Cucumber (Cucumis sativus) is a member of the Cucurbitaceae
family. Other members of the family include squash and different kinds of melon,
including bitter melon. Cucumbers provide various nutrients but are low in
calories, fat, cholesterol, and sodium.
It is a widely cultivated plant in the gourd / Cucurbitaceae family. The
cucumber is originally from South Asia, but now grows on most continents. Many
different types of cucumber are traded on the global market.
Nutrition
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.
Benefits
Cucumbers have number of health benefits
1. Low in calories and high in nutrients:Cucumbers are high in nutrients and low
in calories thus cucumber is included in zero calories foods and has been proved
best food for weight loss.
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, the high water content of cucumbers could aid
in weight loss as well.
2. Antioxidant activity: Fruits and vegetables, including cucumbers, are
especially rich in beneficial antioxidants that may reduce the risk of several
chronic illnesses as a result of oxidative stress caused by free radicals has
been associated with cancer and heart, lung and autoimmune disease, antioxidants
present in cucumbers including flavonoids and tannins, prevent the accumulation
of harmful free radicals and may reduce the risk of chronic disease
3. Hydrating effect: Cucumbers are one of the most hydrating foods, they consist
mostly of water and important electrolytes and thus they help prevent
dehydration in hot weather or after a workout etc.
4. Bone health: Presence of vitamin K in cucumbers, helps with blood clotting,
and it may support bone health.
A 142-gram (g) cup of chopped, unpeeled, raw cucumber provides 10.2 micrograms
(mcg) of vitamin K .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.Vitamin K
helps improve calcium absorption. Together, these nutrients can contribute to
good bone health.
5. Cardiovascular health: The American Heart Association (AHA) notes that fiber
can help manage cholesterol and prevent related cardiovascular problems.
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.
Reducing sodium intake and increasing potassium intake may help prevent high
blood pressure.
The cucurbitacins in cucumber may also help prevent atherosclerosis.
6. Diabetes: Cucumbers score low score on the glycemic index (GI). This means
they provide essential nutrients without adding carbohydrates that can increase
blood glucose.
Cucumbers may be effective at reducing oxidative stress and preventing
diabetes-related complications .
7. Cancer: As a member of the Cucurbitaceae family of plants, cucumbers contain
high levels of bitter-tasting nutrients known as cucurbitacins which may help
prevent cancer by stopping cancer cells from reproducing.
Fiber present in cucumbers may help protect against colorectal cancer.
8. Skin Health: Cucumber is also beneficial to skin health. Applying sliced
cucumber directly to the skin can help cool and soothe the skin and reduce
swelling and irritation. It can alleviate sunburnHealth. Placed on the eyes,
they can help decrease morning puffiness.