Cucumbers: Nutrition Facts And Health Benefits

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They say that few foods are as cold as a cucumber. Eating cucumber is ideal for healthy eating, as this low-calorie vegetable has many hydrating properties and valuable nutrients. According to Men's Health, cucumber even reached superfood status in 2019.

There are hundreds of varieties of cucumbers and they come in dozens of colors (including white, yellow and orange, according to Nutritional Outlook), but according to Cornell University's cultivation guide, edible varieties are classified as sliced ​​or pickled. Sliced ​​cucumbers are grown for fresh consumption, while pickled cucumbers are made for pickling - the former usually have a larger and thicker skin than pickled varieties.

According to the Gardener's Path website, common cucumbers in the United States are Dasher, Conquistador, Slicemaster, Victory, Comet, Burpee Hybrid and Sprint. The most commonly planted varieties of pickled cucumbers are: Royal, Calypso, Pioneer, Bounty, Regal, Duke and Blitz.

Although most people think of cucumbers as vegetables, they are actually fruits. They contain seeds and grow from the ovaries of flowering plants. Cucumber belongs to the Cucurbitaceae family, which also includes squash and watermelon. According to Plants for a Future, the most common type of cut cucumber found in grocery stores is the garden cucumber, Cucumis sativus.

Power profile

Cucumber is rich in phytonutrients (plant chemicals with protective or preventive properties) such as flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer properties. "It's important to look for nutrient-dense foods while being positive about what to put on our plate and what to leave out," says Angela Lemond, a registered dietitian in Plano, Texas. The skin and seeds are the most nutritious parts of the cucumber. They contain fiber and beta-carotene. "Beta-carotene is an antioxidant that supports the immune system, skin, eyes and cancer prevention," Lemond said. A study published in the Pakistan Journal of Nutrition found that cucumber seeds are a good source of minerals and contain calcium.

"Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol," says Megan Ware, a registered dietitian in Orlando, Florida. A cup of peeled cucumber contains only 16 calories (in addition to 15). You get about 4% of your daily value of potassium, 3% of your daily value of fiber, and 4% of vitamin C. They also provide "small amounts of vitamin K, vitamin C, magnesium, potassium, manganese, and vitamin A," Ware said.

Here's what you need to know about eating cucumbers, according to the U.S. Food and Drug Administration, which regulates food labeling under the Food Labeling and Education Act:

Nutrition Facts Cucumber, peeled, raw Serving Size: 1/2 cup, sliced ​​(52 grams) Calories 8 Calories from fat 0 * Daily Value (% DV) based on a 2,000-calorie diet.
Not for every job	%VAT*	Not for every job	%VAT*
0 grams total fat	0%	2 grams of total carbohydrates	one percent
Cholesterol 0 mg	0%	0 g dietary fiber	0%
sodium 1 mg	2%	0 grams of sugar
0 grams of protein
Vitamin A	one percent	calcium	one percent
Vitamins C	2%	iron	one percent

Moisturizer

According to WebMD, cucumbers are 95% water. This makes cucumbers a great way to keep them hydrated, especially in the summer.

"They say we can get 20 to 30 percent of our fluid needs from food alone, and food like this definitely helps," Lemond said. "Not only do they have a high water content, but they also have important nutrients like magnesium and potassium that play a role in hydration."

Fitencid

Cucumber contains two interesting phytoncides: lignans and cucurbitacins. According to a review of research published in Scientific World in 2010, scientists discovered that cucurbitacin in cell culture can inhibit signaling pathways important for cancer cell proliferation and survival.

According to a 2009 study published in the Journal of Cancer Research, cucurbitacin can also inhibit the growth of pancreatic cancer cells.

skin

You've probably seen pictures of people relaxing at the spa with cucumber slices over their eyes. It turns out there is science behind this body care ritual. Ware explains, "When applied topically, cucumber has a cooling and soothing effect that reduces swelling, irritation and inflammation. Cucumber slices can be applied to the eyes to reduce morning puffiness or applied to the affected area to soothe and heal sunburn .She also noted that eating more vegetables is generally associated with healthier skin.

