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Health Benefits of Cucumber and some simple recipes

Cucumber is a very low calorie vegetable but rich in water, minerals and antioxidants that can help hydrate the body and maintain the proper functioning of the intestines, therefore boosting health.

In addition to pulp, rind and seeds can also be eaten and are rich in fiber and beta-carotene, which may contribute to the health of your eyes, skin and hair.

So, the health benefits of cucumber are:

  • It helps to lose weight because it is low in calories and gives a feeling of satiety;
  • Improves muscle contraction and health by containing potassium and magnesium;
  • Improves blood circulation, being low in fat and rich in water;
  • Maintains hydration as it is mainly made of water;
  • Improves intestinal transit due to the presence of fibers;
  • Prevents cancer, being rich in flavonoids and lignins, which are powerful antioxidants;
  • Improves skin, nail, eye and hair health by containing antioxidants and carotenoids;
  • Improves heart health by being rich in potassium.

The cucumber's hard peel and its water-rich interior guarantee it a temperature that is always below environmental temperature, which can make it excellent for cooling and toning the skin when placed on the skin or under dark circles for example.

Health Benefits of Cucumber and some simple recipes

To obtain these benefits, you should consume 1 to 3 units of cucumber each week and it can be used in salads, juices and pickles. But when cucumber digestion is not well done, a good alternative to eating it is to put cucumber slices in water and drink water during the day. For each liter of water, it is recommended you put about 250 g of cucumber.

Nutritional information and how to use it 

The following table represents the nutritional composition of 100 g of raw cucumber:

Carbohydrate1,7 gCarotenoids35 mcg
Protein1,4 gPotassium140 mg
Fat0,6 gMagnesium8 mg
Fibers0,7 gPhosphor18 mg
Energy19 Kcal--- 

Cucumber can be eaten raw, added in juices and vitamins or eaten in the form of pickles, which helps to conserve it for longer. But not everyone can digest cucumbers efficiently, and a good alternative to eating low-calorie fiber and vitamins is by eating zucchini or eggplant. 

Pickle recipe


  • 1/3 cup of cider or apple vinegar;
  • 1 tablespoon sugar;
  • 1/2 teaspoon grated ginger;
  • 1 Japanese cucumber.

Preparation method:

Mix sugar, vinegar and ginger and stir until all the sugar has dissolved. Add the thinly sliced cucumber with peel and leave for at least two hours in the refrigerator before serving.

Health Benefits of Cucumber and some simple recipes

Cucumber Detox Juice


  • 2 peeled apples;
  • 1 medium cucumber;
  • 3 leaves of mint.

Preparation method:

Remove the seeds from the apples and beat all the ingredients in a blender. Drink ice cold without adding sugar.

Cucumber salad


  • 4 lettuce leaves;
  • 1/2 pack of watercress;
  • 1 large diced tomato;
  • 1 boiled egg;
  • 1 sliced or diced cucumber;
  • 1 grated carrot;
  • Olive oil, vinegar, parsley, lemon and oregano to season.

Preparation method:

Cook the egg and chop the vegetables, mixing everything and seasoning as desired. Serve fresh as a starter, for lunch or dinner. If you wish, you can add shredded chicken or tuna for dinner.

Bibliography >

  • PLATAFORMA PORTUGUESA DE INFORMAÇÃO ALIMENTAR . Composição de Alimentos: Pepino. Available on: <http://portfir.insa.pt/foodcomp/food?695>. Access in 29 Mar 2019
  • ALVES Carlos. Verduras e legumes que curam. 1º. Brasil: Vozes, 2013. 155-157.
  • UNIVERSIDADE ESTADUAL DE CAMPINAS . Tabela Brasileira de Composição de Alimentos – TACO. 2011. Available on: <http://www.nepa.unicamp.br/taco/contar/taco_4_edicao_ampliada_e_revisada.pdf?arquivo=taco_4_versao_ampliada_e_revisada.pdf>. Access in 29 Mar 2019
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