Editor’s note: This article has been reprinted. First published October 10, 2016.
Pregnant women aren’t the only ones who crave pickles sometimes. The sharp, salty, salty flavor of these crunchy cucumbers is popular around the world.
In particular, the word “pickle” comes from the North German word “pókel” or the Dutch word “pekel”, meaning “salt” or “brine”. In fact, these are the two most important factors in the pickling process.
If you have any doubts about the age of this plant-based food, just look up the timeline of pickle history.1 It details the journey and properties of this mild-tasting garden product.
You might be interested to know that pickles, which start with cucumbers, are technically fruits related to both melon and squash plants. The history of pickles dates back to 2030 BC, when people living in India and the Tigris Valley region are said to have preserved cucumbers.
There are probably hundreds of varieties now. Cucumbers fall into two main categories: These are typically larger, thicker-skinned sliced cucumbers and smaller, thinner-skinned pickled cucumbers.
Even though cucumbers are actually 90% water, they still provide many valuable health benefits. The ancient process required to preserve them speaks volumes not only for their flavor and rich crunch, but also for what they can do for you.
Cucumbers – health benefits before the pickling process
When you pick cucumbers from your garden or buy them at the farmer’s market or supermarket, you probably never think about the fact that adding cucumbers to your table can provide you with some beneficial benefits in the form of vitamins and minerals.
In terms of your daily dietary reference intake (DRI), one cup of chopped cucumber provides several powerful vitamins and minerals.
- Vitamin K 11% to fight inflammation
- Vitamin C 4% to fight infections
- Contains 4% of energy-generating pantothenic acid (vitamin B5)
- Contains 4% manganese to build strong bones
- Contains 4% each of potassium and magnesium, which promote heart health.
People have used cucumbers for many health remedies for centuries. Traditional health uses for the humble cucumber include relieving headaches and soothing tired, swollen eyes. In fact, these and other benefits have convinced scientists that looking at cucumbers closely can provide even more health benefits.
Cucumbers have been shown in clinical studies to have antioxidant properties. One study also found that:
“Glycosides, steroids, carbohydrates, saponins, tannins. Therefore, the presence of flavonoids and tannins in the extract suggests that these compounds may be responsible for the free radical scavenging and analgesic effects of the extract.”2
Additionally, curcubitacin, like cucumber, is a triterpenoid. In other words, it is a plant that contains natural cancer-killing compounds. This has a positive impact on patient survival by inhibiting signaling pathways known to promote cancer growth.
One study found that cucumbers contain well-known chemotherapy agents such as doxorubicin and gemcitabine, which may be important in future cancer research.3
Pickling vs. Fermentation
Pickling requires three to four main ingredients: cucumbers, water, salt, and usually vinegar. Cucumbers are typically fermented by Lactobacillus bacteria that coat the skin of the cucumber. However, it is important to note that these highly beneficial natural probiotic bacteria are typically eliminated during commercial processing.
Consuming fermented vegetables, such as cucumbers, helps maintain intestinal health. Fermented cucumbers contain beneficial enzymes, which during the process increase the bioavailability of minerals and produce short-chain fatty acids, which help improve immune system function. Vitamin B, biotin, and folic acid also increase.
Paying close attention to your gut health is important for your overall health. Although taking a high-quality probiotic supplement can be beneficial, eating a variety of fermented foods on a regular basis is a better option.
However, it’s important to note that “pickles made with vinegar do not contain live probiotics” and thus do not have the benefits of probiotics. According to PBS, pickled pickles are:
“Pickles are made by soaking fresh fruits or vegetables in an acidic liquid or saltwater brine until they are no longer considered raw or perishable. When you think of pickles, cucumbers often come to mind. Pickled cucumbers are often lactic acid fermented in seawater brine.
During this process, lactic acid microbial organisms develop, converting naturally occurring sugars in foods into lactic acid. As a result, the environment quickly becomes acidic, making it impossible for spoilage bacteria to thrive.
