Cucumbers are crunchy, cold, and one of the tastiest vegetables you can eat. But beyond its crunch and flavor, summer favorites are great for your body too. .
Intrigued? Learn about the benefits of eating cucumbers and recipe ideas to enjoy your food.
What is a cucumber?
First, there is one fact that makes everything questionable. Cucumber is not a vegetable. According to Colorado State University, they are actually fruits and really are berries. . Antioxidantseconds. Cucumbers fit this definition and are therefore classified as fruits. However, since they are often eaten like vegetables (think salads and sandwiches), we will refer to them as “vegetables” for the rest of this article.
Native to India, cucumbers are climbing plants and do well in warm climates. article, it is part of the Cucurbitaceae family, which also includes summer squash such as watermelon, cantaloupe, squash, and zucchini. Journal of EthnopharmacologyAccording to Purdue University, the size and color of cucumbers vary by variety (ranging from yellow-green to dark green), but the most common variety in the United States is called garden cucumber or sliced cucumber. When we think of cucumbers, we think of this dark green, long, cylindrical variety.
cucumber nutrition
The nutritional content of the humble cucumber has a lot to offer. According to Paula Doebrich, a registered dietitian and founder of Happea Nutrition, MPH, RDN, vegetables contain essential nutrients such as vitamin A, vitamin K, and fiber, the latter of which is mainly found in the skin. It contains. Even the seeds, which are also edible, are beneficial because they provide digestible fiber and beta-carotene, says Doebrich. , the body converts beta-carotene to vitamin A).
Whole cucumbers are rich in antioxidants called flavonoids. This includes compounds such as quercetin and kaempferol, according to the article. Chilean Agricultural Research JournalSome cucumber health benefits are related to the antioxidant content of the food.
According to the USDA, the nutritional profile of one 301-gram raw cucumber is:
- 45 calories
- 2 grams of protein
- 10 grams of carbohydrates
- < 1 gram of fat
- 2 grams of dietary fiber
- 5 grams of sugar
Cucumber health benefits
If crunchy vegetables aren’t already part of your rotation, these cucumber benefits will certainly convince you to change your ways.
May reduce disease risk
According to Doebrich, cucumbers contain a myriad of antioxidants, including beta-carotene, lutein, zeaxanthin, vitamin C, and vitamin K. There is. Antioxidants fight free radicals by neutralizing them, ultimately rendering them harmless, explains Doebrich. This is important because excess free radicals can cause cell damage and oxidative stress, which are major causes of chronic diseases such as heart disease and cancer. (and generally leading a healthy lifestyle) can reduce risk by effectively managing oxidative stress.
hydration
It’s impossible to talk about the benefits of cucumbers without mentioning their water content. Cucumbers are made up of about 95% water, making them a very hydrating food. As the Mayo Clinic points out, this is notable because the body needs water to carry out important biological processes such as temperature regulation and the removal of waste products through urine. You need to drink water throughout the day, and eating cucumbers is a great way to stay hydrated.
Supports Healthy Digestion
The hydrating benefits of cucumber extend to the intestines as well. If you don’t drink enough water, your colon (large intestine) will extract water from your stool, making it dry as Iu explains. This can make it difficult to pass stools and can lead to bouts of constipation. , says Iu.
“Cucumbers are not particularly expensive” in the dietary fiber sector [in the nutrient]But they contain small amounts of soluble and insoluble fiber,” says Iu. [it] Both of these effects regulate bowel movements, thereby paving the way for a more comfortable second.
manage blood sugar
According to the article, the antioxidant kaempferol may help the body manage blood sugar levels. intec openAntioxidants work by inhibiting amylase and glucosidase, two enzymes that break down carbohydrates. (FYI: In your body, carbohydrates are broken down into glucose, which your cells use for energy.) This slows the rise of blood sugar, preventing sudden spikes and potentially managing diabetes.In addition, cucumbers are naturally low in sugar. When According to Doebrich, dietary fiber can help control blood sugar levels.
May promote healthy blood clotting
Another benefit of cucumber includes healthy blood clotting. This is due to the high content of vitamin K, which is essential for the process. Specifically, “vitamin K helps the body make some of the proteins needed for blood clotting,” explains Doebrich. You no longer lose a lot of blood when inflicted.
Potential risks of cucumber
It is technically possible to have an allergic reaction after eating cucumbers. According to the American College of Allergy, Asthma, and Immunology, if you’re also allergic to ragweed pollen, zucchini, bananas, melons, and sunflower seeds, you’re more likely to have an allergy. This is because these plants contain proteins that are similar to the allergy-causing proteins found in cucumbers.
If you are allergic to these items and are new to cucumbers, be careful when eating vegetables. Difficulty breathing, stomach cramps, etc. If you experience any of these symptoms after eating cucumber, consult your doctor or allergist.
If you’re taking blood thinners to prevent blood clots, Doebrich suggests talking to your doctor before eating high-vitamin K foods like cucumbers.As mentioned above, vitamin K is promotion May adversely affect blood clotting, blood thinners.
How to buy and eat cucumbers
At the grocery store, you can find fresh cucumbers in the produce section, pickle them in jars, or mix them into bottled juices and smoothies. Second, look for cucumbers that are firm, dark green, and heavy for their size. At home, store whole cucumbers in the refrigerator for up to 7 days. Before eating, wash vegetables under warm running water and use a vegetable brush to remove dirt and debris. This is especially important if you want to eat the skin, which contains the most nutrients of cucumbers. From there, you can slice or cube the cucumbers, depending on your recipe. Store the cut cucumbers in an airtight container in the refrigerator for 1-2 days.
If you’re ready to reap the health benefits of cucumbers, you’re in luck. Vegetables have a mild, fresh taste that goes well with many dishes. Here are some ideas for delicious cucumber recipes.
for a salad. One of the easiest ways to eat cucumbers is as a salad topping. Vegetables add crunchiness and color and make the salad more delicious.
on a snack board. Sliced cucumbers are a staple on adult snack boards. Pair it with your favorite dips like hummus or green goddess dressing.
for sandwiches. Speaking of cucumber slices, they are perfect for layering on sandwiches and wraps. Another option is to mix diced cucumbers into sandwich fillings such as tuna or chicken salad.
for juices and smoothies. If plain H2O isn’t your thing, consider drinking cucumber juice—a delicious way to stay hydrated and cool just like cucumber. Vegetables can also be blended with frozen pineapple, kale, and watermelon for a refreshing smoothie.
Inject into water. To make the cucumber drink easier to drink, try infusing the vegetable with water. Simply place cucumber slices in a pitcher of water and chill in the refrigerator for 1-2 hours. Toss with lemon slices, mint leaves, or sliced strawberries for extra flavor.
