Health Benefits of Cucumber (Kheera)You Should Know

You might often think of a bowl of salad when discussing a healthy diet! There’s no denying that salads are a great source of all the vital nutrients your body needs.

Let’s face it: the classic cucumber is virtually always a part of the perfect salad! You might be wondering, are cucumbers healthy for you?

The answer is Yes! There are several advantages to cucumbers.

Very few foods are as cool as a cucumber. Cucumbers are refreshing to bite on because of their high water quantity and crisp texture. But this modest thing is more than just a pretty face.

Rich in nutrients, cucumbers provide a host of health advantages, from improved skin tone to increased hydration. Let’s explore the world of cucumbers and learn why they’re unique and quite healthy.

About Cucumber (Kheera)

There is no better pairing than cucumbers and salads. Although they belong to the same family as pumpkins and watermelons, most consider them vegetables. This slim-looking miracle food is also famously called kheera or kakdi in India.

Cucumbers are incredibly refreshing and come in a variety of colors. Native to India, kheera has a somewhat melon-like taste and occasionally a little bitter.

The cucumber’s aldehydes, which are specific chemicals, give it its distinct flavour and aroma.
Moreover, the cucurbitacins (compounds present in cucumber skin) are responsible for the mild bitterness you may have experienced from the skin.

Kheera is usually considered a vegetable because it is used in cooking, but it is botanically a fruit because it grows from flowers and contains seeds.

Nutritional Profile of Cucumber

Kheera is low in calories but high in many vital vitamins and minerals. When it comes to vitamins, cucumbers have almost all of them.

A single cucumber may provide you with Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc.

Here’s the nutritional information for one medium-sized cucumber^[1]:

Cucumbers have very little fat—0.1 grams per half cup of slices. It does include some fat, but not much. Most of it is unsaturated or “good” fat since it may lower cholesterol^[2].

With the peel, a half-cup (52g) of cucumber only has eight calories. A whole cucumber weighing about 301 grams (8.25 inches) may provide about 45 calories^[3].

In other words, if you’re limiting your calorie consumption, this vegetable fits into a low-calorie diet.

Health Benefits of Cucumber

#1 Cucumber Boosts Hydration

Since 95% of a cucumber is water, it may be an excellent meal for staying hydrated^[4]. Staying hydrated can help you in several ways, namely improving concentration, controlling body temperature, protecting and maintaining the health of joints and organs, and eliminating waste from the body.

Staying on top of your fluid intake may help prevent constipation while promoting gut health. Thus, eating this humble thing might enable you to boost hydration and keep you at the top of the game.

#2 Cucumber Promotes Gut Health

The water in cucumbers naturally aids digestion — it helps your body break down food and absorb nutrients. Cucumbers also have a high fibre content, which may help to maintain regular bowel movements and prevent constipation^[5].

The antioxidants aid in the body’s detoxification process as well. Cucumbers are also low in calories and simple to digest, which makes them a healthy choice for people with sensitive stomachs.

By offering water, fibre, and digestive support for optimum well-being, including cucumbers in your diet, may help maintain gut health.

Sometimes, you may become confused about your digestive quotient. Things do, however, get easier to handle with Aashirvaad Digestive Quotient.

Aashirvaad Atta, in collaboration with Multigrains and a group of expert nutritionists, developed the Digestion Quotient test, which assigns a score of 100 to your digestion level.

To find out how well your journey to a happy tummy is going, take this two-minute exam to discover your Digestive Quotient. Then, use your scorecard to plan your meals correctly.

#3 Cucumber Aids in Weight Management

For several reasons, cucumbers are a great addition to a diet intended for weight management/loss. They are a fantastic option for snacking without adding extra calories because they are incredibly low—a half-cup serving only has about eight calories.

In addition to having a high water content, cucumbers may help you feel full and hydrated, which may help you consume fewer calories overall. With 1.5 grams of fibre per half-cup serving, cucumbers are also a good source of fibre^[6].

What’s more, eating cucumber makes you feel full and does away with hunger pangs.

You can occasionally find it challenging to make time to eat healthily and are always looking for new ways to increase your fibre intake. But you are unclear about who to counsel and what steps to take next.

However, there’s no need to worry—Aashirvaad Atta, Multigrains, and a team of knowledgeable nutritionists developed the My Meal Plan test, which can determine your daily fibre intake and provide a comprehensive meal plan that complies with recommended intake.

#4 Cucumber Maintains Blood Sugar Level

Because of its low glycemic index, cucumbers may barely affect blood sugar levels when eaten.
Cucumbers don’t contain starch. This indicates that they effectively sate a person’s appetite without unnecessarily raising blood sugar levels^[7].

In other words, it might essentially aid in managing diabetes and its associated consequences.

#5 Cucumber Strengthens Immunity

Cucumbers are high in antioxidants. They might prevent the accumulation of harmful free radicals. The antioxidants reduce the risk of chronic disease. Because of their high vitamin and antioxidant content, cucumbers may help improve immunity.

They supply vitamin C, an essential nutrient well-known for its immune-boosting abilities and antioxidant qualities, which aid in the fight against inflammation and oxidative stress^[8].

Cucumbers also include a variety of phytonutrients that may support a healthy immune system in general. Cucumbers may not increase immunity on their own, but adding them to a varied, well-balanced diet full of fruits and vegetables may help maintain and strengthen the immune system as a whole.

#6 Cucumber Nourishes Skin

As a fantastic way to enhance appearance, cucumbers have several skin-benefiting properties. Their effects on the skin are astounding.

Cucumber juice may benefit the skin since it leaves the skin feeling smooth and radiant. Cucumber’s anti-inflammatory properties naturally lighten and prevent tanning^[9].

