What Are the Health Benefits of Drinking Cucumber Juice? 

Though generally thought of as a veggie, the cucumber (Cucumis sativus) is actually the fruit of a type of creeping vine. This family of vines, Cucurbitaceae, also includes fruits like squash, pumpkin, zucchini, and watermelon. Like other fruits in the family, cucumbers are known for high water content and having a mild, fresh flavor. In addition to its hydrating properties, though, cucumbers are also rich in a number of vitamins and minerals that provide a whole host of potential health benefits.

Facts About Cucumber Juice

Cucumbers have been widely cultivated for thousands of years, with the earliest evidence of domestication coming from India; today China produces the vast majority of the world’s fresh cucumbers. There are three main types of cucumber that are differentiated by their culinary use: slicing, pickling, and seedless/burpless. A significant portion of cucumbers around the world are used for pickling, but they can also have their juice extracted for other culinary and health product purposes.

Cucumber juice is derived from the watery flesh of cucumbers, and it is often used as a beverage that provides hydration and electrolytes. Because of the high water content and low calories, it is a familiar choice in health food contexts. Just as eating cucumbers can be beneficial for overall health and wellness, so can drinking cucumber juice or cucumber water (slices of raw cucumber soaked in water). The flavor of the juice is sometimes paired with other flavors like lemon juice, ginger, or mint.

Nutrition Data for Cucumbers

Overall, cucumbers are a nutritious addition to a balanced diet that provides hydration as well as vitamins, minerals, and phytochemicals. In part because cucumbers are over 90% water, they are a great, low-calorie source of nutrients. An average serving of fresh cucumber has only 16 calories, 3 grams of carbs, 0.65 grams of protein and almost no fat. Below are some concentrations of essential nutrients:

Vitamins (% Daily Value)

  • vitamin A (1%)
  • vitamin C (3%)
  • vitamin K (16%)
  • niacin (1%)
  • folate (2%)
  • thiamine (2%)

Minerals (% Daily Value)

  • calcium (2%)
  • phosphorus (3%)
  • potassium (5%)
  • manganese (4%)
  • magnesium (4%)
  • iron (2%)

Health Benefits of Cucumber Juice

Aside from being a refreshing drink and an ingredient in smoothies, sports drinks, cocktails, salad dressings, and soups, cucumber juice also contains valuable antioxidants. Antioxidants, found in flavonoids, carotene, and other essential nutrients, are powerful compounds that protect our body’s cells from oxidative stress. Oxidative stress is a state of being that can result from too many free radicals in the body, but antioxidants can absorb free radicals. Along with the numerous vitamins and minerals, the nutrients in cucumbers can provide a wide range of health benefits:

  • Digestive health: Cucumber juice is often consumed for its mild diuretic properties, which may help flush out pathogens and other foreign substances from the body and promote healthy kidney function. Cucumbers also contain dietary fiber, which supports digestive health by promoting regular bowel movements and preventing constipation.
  • Cardiovascular health: The potassium content in cucumbers helps reduce high blood pressure, one of the major risk factors for heart disease. Also, the antioxidant properties of numerous compounds reduces oxidative stress, a state that has been associated with the development of diseases and disorders. There is also evidence that fiber can improve blood cholesterol and thus lower the chances of plaque buildup.
  • Inflammation: In recent decades, research has shown that inflammation may be a significant driver of many poor health outcomes related to the immune system. Cucumbers have a unique compound called cucurbitacins that may be beneficial for reducing the kind of inflammation associated with cardiovascular disease, type 2 diabetes, and even cancer.
  • Weight loss: Like apples, peaches, and other fruits with high water content, cucumbers can be a very filling food. This can help foster new eating habits that are crucial for any weight loss plan. Also, since they have so few carbs, they have a very limited effect on blood sugar levels.
  • Bone health: Cucumbers contain relatively high levels of vitamin K, which helps the body form proteins that make healthy bones and tissues. Vitamin K can also increase bone strength, reduce fractures, and help prevent osteoporosis.
  • Skin health: Cucumbers are well known in the skincare industry because of how they cool and soothe skin. Drinking cucumber juice may help hydrate the skin from the inside out, reducing the appearance of dryness and promoting a healthy complexion. When used in skin products, cucumber juice may help protect against sunburn and puffiness as well as promote glowing skin.

Possible Side Effects

While cucumber juice is generally safe to consume for most people, some individuals may experience certain side effects or adverse reactions. For instance, a small percentage of people can have an allergic reaction to members of the Cucurbitaceae family that includes itching, swelling, or hives. Additionally, some people naturally have trouble digesting the fruit or the juice, which can cause gastrointestinal symptoms. As with most foods, however, consuming cucumber juice in moderation will lessen any potential side effects.

Contact FruitSmart for Premium Ingredients

Cucumber juice is a versatile ingredient that can be used in a wide variety of applications, from hard seltzers and other beverages to cosmetics and lotions. At FruitSmart, we’re proud of the high quality ingredients we provide, but we’re also passionate about partnering with our clients to develop exciting new products. If you’d like to learn more about working with FruitSmart or any of our premium juices, concentrates, and essences, please contact us today to speak with our friendly staff.

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