Cucumber Juice: Benefits, Nutrition, And More

Written by Varsha Patnaik, MSc (Biotechnology), Certified Diet & Nutrition Coach

Cucumber is one of the most popular and refreshing foods in the world and is a frequently used ingredient in various beauty and cosmetic products. Commonly considered a vegetable, cucumber, is in fact a fruit. While cucumbers are used across a variety of dishes today, regularly drinking cucumber juice benefits and improves your overall health. Highly nutritious and rich in water content, cucumber juice is hydrating and the perfect drink for hot and sweaty summers. In this article, we take a look at the different benefits of cucumber juice, its nutritional profile, and its potential side effects.

What Is Cucumber?

Cucumber (Cucumis Sativus.) is part of the Cucurbitaceae family which also includes fruits such as squash, melons, and pumpkins. Native to India, cucumber has been used as a source of refreshing food for thousands of years. Being rich in various nutrients and medicinal properties, cucumber juice is the perfect way to cleanse the system of toxins and nourish the skin (1). With its mildly refreshing taste, cucumber is a versatile fruit highly prized in kitchens across the world. Today, cucumber is used in salads, dips, soups, sauces, and even as a detox drink on your spa day!

In the next section, we take a deeper look at the nutritional content of cucumber.

Nutritional Information Of Cucumber

According to the USDA, 1 raw cucumber contains 45.2 calories and is rich in the following nutrients (2).

Nutrient

Amount

Fiber

1.5 g

Calcium

48.2 mg

Phosphorus

72.2 mg

Potassium

442 mg

Magnesium

39.1 mg

Beta carotene

135 ug

Vitamin K

49.4 ug

Vitamin C

8.43 mg

Vitamin A

316 IU

Additionally, cucumber contains 96% water and is high in antioxidants such as lutein and zeaxanthin (3). For those looking to switch it up, cucumber juice with a hint of mint may be an excellent way to prevent dehydration during summers or after a workout.

Consuming cucumber juice benefits your health in numerous ways. Let’s find out what they are.

Benefits Of Cucumber Juice

  •  May Aid In Weight Loss

Since cucumbers are naturally low in calories, drinking cucumber juice is the perfect option for shedding those extra pounds. You can consume cucumber juice without thinking about adding on those extra calories. Studies suggest that eating low calorie and high water content fruits such as cucumbers are associated with a significant reduction in weight (4), (5).

  • May Help Lower Blood Sugar

Cucumber may play an essential role in lowering blood sugar levels and controlling diabetes. A 2015 review suggests that cucurbitacins, the plant compounds that give cucumbers a slightly bitter taste, may help improve insulin action (6). Other studies also suggest that cucumber may be effective in reducing oxidative stress and blood sugar levels, and may protect against diabetes-related complications (7), (8).

  •  May Protect Your Vision

Cucumber contains a high concentration of vitamin A, which has been associated with protecting your vision and slowing down visual degeneration (9). A study was conducted to examine the effect of cucumber on Sprague-Dawley rats with cataracts. The researchers observed a significant delay in cataract formation over a period of 4 weeks, suggesting that cucumbers may have anticataract properties (10).

  •  May Help Fight Against Cancer

The bitter-tasting cucurbitacin may possess anti-cancer properties. According to a 2015 review, cucurbitacin may inhibit the growth and development of several cancer cells (11). Other studies also indicate that cucumber may be important in reducing reproduction and multiplication of cancer cells, making cucumber juice a healthy addition to your diet (12).

  •  May Aid In Digestion

Consuming cucumber juice may help regularize your bowel movements. Dehydration and reduced intake of water have been associated with trouble in digestion and constipation (13). Cucumber juice, being high in water and fiber, may prevent constipation and improve bowel movement (5). Cucumber is also high in pectin, a soluble fiber associated with speeding up intestinal movements and improving digestive health (14), (15), (16).

  •  May Help Manage Cholesterol Levels

The high fiber content found in cucumber may help manage cholesterol levels and prevent cardiovascular diseases. A study was conducted to see the effect of oral consumption of cucumber on serum lipid profile and liver enzyme in young, healthy students. After 21 days, the researchers observed a significant decrease in total cholesterol levels (17).

While current research is limited to test-tube and animal studies, more studies are required to study how cucumber juice benefits human health.

In the next section, we take a look at how to make cucumber juice at home.

How To Make Cucumber Juice Naturally

Mildly refreshing and crispy, cucumbers are a versatile fruit that can be eaten raw or incorporated into a variety of dishes. While commonly used to make stews, soups, sandwiches, dips, and salads, you can also make a delicious juice out of cucumbers. Here is a simple recipe for cucumber juice you can make at home.

Ingredients

  •  3 medium-sized cucumbers
  •  1 cup of water
  •  1 teaspoon of lime juice

Instructions

  1.  Remove the skin of the cucumber with a peeler or knife.
  2.  Slice and cut the cucumbers into small pieces.
  3.  Add the cucumber slices to a blender and blend for 2 minutes for an even consistency.
  4.  Pour the juice through a sieve to allow the juice to filter through a jar.
  5.  Use a spoon to press the cucumber and get the remaining juice out.
  6.  Add some water and lime juice.
  7.  Refrigerate the juice for a few hours before drinking it.

The benefits of cucumber juice are many and can be an excellent addition to your diet. However, is it suitable for everyone? Let us check out the possible side effects of cucumber juice in the next section.

