Cucumbers

Health Benefits of Cucumbers

  • It is one of the very low calorie vegetables; provide just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
  • It is a very good source of potassium, an important intracellular electrolyte. 100 g of cucumber provides 147 mg of potassium but only 2 mg of sodium. Potassium is a heart friendly electrolyte that helps bring a reduction in total blood pressure and heart rates by countering effects of sodium.
  • Cucumbers contain unique anti-oxidants in moderate ratios such as ß-carotene and a-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 214 µmol TE/100 g.
  • Cucumbers have a mild diuretic property, which perhaps attributes to their free-water, and potassium and low sodium content. This helps in checking weight gain and high blood pressure.
  • They surprisingly have a high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have a potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has an established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.

 

See the table below for in depth analysis of nutrients:
Cucumber (Cucumis sativus), raw,
Nutritive value per 100 g.(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 15 Kcal <1%
Carbohydrates 3.63 g 3%
Protein 0.65 g 1%
Total Fat 0.11 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 0.5 g 1%
Vitamins
Folates 7 µg 2%
Niacin 0.098 mg <1%
Pantothenic acid 0.259 mg 5%
Pyridoxine 0.040 mg 3%
Riboflavin 0.033 mg 3%
Thiamin 0.027 mg 2%
Vitamin A 105 IU 3.5%
Vitamin C 2.8 mg 4.5%
Vitamin E 0.03 mg 0%
Vitamin K 16.4 µg 13.6%
Electrolytes
Sodium 2 mg 0%
Potassium 147 mg 3%
Minerals
Calcium 16 mg 1.6%
Iron 0.28 mg 3.5%
Magnesium 13 mg 3%
Manganese 0.079 mg 3.5%
Phosphorus 24 mg 3%
Phosphorus
Zinc 0.20 mg 2%
Phyto-nutrients
Carotene-ß 45 µg
Crypto-xanthin-ß 26 µg
Lutein-zeaxanthin 23 µg