Cucumbers: Nutrition facts & health benefits

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Few meals, as they are saying, are as cool as a cucumber. A cucumber’s dietary advantages are perfect for wholesome consuming, as a result of these low-calorie veggies include many hydrating properties and beneficial vitamins. In 2019, the cucumber was even elevated to the standing of superfood, based on Men’s Health.

There are lots of of sorts of cucumber, they usually are available in dozens of colours (together with white, yellow and orange based on Nutritional Outlook), however the edible varieties are categorized as being for both slicing or pickling, based on Cornell University’s Growing Guide. Slicing cucumbers are cultivated to be eaten recent, whereas pickling cucumbers are supposed for the brine jar — the previous are additionally normally bigger and thicker-skinned than the pickling selection.

In the USA, generally planted kinds of slicing cucumber embody Dasher, Conquistador, Slicemaster, Victory, Comet, Burpee Hybrid and Dash, based on Gardener’s Path web site. Generally planted kinds of pickling cucumber embody Royal, Calypso, Pioneer, Bounty, Regal, Duke and Blitz.

Whereas most individuals consider cucumbers as greens, they’re really a fruit. They include seeds and develop from the ovaries of flowering crops. Cucumbers are members of the plant household Cucurbitaceae, which additionally contains squashes and melons. The most typical kind of slicing cucumber present in a grocery retailer is the backyard cucumber, Cucumis sativus, based on Plants For a Future.

Dietary profile

Cucumbers are good sources of phytonutrients (plant chemical compounds which have protecting or illness preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer advantages. “We must always undoubtedly hunt down meals which might be nutrient-rich, utilizing the optimistic strategy of what to place in your plate vs. what to maintain off,” mentioned Angela Lemond, a Plano, Texas-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. The peel and seeds are essentially the most nutrient-dense components of the cucumber. They include fiber and beta-carotene. “Beta carotene is an antioxidant that helps with immunity, pores and skin, eye and the prevention of most cancers,” mentioned Lemond. A examine revealed within the Pakistan Journal of Nutrition discovered that cucumber seeds have been a superb supply of minerals, and contained calcium.

“Cucumbers are naturally low in energy, carbohydrates, sodium, fats and ldl cholesterol,” mentioned Megan Ware, a registered dietitian nutritionist in Orlando, Florida. There are simply 16 energy in a cup of cucumber with its peel (15 with out). You’re going to get about 4 % of your each day potassium, 3 % of your each day fiber and 4 % of your each day vitamin C. Additionally they “present small quantities of vitamin Okay, vitamin C, magnesium, potassium, manganese and vitamin A,” Ware mentioned.

Right here is all the things it’s worthwhile to learn about cucumber diet, based on the U.S. Food and Drug Administration, which regulates meals labeling via the Dietary Labeling and Schooling Act, :

Vitamin Info Cucumber, with peel, uncooked Serving dimension: 1/2 cup, sliced (52 g) Energy 8 Energy from Fats 0 *P.c Each day Values (%DV) are based mostly on a 2,000 calorie eating regimen.
Amt per Serving	%DV*	Amt per Serving	%DV*
Whole Fats 0g	0%	Whole Carbohydrate 2g	1%
Ldl cholesterol 0mg	0%	Dietary Fiber 0g	0%
Sodium 1mg	2%	Sugars 0g
Protein 0g
Vitamin A	1%	Calcium	1%
Vitamin C	2%	Iron	1%

Hydration

Cucumbers are 95 % water, based on WebMD . This makes cucumbers a good way to remain hydrated, particularly in the course of the summer season.

“They are saying we are able to get 20-30 % of our fluid wants via our eating regimen alone, and meals like these actually assist,” added Lemond. “Not solely are they excessive in water content material, additionally they include vital vitamins that play an element in hydration like magnesium and potassium.”

