“Cool as a cucumber” means that you are relaxed, undisturbed and laid back. This expression accurately reflects the mood of this food. The taste of cucumbers is cool and mild, and their texture is delightfully crunchy. If you have ever munched on a fresh cucumber during the summer harvest season from May to August, you have experienced the pleasure firsthand.
Of course, raw crudités aren’t the only way to enjoy cucumbers. These vegetables, which are technically fruits by botanical definition, can be used in everything from salads and pickles to spa days. What other foods make for a great relish or salsa? And soothe puffy eyes? We don’t think so. Here’s a look at the healthy, hydrating benefits of cucumbers.
Types of cucumbers
You could create an entire garden of different types of cucumbers, but the following are some of the most popular varieties.
- English: These cucumbers have a mild flavor and are elongated and have a ribbed exterior.
- Armenian: These are known for their length and varied green colors.
- Garden: The most popular cucumber in the US is the garden cucumber. It is widely sold in supermarkets and can have a waxed exterior.
- Pickles: This small variety is often used for small pickles.
- Lemon: These cucumbers are round and yellow and really look like lemons.
- Kirby: Kirbies are a type of gherkin with a bumpy skin, which are delicious as plump pickles.
- Persian: These thin-skinned cucumbers can be short or long.
Do you have to peel a cucumber first?
While it may be tempting to create patterns in your cucumbers by peeling them, it is not necessary to do so before you start nibbling. It is a myth that there are harmful substances in the skin of cucumbers. That said, some people try to remove the waxy substance on the outside of garden cucumbers.
Nutritional value of cucumber
One whole cucumber (301 grams) has the following nutritional value:
- Calories: 45
- Fat: 0.3 grams
- Egg white: 2 grams
- Carbohydrates: 10.9 grams
- Fiber: 1.5 grams
- Sugar: 5 grams
- Potassium: 442mg
- Calcium: 48mg
- Magnesium: 39mg
- Vitamin K: 49 mcg
- Vitamin C: 8mg
Health Benefits of Cucumber
Cucumbers are nutritious fruits with a high water content. They also offer a variety of potential health benefits. Here are some ways you can benefit from eating cucumbers.
Adds daily hydration
At 95% water, cucumbers are one of the most hydrating foods available. And since most of us get about 20% of our daily fluids from food, incorporating cucumbers into your diet is a great way to increase your fluid intake. Staying well-hydrated also reduces your risk of health conditions like kidney stones, constipation, and urinary tract infections.
May reduce inflammation
Antioxidants are plant compounds that suppress inflammation by ridding cells of free radicals. Cucumber happens to contain several types, including flavonoids and tannins. This is likely why research links cucumber extract to improvements in inflammatory conditions such as osteoarthritis of the knee. Keep in mind that cucumber extract contains many more antioxidants than a cucumber you buy in the supermarket.
Supports weight management
Cucumbers are the opposite of high in calories. Even if you eat a whole cucumber in one sitting, you’ll only be taking in 45 calories. In other words, they’re a great choice if you’re trying to lose weight. In fact, research has shown that eating foods with a low energy density is linked to weight loss.
The hydrating power of cucumber aids weight loss, as increasing your fluid intake through both food and beverages can naturally suppress your appetite, boost your metabolism, and lower your overall calorie intake.
Promotes intestinal health
With their sky-high water content and a dash of fiber (1.5 grams), cucumbers are a friend to gut health. Studies show that increasing fluid intake can promote more regular bowel movements in people with chronic constipation, and fiber provides food for healthy intestinal bacteria.
If you pickle your cucumbers, their gut health benefits can go even further. Fermented foods like pickles help increase microbial diversity in the digestive tract and reduce inflammatory proteins.
Provides a good dose of vitamin K
Cucumbers are an excellent source of vitamin K, providing 41% of the recommended intake per serving for men and 54% for women. This vitamin is known to help blood clot, support strong bones, and possibly reduce the risk of coronary heart disease.[cite] Because vitamin K is fat-soluble, you can enhance its absorption by pairing cucumbers with a fat source, such as a creamy dip or an olive oil-based dressing on a salad.
Soothes puffy eyes
Here’s a benefit that doesn’t come from actually eating cucumbers. Applying slices to your eye area — spa-style — can legitimately reduce swelling and irritation, according to older research. It’s worth a try, especially if you don’t have an ice roller at home.
How do I buy cucumber?
Different types of cucumbers are best suited for different culinary uses, so if a recipe calls for a specific variety, it’s best to try to find it. For example, certain types, such as gherkins or kirbies, are best for pickles, while sushi recipes often call for an English cucumber. To choose high-quality cucumbers, look for ones that are firm, have some give, and don’t have any soft spots.
Buying organic produce helps support local farms and sustainable farming practices, so if you have the budget for organic cucumbers, go for it! However, cucumbers are not currently on the Environmental Working Group’s (EWG) Dirty Dozen list of produce with the highest levels of pesticides.
How to Enjoy Cucumber
Cucumbers are so much more than a garnish. Add them to your diet in one of the following ways.
- As a water infusion: If you find plain water a bit boring, try adding cucumber slices to a pitcher for an extra flavour.
- Raw with dip: There’s nothing wrong with a good old veggie plate. Choose your favorite dip to serve with the cucumbers.
- In salads: Cucumbers cut into ribbons, slices or cubes add a refreshing crunch to salads.
- In gazpacho or other chilled soups: The food processor makes quick work of cucumbers for gazpacho. You can also try them in other chilled soups where cucumbers are the main ingredient.
- As a sandwich topping: Lettuce and tomatoes aren’t the only veggies that can add some spice—and nutrients—to a sandwich. Top your next turkey or tuna salad sandwich with a few cucumbers.
- As quick pickles: Cucumbers are your gateway to the joys of pickling, and some recipes only require 24 hours of marinating.
- In a chutney or salsa: In these dishes, cucumber cubes combine well with other vegetables.
- In grain dishes: When you’re putting together a grain bowl, throw in some diced cucumber for texture. This works especially well in Mediterranean or Asian grain bowls.