Vitamins and Minerals in Cucumber
Dec 03, · Health benefits of cucumber. 1) Hydration. The electrolytes in cucumbers can help prevent dehydration. Cucumbers consist mostly of water, and they also contain important 2) Bone health. 3) Cancer. 4) Cardiovascular health. 5) Diabetes. Dec 04, · Vitamin B5, also known as pantothenic acid (7% of recommended daily intake in one large cucumber). Most important roles of vitamin B5 in your body: Helps release energy from sugars, starches, and fats. B5 is necessary for synthesis of fatty acids .
In this article we share with you the most important vitamins and minerals in what does correlation is not causation mean. Cucumber is a great source of many essential vitamins and minerals which can greatly improve your health and help your body function well.
Without these nutrients, you have a higher risk of many dangerous diseases and you can suffer from many unpleasant health disorders.
Each of nutrients listed in this article comes with a short list of most important functions as well as a percentage of recommended daily intake of this vitamin or mineral which you can find in one large cucumber. Most important roles of vitamin K in your body:. Most important roles of vitamin C in your body:. Most important roles of vitamin B5 in your body:. Most important roles of vitamin B6 in your body:. Most important roles of potassium in your body:. Most important roles of copper in your body:.
Most important roles of folate in your body:. Most important roles of manganese in your body:. Most important roles of magnesium in your body:. Vitamins and minerals in cucumber are plenty and you should definitely eat cucumbers on a regular basis to benefit from these nutrients.
Prev Article Next Article. Powered by Inline Related Posts. About The Author admin More from this Author. Related Posts.
Health benefits of cucumbers
Few foods are as cool as a cucumber. These low-calorie veggies contain many nutritional benefits, including hydrating properties and valuable nutrients. There are hundreds of varieties of cucumber, and they come in dozens of colors, but the edible types are classified as being for either slicing or pickling, according to Cornell University's Growing Guide.
Slicing cucumbers are cultivated to be eaten fresh, while pickling cucumbers are intended for the brine jar. Slicing cucumbers are usually larger and thicker-skinned than pickling ones.
While most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants. Cucumbers are members of the plant family Cucurbitaceae , which also includes squashes and melons.
The most common type of slicing cucumber found in a grocery store is the garden cucumber, Cucumis sativus , according to World's Healthiest Foods. Cucumbers are good sources of phytonutrients plant chemicals that have protective or disease preventive properties such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits, according to World's Healthiest Foods.
The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene. A study published in the Pakistan Journal of Nutrition found that cucumber seeds were a good source of minerals, and contained calcium.
There are just 16 calories in a cup of cucumber with its peel 15 without. You will get about 4 percent of your daily potassium, 3 percent of your daily fiber and 4 percent of your daily vitamin C. They also "provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin A," Ware said.
Here are the nutrition facts for cucumbers, according to the U. Cucumbers are 95 percent water, according to Ware. This makes cucumbers a great way to stay hydrated, especially during the summer. A cup of cucumber slices is "nearly as thirst-quenching as a glass of water," according to Eating Well magazine. The anti-inflammatory compounds in cucumbers help remove waste from the body and reduce skin irritation, according to the Cleveland Clinic.
Preliminary research also suggests cucumbers promote anti-wrinkling and anti-aging activity , according to an article in the journal Filoterapia. Cucumbers contain two phytonutrient compounds associated with anti-cancer benefits: lignans and cucurbitacins. In recent years, pharmaceutical companies have been paying special attention to cucurbitacins, hoping to use them in new cancer drugs. According to a research review published in Scientific World Journal , scientists have found that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival.
Cucurbitacins can also inhibits the growth of pancreatic cancer cells, according to a study published in the Journal of Cancer Research looked at cucurbitacin B which cucumber contains on human pancreatic cancer cells and found that cucurbitacin supplements inhibited the growth of seven pancreatic cancer cell lines by 50 percent, and also increased apoptosis, or "death by suicide," of pancreatic cancer cells. According to World's Healthiest Foods, lignans may protect against cancer through working with the bacteria in the digestive tract.
The bacteria take the lignans and convert them into compounds such as enterodiol and enterolactone, which can bind onto estrogen receptors and possibly reduce the risk of estrogen-related cancers, such as ovarian, breast, endometrial and prostate cancers. The research is not yet clear on whether lignans actually assert anti-cancer benefits. A meta-analysis published in the British Journal of Cancer found little or no association between lignan intake and reduced breast cancer risk.
Similarly, most studies have not found significant correlations between lignan intake and reduced prostate cancer risk, according to the Linus Pauling Institute at Oregon State University, though one study of older Scottish men published in the British Journal of Nutrition showed that consuming an enterolactone-containing serum reduced the risk of prostate cancer.
On the other hand, a Journal of Nutrition study of nearly American women found that those with those with the highest lignan intake had the lowest risk of ovarian cancer. Furthermore, a study published in the Journal of the National Cancer Institute looked at nearly 1, women in the San Francisco area and found that postmenopausal women with the highest lignan intakes had the lowest risk of endometrial cancer. You've probably seen pictures of people at a spa relaxing with cucumber slices over their eyes.