The anti-inflammatory compounds in cucumbers assist remove waste from the body and cut back pores and skin irritation, based on the Cleveland Clinic. Preliminary analysis additionally suggests cucumbers promote anti-wrinkling and anti-aging activity, based on an article within the journal Filoterapia.

Most cancers prevention

Cucumbers include two phytonutrient compounds related to anti-most cancers advantages: lignans and cucurbitacins. In recent times, pharmaceutical firms have been paying particular consideration to cucurbitacins, hoping to make use of them in new most cancers medicine. In response to a 2010 analysis overview revealed in Scientific World Journal, scientists have discovered that cucurbitacins will help block the signaling pathways which might be vital for most cancers cell proliferation and survival.

Cucurbitacins also can inhibits the expansion of pancreatic most cancers cells, based on a 2009 examine revealed within the Journal of Cancer Research checked out cucurbitacin B (which cucumber incorporates) on human pancreatic most cancers cells and located that cucurbitacin dietary supplements inhibited the expansion of seven pancreatic most cancers cell strains by 50 %, and likewise elevated apoptosis, or “demise by suicide,” of pancreatic most cancers cells.

Nonetheless, in 2021 Health Feedback assessed a declare made by Ethan Evans in his medical thriller, “The Eden Prescription” (BookSurge Publishing, 2010) that: “Cucumber kills lung most cancers cells” and “cucurbitacin B suppressed development of human lung most cancers cells by 90%, diminished their capability to invade surrounding tissues by 75% and diminished migration capability by 88%.” Well being Suggestions said that: “Some scientific research discovered that cucurbitacin B, a biochemical compound in cucumbers, promotes regulated cell demise” and “these research have been carried out on laboratory cell cultures and mice” that means “there isn’t proof exhibiting that cucumber or cucurbitacin B kills tumor cells in folks.” Briefly, while earlier research are actually hopeful — the present proof doesn’t recommend that Cucumber kills or reduces lung most cancers cells.

Pores and skin

A woman relaxing in a spa with cucumber over her eyes

Placing cucumber in your eyes throughout a pampering routine is backed up by scientific reality (Picture credit score: Getty/ Jupiterimages)

You’ve most likely seen footage of individuals at a spa stress-free with cucumber slices over their eyes. It turns on the market’s science behind this pampering ritual. Ware defined, “Cucumbers have a cooling and soothing impact that decreases swelling, irritation and irritation when used topically. Cucumber slices might be positioned on the eyes can lower morning puffiness or alleviate and deal with sunburn when positioned on the affected areas.” She additionally famous that prime vegetable consumption is related to a wholesome complexion typically.

Bone well being

Previously few many years, it has grow to be clear that vitamin Okay is vital to bone well being, based on Cleveland Clinic Health Essentials and one cup of cucumber incorporates about 19 % of the really useful each day consumption of vitamin Okay. One overview revealed in Nutrition famous that vitamin Okay consumption would possibly cut back fracture charges, work with vitamin D to extend bone density and positively have an effect on calcium stability.

The human physique makes use of vitamin Okay when constructing bones, and the results appear to be particularly vital for ladies. Over the previous twenty years quite a few research have been launched which assessed the position of low-Vitamin Okay ranges, significantly in relation to the danger of fracturing. A big 2003study carried out by American Journal of Clinical Nutrition (AJCN) confirmed that low vitamin Okay ranges have been related to low bone density in girls, however not in males. One other examine revealed within the AJCN in 1999 discovered that low intakes of vitamin Okay have been related to an elevated threat of hip fractures in middle-age girls. That is particularly fascinating as a result of the ladies noticed outcomes from consuming lettuce, exhibiting that dietary consumption of vitamin Okay by way of consuming greens (not dietary supplements) is useful. Relating to males, the results of vitamin Okay and bone well being could grow to be extra obvious as they age: A 2000 examine revealed within the AJCN noticed diminished threat of hip fracture amongst each aged girls and aged males who consumed extra vitamin Okay.