Cucumber pickles can also be made with a salt and vinegar brine, which is popular with home cooks. The brine is known as ‘pickle juice.’”4
Pickle Juice vs. Pickle Brine
It’s been a popular theory for some time that drinking pickle juice beforehand can improve athletic performance. Some believe that it increases thirst and therefore hydration. There is research that doesn’t seem to support either assumption.5,6
But pickle juice and pickle brine are not the same, argues Filip Keuppens, senior vice president of the Pickle Juice Company. He wanted to get to the bottom of the claims about pickle juice, especially after the underdog won the high stakes. School football games attributed their victories and the players’ absence of muscle cramps to the consumption of pickle brine.
Certified athletic trainer Dr. Kevin Miller and a team of independent scientists boiled it in salt water with vinegar. When study participants were artificially induced to have leg cramps by drinking pickle brine, the cramps were relieved within 30 to 90 seconds.
Miller said the spasm relief occurred because the pickle brine “overwhelms the nerve receptors, causing them to reset the neurological impulses that cause the spasms.”
Keuppens agrees and adds that Pickle Juice Company’s pickle juice triggers this reaction more effectively than the pickle brine from a bottle of dill spears because it contains only the necessary ingredients. The body does not need to expend energy to relieve pain.7
What else is worth drinking pickle juice?
Pickle juice contains trace amounts of fat, but it also contains dietary fiber and vitamins A and K. It also contains a lot of salt, according to the Cleveland Clinic.8 Between the nutrients contained in actual cucumbers and the added pickling ingredients, pickle juice is known to have powerful health benefits, according to multiple studies.
• Vinegar is a known remedy for stomachaches or nausea, so pickle juice is often used for this purpose. When someone suffers from abnormally low gastric juice production, it may help by restoring stomach acidity. But this is just an anecdote. There is no clinical evidence to support this hypothesis. Drinking pickle juice is not recommended if you have an ulcer.
• Some people claim that drinking pickle juice can help fight heart disease and treat cancer. Well, it contains negligible amounts of antioxidants and probiotics. This is what you find in fermented pickles, not necessarily pickled cucumbers. You’d have to drink a lot to get any benefit in this regard.9
However, there is evidence that drinking pickle juice can reduce blood sugar spikes after a meal.10
This may be because vinegar can modulate “ambulatory glucose concentrations in adults with well-controlled type 2 diabetes,” according to a study with that title.11 It may lower blood sugar by slowing down the digestive process after a meal.12
• Scientists say there’s no evidence that applying pickle juice to sunburned skin will relieve symptoms, but it’s still a popular method.
• Muscle cramps are a nuisance to anyone who has ever experienced them, and a source of fear for those who experience them on a regular basis. However, some people believe that drinking pickle juice can be a way to prevent it in advance and find relief once it starts.
One study found that drinking 1.5 ounces of pickle juice per 100 pounds of body weight relieved symptoms in about 1 minute and 30 seconds. It was also 36% faster than drinking plain water and 45% faster than drinking nothing at all.13 Drinking pickle juice may relieve menstrual cramps in a similar way to menstrual cramps caused by exercise. It may also help reduce salt cravings that may occur during “that time of the month.”
When making or choosing pickles with cucumbers, remember that adding other vegetables to the mix will vary the flavor. Cauliflower, radishes, green beans, asparagus, onions and other vegetables also add nutrition.
Note — Some precautions regarding cucumber and pickle juice
Pickles have a high salt content, which can cause swelling, bloating, and water retention. These results can also cause gout or make the problem worse due to high acidity.
Cucumbers were once included on EWG’s Dirty Dozen list of plant-based foods high in pesticides, so choose organic cucumbers to be safe. Unless you grow your own organic garden where you can get your cucumber fix, purchasing an organic version is the best way to avoid toxins known to harm your health. The Environmental Working Group provides information on which plant foods are most likely to be grown in toxic environments.14
In addition, cucumbers are natural ethylene producers and therefore begin the ripening process of other fruits and vegetables, such as bananas, melons and tomatoes, so it is best to store them in a separate place.
