded that consistent intake of water and dietary fiber can help relieve the discomfort and symptoms of constipation. Patients suffering from hard stools can help reduce the pressure by regularly eating cucumbers as a part of their daily diet, resulting in smooth stool passage and no pain.

8. Cucumbers Offer Preventative Benefits for those Suffering from Kidney Stones

Kidney stones are also referred to as renal calculi, that are solid formations made up of crystals. Even though they are called kidney stones, they are more likely to develop in your urinary tract, restricting painless urination. The most common type of kidney stones is calcium stones.

To prevent or treat kidney stones, you have to reduce the intake of oxalate-rich foods like spinach, chocolate, fried potato chips, and beets. Apart from the standard steps for treating kidney stones which includes drinking lots of water; people with kidney stones often encounter after symptoms such as nausea or vomiting.

The best way to prevent kidney stones, based on research, is by drinking lots of cucumber fruit juices. Cucumber is known as a natural kidney cleanser that destroys all toxins from the blood. They also offer incredible resistance to renal damage while easing the patient’s symptoms. (14)

Key Takeaway: Cucumber is extremely beneficial to flush out toxins from the body. This helps in preventing and treating kidney stones, naturally. Cucumber’s high water content helps to wash out stones and debris from the bladder, resulting in uric acid regulation.

9. The Magnesium Present in Cucumbers Have Significant Benefits for Treating Migraines

Around 12% of the population suffers from chronic migraines. While some people mistake migraines for terrible headaches, it’s the most disabling illness to deal with. (15)

Believe it or not, migraines often leads to depression, insomnia, and anxiety. Which is why if you suffer from migraines, it’s time to do something about it right away. And just seeking medical help isn’t enough.

Cucumbers are a good source of magnesium and water, which are two best elements for treating migraines. Magnesium deficiency in the body contributes to various cognitive conditions such as depression and release of neurotransmitters. Factors such as low nutritional intake and stress can cause migraines, and you already know that. (16)

The only way to prevent or control this inability is by encouraging a regular dose of magnesium to regulate better magnesium absorption in the body. As a matter of fact, headaches are triggered by many factors including stress, low blood pressure, and dehydration. So consuming cucumbers is more beneficial than you think.

Key Takeaway: With the help magnesium present in cucumbers you can fight the distressing symptoms of a migraine effectively. By increasing your nutritional value of magnesium, they also help in hydration, regulating proper blood pressure, and promoting normal immune system functionality.

10. Cucumbers Nourish Your Skin Inside Out

Why do you think cucumber-based spa treatments are so popular in salons? They have plenty of skin-nourishing properties including ascorbic acid, silica, and other antioxidants. Healthy, glowing skin is possible when you have cool body temperatures.

To maintain cool body temperatures, a glass of cucumber juice is much more effective than a glass of water. Moreover, for skin rejuvenation, regular doses of cucumber slices up enhances your vitamin C and caffeic acid intake. This also helps in alleviating skin discoloration, dark circles, and puffy eyes.

You’d love to know that cucumber also offers positive anti-aging properties to speed up the nourishing process. It helps in dealing with skin-irritants, inflammation, and swelling.

Key Takeaway: Eating cucumbers on a daily basis for your skin has its long-lasting benefits. It contains a good amount of vitamins, antioxidants, and other nutrients that help restoring natural skin tone while fighting the daily struggles of sun exposure and acne. They help protect your skin from aging so wrinkles and blemishes are naturally treated.

11. Cucumbers Contain Flavonoids that Help Reduce Extreme Pain

If you can’t consume too much water during the day, don’t let that affect the way your body responds to pain. Pain is inevitable, right? Any sort of body pain is simply unbearable and you’re always looking for new ways to reduce the outcome of such pain.

Cucumbers are rich with anti-inflammatory compounds, including flavonoids that are powerful pain-reducing substances. What they do is they restrict the proliferation of radicals in the body that causes less pain. These only help in reducing the pain, but not the cause. (18)

As a natural antioxidant, cucumbers suppress the symptoms arising from irregular cell metabolism. The tannins in cucumbers also contribute to this effect, lowering the risk of increased release of radicals in the body.