Nonetheless, a latest examine by Celia Rodríguez-Olleros Rodríguez confirmed that “Vitamin Okay performs an vital position in bone well being. Low vitamin Okay consumption, low serum vitamin Okay values, and excessive ranges of ucOC are related to threat of fracture (particularly hip fracture) in observational research. Nonetheless, medical trials don’t obtain conclusive outcomes, and there’s nonetheless controversy over using vitamin K1 and K2 dietary supplements. Excessive-quality medical trials involving sufferers with low serum vitamin Okay values and/or low dietary consumption are wanted to make clear the position of vitamin Okay in fracture threat.”

Antioxidants

“Meals which might be excessive in antioxidants permit your physique to perform optimally. Antioxidants assist forestall injury and most cancers,” Lemond mentioned.

Cucumbers include a number of antioxidants, together with vitamin C, beta-carotene and manganese, in addition to flavonoids, triterpenes and lignans which have anti-inflammatory properties. Vitamin C is well-known for its immune system advantages, and beta-carotene has been proven to be helpful for imaginative and prescient, based on the American Optometric Association . In response to a 2010 animal examine revealed within the Journal of Young Pharmacists, recent extracts from cucumber confirmed elevated scavenging of free radicals. Free radicals are related to quite a lot of human illnesses, however can typically be held in verify by antioxidants, based on the Pharmacognosy Review.

One other examine of cucumber extracts in animals, revealed within the Archives of Dermatological Research, discovered elevated total antioxidant advantages. Although this examine targeted on the beauty functions of this use of cucumbers, decreased free radicals can enhance your inside organs in addition to your pores and skin.

An extra examine revealed in Current Pharmaceutical Design discovered a optimistic affiliation between the triterpene cucurbitacin and diminished irritation, significantly in most cancers cells. A overview of triterpenes on the immune system, revealed within the Journal of Ethnopharmacology, steered that they will help with irritation and inspired future analysis.

Coronary heart well being

A doctor listening to a man's heart using a stethoscope

Consuming cucumber, together with different fruit and veggies, is related to a diminished threat of many coronary heart situations (Picture credit score: Getty/ Sarinya Pinngam / EyeEm)

“Consuming quite a lot of fruit and veggies of every kind is related to a diminished threat for a lot of well being situations, reminiscent of coronary heart illness, diabetes, stroke and weight problems,” mentioned Ware. Cucumbers’ potassium content material could also be particularly useful on this regard. One cup of sliced cukes incorporates solely about 4 % of the physique’s each day potassium wants, however it comes with considerably fewer energy than most high-potassium meals like bananas. Potassium is an important a part of coronary heart well being, based on the American Heart Association. A 2012 examine of 12,000 adults, revealed in Archives of Internal Medicine, confirmed that those that consumed 4,069 mg of potassium every day lowered their threat of heart problems and ischemic coronary heart illness by 37 % and 49 %, respectively, in comparison with those that took 1,793 mg per day.

A number of research have linked cucumber consumption to lowering hypertension. Many research have linked it with decrease blood stress as a result of it promotes vasodilation (widening of the blood vessels), based on Today’s Dietitian. A 2017 examine revealed in Public Health of Indonesia discovered that aged individuals with hypertension noticed a big lower in blood stress after consuming cucumber juice for 12 days.

The vitamin Okay in cucumbers can also be identified to be important within the blood-clotting course of, based on the Harvard School of Public Health.

Digestion

A 2013 overview in Fitoterapia famous that cucumbers would possibly assist relieve constipation as a result of they supply each fiber and water. Tufts University notes that cucumbers can pack much more of a digestive punch if they’re changed into pickles throughout a home-fermentation course of. Cucumber pickles include probiotic micro organism that promote wholesome digestion and cultivating helpful intestine flora. Retailer-bought pickles normally shouldn’t have these micro organism as a result of they’ve been boiled out.

