Nutrition In Cucumber: Facts And Health Benefits

Cucumber’s high water content makes them crisp and pleasant. But you might be asking if they have any nutritional value given that they are 95% water.  Nutrition in Cucumber contains potassium, vitamins K and C, and some compounds that show promise for health benefits.

Nutrition In Cucumber Information

0.5 cup (52g) of sliced cucumber with peel on offers 8 calories, 0.3g protein, 1.9g carbs, and 0.1g fat. Vitamins K and C, as well as potassium, are found in cucumbers. The USDA has given the following dietary data.

• Calories: 8
• Fat: 0.1g
• Sodium: 1mg
• Carbohydrates: 1.9g
• Fiber: 0.3g
• Sugars: 0.9g
• Protein: 0.3g​
• Vitamin K: 8.5mcg
• Vitamin C: 1.5mg
• Potassium: 76.4mg
• Vitamin B5: 0.1mg
• Magnesium: 6.8mg

Carbohydrates

Nutrition In Cucumber slices provide 0.3 grams of fiber and nearly 2 grams of carbs in a half cup. Cucumbers also contain 0.9 grams of natural sugar. Cucumber’s low glycemic index of 15,2 indicates a low likelihood of blood sugar elevation.

Fats

Nutrition In Cucumber has very little fat—0.1 grams per half cup of slices. What little fat it does contain is mostly unsaturated fat, regarded as the “good” fat since it may lower cholesterol.

Protein

Only 0.3 grams of protein are found in a serving of cucumbers, making them a poor protein source. Therefore, you should eat your cucumber with foods that are richer in protein, such as meat, seeds, and nuts, if you want to enhance your consumption of protein.

Minerals and Vitamins

Since cucumbers have a high water content by nature, they have a low relative nutritional concentration. Nevertheless, they are a good source of potassium, vitamin C, and K. Vitamin A, magnesium, phosphorus, and calcium in tiny levels are also present in cucumber nutrition.

Calories

Cucumber peel included; a half cup (52g) only has 8 calories. A full cucumber weighing about 301 grams (8.25 inches) can provide you with about 45 calories. Therefore, if you’re limiting your calorie consumption, this vegetable can be included in a low-calorie diet.

Nutrition of Cucumbers: Health Advantages

Cucumbers are rich in vitamins and minerals, but they also contain special compounds whose potential medical uses are being investigated. Here are a few ways that cucumbers improve health.

Eases Diverticulitis

A painful intestinal irritation that occasionally necessitates hospitalization is a diverticular disease. Research on the effects of fiber in preventing diverticulitis flare-ups has yielded conflicting findings.

Nonetheless, studies show that consuming fruits and vegetables high in fiber, such as cucumbers, can reduce the risk of hospitalizations due to diverticulitis. In particular, a 30% lower risk was linked to consuming an extra 8.5 grams of fiber from fruits and vegetables each day.

Might Lower the Risk of Cancer

A naturally occurring substance present in cucumbers and certain other vegetables, like squash, is called cucurbitacin. Cucurbitacins come in a variety of forms that combine to prevent the spread of cancer, and it seems that breast cancer is especially vulnerable to their actions.

Nutrition In Cucumber also contains the flavonoid fisetin, which has anti-cancer and antioxidant properties. Research to date is encouraging, but further human trials are required to prove the function of cucumbers in cancer prevention.

Enhances Blood Sugar

As a non-starchy vegetable, cucumbers fall under one of the healthiest dietary groups for controlling diabetes. At the very least, the American Diabetes Association suggests three to five servings of non-starchy veggies each day.

Eating non-starchy vegetables will help you feel fuller without increasing your blood sugar when you’re hungry. Fresh cucumbers are a great option for glycemic control because of their high water and fiber content.

Encourages Drinking Water

The best method to stay hydrated could probably be to drink water, however, foods high in water content might also help. Because they contain 95% water, cucumbers are an excellent source of hydration during hot weather.

After an intense activity or a sporting event, munch on cucumbers to assist your body in replenishing lost electrolytes and water. Cucumbers will quickly cool you off because their interiors may reach temperatures up to 20 degrees lower than the outside air.

Allergies to cucumbers

Nutrition In Cucumberr consumption may trigger some allergy symptoms if you have ragweed allergies. The source of this occurrence, known as oral allergy syndrome (OAS), is the two plants’ cross-reactivity.

It’s also feasible to have a real cucumber food allergy. Hives, lightheadedness, swelling of the tongue or throat, tightness in the chest, and breathing difficulties are common symptoms of food allergies. Consult an allergist to discuss your concerns if you think you may have a cucumber allergy.

Adverse Results

It’s crucial to maintain a constant vitamin K intake if you use Coumadin (warfarin) as a blood thinner. Bok choy and cucumber are examples of green vegetables that are high in vitamin K, which is necessary for blood clotting.

Maintaining nearly the same daily consumption of vitamin K can assist your doctor in determining the appropriate dosage of medication for you, as it may interact with the blood-thinning effects of warfarin.

When Cucumbers Are at Their Best

Cucumbers used for pickling should be smaller, about 2 to 4 inches long, and those used for slicing should be between 5 and 8 inches long.

Twice a season, before fall and in the early summer, cucumbers can be harvested. Fresh cucumbers can be found at the grocery store all year round or at your neighborhood farmer’s market throughout the summer.

Food Safety and Storage

Cucumbers can be kept in the refrigerator for up to three days in perforated bags after being plucked from the vine. You can store fresh cucumbers in the refrigerator at home for up to a week before using them; they are occasionally offered in plastic at the grocery store.

Before slicing, peeling, or consuming cucumbers, wash them. After slicing, cucumbers tend to dry up rapidly, so cover any exposed sections and store them in the refrigerator for use within a few days. In addition, cucumbers can be preserved for up to a year or pickled in vinegar.

Cucumber Diet: How to Get Ready

Cucumbers can be sliced and dipped into spreads or added to salads. Cucumbers are a great side dish to go with spicy entrees when combined with simple yogurt and mint or dill. Try your hand at making classic English cucumber sandwiches or create interesting canapés by adding yummy toppings on cucumber rounds.

In addition, cucumbers can be blended or served with other fruits, such as melon, to create a chilled gazpacho or salad. Drink a cool glass of water infused with cucumber to help hydrate your body. Cucumbers can be enjoyed all year round in a multitude of ways.