Cucumber Juice Benefits and Recipes

Cucumber juice with all its benefits surrounded by sluices of cucumber on white wooden table.

At a Glance

  • Cucumber is a vine fruit which contains around 96% water, making it ideal for juicing.
  • Cucumber contains soluble fibers, vitamins C, K, B1, B2, B3, B5, B6 and B9, minerals calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. Cucumbers also contain fluoride and phytochemicals, including antioxidants
  • Cucumber juice benefits for health may include antioxidant effects, pain relief, hydration, constipation relief, weight loss and blood sugar control.

Cultivated for more than 3000 years, the humble cucumber is thought to originate from India.

Used as an essential salad ingredient and in many other recipes, the cucumber is often regarded as a vegetable, but is actually a vine fruit.

Yellow and bitter when fully mature, the green cucumbers we eat are in their unripe form.

In this article, we discover what cucumbers can do for you as part of your juicing routine and investigate cucumber juice benefits for health.

What’s in a Cucumber?

Cucumbers are around 96% water, but also contain soluble fibers including pectin, some carbohydrates and protein, vitamins C, K, B1, B2, B3, B5, B6 and B9 as well as the minerals including calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc.

Cucumbers also contain fluoride and antioxidant phytochemicals. (source)

Cucumber Juice Benefits for Health

Cucumbers are low in calories – around 16 calories per 100g. Their high water content makes them an ideal source of hydration.

Cucumbers include numerous vitamins and minerals including:

  • Vitamin C
  • B vitamins
  • Calcium
  • Manganese
  • Phosphorus
  • Iron
  • Magnesium
  • Potassium
  • Sodium
  • Zinc
  • Fluoride

So we can see that cucumbers contain a vast array of vitamins, minerals and other nutrients that can potentially have significant health benefits.

However, our diets are complex, and hopefully made up of many different food sources. This makes proving the specific benefits of any one fruit or vegetable difficult to prove scientifically.

Even so, scientists have been able to prove many cucumber juice benefits for health.

Antioxidant Power

Antioxidants are the superheroes that fight harmful free radicals that can cause damage to our cells and lead to numerous diseases like atherosclerosis, some cancers, macular degeneration, some types of arthritis and Alzheimer’s disease.

Research has shown that cucumbers are an excellent source of antioxidants, in particular, two groups of plant compounds – flavonoids and tannins. (source)

Cucumber-Flavored Pain Relief

Cucumbers have been found to have pain relieving properties.

One study compared the effectiveness of cucumber extract with a non-steroidal anti-inflammatory – diclofenac sodium – which is the active drug in medications such as Voltaren, Cataflam and Zorvolex.

While the diclofenac performed best, reducing pain by 75%, cucumber wasn’t far behind, reducing pain by 50%.

We aren’t suggesting cucumbers can replace all conventional pain relief, but it may be worth trying the next time you have a headache before popping a pill.

As a natural source of pain relief, cucumbers come without the risk of side effects. Diclofenac-based medications can cause damage to the stomach lining with regular use. (source)

Cucumbers for Hydration

Slices of cucumbers floating in water.

Our bodies are made up of around 60% water. A decrease of 2% can cause tiredness and affect brain function; a loss of more than 10% often requires hospitalization.

We need water for every single metabolic function of our bodies, from maintaining our internal temperature to transporting nutrients into cells and removing waste products and toxins.

Many of us find it difficult to remember to drink the amount of water we require. Some people don’t enjoy drinking water. Adding cucumber to your diet can significantly increase hydration and help you to meet your body’s daily fluid requirements. (source)

Natural Constipation Relief

Given the high water and fiber content in cucumbers, it’s not surprising that cucumbers can help to reduce constipation. Pectin, the type of fiber in cucumbers, has been studied and found to considerably increase the speed at which the colon works, alleviating constipation.

The research also found that cucumber reduced the amount of bad bacteria in the colon and increased the population of good digestive bacteria. (source)

Cucumbers Aid Weight Loss

Cucumbers can potentially aid weight loss in a number of different ways. Due to their low calorie content, regularly including cucumbers in your diet can help to fill you up, reducing the amount of other higher calorie foods we might choose to eat instead.

Cucumbers, in addition to other vegetables, can help to make a tasty, refreshing salad which can provide a satisfying meal for lunch or dinner. Cucumbers are a convenient food to eat as a snack.

