Cucumbers have long been underestimated, but recent scientific findings prove their status as a nutritional powerhouse. Loaded with antioxidants like lignans, beta carotene, and flavonoids, cucumbers offer protection against chronic diseases and inflammation, while potentially aiding in the treatment of estrogen-related cancers.
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Nutrition Facts about Cucumber
| Nutritional value per 100 g (3.5 oz) | ||
| Energy | 65 kJ (16 kcal) | |
| Carbohydrates | 3.63 g | |
| Sugars | 1.67 | |
| Dietary fiber | 0.5 g | |
| Fat | 0.11 g | |
| Protein | 0.65 g | |
| Vitamins | Quantity | %DV† |
| Thiamine (B1) | 2% | 0.027 mg |
| Riboflavin (B2) | 3% | 0.033 mg |
| Niacin (B3) | 1% | 0.098 mg |
| Pantothenic acid (B5) | 5% | 0.259 mg |
| Vitamin B6 | 3% | 0.04 mg |
| Folate (B9) | 2% | 7 μg |
| Vitamin C | 3% | 2.8 mg |
| Vitamin K | 16% | 16.4 μg |
| Minerals | Quantity | %DV† |
| Calcium | 2% | 16 mg |
| Iron | 2% | 0.28 mg |
| Magnesium | 4% | 13 mg |
| Manganese | 4% | 0.079 mg |
| Phosphorus | 3% | 24 mg |
| Potassium | 3% | 147 mg |
| Sodium | 0% | 2 mg |
| Zinc | 2% | 0.2 mg |
| Other constituents | Quantity | |
| Water | 95.23 g | |
| Fluoride | 1.3 µg | |
| μg = micrograms • mg = milligrams | ||
| IU = International units | ||
Health Benefits of Cucumber
1. Helps keep optimal blood pressure
Maintaining optimal blood pressure is vital for overall health, and cucumbers can play a supportive role. Thanks to their potassium content, they help counterbalance sodium-induced water retention, thus contributing to lower blood pressure levels and reducing the risk of serious conditions like aneurysms and strokes. However, it’s important to remember that cucumbers alone cannot counteract the harmful effects of an unhealthy lifestyle. Combining a cucumber-rich diet with positive habits such as quitting smoking, staying active, and avoiding saturated fats and cholesterol-laden foods is crucial for managing high blood pressure effectively.
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2. It Contains Antioxidants
Oxidation, a chemical reaction that generates harmful free radicals, can lead to chronic illnesses. Antioxidants play a crucial role in blocking oxidation and reducing the risk of conditions like cancer, heart disease, lung disease, and autoimmune disorders. Cucumbers, among other fruits and vegetables, are rich in antioxidants that offer potential health benefits.
A study conducted on older adults supplemented with cucumber powder demonstrated a significant increase in markers of antioxidant activity and improved antioxidant status. However, it’s important to note that the dosage used in the study may exceed what is typically consumed from a serving of fresh cucumber.
Research conducted in test tubes revealed that cucumbers contain flavonoids and tannins, two groups of compounds known for their potent ability to neutralize harmful free radicals.
Cucumbers are a valuable source of antioxidants that help combat oxidative stress and reduce the risk of chronic illnesses. While further research is needed to determine the precise impact of cucumbers on human health, incorporating these refreshing vegetables into your diet can contribute to overall well-being.
3. Can help keep a healthy digestive system
Fiber is the key to a healthy digestive system, and cucumbers are an excellent source. With minimal calories, cucumbers provide essential fiber that improves gut health, regulates bowel movements, and aids in managing conditions such as diabetes and high cholesterol. Additionally, the high fiber content keeps you satiated, preventing overeating and supporting weight management goals.
4. Cucumbers keep you hydrated
Staying adequately hydrated is essential for numerous bodily functions, including nutrient transportation, preventing constipation, and flushing out toxins. Cucumbers, consisting of about 95 percent water, can significantly contribute to your daily fluid intake. Enjoying a cup of cucumbers ensures hydration while benefiting from their refreshing and hydrating properties.
5. Helps promote a healthy weight
When it comes to weight management, cucumbers can be a valuable addition to a healthy lifestyle. While there is no single magic food for weight loss or maintenance, cucumbers, with their high fiber and water content, can help you feel fuller for longer and reduce the temptation to indulge in unhealthy snacks. By incorporating cucumbers into a balanced diet rich in whole grains, lean protein, healthy fats, and other fruits and vegetables, you can support your weight management goals effectively.
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6. Helps Lower Blood Sugar
Cucumbers also have specific benefits for certain health conditions. For individuals with diabetes, cucumbers can help regulate blood sugar levels by reducing cravings for sugary snacks due to their high water content. Additionally, cucumbers can contribute to stronger bones as they contain vitamin K, which has been associated with a reduced risk of fractures in postmenopausal women. If you are on blood thinners, it’s advisable to consult with your healthcare professional before making any significant changes to your cucumber consumption due to the vitamin K content.
In conclusion
With their neutral flavor profile, cucumbers are incredibly versatile in cooking. Incorporate them into a variety of dishes or simply enjoy them as a refreshing snack. Explore enticing cucumber-based recipes that will not only tantalize your taste buds but also provide you with a host of health benefits.
References
7 Health Benefits of Eating Cucumber – Healthline
10 Cucumber Health Benefits You Shouldn’t Ignore – Women’shealth
