Cucumbers are an excellent source of phytonutrients, plant
chemicals that protect against diseases, such flavonoids, lignans and
triterpenes, which have antioxidant, anti-inflammatory and anti-cancer powers.
Among cucumber parts, the peel and seeds are the most nutrient-dense. They
contain fiber and beta-carotene, a form of vitamin A that is good for eyes. A
study published in the Pakistan Journal of Nutrition showed that cucumber seeds
were loaded with minerals and calcium.
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| Vitamin K in cucumbers helps strengthen bone health. enkivillage.com |
“Cucumbers are naturally low in calories, carbohydrates,
sodium, fat and cholesterol,” said Megan Ware, a registered dietitian
nutritionist in Orlando, Florida. There are just 16 calories in a cup of
cucumber with its peel (15 without). People will obtain about 4 percent of
their daily potassium, 3 percent of daily fiber and 4 percent of daily vitamin
C. They also “provide small amounts of vitamin K, vitamin C, magnesium,
potassium, manganese and vitamin A,” Ware said.
Possible health benefits
Fruits and vegetable consumption can reduce many risks of
adverse health conditions. Many studies found that increasing consumption of
plant-based foods like cucumbers helped decrease the risk of obesity, diabetes,
cardiovascular disease and overall mortality while promoting a healthy
complexion, increased energy, and overall lower weight.
Hydration
Cucumber including mostly water and full of important
electrolytes is a perfect food to use during the hot summer months to prevent
dehydration. Many people are not interested in plain water, so adding cucumber
to water is a great way to increase water consumption as well.
Skin
Cucumber has cooling and soothing effects that help decrease
swelling, irritation and inflammation. Cucumber slices can be used to decrease
morning puffiness by placing on the eyes or placed on the skin to relieve and
treat sunburn.
Bone health
Low intakes of vitamin K are linked to an increased risk for
bone fracture. However, we can increase vitamin K by eating a proper amount of
fruits and vegetables (one cup of cucumber provides 11% of your daily vitamin K
needs) that is important for promoting calcium absorption essential for optimal
bone health.
How to incorporate more cucumber into your diet
We should store cucumbers in the refrigerator for up to one week
to maintain their freshness. Some cucumbers are treated with a wax coating
after they are picked. Do not wash cucumbers before storing but make sure to
wash them thoroughly or peel before consuming. Avoid cucumbers with ends that
are withered or shriveled.
Cucumbers are best when used raw and have a mild taste and cool
crunch that you can use them for any kinds of salads or sandwiches.
- Mix sliced cucumbers, tomatoes and feta cheese for a Greek style side dish.
- Spice up your water by adding mint leaves and sliced cucumber for a refreshing treat.
- Slice cucumbers into thick slices and dip them in your favorite hummus.
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