Key Takeaway: Cucumbers contain a fair amount of flavonoids and tannins that moderate excessive pain. They also help reducing the effects of certain diseases by slowing down the release of radicals in the body.

12. Cucumber is a Natural Bad Breath Killer

Halitosis or bad breath can be both an unhealthy and embarrassing condition. For something as serious as prolonged bad breath, a chewing gum is not enough. To completely wash away bacteria from your mouth, fiber and water-rich foods are very important.

Cucumbers contain nutrients that can help boost saliva production after meals. Bad breath usually occurs when there is food residue and bacteria in the tongue. This further invites tooth decay, plaque buildup, and other gun defects.

The fiber and high water content in this vegetable carefully destroys all the toxins and bacteria. The bacteria on your tongue feeds off the plaque sitting in between teeth and on gums, and only a fibrous vegetable such as a cucumber can help alleviate the effects that cause bad breath or halitosis. (19)

To neutralize the taste, odor, and enzymes on your tongue, gums, and teeth, eating a cucumber 20 minutes after a meal is your only defense for tackling bad breath. (20)

Key Takeaway: Water and fiber are two very important elements for fighting against halitosis. Bacteria and a variety of acids can erode tooth cavities, which causes less saliva production. Cucumber is good for your teeth, tongue, and gums because they wash away that bacteria effectively. This has a drastic impact on oral health for people of all ages.

Recipes That Are Easy To Add To Your Diet

Here’s your chance to really get started with a cucumber-rich diet. These amazing cucumber recipes will offer maximum flavor without taking too much of your time. All you need to do is treat yourself with these 11 delicious recipes for hearty breakfast meals to memorable dinners.

Fiber-packed cucumbers are genuinely the best kind of diet you can get for your body. They regulate proper metabolism, fight against chronic diseases, alleviate pain, and are naturally healthy for your skin and hair. Plus, they bring in the juicy element to spring salads, sandwiches, and pastas!

You deserve to serve yourself some natural nutrients this season, so what are you waiting for? Let’s get started.

1. Cucumber and Pasta Salad in Creamy Sauce

In the mood for some pasta? Try this simple cucumber and pasta salad recipe for dinner.


1- English cucumber

1/2 lbs - penne pasta

1/2 - white onion

1/2 - sour cream

1/2 - mayonnaise

1 tsp - sugar

2 tbsp - fresh dill

2 tbsp - white vinegar

Salt and pepper to taste


  1. Mix sour cream, mayo, sugar, dill, white vinegar, and salt and pepper in a small bowl.

  2. Slice the white onion and dip it in a blow filled with cold water. Set aside.

  3. Bowl pasta until tender. Drain under cold water and set aside.

  4. Cut thin cucumber slices and extract the seeds using a teaspoon.

  5. Finally, mix all ingredients together. Set aside for at least 40 minutes. Then serve.

2. Freshly Cooked Cucumber Soup

Serve this creamy cucumber soup in under 30 minutes for a quick and healthy meal.


4 cups - cucumbers

1 1/2 cups - vegetable broth or chicken broth

1 tbsp - extra-virgin olive oil

2 - minced garlic cloves

1 - onion, diced

1 tbsp - fresh lemon juice

1 - avocado

1/4 cup - fresh parsley

1/2 - plain yogurt, non-fat

Salt and pepper to taste

Cayenne pepper to taste


  1. Add garlic and onion in a medium-high heat saucepan. Cook for up to 4 minutes.

  2. Mix in the lemon juice and cook for another 1 minute.

  3. Add the cucumber slices, vegetable or chicken broth, salt, pepper, and cayenne pepper. Cook for up to 8 minutes until cucumbers are soft.

  4. Blend the soup on a low speed, in a blender, after adding avocado and parsley to the mixture. Transfer the soup into a serving bowl and add the yogurt with some cucumber slices. Serve hot or cold. For garnishing, serve with some chopped parsley or cucumbers.

3. Healthy Avocado Cucumber Sandwich

Treat yourself with a hearty-flavored sandwich to kickstart your day!