It turns out there's science behind this pampering ritual. Ware explained, "Cucumbers have a cooling and soothing effect that decreases swelling, irritation and inflammation when used topically. Cucumber slices can be placed on the eyes can decrease morning puffiness or alleviate and treat sunburn when placed on the affected areas. According to the University of Maryland Medical Center , in the past few decades, it has become clear that vitamin K is important to bone health, and one cup of cucumber contains about 19 percent of the recommended daily intake of vitamin K.
One review published in Nutrition noted that vitamin K intake might reduce fracture rates, work with vitamin D to increase bone density and positively affect calcium balance. The human body uses vitamin K when building bones, and the effects seem to be especially important for women. A large American Journal of Clinical Nutrition study showed that low vitamin K levels were associated with low bone density in women, but not in men.
Another study published in the American Journal of Clinical Nutrition in found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-age women. This is especially interesting because the women saw results from eating lettuce, showing that dietary consumption of vitamin K via eating vegetables not supplements is beneficial.
When it comes to men, the affects of vitamin K and bone health may become more apparent as they age: A study saw reduced risk of hip fracture among both elderly women and elderly men who consumed more vitamin K.
Antioxidants help prevent damage and cancer," Lemond said. Cucumbers contain several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans that have anti-inflammatory properties.
Vitamin C is well known for its immune system benefits, and beta-carotene has been shown to be beneficial for vision, according to the Mayo Clinic. According to a animal study published in the Journal of Young Pharmacists , fresh extracts from cucumber showed increased scavenging of free radicals. Free radicals are associated with a variety of human diseases, but can sometimes be held in check by antioxidants, according to the Pharmacognosy Review.
Another study of cucumber extracts in animals, published in the Archives of Dermatological Research , found increased overall antioxidant benefits. Though this study focused on the cosmetic applications of this use of cucumbers, decreased free radicals can improve your inside organs as well as your skin.
An additional study published in Current Pharmaceutical Design found a positive association between the triterpene cucurbitacin and reduced inflammation, particularly in cancer cells.
A review of triterpenes on the immune system, published in the Journal of Ethnopharmacology , suggested that they can help with inflammation and encouraged future research. Cucumbers' potassium content may be especially helpful in this regard.
One cup of sliced cukes contains only about 4 percent of the body's daily potassium needs, but it comes with significantly fewer calories than most high-potassium foods like bananas. Potassium is an essential part of heart health, according to the American Heart Association. A study of 12, adults, published in Archives of Internal Medicine , showed that those who consumed 4, mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1, mg per day.
Several studies have linked cucumber consumption to reducing hypertension. A study published in Public Health of Indonesia found that elderly participants with hypertension saw a significant decrease in blood pressure after consuming cucumber juice for 12 days. Additionally, a review in Indian Academy of Clinical Medicine suggested that hypertension sufferers incorporate cucumbers into their diets because of the fruit's low sodium content.
The vitamin K in cucumbers is also known to be essential in the blood-clotting process, according to the Harvard School of Public Health. A review in Fitoterapia noted that cucumbers might help relieve constipation because they provide both fiber and water.
Tufts University notes that cucumbers can pack even more of a digestive punch if they are turned into pickles during a home-fermentation process. Cucumber pickles contain probiotic bacteria that promote healthy digestion and cultivating beneficial gut flora. Store-bought pickles usually do not have these bacteria because they have been boiled out.
Cucumbers are a low-calorie food therefore a popular ingredient in diet meals. A study in the journal Obesity found that greater water consumption correlated with more weight loss in middle-age and older adults. Participants who consumed 1 pint milliliters of water prior to eating a meal lost an average of 4 lbs.
Snacking on water-dense foods like cucumbers can be an effective way to up water intake. But Lemond cautions against relying too much on water-dense foods like cucumber.
However, I do not recommend eating only cucumber. You will lose weight, but that weight will be mostly muscle," she said. Recently, scientists have taken interest in the flavonoid fisetin. The same review found promising results for the relationship between fisetin and cancer prevention. There can be a few risks from eating cukes.
Pesticide consumption is one concern. Ware explained, "The Environmental Working Group produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Cucumbers are one of the fruits and vegetables that the Environmental Working Group has placed on its Dirty Dozen list, meaning the exposure to pesticide residue is high. Additionally, cucumbers may be waxed to help protect them during shipping. According to World's Healthiest Foods, both organic and conventionally grown cukes may be waxed, but organic ones can only use non-synthetic waxes with chemicals approved under organic regulations.
For this reason and the pesticide concerns, World's Healthiest Foods encourages buying organic cucumbers. But Ware stipulated, "This does not mean you should avoid cucumbers altogether if you can't find or afford organic.
The nutritional benefit of eating conventionally grown produce outweighs the risk of not eating produce at all. Healthy as they are, you don't want to overdo it on cucumbers, said Lemond. Cucumbers are great hydrating foods, so keep them in along with other plant foods that offer other benefits.
Variety is always key. Pickling is a method of preserving food — and not only cucumbers — to prevent spoiling. There are two basic types of pickles: fermented and non-fermented, according to the World's Healthiest Foods. Fermented pickles have been soaked in brine, which is water that has been saturated with salt. The word "pickle" comes from the Dutch word pekel , which means brine. Brines can also contain other ingredients, such as vinegar, dill seed, garlic and lime.
Dill pickles are brined with dill added to the solution, obviously. Kosher dills are brined with dill and garlic. Live Science. Please deactivate your ad blocker in order to see our subscription offer.