Nutritional & Health Benefits of Cucumber: The 96% Water Superfood for Hydration & Weight Loss
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Trust we are doing well! I will want to talk about a vegetable plant most of us are already familiar with. Cucumis sativus commonly known as cucumber 🥒 is from the family Cucurbitaceae also the same family as melon, squash, and pumpkins. This is a vegetable plant that had its origin from the South Asia, but is now widely grown worldwide. This is a plant that is characterized by an oblong-round green skin pale flesh with edible smaller seeds.
Types of cucumbers
In identifying the cucumber plant, they tend to come in different sizes and types. We have the slicing cucumbers that are between 6 - 8" in size, with a thick skin type. We also have the pickling cucumber that are shorter when compared to the slicing type. They are shorter and with a size of about 3 - 6", with a bumpy skin type. The next type we may see is the seedless type that doesn’t require pollination. They are less burping and better when consumed.
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Nutritional contents of cucumbers
Let's look at some of the nutritional contents of this plant. For every 100g (1kg) of this fruit consumed, it is expected to know the following amount of nutrient recevied from it. A Kg of this fruit is about 3 sizable amounts of this plant. Contains about 15kcal which is about 1% of our daily value requirement of Calories needed, of which about 96% of it is water. A plant very low calorie intake.
About 3.6g of carbs is found when we consume 100g of cucumbers which is 1% of the daily value requirement. This carb component is split between more sugar and less fibre. 0.7g of Protein content composition though negligible, contains a reasonable amount (16.4ųg) of vitamin K which is vital in our everyday bone health and blood clotting. Also, a handful of Potassium and Magnesium which help balance electrolytes and nerve function. A vital veggies for blood pressure control.
We see the presence of silica as another nutritional content of this vegetable plant that helps care for the human hair, skin, and nail tissues. Taking this fruit with the back is essential to gain most of its value. Peeling off its bark allows for about 50% loss of the nutrients. Therefore, it is best consumed together instead of peeled.
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Health benefits of cucumbers
Source of hydration. A larger amount of cucumber is in a cucumber. It is seen that it has about 96% water composition. Daily intake of cucumber suggests a good contribution to body fluids. Those in a hot climate may find the consumption ideal as a good complement to water...
Essential in weight loss management. Due to its high water content and low calories, a larger amount consumed simply does not amount to weight gain due to the propensity to eat less during the same time.
Blood Sugar control. This vegetable plant is low in carbs and GI, suggesting this all-important blood sugar fix. Extracts from the cucumber peel contain compounds that help pancreatic beta cells, hence handling diabetic concerns.
Blood pressure control. It contains potassium which is essential in balancing body sodium and in turn blood pressure.
Immune and Bone health. Cucumber contains essential vitamins C & K that help drive improved body immune system and bone health.
Have we wondered why some of the consumed cucumbers are bitter? It contains cucurbitacin which is a compound that it makes under stress periods. During drought, high weather conditions, poor soil or water content, it produces this compound that is stored in the skin or stem.
However, in buying this fruit, we have to go for the dark green, firm, and heavy in size types. We should try to avoid the yellowish and soft spots with wrinkled ends.
They are best stored unwashed for at least 1 week without going bad. Before being stored in a refrigerator, it should be wrapped in a paper towel or a ziplock to avoid absorbing moisture. And they should be stored away from bananas, apples, or tomatoes to avoid ethylene gas-aided ripening.
Some of the side effects:
Cucumber has low nutrient density due to the high percentage of water in it. Therefore, a larger amount is needed for consumption to gain a significant amount of its nutrients, which may also cause bloating.
Pesticide infestation which maybe at the peel. We may also find some infestation inside the juicy areas especially in soft skin types when purchased.
Blood thinners affect. High intake of vitamin K is likely to interfere with the body's ability to metabolize warfarin.
In summary, cucumber is an ultimate fruit best for weight management, control of both blood sugars and pressures, as well as an excellent source of body hydration.
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