Other than washing the skin, cucumbers don’t require much preparation, so getting into the habit of snacking on cucumbers can make a healthy fast food alternative to junk food.

One scientific review discovered that eating foods low in calories and high in water was associated with significant weight loss. (source)

Cucumber Helps Control Blood Sugar Levels

Research indicates that cucumbers are not only able to significantly reduce blood sugar levels, but also help to maintain blood sugar within normal limits. (source)

In addition, cucumbers have been shown to reduce the risk of health conditions associated with poorly controlled diabetes, such as nerve and kidney damage, heart disease and eye diseases. (source)

Precautions When Using Cucumbers

Medically speaking, cucumbers are generally safe to eat. However, they are one type of fresh produce which can contain high levels of pesticides, and can be waxed.

All fresh produce should be thoroughly washed under running water and dried with a clean paper towel before juicing.

It’s best to give cucumbers an extra firm scrub before use, and juice them using a masticating juicer which can remove some of the chemicals.

For the best possible nutritional value in your juice and the lowest amount of pesticides and wax, consider using organic cucumbers.

Although more expensive, research indicates that organic fruit and vegetables contain significantly more nutrients and almost 70% more antioxidants than non-organic produce. They also contain as much as 75% less pesticides and other harmful chemicals compared to non-organic produce. (source)

Juicing With Cucumbers

Juicing is an ideal way to include cucumbers in your diet. A good quality juicer can extract many of the healthy substances that cucumbers have to offer, and cucumber juice adds a cool, mild, refreshing flavor to juices.

Cucumber combines very well with flavors like mint and lemon, and can help to balance the high sugar content of fruit when juicing.

The best way to juice cucumbers is to slice them lengthways without removing the skin, into pieces your juicer can handle. Here are some of our favorite cucumber juicing recipes.

Recipes

Man slicing a cucumber horizontally on a wooden board.

Clever Cucumber

This juice is a great way to start the day. Not only is it cool and refreshing, it also helps to promote healthy hair and skin, as well as boosting the immune system.

  • 1 medium cucumber, sliced
  • 1-2 apples, to taste, cut into wedges
  • 2 sticks celery
  • 1-2 inch piece root ginger
  • ½ cup fresh mint
  • 1 lemon, cut into wedges
  1. Juice the mint and ginger
  2. Juice the celery, lemon, cucumber and apple
  3. Garnish with a fresh sprig of mint, serve and enjoy

Orange Cucumber Blast

This beautifully colored juice is great at any time of day. It contains large amounts of antioxidants, helps eye, skin and hair health, boosts the immune system and tastes great!

  • 1 medium cucumber, sliced lengthways
  • 8 strawberries, hulled
  • 1 apple, cut into wedges
  • 3 medium carrots, sliced lengthways
  • ½ lemon, cut into wedges
  1. Juice the strawberries
  2. Juice the lemon, cucumber, carrots and apples
  3. If desired, serve over crushed ice for a delicious juice that packs a great health punch!

Cucumber Cooler

This juice combines cucumber with strawberries and watermelon to give a cool, refreshing juice that’s full of hydrating antioxidant power. The mint adds a nice zingy twist!

  • 1 medium cucumber, sliced lengthways
  • 8 strawberries, hulled
  • 1-2 cups watermelon
  • ½ cup fresh mint
  1. Juice the mint
  2. Juice the strawberries, watermelon and lastly the cucumber
  3. Add a sprig of mint for garnish
  4. Sit, sip and savor!

Cucumber Cleanser

This juice mixes cucumber with apple, lemon and cilantro to cleanse, refresh and detoxify.

  • 1 medium cucumber, sliced lengthways
  • 1 apple, cut into wedges
  • 1 cup cilantro
  • 1 lemon, cut into wedges
  1. Juice the cilantro
  2. Juice the cucumber, the lemon and the apple
  3. Pour and serve immediately for best effect

Clean Green

This juice is a powerhouse of essential vitamins and minerals, as well as being rich in antioxidants.

  • 1 medium cucumber, sliced lengthways
  • 1 apple, cut into wedges
  • ½ cup kale, chopped
  • ½ cup spinach
  • 1 lemon, cut into wedges
  • 2 inch piece root ginger
  1. Juice the kale and spinach
  2. Juice the ginger, lemon, cucumber and apple
  3. Serve cold – over ice if you prefer

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