Weight reduction

A woman in exercise clothing holding a glass of cucumber juice

(Picture credit score: Getty/ d3sign)

Cucumbers are a low-calorie meals due to this fact a well-liked ingredient in eating regimen meals. In 2018 NDTV described it as an “superb veggie for weight reduction” and said that the actual fact it has “zero fats, low-calories” makes “it a superb snack for folks seeking to shed weight”. A 2011 examine within the journal Weight problems discovered that larger water consumption correlated with extra weight reduction in middle-age and older adults. Members who consumed 1 pint (500 milliliters) of water previous to consuming a meal misplaced a mean of 4 lbs. (2 kilograms) greater than individuals who didn’t. Snacking on water-dense meals like cucumbers might be an efficient technique to up water consumption.

However Lemond cautions towards relying an excessive amount of on water-dense meals like cucumber. “We all know that individuals that eat larger portions of fruit and veggies usually have more healthy physique weights. Nonetheless, I don’t suggest consuming solely cucumber. You’ll shed weight, however that weight will probably be principally muscle,” she mentioned.

Mind well being and reminiscence

Lately, scientists have taken curiosity within the flavonoid fisetin. Cucumbers are a superb supply of fisetin, which research have related to defending nerve cells, enhancing reminiscence and lowering the danger of Alzheimer’s in mice, based on a 2013 overview within the journal of Antioxidants & Redox Signaling. The identical overview discovered promising outcomes for the connection between fisetin and most cancers prevention.

Dangers of consuming cucumbers

There is usually a few dangers from consuming cukes. Pesticide consumption is one concern. Ware defined, “The Environmental Working Group produces a listing every year of fruit and veggies with the best ranges of pesticide residue, referred to as the Dirty Dozen. Cucumbers are one of many fruit and veggies that the Environmental Working Group has positioned on its Soiled Dozen record, that means the publicity to pesticide residue is excessive.” As of 2022, cucumber was nonetheless featured on the record, this time at quantity 17.

Moreover, cucumbers could also be waxed to assist defend them throughout transport. In response to World’s Healthiest Meals, each natural and conventionally grown cukes could also be waxed, however natural ones can solely use non-synthetic waxes with chemical compounds authorised beneath natural rules. Because of this and the pesticide considerations, World’s Healthiest Meals encourages shopping for natural cucumbers. However Ware stipulated, “This doesn’t imply it is best to keep away from cucumbers altogether in case you can’t discover or afford natural. The dietary advantage of consuming conventionally grown produce outweighs the danger of not consuming produce in any respect.”

Wholesome as they’re, you don’t wish to overdo it on cucumbers, mentioned Lemond. “My advice is all the time to fluctuate your choices. Cucumbers are nice hydrating meals, so preserve them in together with different plant meals that provide different advantages. Selection is all the time key.”

Pickles

Fermented pickles in a jar

Gherkin pickles are normally simply immature cucumbers (Picture credit score: Getty/ Yulia Naumenko)

Pickling is a technique of preserving meals — and never solely cucumbers — to forestall spoiling. There are two primary varieties of pickles: fermented and non-fermented, based on the Exploratorium .

Fermented pickles have been soaked in brine, which is water that has been saturated with salt. The phrase “pickle” comes from the Dutch phrase pekel, which suggests brine. Brines also can include different elements, reminiscent of vinegar, dill seed, garlic and lime.

Dill pickles are brined with dill added to the answer, clearly. Kosher dills are brined with dill and garlic. “Kosher” on this case doesn’t essentially imply the cucumbers have been ready based on kosher dietary legal guidelines, nevertheless; it simply means garlic has been added to the brining course of, based on Insane in the Brine.

Gherkin pickles are normally simply immature cucumbers, based on Masterclass.

Extra Sources

For these wishing to develop their very own cucumbers, Cornell College has a helpfulCucumber Growing Guide. If you’re searching for different meals with well being advantages then take a look at Cleveland Clinic’s record of 7 Foods That Will Satisfy Your Thirst and Hunger