Why cucumber is the summer superfood you need to manage blood sugar, gut and heart health

Indian Express

05-05-2025

Often mistaken as a vegetable, this watery fruit is hydrating and can help in managing many chronic conditions. The superfood value of cucumber is often overlooked simply because it is so easily available. But if you want to address weight loss, inflammation and diabetes, then you need cucumber daily in your diet.
Nature's hydrator
Cucumbers have about 95 per cent water. During hot weather, our bodies lose fluids rapidly through sweat and replenishing this loss is crucial. While drinking water remains vital, incorporating cucumber provides electrolytes, which are needed for temperature regulation, muscle and nerve function, blood pH and normal heart rhythms.
Low in calories, high in nutrition
A cucumber has extremely low calorie content. A medium-sized cucumber typically contains only about 30–40 calories. This makes it a fantastic option for those looking to maintain or lose weight without compromising on nutrition. Despite its low calorie count, cucumber provides important vitamins and minerals. It contains Vitamin C, which is a powerful antioxidant that strengthens the immune system, magnesium and potassium, which are essential for muscle function and cardiovascular health and manganese, which are important for metabolism and antioxidant defences. Vitamin K in cucumbers helps the body better absorb calcium, strengthening bones.
They are high in potassium, which balances the body's sodium levels, essential for controlling blood pressure. The sterols in cucumbers help reduce bad cholesterol or low density lipoprotein (LDL) levels.
This impressive nutrient profile supports multiple aspects of health without burdening the body with excess calories, making cucumbers a top choice for those aiming to maintain or lose weight.
An ally for gut health
When eaten with the peel, cucumbers offer a valuable amount of dietary fibre. This not only promotes healthy digestion and regular bowel movements but also contributes to greater satiety, helping to control appetite and prevent overeating.
Beyond hydration: Skin and antioxidant benefits
Cucumbers offer more than just hydration and nutrition. They are rich in antioxidants like flavonoids and tannins, which help neutralize free radicals, reduce inflammation, and protect cells from oxidative stress.
Moreover, cucumbers are a natural source of silica, a mineral that supports skin health by enhancing elasticity and promoting a youthful glow. Regular consumption can help combat puffiness, dryness, and other skin challenges common in the summer months.
Versatile and easy to incorporate
One of cucumber's greatest strengths lies in its culinary flexibility. Its mild flavour and crisp texture make it a versatile ingredient for countless refreshing dishes.
• Classic snack: Sliced cucumber sprinkled with lemon juice and rock salt
• Salads: Tossed with tomatoes, onions, mint, olive oil, and a squeeze of lemon
• Smoothies and juices: Blended into hydrating drinks
• Low-carb snacks: Thick cucumber slices topped with hummus or cottage cheese.