6 reasons to eat a pickle a day

Whether they’re adding that final tangy bite to your favorite sandwich or serving one as a stand-alone snack, pickles aren’t just tasty…

They can also deliver a power-packed punch of vitamins and minerals to your diet that can help you get your health back on the right track.

In fact, while the humble pickle isn’t typically considered a superfood, these six reasons for eating a pickle a day could be one of the easiest and tastiest “self-health” hacks around…

The nitty-gritty on pickle nutrition

The secret behind the pickles’ powerful health benefits is all in their vinegary brine.

That’s because the salt that’s used to enhance the flavor, help in preservation and support the growth of beneficial bacteria during the fermentation process, also draws out water from the pickle, concentrating its vitamins and minerals.

To give you just a little taste, let’s take an approximate look at what a single whole dill pickle can deliver nutritionally:

• 20% of the vitamin K you need each day to support healthy blood clotting and bone strength.
• 6% of the calcium that’s essential for nerve function, strong bones and teeth.
• 2% of the potassium necessary for muscle contractions, nerve signals and better blood pressure.
• 3%-4% of the daily vitamin C you need for antioxidant protection and to keep your immune system healthy.
• 1% of the vitamin A your body needs on a daily basis to keep your vision sharp, your immune system strong and your skin and other cells in optimal shape.

And that’s just in one pickle!

How pickles support your health

With all of those vitamins, minerals and antioxidants, you’re probably starting to see why pickles really can be an essential part of a healthy diet.

But let’s break down exactly what health benefits pickles offer. These include:

#1 – Better gut health and improved digestion

While not all pickles are fermented, you can find brands that are. They’re easy to pick out as their label will say ‘naturally fermented.’

The advantage of this type of pickle is the good bacteria, or probiotics, which support bacterial diversity and the balance of your microbiome. This can help support your digestion, regularity, immune function and more.

#2 – Disease-fighting power

In addition to the vitamins and minerals we already talked about, pickles are also packed with other nutrients that can help support a healthy body.

These include phosphorus, which helps your body produce energy and is essential for cell growth and repair, and folate, which may help reduce heart disease risk.

Finally, pickles also contain beta-carotene, which your body needs for healthy vision as it helps reduce the risk of age-related macular degeneration. This common eye disease affects the macula, the part of the retina responsible for central vision. It can lead to blurred or distorted vision.

Beta-carotene may even lower your risk of chronic diseases, including respiratory diseases, cognitive decline, heart disease, stroke — and may even slow aging.

#3 – Blood sugar health

Pickles are also good for your blood sugar thanks to a combination of that beta-carotene plus the vinegar used to brine them.

Beta-carotene plays a preventive role in the development of type 2 diabetes, improving glucose metabolism. And the vinegar in pickle juice can help curb blood sugar spikes, to help you maintain steady blood glucose.

#4 – Muscle relief

Pickle juice, which is rich in electrolytes, may even help alleviate muscle cramps by replenishing sodium lost during exercise.

Additionally, some experts believe that the vinegar itself might fight cramps by triggering the ‘gag reflex’, resulting in the muscles in the throat contracting and the muscles in the rest of the body relaxing.

According to Madison Shaw, RDN, a registered dietitian and personal trainer, “It basically disrupts that signal that’s being sent by the central nervous system to the muscles and tells the body, ‘All right, stop cramping.”

#5 – Cell health and protection

Because pickles deliver so many antioxidants, they can also help reduce free radical damage to your cells that accelerates aging and disease.

Research has shown that antioxidants can help maintain skin health, guarding against UV radiation, reduce the symptoms of Alzheimer’s and cognitive decline, prevent eye disease and even reduce certain cancer risks.

 These include breast, lung and pancreatic cancers.

#6 – A slimmer you

Pickles could even offer help with weight loss.

Not only are they a low-calorie food, but pickles also have the power to help you feel full longer due to their high water content.  

And thanks to the vinegar in pickles, you could grab two weight loss benefits for the price of one.

That’s because not only does vinegar help decrease appetite, it also slows the absorption of other carbohydrates from the foods you eat, which can reduce the insulin spikes that cause your energy and mood to fluctuate and contribute to insulin resistance and diabetes.

Pickles as part of a healthy diet

So it seems that pickles might join the apple in the ‘one a day to keep the doctor away’ mantra.

Just be aware that if you have blood pressure, kidney or liver concerns, the high levels of salt found in many pickles might not be for you. In this case, you can always opt for a low-sodium option.

Also, when incorporating pickles into your healthy diet, be sure to get enough calcium daily, as sodium can bind and leach the calcium you need to keep your bones strong.

Finally, if you decide to can pickles at home rather than using store-bought options, always follow all boiling and canning instructions carefully to prevent harmful bacteria from taking hold.

My favorite is to make fermented pickles with garlic and dill.

They’re crispy, crunchy and flavorful. And they get their delicious tanginess from light fermentation rather than vinegar.

Sources:

What Pickles Can Do for Your Health — WebMD

β-Carotene: Preventive Role for Type 2 Diabetes Mellitus and Obesity: A Review — NIH

Does Drinking Pickle Juice Actually Help With Cramps? Here’s What Science Says — Good Housekeeping

Health Benefits of Beta Carotene — WebMD