Benefits of Eating Unpeeled Cucumbers

Cucumber Skin Benefits – One large cucumber, with peel 8 1/4 inches long, weighing 300 grams, contains a mere 45 calories. Of the total calories, 83 percent or 10.9 grams come from carbohydrates, 6 percent or 0.3 gram from fat and 11 percent or 2 grams from protein. Cucumbers do not contain cholesterol.

Peeling your cucumber lowers the calories to 34 and decreases some of the carbohydrates and protein but, most important, you lose out on much of the vitamin, mineral and polyphenol content.

Cucumbers are a wonderful veggie. They taste and smell so refreshing. They can be a great complement to any dish. They are low in calories, so you can enjoy them without hurting your diet plan. However, as you reach for your cucumbers, a question pops into your mind: Should I peel it or should I just eat it?

Most of the time, people peel cucumbers because the outer skin is rough and can be challenging for a week digestive system. However, many do that because they are not aware of the nutritional value in the peel.


Cucumber peel is full of insoluble fiber, which helps you pass bowel movements more easily and relieve constipation. The inner part of cucumbers offers soluble fiber which is also beneficial for the digestive tract.

Vitamin K

Besides the bulk of fiber, cucumber peel also contains vitamin K. Vitamin K is in charge of protein activation, which helps the body maintain healthy bone, grow cells, and form blood clots. Although the flesh has vitamin K as well, the peel is the place where vitamin K exists in the highest concentration. A cup of unpeeled cucumber has 49 micrograms of vitamin K while the peeled one only has 9 micrograms.


Cucumber peel is a great source of magnesium which plays a vital role in the maintenance of the musculoskeletal system. Magnesium also contributes to your energy production. You would be surprised to know how much unpeeled cucumbers may help you pull through the day. A cup of unpeeled cucumbers contains 14 milligrams of magnesium, accounting for 4% of the recommended intake for women and 3% of the recommended intake for men.

Vitamin C

Unpeeled cucumbers can act as a powerful addition of vitamin C to your diet. 1-cup serving of peeled cucumber offers 2.9 milligrams of vitamin C. Vitamin C is essential for collagen production. Without collagen, your tissues would not be able to stick together. Vitamin C is also effective in fighting free radicals and preventing aging.

Vitamin A

Have problems with your vision lately? It’s time to have some unpeeled cucumbers! Cucumber peel is packed with beta-carotene, a form of vitamin A. Beta-carotene has plenty of positive effects on one’s eye health and vision. A woman needs 2,310 IU of vitamin A and a man needs 3,000 IU of vitamin A a day to stay healthy. A half-cup serving of unpeeled cucumbers offers 55 IU of total vitamin A, half of which is beta-carotene.

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