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Monday, 17 July 2017

Some Health Benefits of Eating Cucumber

Rachael Link writes:
"Though commonly thought to be a vegetable, cucumber is actually a fruit. It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.
Also, cucumbers are low in calories and contain a good amount of water and soluble fibre, making them ideal for promoting hydration and aiding in weight loss. This article takes a closer look at some of the top health benefits of eating cucumber.

1. It’s High in Nutrients
Cucumbers are low in calories
but high in many important vitamins and minerals.
One 11-ounce (300-gram) unpeeled, raw cucumber contains the following
Calories: 45
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fibre: 2 grams
Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI

Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.

Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water

To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fibre, as well as certain vitamins and minerals

Summary: Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.

2. It Contains Antioxidants

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals. The accumulation of these harmful free radicals can lead to several types of chronic illness.

Summary: Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.

3. It Promotes Hydration
Water is crucial to your body’s function, playing numerous important roles
. It is involved in processes like temperature regulation and the transportation of waste products and nutrients. In fact, proper hydration can affect everything from physical performance to metabolism.
While you meet the majority of your fluid needs by drinking water o
r other liquids, some people may get as much as 40% of their total water intake from food. Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status
Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs

Summary: Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.

4. It May Aid in Weight Loss

Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavour to salads, and side dishes and may also be used as a replacement for higher calorie alternatives. Furthermore, the high water content of cucumbers could aid in weight loss as well.

Summary: Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.

5. It May Lower Blood Sugar
Summary: Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.

6. It Could Promote Regularity

Eating cucumbers may help support regular bowel movements. Dehydration is a m
ajor risk factor for constipation, as it can alter your water balance and make the passage of stool difficult. Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity.

Summary: Cucumbers contain a good amount of fibre and water, both of which may help prevent constipation and increase regularity.

7. Easy to Add to Your Diet

Mild with a distinctly crisp and refreshing flavour, cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches. Cucumbers are also often eaten raw as a low-calorie snack or can be paired with hummus, olive oil, salt or salad dressing to add a bit more flavour. With just a bit of creativity, cucumbers can be enjoyed in many ways.

Here are a few recipes to help incorporate cucumbers into your diet:

Baked Cucumber Chips - see here
Tomato and Cucumber Salad - see here
Strawberry, Lime, Cucumber and Mint Infused Water -see here

Summary: Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low-calorie snack or used to add flavour in a variety of dishes.

The Bottom Line

Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels."

Rachael's full article with all information / research links is here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Elephant's Child said...

I know - but I really dislike the taste. Except pickled.

Mo said...

And I like the taste!

Sami said...

I enjoy cucumbers in salads in Summer, but don't consume that many in winter. Didn't think they were that beneficial, so will have to increase my consumption.
Thanks Jan.

Catarina said...

I eat a lot of cucumbers. I was not aware that it had such a high percentage of vitamin K.

baili said...

i actually LOVE this fruit and so grateful God that he has created such delight .
fresh cucumber has no alternate better for health and specially for stomach related problems as i am speaking out of personal experience

Mac n' Janet said...

I like cucumbers, but they don't like me. Someone said that's because of the seeds, so I switched to English cucumbers which aren't as seedy, but still have trouble.

eileeninmd said...

Hello, cucumber does not agree with me. I remember eating them when I was young but I can not eat them now. Happy Monday, enjoy your day and new week ahead!

Crafty Green Poet said...

sadly though i just don't like cucumber!

Connie said...

This is so timely, my cucumbers are just starting to produce. Yesterday we picked up some pickling spices at the store. We have never made pickles before but decided this was the year :) We are starting out with Bread & Butter pickles. Thanks for all the terrific information. Have a lovely day.
Connie :)

Tom said...

...good to know!

Christine said...

You have inspired me to cut some up and enjoy them today!

Breathtaking said...

Hello:) Our cucumbers are being harvested as I write this. We happen to love them, and use them liberally in salads and in plain yogurts. I cut the outer skin off, but after reading this, realize I'm cutting away valuable vitamins, skin on from now on!!:)

Lisa said...

I love the smell of cucumber, just don't like the taste.
It smells of summer for me.
Have a great week.
Lisa x

Adam said...

I don't doubt it's benefits

Francisco Manuel Carrajola Oliveira said...

Desconhecia as propriedades do pepino.
Um abraço e boa semana.

Dedais de Francisco e Idalisa
O prazer dos livros

Mary Kirkland said...

I love cucumbers. I always put them in salad and my grandma used to slice them and soak them in a vinegar/water mixture. It was good.

only slightly confused said...

I don't mind cucumbers and we do eat them in salads..but they tend to repeat if you know what I mean.

happyone said...

Glad to hear because I love cucumbers.

Carol Blackburn said...

I am one of those people who cannot eat cucumbers without hearing them call to me later on. Just not a comfort food. I wish they were though.

Karen @ Beatrice Euphemie said...

I love cucumbers - this reminds me to add them to the shopping list! Sliced with seasoned rice vinegar....yum! x Karen

Stephanie said...

What a wonderful and informative post, my friend. I love cucumbers so it was a delight to see how good they are for us :)

Hugs to you, dear one!

sage said...

Glad I love cucumbers--I had several tuna and cucumber sandwiches when in Scotland!

Snowbird said...

How fascinating! You have convinced me, I shall stock up on them

Magic Love Crow said...

Fantastic! I love cucumber!!

Anonymous said...

We have a few cucumber plants growing this summer and we love them tossed along with a few slices of onion and tomato.

Benefits of Cucumber Water said...

Cucumber is the most cost effective and underrated vegetable. It has high fiber and is low in calorie and has great taste. It is used for detoxification of the body. Benefits of cucumber water are enormous; it is packed with vitamin B, magnesium, potassium.

Emma Mason said...
This comment has been removed by the author.
Healthytips said...

Thanks for sharing such beautiful information with us. I hope you will share some more information about cucumber benefits. Please keep sharing.
Celery Cucumber Juice Benefits