This article takes a closer look the nutritional content of cucumber and some of the tips for eating cucumber , We will also discuss about it possible health benefits, and any potential health risks and the types of cucumber.
cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss this also makes them pleasant enough to consume in a hot weather.
is cucumber a fruit?
Cucumber is a fruit from the same family as watermelons and pumpkins, but most people consider it a vegetable.
Cucumbers are native to India, have a slight melon-like taste, and sometimes can be slightly bitter.
Cucumber health benefits for skin
Nutritional benefit of cucumber.
Cucumber as a fruit is very High in Nutrients, they are low in calories but high in many important vitamins and minerals.
According to the USDA, one 142-g cup of unpared, raw, chopped cucumber contains the following nutrients:
- water: 137 g
- calories: 17
- protein: 0.8 g
- fat: 0.2 g
- carbohydrate: 3.1 g, including 2.0 g of sugar
- fiber: 1.0 g
- calcium: 19.9 g
- iron: 0.3 mg
- magnesium: 17 mg
- phosphorus: 29.8 mg
- potassium: 193 mg
- sodium: 2.8 mg
- vitamin C: 4.5 mg
- folate: 19.9 mcg
- beta carotene: 44 mcg
- lutein + zeaxanthin 22.7 mcg
- vitamin K: 10.2 mcg
Cucumber also contains a range of B vitamins, vitamin A, and antioxidants, including a type known as lignans.
To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.
Health benefits of cucumber.
Water is crucial to your body’s function, playing numerous important roles,
Because cucumbers are composed of about 96% water which makes it the most hydrating fruit, they are especially effective at promoting hydration and can help you meet your daily fluid needs
For people who do not enjoy drinking water, adding cucumber and mint can make it more attractive.
Staying hydrated is essential for maintaining a healthy intestine, preventing constipation, avoiding kidney stones, and more.
It is involved in processes like temperature regulation and the transportation of waste products and nutrients.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status.
Cucumber contain antioxidants and micronutrients.
Scientists have debunk the idea that cucumbers are basically salad filler. According to the Journal of Aging Research and Clinical Practice, cucumbers contain a group of polyphenols called lignans, which may be helpful in treating estrogen-related cancers.
they also contain other types of antioxidants like beta carotene and flavonoids, which help fight inflammation and protect cells from chronic disease.
Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals.
Cucumbers may help keep your blood pressure in check.
High blood pressure, or hypertension, can leave you at risk for developing an aneurysm, stroke, or worse. according to the American Heart Association.
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.
Since cucumbers are high in the electrolyte potassium, they may reduce sodium-induced water retention and thus lower blood pressure, But, of course, cucumbers on their own won’t mitigate the damage of an entire bag of chips a day, so if you do have high blood pressure, make sure you also work on reducing harmful habits (like smoking, maintaining a sedentary lifestyle, and eating excessive saturated fat- and cholesterol-laden foods), in addition to focusing on your cuke intake.
READ MORE: cucumber for skin
cucumber May Lower Blood Sugar(Diabetes).
Cucumbers may play a role in controlling and preventing diabetes. It contains substances that may help lower blood sugar or stop blood glucose from rising too high.
cucumbers are clutch at keeping diabetes in check. Because they’re rich in water, they expand in your stomach and thus reduce cravings for sugary snacks, which is a great way to regulate insulin levels.
One study found that cucumber peel helped manage the symptoms of diabetes in mice. This may be due to its antioxidant content.
Fiber, too, may help prevent and manage type 2 diabetes, according to the AHA.
They Aid in Weight Loss
There’s not a single food or exercise that’s singlehandedly responsible for weight loss or maintenance, but cucumbers are certainly a great addition to an otherwise healthy lifestyle that’s rich in produce,
Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
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They could help strengthen your bones.
Calcium isn’t the only nutrient that keeps your bones strong—think about opting for vitamin K-rich cucumbers more often as well. A study from the journal PLos Medicine found that postmenopausal women who took five milligrams of vitamin K every day for two years experienced 50 percent fewer fractures than the control group. Because vitamin K helps clot blood,
The 2015–2020 Dietary Guidelines for Americans recommend an intake 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 milligrams (mg) of calcium. Adults need 1,000–1,200 mg of calcium a day, depending on sex and age.
however, talk to your doc before any sudden increase in cucumber intake if you’re taking any blood thinners.
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Types of cucumber
Remember Cucumber is a fruit
The most commonly available type of cucumber is the hothouse or English cucumber. It is large, with dark green skin, and few or no seeds.
Armenian, or snake cucumbers: These are long and twisted with thin, dark green skin and pale furrows. People often use them for pickling.
- Japanese cucumbers: These are dark green and narrow. The skin is thin with small bumps on it. People can eat them whole.
- Kirby cucumbers: People often use these for dill pickles. They are crispy, with thin skin and small seeds.
- Lemon cucumber: These are around the size of a lemon, with pale skin. The taste is sweet and delicate.
- Persian cucumbers: Shorter and fatter than the hothouse cucumber, these are crunchy to eat.
- Pickling cucumbers are much smaller and are the type used to make pickles. They can be 3-7 inches long.
Health Risk of cucumber consumption.
side effects of cucumber
Cucumber is safe for most people to eat, but there are some points to consider.
There are few risks to eating cucumbers. One concern may be the pesticides growers use on them. Before you eat them, peel the skin off or wash it in warm running water. That’ll make sure your cucumber is safe to enjoy.
Some people find some types of cucumber hard to digest.
One source suggests that the conventional, large cucumber available in most grocery shelves is easy for most people to digest.
Cucumber is relatively high in vitamin K. Eating too much cucumber could affect how a person’s blood clots.
People who use warfarin (Coumadin) or similar blood-thinning drugs should not increase their intake of cucumber dramatically or suddenly without consulting a doctor.
Some people have reported an allergic reaction to cucumber. Anyone with a known allergy should avoid all contact with cucumber.
Some cucurbitacins are toxic for people to consume. Eating bottle gourd, for example, has caused illness in some people.
Bottom line for Cucumber health benefits
Cucumber is a mild-tasting, refreshing food that is easy to add to various dishes. Like other fruits and vegetables, it is a good source of nutrients.
Eating cucumber as part of a balanced diet and healthful lifestyle may have a range of benefits.
They are low in calories but contain many important vitamins and minerals, as well as a high water content.
Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.
Cucumber health benefits for skin.