All about the benefits of cucumber for your health.
Half a plate of sliced cucumber (52 g) with peel contains 8 calories, 0.3 g of protein, 1.9 g of carbohydrates and 0.1 g of fat. Cucumbers are a good source of potassium and vitamins K and C.
• Calories: 8
• Fat: 0.1 g
• Sodium: 1 mg
• Carbohydrates: 1.9 g
• Fiber: 0.3 g
• Sugar: 0.9 g
• Protein: 0.3 g
• Vitamin K: 8.5 mcg
• Vitamin C: 1.5 mg
• Potassium: 76.4 mg
• Vitamin B5: 0.1 mg
• Magnesium: 6.8 mg
Carbohydrates
Half a plate of sliced cucumber contains almost 2 grams of carbohydrates and 0.3 grams of fiber. Cucumber also contains 0.9 grams of natural sugar.
Fats
There is almost no fat in cucumbers – 0.1 grams per half plate of slices. The small amount it contains is mostly made up of unsaturated fats, which are considered "good" fats because they can help lower cholesterol.
Protein
Cucumbers are not a good source of protein, providing only 0.3 grams per serving. Therefore, if you want to increase your protein intake — for example, if you exercise a lot — you need to eat cucumber with high-protein foods such as meat, nuts and seeds.
Vitamins and minerals
Cucumbers contain a large amount of water, so the relative concentration of nutrients in them is low. However, they contain vitamin K, vitamin C and potassium. Cucumber also contains trace amounts of calcium, magnesium, phosphorus and vitamin A.
Calories
Half a plate of cucumber (52 g) with peel contains only 8 calories. If you eat cucumbers weighing about 300 g, you will eat about 45 calories. Thus, this vegetable is suitable for a low-calorie diet if you monitor your calorie intake.
Health benefits
In addition to the content of vitamins and minerals, cucumbers contain unique substances with therapeutic effects.
Reduces the risk of cancer
Cucurbitacins are a natural compound found in cucumbers and some other vegetables, such as zucchini. There are many variants of cucurbitacins that co-inhibit cancer growth, and breast cancer is particularly sensitive to their action.
In addition, cucumbers contain flavonoid lysetine, which has antioxidant and anti-cancer properties.
Improves blood sugar control
Cucumbers are a non—starchy vegetable, which is one of the best categories of products for the treatment of diabetes.
When you're hungry, eating more non-starchy vegetables can help satisfy your appetite without raising your blood sugar. The fiber and water content of fresh cucumbers makes them an ideal choice for glycemic control.
Promotes hydration
Drinking water may be the most effective way to quench thirst, but foods with a high water content can also provide good water intake. Cucumbers are 95% water, which makes them an excellent means for rehydration in hot weather.
Snack on cucumbers after sports events or heavy exercises to fill the body's need for electrolytes and water. Since cucumbers can be 20 degrees lower inside than outside, they will definitely cool you down.
Supports heart health
Cucumbers are a good way to add more fiber and potassium to food. Fiber improves the feeling of satiety and helps to lower cholesterol, and potassium lowers blood pressure.
Cucumbers also contain folic acid, an essential B vitamin that reduces the risk of stroke. It's no secret that eating a variety of fruits and vegetables daily is an effective way to prevent heart disease, and cucumbers are also a refreshing option.
Varieties
There are several varieties of cucumbers, some of which are better suited for fresh consumption, and others for pickling. Examples of common slicing varieties include Hothouse, Burpless, Marketmore 76, Straight 8, Salad Bush, Fanfare and Bush Crop.
When is it better to buy
Regular cucumbers should be from 12 to 20 cm in length, and pickled cucumbers should be smaller, from 5 to 10 cm in length. Look for cucumbers that are firm, without bruising, yellowing or damage.
Cucumbers can be harvested twice a season, in early summer and again before autumn. Look for fresh cucumbers in the supermarket all year round.
Storage and security
After removal from the vine, cucumbers should be stored in the refrigerator in perforated bags for up to 3 days. Fresh cucumbers from the supermarket are usually sold in plastic wrap, and before use they can be placed in the refrigerator at home for about a week.
Wash cucumbers well before slicing, cleaning or eating. Cucumbers tend to dry out quickly after slicing, so cover the exposed areas and put them back in the refrigerator for use for a few days. Cucumbers can also be pickled in vinegar or frozen for long-term storage for up to a year.
How to cook
Cut cucumbers into slices for use in salads or in the form of raw pieces to dip them in sauces. Experiment with traditional cucumber sandwiches or make fun snacks by sprinkling round cucumbers with delicious filling.
Cucumbers can also be served or mixed with fruits such as melon to make a cool salad or gazpacho. Moisten your body with a refreshing glass of water infused with cucumber. Enjoy cucumber in different ways, at any time of the year.