Possible Side Effects Of Cucumber Juice

While cucumber is mostly considered safe for consumption, research has reported a few side effects.

  •  Consumption of cucumber may aggravate the symptoms of dyspepsia or indigestion in some people(18).
  •  Individuals on blood thinners such as warfarin should limit their intake of cucumber as it is high in vitamin K which is responsible for blood clotting (19).
  •  Avoid intake of cucumber juice if you are allergic to cucumber (20).

To Sum It Up

Cucumbers are a highly refreshing and versatile fruit that can be easily incorporated into your diet in the form of a rejuvenating cucumber juice. Low in calories and high in water content, cucumber juice benefits your health by helping in weight loss, digestion, lowering blood sugar levels, and protecting against cancer. While cucumber is mostly safe for consumption, people allergic to cucumber and using blood thinners should consult a doctor before consuming it. If you develop an adverse reaction, stop consuming it immediately and consult your doctor.

Key Takeaways

  •  Cucumber juice is a rejuvenating and nutritionally-rich drink high in water content and low in calories.
  •  Consuming cucumber juice regularly may aid in weight loss, manage cholesterol levels, and slow down visual deterioration.
  •  People should exercise caution while drinking cucumber juice as it may result in an allergic reaction or worsen the symptoms of indigestion.

Frequently Asked Questions

When should I drink cucumber juice?

You can drink cucumber juice either after a meal or just before bedtime to reap the benefits.

Can I drink cucumber juice every day?

Yes. Cucumbers are high in water and minerals, making them a refreshing juice that you can consume every day.

Does cucumber juice melt belly fat?

Current studies suggest that cucumbers are high in water content, which keeps your stomach full for a longer time. While cucumbers may not help in spot reduction of belly fat, it may aid in overall weight loss along with a balanced diet and physical exercise (21).

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Phytochemical and therapeutic potential of cucumber
    https://pubmed.ncbi.nlm.nih.gov/23098877/
  2. Cucumber with peel raw
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients
  3. Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5084017/
  4. Link between Food Energy Density and Body Weight Changes in Obese Adults
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4848697/
  5. Health Beneficial Effects of Cucumber
    https://www.researchgate.net/publication/351580539_Health_Beneficial_Effects_of_Cucumber
  6. Cucurbitacins – An insight into medicinal leads from nature
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4441156/
  7. Anti-hyperglycemic effect of some edible plants
    https://pubmed.ncbi.nlm.nih.gov/8569244/
  8. Protective mechanisms of Cucumis sativus in diabetes-related models of oxidative stress and carbonyl stress
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4916550/
  9. Nutrients for the aging eye
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3693724/
  10. The effect of Cucumis sativus L. and Cucumbita pepo L. (Cucurbitaceae) aqueous preparations on galactose- induced cataract in Sprague-Dawley rats
    https://www.researchgate.net/publication/230613201_The_effect_of_Cucumis_sativus_L_and_Cucumbita_pepo_L_Cucurbitaceae_aqueous_preparations_on_galactose-_induced_cataract_in_Sprague-Dawley_rats
  11. Cucurbitacins – An insight into medicinal leads from nature
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4441156/
  12. Cucurbitacins – A Promising Target for Cancer Therapy
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3612419/
  13. Mild dehydration: a risk factor of constipation?
    https://pubmed.ncbi.nlm.nih.gov/14681719/
  14. Role of pectin from Cucumber (Cucumis sativus) in modulation of protein kinase C activity and regulation of glycogen metabolism in rats
    https://www.researchgate.net/publication/6187334_Role_of_pectin_from_Cucumber_Cucumis_sativus_in_modulation_of_protein_kinase_C_activity_and_regulation_of_glycogen_metabolism_in_rats
  15. Digestion of pectin in the human gut and its effect on calcium-absorption and large bowel function
    https://www.researchgate.net/publication/23095701_Digestion_of_pectin_in_the_human_gut_and_its_effect_on_calcium-absorption_and_large_bowel_function
  16. [Clinical benefits after soluble dietary fiber supplementation: a randomized clinical trial in adults with slow-transit constipation]
    https://pubmed.ncbi.nlm.nih.gov/25623312/
  17. EFFECT OF CUCUMBER CONSUMPTION ON SERUM LIPID PROFILE AND LIVER ASPARTATE TRANSAMINASE AND ALANINE TRANSAMINASE IN APPARENTLY HEALTHY UNDERGRADUATE STUDENTS
    https://www.researchgate.net/publication/319523951_EFFECT_OF_CUCUMBER_CONSUMPTION_ON_SERUM_LIPID_PROFILE_AND_LIVER_ASPARTATE_TRANSAMINASE_AND_ALANINE_TRANSAMINASE_IN_APPARENTLY_HEALTHY_UNDERGRADUATE_STUDENTS
  18. The Role of Diet in the Management of Non-Ulcer Dyspepsia
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4293796/
  19. Warfarin and its interactions with foods herbs and other dietary supplements
    https://www.researchgate.net/publication/7169165_Warfarin_and_its_interactions_with_foods_herbs_and_other_dietary_supplements
  20. Occupational allergy from cucumber
    https://www.researchgate.net/publication/347128165_Occupational_allergy_from_cucumber
  21. Physiological process of fat loss
    https://bnrc.springeropen.com/articles/10.1186/s42269-019-0238-z
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