Cucumbers, whether eaten raw, pickled, or as supplement extracts, offer a variety of health benefits, according to a study published in the National Library of Medicine. Recent research highlights the role of cucumber extracts in supporting joint health and reducing inflammation. The results may even be better than the common supplement glucosamine-chondroitin. Additionally, including cucumber in your diet is valuable for hydration, bone strength, gut health, blood sugar management, cancer prevention and heart health.
The Science Behind Cucumber Extracts
Clinical trials have shown that cucumber extract powders and supplements can outperform popular supplements like glucosamine-chondroitin for managing knee osteoarthritis symptoms. Here are a few findings of note:
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Anti-Inflammatory Effects: Cucumbers contain compounds that may help reduce inflammation, a key factor in joint pain, according to recent studies. Some of the key compounds are cucurbitacins, L-citrulline and flavonoids like vitexin and orientin. These substances have the potential to block pro-inflammatory enzymes and offer antioxidant benefits, which may help reduce inflammation throughout the body.
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Important Considerations: The strongest evidence for joint pain relief is linked to cucumber powder extracts rather than simply eating cucumbers. Anyone considering cucumber extract supplements should consult their doctor first, especially regarding potential interactions with other medications. However, the benefits of adding cucumber as a food to your diet are listed below:
Whole Cucumbers and General Joint Health
Cucumbers are mostly water, but rich in antioxidants that hydrate and protect cells and support overall health and wellness. Even though eating cucumbers is a general wellness benefit rather than a direct treatment for joint pain, they are rich in vitamin K, which helps absorb calcium and supports bone mass, lowering the risk of osteoporosis.
The list of reasons to add cucumbers to your diet keeps getting better, as their hydrating effects and fiber aid digestion and regulate bowel movements. Pickles (fermented cucumbers) offer probiotic benefits for gut flora (healthy stomach bacteria) and are low in calories. If you are highly active, the salt and vinegar in pickles/pickle juice help with electrolyte rehydration. Electrolytes like potassium in cucumbers help to reduce blood pressure and prevent cramps.
If you are on a diet to reduce daily caloric consumption, pickles are another great choice for weight loss food. In fact, their antioxidants may help slow diabetes progression and reduce complications.
Further research suggests that the compound Cucurbitacin B (CuB), present in cucumbers, reduce the risk of cancer and heart disease and help to inhibit cancer cell growth in liver, breast, lung and prostate cancers.
Practical Ways to Add Cucumbers to Your Diet
As with any vegetables, if they sit too long, they will spoil. But cucumbers will typically last at least a week if handled properly. For long-lasting cucumbers, store them dry in the warmest part of the fridge.
Here are some easy ways to add cucumbers to your day with a few precautions:
- Chop it up: Add cucumber slices to salads, sandwiches (like pickles), and use them as chips in healthy dips.
- Drink it with water: A little cucumber in water can make water consumption more enjoyable for those who do not like drinking just water.
- Don’t Eat it by Itself: If consumed on an empty stomach, cucumber can cause bloating and in the upper abdomen. Some of the best pairings include tomatoes, feta cheese, cream cheese, or yogurt. Adding vinegar and lime juice is also popular.
- Consider powdered cucumber extract: While cucumbers are good for you, more does not mean they are better for you. Some people may experience digestive issues like gas and bloating when eating cucumbers due to their cucurbitacin content. If you experience any digestive issues when eating cucumbers, consider the other foods you serve with them, or opt for the extract powder form for all the benefits.
Cucumbers and their extracts present an easy, affordable way to boost your health. While whole cucumbers offer general benefits, supplemental extracts show promise for joint pain management. These supplements may be more advisable depending on your current medications, digestive health and how you handle different combinations of cucumbers.
As always, consult with a healthcare professional before adding new supplements to your diet. For more ideas on healthy eating and living, check out the Military.com Fitness Section for hundreds of articles on a variety of health, wellness and military fitness topics.
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