CUCUMBERS AND YOUR HEALTH

We should definitely seek out foods that are nutrient rich, using positive approach of what to put on your plate vs what to keep off – Angela Lemond.

 Cucumbers are one of the coolest and lit foods. Many think they’re vegetables but actually they are fruits, they contain seeds and grow from the ovaries of flowering plants. They are member of the botanical family cucurbitaceae, along with squashes, honeydew and watermelons. Made up of 95 percent water, low calories, soluble fiber, and contains many nutritional benefits including hydrating, high antioxidants.

Fun facts on cucumber

·        According to the Worlds Healthiest Foods websites Cucumber is one of the healthiest food on earth.

·        Cucumbers are mainly water, which is good to consume doing heat/ summer.

·        Some research has found cucumber to fight carcinogenic cells.

·        People use cucumber to soothe sunburn and may prevent skin cancer.

·        Cucumbers contains lignan, which may help in fighting cardiovascular disease.

Cucumber Nutritions

They are low in calories but high in important vitamins and minerals. They are good sources of phytonutrients (plants chemicals that have protective or disease preventive properties) such as lignans, flavonoids and triterpenes which have anti-cancer, anti-inflammatory and antioxidants. The skins and seeds are the most nutrient rich parts of the cucumber. The skin contains fiber and beta-carotene while the seeds are good source of minerals and calcium. Studies have suggested that consuming cucumber decreases the risk of cardiovascular diseases, diabetes, obesity whiles it increases energy, healthy complexion and maintain healthy weight. The usda national nutrient database states that 1serving cup of raw slices unpeeled cucumber (approx. 119grams) contains;

·        16 Calories

·        115 grams of water

·        3 grams of carbohydrates

·        1 grams of fiber

·        0.8 grams of protein

·        1.8 grams of sugar

·        0.2 grams of fat

·        18% Vitamin K -RDA

     14% Molybdenum -RDA

·        4% Vitamin C -RDA

·        4% Magnesium -RDA

·        4% Potassium -RDA

·        4% Manganese -RDA

·        2% Thiamin -RDA

·        2% Riboflavin -RDA

·        2% Vitamin A -RDA

·        2% Vitamin B6 -RDA

·        2% Folate -RDA

·        2% Calcium -RDA

·        2% Iron -RDA

·        2% Zinc -RDA

·        2% Copper -RDA

·        2% Phosphorus -RDA

·        2% Pantothenic acid –RDA

*RDA- Recommended Daily Allowance

Benefits of Eating Cucumber

Hydration; Cucumbers contain 95% water, which can help meet our daily fluid needs and it’s filled with electrolytes. Water play a crucial roles like temperature regulation, metabolism, physical performance, absorption and transportation of nutrients and waste products. Most of our water needs are meant by drinking water but is the fun of drinking plain old water all day, cucumber is thirst quenching as water especially during summer and heatwave. Studies have found that people get as much as 30-40% of their total water intake from food, fruits and vegetables. According to Cleveland clinic cucumber reduce skin irritation, another preliminary research by journal Filoterapia suggest that cucumber promotes anti-aging and anti-wrinkling activity.

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 disease while antioxidants help in preventing damage and cancer. Oxidative stress caused by free radicals has been associated with cancer, lung, heart and autoimmune diseases. Cucumbers contain a lot of antioxidants such as flavonoids, beta-carotene, vitamin c, lignans, manganese, and triterpenes. Beta-carotene is beneficial for skin and vision and vitamin C improves the immune system. A study measured the antioxidants power of cucumber by supplementing 30 older adults with cucumber powder at the there was a great improved and increased antioxidants at the end of the 30days. Another published study by the Archives of Dermatological Research found increased overall antioxidants benefits, this study was focused on cosmetic applications of the use of cucumber, decreased free radicals can improve the skin from inside out.

