How many calories in 2 slices of Cucumber

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"They say we can get 20-30 percent of our fluid needs through our diet alone, and foods like these certainly help," added Lemond. "Not only are they high in water content, they also contain important nutrients that play a part in hydration like magnesium and potassium." 

Phytonutrients

Cucumbers contain two interesting phytonutrient compounds: lignans and cucurbitacins.  According to a 2010 research review published in Scientific World Journal (opens in new tab), scientists have found that, in cell culture that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival. 

Cucurbitacins can also inhibits the growth of pancreatic cancer cells, according to a 2009 study published in the Journal of Cancer Research (opens in new tab).

Skin

You've probably seen pictures of people at a spa relaxing with cucumber slices over their eyes. It turns out there's science behind this pampering ritual. Ware explained, "Cucumbers have a cooling and soothing effect that decreases swelling, irritation and inflammation when used topically. Cucumber slices can be placed on the eyes can decrease morning puffiness or alleviate and treat sunburn when placed on the affected areas." She also noted that high vegetable intake is associated with a healthy complexion in general. 

Antioxidants

"Foods that are high in antioxidants allow your body to function optimally.  Antioxidants help prevent damage and cancer," Lemond said.

Cucumbers contain several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans that in lab dishes have anti-inflammatory properties. Beta-carotene has been shown to be beneficial for vision, according to the American Optometric Association (opens in new tab) . 

Heart health

"Eating a variety of fruits and vegetables of all kinds is associated with a reduced risk for many health conditions, such as heart disease, diabetes, stroke and obesity," said Ware. 

Potassium may be especially helpful in this regard. One cup of sliced cukes contains only about 4% of the body's daily potassium needs, but it comes with significantly fewer calories than other high-potassium foods like bananas. Potassium is an essential part of heart health, according to the American Heart Association (opens in new tab). A 2012 study of 12,000 adults, published in Archives of Internal Medicine (opens in new tab), showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37% and 49%, respectively, compared to those who took 1,793 mg per day. 

Several studies have linked cucumber consumption to reducing hypertension. Many studies have linked it with lower blood pressure because it promotes vasodilation (widening of the blood vessels), according to Today’s Dietitian (opens in new tab). A 2017 study published in Public Health of Indonesia (opens in new tab) found that 20 elderly participants with hypertension saw a significant decrease in blood pressure after consuming cucumber juice for 12 days.

Digestion

 Tufts University (opens in new tab) notes that cucumbers can pack even more of a digestive punch if they are turned into pickles during a home-fermentation process. Cucumber pickles contain probiotic bacteria that promote healthy digestion and cultivating beneficial gut flora. Store-bought pickles usually do not have these bacteria because they have been boiled out. 

Things to watch out for

There can be a few risks from eating cukes. Pesticide consumption is one concern. Ware explained, "The Environmental Working Group produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen (opens in new tab). Cucumbers are one of the fruits and vegetables that the Environmental Working Group has placed on its Dirty Dozen list, meaning the exposure to pesticide residue is high." As of 2022, cucumber was still featured on the list, this time at number 17.

Additionally, cucumbers may be waxed to help protect them during shipping. According to World's Healthiest Foods, both organic and conventionally grown cukes may be waxed, but organic ones can only use non-synthetic waxes with chemicals approved under organic regulations. For this reason and the pesticide concerns, World's Healthiest Foods encourages buying organic cucumbers. But Ware stipulated, "This does not mean you should avoid cucumbers altogether if you can't find or afford organic. The nutritional benefit of eating conventionally grown produce outweighs the risk of not eating produce at all."

Healthy as they are, you don't want to overdo it on cucumbers, said Lemond. "My recommendation is always to vary your selections.  Cucumbers are great hydrating foods, so keep them in along with other plant foods that offer other benefits. Variety is always key."

Pickles

Pickling is a method of preserving food — and not only cucumbers — to prevent spoiling. There are two basic types of pickles: fermented and non-fermented, according to the Exploratorium (opens in new tab) . 

Fermented pickles have been soaked in brine, which is water that has been saturated with salt. The word "pickle" comes from the Dutch word pekel, which means brine. Brines can also contain other ingredients, such as vinegar, dill seed, garlic and lime. The cucumber gets pickled when bacterial fermentation occurs in the brine, creating the sour taste. Non-fermented pickles are boiled and use vinegar to create the distinctive sour taste of the pickle.

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