Additionally, it might lessen fine lines and wrinkles. Cucumbers are frequently used in skincare products because they are so calming to the skin.

#7 Cucumber Contributes to Bone Health

Vitamin K is abundant in cucumbers, which is excellent for bone health. Consuming an adequate amount of vitamin K through diet may lower the incidence of bone fractures and support normal bone mass.

You are more susceptible to fractures if you have low bone mineral density. Cucumbers’ calcium and vitamin K combination might help to strengthen bones. Calcium is necessary for developing and maintaining strong bones, and vitamin K aids in this process^[10].

#8 Cucumber Improves Heart Health

Blood pressure increases when sodium intake is excessive. Potassium might reduce the effects of sodium, which helps lower blood pressure^[11].

Cucumbers’ high potassium and low salt content may benefit blood pressure.

#9 Cucumber Soothes  Eyes

Cucumber slices applied to the eyelids for around ten minutes might help to relax the area around the eyes and minimize puffiness.

#10 Cucumber Benefits Hair and Nails

Numerous benefits of cucumbers for hair exist. The silica found in cucumbers might be excellent for maintaining healthy hair and nails^[12].

They may guard against brittleness and aid in strengthening the nails.

#11 Cucumber Prevents Bad Breath

Phytochemicals found in cucumbers may aid in removing oral germs that cause foul breath. These organic substances lessen odor and encourage cleaner breath by combating germs^[13].

Consuming cucumbers regularly might improve your mouth’s feel and oral hygiene.

#12 Cucumber Benefits for Liver

Cucumbers’ high vitamin content and hydrating qualities may benefit liver function. The high water content facilitates liver function and helps flush away toxins^[14].

Cucumbers also include antioxidants, including flavonoids and beta-carotene, which may help the liver’s natural detoxifying activities and reduce inflammation^[15].

Cucumbers are a cooling and liver-friendly addition to a diet that is well-balanced.

Cucumber Benefits for Men and Women

How to Choose and Store Cucumbers?

Whichever cucumber variety you select, it’s critical to understand what to look for and how to preserve them once you get home.

Examine every aspect of the cucumbers you intend to purchase at the supermarket. You’ll want one without any cuts, creases, or holes. It ought to be completely green and free of mold. Next, feel it.

There shouldn’t be any mushy places, and your cucumber should be firm. Place your cucumbers in the refrigerator as soon as you get home. Though they won’t stay as long on your counter in warmer room temps, cucumbers should ideally be stored at about 55°F.

Thus, store them inside the refrigerator in a warmer area, such as on the top shelf or next to the door. Cucumbers are high in water, so avoid putting them in the back of the refrigerator where they could freeze.

Kheera Recipes

Apart from eating it raw, we hardly know how to consume cucumbers. But you will be shocked to know there are various ways to eat this humble cucumber.

You can reap its nutrients and minerals by adding variety to your diet. Go through the below recipes, and don’t forget to try them, as you will love them.

Kheera Raita

Combine three peeled and thinly sliced cucumbers in a bowl with one tablespoon of salt. After an hour of chilling, drain and pat dry. In the meantime, soak three tablespoons of finely chopped onion in cold water for fifteen minutes, then drain.

In a big bowl, whisk together 1 1/2 cups yoghurt and 1/2 teaspoons salt. Add the diced pickled cherry peppers, cucumbers, onion, and a dash of black pepper. For enhanced flavour, add finely chopped mint and coriander.

Chill it in the refrigerator and enjoy the chilled kheera raita with your loved ones. This kheera raita is not only tasty but nutritious enough to provide you with daily vitamins and minerals. You can serve it with Parathas or Puris! It is better to use Aashirvaad’s Multigrain Atta for added nutrition.

Kakdi Koshimbir

Peel the cucumbers entirely or in parts. Toss in the ends, cut into little pieces, and keep in a medium bowl. In small sauce pan or tadka pan, heat ghee for tempering or tadka.

Add the ground cumin seeds to the heated ghee after crushing them with your palms to unleash earthy scents. Add the hing and green chilies after the cumin seeds begin to crackle, then turn off the heat.

Ensure that the ghee completely submerges the chilies. Cover the chopped cucumbers with the tempering. Mix in the ground peanuts, sugar, salt, and cilantro thoroughly. Serve right away.

Side Effects of Cucumber Consumption

• Eating cucumbers might cause digestive issues like gas and bloating for certain individuals.
• Consuming excessive amounts of cucumbers can cause potassium and water retention in the body, which is dangerous for those with kidney difficulties.
• Vitamin K in cucumbers can further complicate blood clotting; therefore, people on blood thinners should avoid eating too many of them.
• Individuals with a cucumber allergy may experience breathing difficulties, swelling, and itching.

ITC believes eating a balanced diet is necessary to sustain a healthy lifestyle. For a 45-minute consultation and a personalized nutrition plan made just for you, give our certified nutritionist a call.

Making an appointment with the nutritionists and dieticians is all that is required. Following that, you and the dietician can speak virtually to address any queries you may have regarding any health concern.

The Bottom Line

Cucumbers are a healthy addition to most people’s diets. In addition to keeping you hydrated, cucumbers also soothe and cool the skin and may lower your chance of developing inflammation.

So, if you want to nourish your skin and take good care of your eyes, nails, and hair, look no further than having cucumber in your diet. Most importantly, it keeps you fit and gives you a happy tummy feel.

Adopting into your daily eating is also quite simple. Eat it raw or add it to your yoghurt to make a raita. Eat it anyway, and it will never fail to impress you. After all, nothing is as cool as a cucumber!

Frequently Asked Questions