4 slices - whole wheat bread

4 ounces - goat cheese, herbed or plain

2 - lettuce leaves, Romaine

1/2 - sliced cucumber

1 - sliced avocado

1/2 cup - alfalfa sprouts

Lemon juice to taste

Salt and pepper to taste


  1. On all 4 slices, spread the goat cheese. On one slice, place the lettuce, cucumber and avocado slices. Squeeze some fresh lemon juice over and add the sprouts with salt and pepper.

  2. Take another slice with the goat cheese side facing down and place it over the above mentioned slice with the fillings.

  3. Repeat this same method for the other twice slices and serve either plain or grilled.

3. Cucumber Salad with an Asian Twist

Every home needs a delicious salad recipe. This one has a tangy Asian flavor to go with fresh cucumber noodles.


2 - English cucumbers

2 - carrots

1 tsp - salt

2 tbsp - rice vinegar

1 tbsp - fresh lemon juice

3 tbsp - honey

1 tsp - sesame oil

1 1/2 tbsp - sesame seeds

1 - scallion

Red pepper flakes to taste

Freshly chopped cilantro to taste


  1. With the help of spiralizer or peeler, cut the cucumbers and carrots into noodles.

  2. In a small bowl, transfer the cucumbers and mix well with salt. Using a strainer, toss the mixture for 20 minutes.

  3. Add vinegar, lemon juice, honey, sesame oil, pepper flakes, and seeds in a small bowl.

  4. Remove all the moisture away from the spiralized cucumbers on paper towels.

  5. Transfer the mixture into a large bowl and add 3 tbsp of the dressing. Mix well with the remaining seeds, scallions, and cilantro. You can refrigerate the salad in an airtight container, but it’s best to serve immediately for fresh taste.

4. Chickpea Cakes with Cucumber Yogurt Dip

This recipe offers maximum satisfaction that can be made in less than 30 minutes for a mid-evening snack.


1 - large cucumber, shredded

1 1/4 cups - Greek yogurt, plain

6 - scallions, thinly sliced

1/4 - fresh cilantro, minced

2 cans - chickpeas

2 - eggs

6 tbsp - extra-virgin olive oil

1 tsp - garam masala

1/8 tsp - cayenne pepper

1 cup - breadcrumbs

1 - minced shallot

Salt and pepper to taste


  1. Add cucumbers in a strain, toss with salt and set aside for 15 minutes.

  2. Add the drained cucumbers with 3/4 cup yogurt, 2 tbsp scallions, 1 tbsp cilantro and season with salt and pepper in a bowl.

  3. Make the chickpeas puree in a food processor. Mix tbsp oil, garam masala, cayenne pepper, and salt in a small bowl.

  4. Stir in the puree, shallot, remaining yogurt, bread crumbs, and 3 tbsp cilantro.

  5. Make medium-sized chickpea cakes and fry in a skillet on medium-high heat. Fry for 5 minutes on both sides until golden brown.

  6. Serve hot with cucumber and yogurt dip.

5. Quick Detox Cucumber Soup

This quick summer detox cucumber soup takes barely any time to serve. Plus it tastes so good!


1 - peeled cucumber

1 tbsp - onion, minced

1 - avocado

1 tbsp - olive oil

1 tbsp - lemon juice

1 tbsp - apple cider vinegar

1 cup - fresh water

1/4 tsp - sea salt

1/4 tsp - chilli powder

Cayenne pepper to taste

Paprika to taste


  1. Add all the ingredients into a high-powered blender. Blend continuously on high speed until smooth.

  2. Serve with paprika or thinly sliced cucumber, if desired.

6. Healthy Cucumber Pineapple Smoothie

For a healthy diet, this cucumber smoothie is a great way to stay on track.


1/2 cup - cucumber, sliced

1 cup - pineapple, cubed

1/2 - large peeled banana

1/4 cup - coconut milk

1/2 cup - water

1 - lemon juice

1 - handful spinach

2-4 - ice cubes


  1. Throw in the cucumber, pineapple, banana with the rest of the ingredients. Blend until creamy and smooth. If you want a thicker blend, add some more ice cubes. And for a thinner blend, add some more water. Serve immediately.

7. Cucumber Hot Dogs

Making delicious hot dogs has never been this easy. It’s the ideal game night comfort food to make.


