1) Bone health

Vitamin K helps withTrusted Source blood clotting, and it may support bone health.

A 142-gram (g) cupTrusted Source of chopped, unpeeled, raw cucumber provides 10.2 micrograms (mcg) of vitamin K, according to the United States Department of Agriculture (USDA).

The 2015–2020 Dietary Guidelines for Americans recommend an intakeTrusted Source of:

90 mcg a day for females aged 19 years and over

120 mcg for males of the same age

Cucumber also contains 19.9 milligramsTrusted Source (mg) of calcium. Adults needTrusted Source 1,000–1,200 mg of calcium a day, depending on sex and age.

Vitamin K helps improve calcium absorption. Together, these nutrients can contribute to good bone health.

Vitamin D is also important for bone health. Find out more.

2) Cancer

As a member of the Cucurbitaceae family of plants, cucumbers contain high levels of bitter-tasting nutrients known as cucurbitacin.

According to an articleTrusted Source in the International Journal of Health Services, cucurbitacins may help prevent cancer by stopping cancer cells from reproducing.

A 133-g cupTrusted Source of chopped cucumber with its skin also provides around 1 g of fiber. Fiber may help protect against colorectal cancer.

How can the foods we eat affect the risk of cancer? Find out here.

3) Cardiovascular health

The American Heart AssociationTrusted Source (AHA) note that fiber can help manage cholesterol and prevent related cardiovascular problems.

A 142-g cup of unpeeled cucumber also provides 193 mg of potassium and 17 mg of magnesium. The Dietary Guidelines recommend that adults consume 4,700 mg of potassium each day and 310–410 mg of magnesium, depending on sex and age.

Reducing sodium intake and increasing potassium intake may help preventTrusted Source high blood pressure.

The cucurbitacins in cucumber may also help preventTrusted Source atherosclerosis.

4) Diabetes

Cucumbers may play a roleTrusted Source in controlling and preventing diabetes. It contains substances that may help lower blood sugar or stop blood glucose from rising too high.

One theory is that the cucurbitacins in cucumber help regulate insulin release and the metabolism of hepatic glycogen, a key hormone in the processing of blood sugar.