Cancer Prevention; As a member of the Cucurbitaceae family, cucumber contains high levels of cucurbitacins and lignanns, which are phytonutrients with anti-cancer benefits, companies are trying to get the new cancer drugs from here. A 2010 research review published by Scientific World Journal, scientists have found that cucuritacins can help block the signaling pathways that are important for cancer cell proliferation and survival. A 2009 study found cucurbitacins to inhibit the growth of pancreatic cancer cells and may cause the pancreatic cancer cells in humans to die. Research has also shown that the lignans in cucumber helps in prevention of prostate cancer, ovarian cancer and endometrial cancer. There is also a relationship between fisetin and cancer prevention.   

Lower Blood Sugar; Cucumber has shown to reduce blood sugar levels and prevent diabetes complications. The research carried out on this aspect is all animal based none has been done on human yet. A study shown that cucumbers effectively reduce and control blood sugar levels in animals. An animal study shown that diabetes induced mice when cucumber peel extract was given, there was a reverse in diabetes associated changes and decrease in blood sugar.

Skin; Spa often use cucumber slices over the eyes, the reason is  cucumber have a cooling and soothing effect that decrease swelling, irritation and inflammation. Cucumbers has been known to reduce morning puffiness and treat sunburn when placed in affected areas. It’s good to note that regular fruits and vegetables consumption brings healthy complexion.

Aid Weight-loss; Cucumbers are low calorie food, filled with plenty of water and nutrients. So cucumber is one of the best to snacks rather than process foods. A study has shown that people suffering from obesity lost more weight when consuming cucumbers along with other healthy meals than those who didn’t. So you can eat lots of it without adding more weight. High water content in cucumbers could aid in weight loss as well. One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight. Note that you can’t rely on eating only cucumber to effectively lose weight.

Digestion; Water content of 95% and fiber makes it really effective in relieving constipation. Pectin which is a soluble fiber found in cucumber can prevent constipation. Cucumber can has great digestive effect when it’s fermented into pickles. The contain a probiotic bacterial that promote healthy digestion and cultivating beneficial digestive track floral, store-bought pickles don’t contain any probiotic because it has been boiled.

Bone Health; vitamin K is important for bone health and cucumber has a high amount of it. Vitamin K reduces bone fractures mostly in women compared to men, its works with vitamin D to increase bone density and greatly affect and improve calcium absorption. It’s also important to eat fruits and vegetables for its good source of vitamin K rather than supplements and for proper bone health.

Heart Health; Different types of fruits and vegetables eaten daily is associated to reduced heart disease, diabetes, stroke and obesity. Potassium is needed for the heart and cucumber has a high amount of potassium and it’s also low in calories so compared to banana which is high in calories it is healthy for the heart, consuming cucumber lower risk of cardiovascular disease, hypertension. It lowers blood pressure because it promotes vasodilation.

Brain Health and Memory; Cucumber are rich in fisetin, a study was carried out which associated the improving memory and protecting nerve cells and decreasing the risk of Alzheimer with the flavonoid fisetin in cucumber.

Cucumbers in Your Diet; Cucumber have a great refreshing taste. It can go with salads and drinks.it can also be stored in the refrigerator for up to a week but be cautious of cucumbers with shriveled or withered ends.

• Add skin peeled cucumber to your regular salad, properly diced.

• Add to you drinking water with mint leaves.

• Mix sliced cucumber, tomatoes, and feta cheese for a Greek-style side dish.

• Slice cucumber into thick slices and you can snack on it.

Potential Risk of Eating Cucumber; According to the environmental working group, cucumber is high on the list of fruits and vegetables with high amount of pesticide residue. Cucumbers are waxed to protect them during shipping, so both conventional and organic cucumbers are waxed, so it’s best to thoroughly wash cucumber before eating, some may go as far as skinning it before eating. I advice to buy the organic cucumbers which are low in pesticide residue but if you can’t afford it, you can also buy the conventional cucumber and consume with moderation.

KALON WRITES👑