4 - cooked hot dogs

1/4 cup - mayonnaise

1 tbsp - hot pepper sauce

1/2 tsp - sugar

4 - hot dog buns

1/4 - cucumber, sliced thin

1 - shredded carrot

1/4 cup - mint leaves


  1. Mix together mayonnaise, hot pepper sauce, and sugar in a bowl.

  2. Placed a cooked hot dog in each hot dog bun and coat the mayonnaise mixture on top.

  3. On each side of the hot dog, place the cucumber slices, shredded carrot, and mint leaves. Serve immediately.

8. Cucumber Egg Salad Sandwich with Avocado

You’ll be amazed at how quick, healthy, and filling this salad sandwich recipe is.


6 - hard boiled eggs

1 - cucumber, peeled

1 - large avocado

1/4 cup - mayonnaise

1/2 tsp - paprika


  1. Dice the hard boiled eggs in a mixing bowl.

  2. Remove the seeds of the peeled cucumber with a scooper or a small spoon. Dice it and add to the mixing bowl.

  3. Add avocado cubes in the mixture after gently peeling the skin layer.

  4. Add salt, mayonnaise, and paprika to the mixture.

  5. If desired, transfer small amounts of the salad between two bread buns and serve immediately.

9. Cucumber Lemonade with Mint

Feel the chill with this delicious lemonade as a refreshing summer drink.


4 - lemon juice

5 cups - filtered water

1 - cucumber

2 - handful chopped mint leaves

1 - lemon for garnishing


  1. Mix the lemon juice, water, cucumber, and chopped leaves in a large pitcher.

  2. Refrigerate for at least one hour with ice. This gives time for the cucumber and mint to add flavor to the drink.

  3. Serve with lemon (garnish), slices of cucumber, and mint leaves.

10. Korean Cucumber Kimchi Pickles

Combine the tangy taste of cucumbers with Korean ingredients for an appetizing snack.


1 1/2 - kirby cucumbers

2 1/4 tsp - sea salt

2 tbsp - chili powder

2 tbsp - ginger, minced

6 - garlic cloves

2 tbsp - soya sauce

3 - scallions

1 cup - fresh water


  1. Cut the cucumbers from the middle into spears. Sprinkle with sea salt, chili powder, minced garlic, soya sauce, ginger, and scallions.

  2. Put this mixture into mason jars (or normal glass jars) and pour in water. Set aside for 24 hours then refrigerate for as long as you wish to serve them. The longer they are stored in a refrigerator, the more savory the pickles get.

11. Salmon in Creamy Minted Cucumber Sauce

You won’t be able to resist this creamy and savory recipe, ideal for your next get-together.


1 - minced garlic clove

1/2 tsp - salt

1/4 tsp - pepper

1/4 tsp - grounded cumin

1 cup - plain yogurt

1 tbsp - chopped mint leaves

1 - medium-sized cucumber

4 - salmon fillets, skinless

Fresh mint leaves to serve


  1. First, peel and seed the cucumber and cut them in cubes.

  2. In a small bowl, add garlic, pepper, cumin, and salt. Mix into a paste.

  3. Add cubed cucumbers to the paste and stir gently.

  4. For grilled salmon, coat both sides of the fillets, and grill for 3 minutes on both sides until tender.

  5. On a plate, place the salmon and top it off with the cucumber sauce to serve. Garnish, if desired.

That’s A Wrap!

Cucumbers are one of the most healthiest and popular vegetables with surprising health benefits. They’re nutritious as much as they’re delicious. With health-promoting nutrients like potassium, fiber, magnesium, vitamins, and mineral silico, cucumbers is much need for healthy digestion and immunity.

You can consume cucumbers raw, in salads, crushed, spiralized, or blended. They keep you healthy and active inside out. If that’s not enough, you would like to know that they’re good for reducing cholesterol, they soothe muscle and joint aches, reduce the risk of certain types of cancer, and prevent tiredness and dehydration. There’s so much to benefit from with so little.

So it’s time you throw lots of fresh cucumbers in your shopping basket the next time you visit a supermarket. You’ll need them now more than ever for your active lifestyle.