Antioxidants

"Antioxidant-rich foods allow your body to function optimally. Antioxidants prevent damage and cancer," Lemond said.

Cucumber contains several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans, which have shown anti-inflammatory properties in laboratory studies. According to the American Optometric Association, beta-carotene is good for vision.

Heart health

"Eating all types of fruits and vegetables is associated with a reduced risk of many diseases, including heart disease, diabetes, stroke and obesity," Ware said.

Potassium can be particularly helpful in this regard. One cup of sliced ​​muffins contains only 4% of the body's daily potassium, but has fewer calories than other high-potassium foods, such as bananas. According to the American Heart Association, potassium is an important part of heart health. A 2012 study of 12,000 adults published in the Archives of Internal Medicine found that those who consumed 4,069 milligrams of potassium per day had a 37% and 49% lower risk of cardiovascular disease and cardiovascular disease, respectively. than those who did not. which consumes 1793 mg of potassium. milligrams per day.

Several studies have linked cucumber consumption to lowering blood pressure. Many studies have linked it to lowering blood pressure because it promotes vasodilation (widening of blood vessels), reports Today's Dietitian. A 2017 study published in the Indonesian Journal of Public Health found that a 20-year-old participant with high blood pressure experienced a significant reduction in blood pressure after drinking cucumber juice for 12 days.

digestion

Tufts University notes that pickled cucumbers at home through a fermentation process can have a greater effect on digestion. Cucumbers contain probiotic bacteria that promote healthy digestion and cultivate healthy gut flora. Because store-bought pickles are cooked, they usually do not have these bacteria.

What are the eyes for?

There are several risks associated with eating sweets. One of the problems is the use of pesticides. Ware explained: "Every year the Environmental Working Group makes a list of fruits and vegetables with the highest levels of pesticide residues, known as the Dirty Dozen. These indicate high exposure to pesticide residues." By 2022, cucumber was still on the list, this time at number 17.

In addition, cucumbers can be washed to protect them during transport. According to World's Healthiest Foods, both organic and conventionally grown sugar can be treated with wax, but organic can only use non-synthetic waxes with organically certified chemicals. For this reason, and because of the pesticide problem, World's Healthiest Foods recommends buying organic cucumbers. But Ware says: “That doesn't mean you have to give up cucumbers completely if you can't get organic food or don't have the money. The nutritional benefits of eating conventionally grown foods outweigh the risks of not eating at all."

Although healthy, cucumbers should not be overdone, says Lemond. "I always recommend varying your options. Cucumbers are a great hydrating food, so pair them with other plant foods that offer other benefits. Variety is always important."

give salt

Pickling is a way to preserve food, not just cucumbers, to prevent spoilage. According to the Exploratorium, there are two main types of sour: fermented and unfermented.

Fermented cucumbers are soaked in brine, which is water saturated with salt. The word "brin" comes from the Dutch word pekel , which means sour. Brine may contain other ingredients such as vinegar, fennel seed, garlic and lime. Bacterial fermentation in the brine sours the cucumbers, producing a sour taste. Unfermented cucumbers are cooked, vinegar is used to give cucumbers a characteristic sour taste.

Dill pickles are naturally pickled by adding dill to the solution. Kosher dill pickled with dill and garlic. But in this case, "kosher" does not mean that the cucumbers were prepared according to kosher dietary laws; Insane in Brine reports that this simply means that garlic is added during the brining process.

According to Masterclass, cucumbers are usually unripe cucumbers.

Additional resources

For those interested in growing their own cucumbers, Cornell University has a handy guide to growing cucumbers. If you're looking for other healthy foods, check out the Cleveland Clinic's list of 7 foods to quench your thirst and hunger.

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