Nutritional Value of Cucumbers

While most of us would have had it in our salads or used it as a facial mask, not many of us know about the nutritive value of cucumbers. Before we can take a look at the nutritional value of cucumbers, let's get to know more about this widely cultivated and used vegetable.

Cucumbers: Information
Cucumbers are vegetables belonging to the gourd family, Cucurbitaceae . They grow on a creeping vine which climbs up on trellises or other supporting frames. The large leaves of the plant form a canopy over the fruit. Cucumbers are roughly cylindrical, elongated, with tapered ends, and may be as large as 60 cm long and 10 cm in diameter. They can either be eaten fresh as slicers or be pickled. While the unripe green form of the vegetable is suitable for eating, the ripe yellow form is too bitter and sour. Cucumbers are usually over 90% water.

Since they have enclosed seeds and develop from a flower, cucumbers are classified as fruits. However, like tomatoes the sour flavor of cucumbers contributes to them being eaten and prepared as vegetables. In addition to being eaten raw and cooked, cucumbers are also pickled for a longer shelf life and flavor. The cucumbers used for pickling tend to be shorter, thicker, and have bumpy skin with tiny white or black dotted spines.

Nutritional Value of Cucumbers
Since cucumbers have around 95% of water content they are a great way to increase your fiber and water intake. There is a high content of vitamins A, B6 and C present in the flesh of the cucumber. In addition to that these vegetables are known to have a high concentration of minerals such as calcium, potassium, magnesium and silica. The following is a chart representing the nutritional value of cucumbers without peel.

Nutrient	Content
Carbohydrates	3.63 gm
Sugars	1.67 gm
Dietary Fiber	0.5 gm
Fat	0.11 gm
Protein	0.65 gm
Thiamin (Vitamin B1)	0.027 mg
Riboflavin (Vitamin B2)	0.033 mg
Niacin (Vitamin B3)	0.098 mg
Pantothenic Acid (Vitamin B5)	0.259 mg
Vitamin B6	0.040 mg
Folate (Vitamin B9)	7 μg
Vitamin C	0.1 mg 2.8 mg
Calcium	16 mg
Iron	0.28 mg
Magnesium	13 mg
Phosphorus	24 mg
Potassium	147 mg
Zinc	0.20 mg

Calories in Cucumbers
We have already looked at the composition and percentage of nutrients present in a cucumber, let us now list the number of calories present in a cucumber.

Calories	%DV
From Carbohydrate	6.5(27.2 kJ)
From Fat	0.5 (2.1 kJ)
From Protein	0.8(3.3 kJ)

Health Benefits of Cucumbers
The high nutritional value of cucumber salads and juices make it an ideal dietary option for weight loss. In addition to that cucumbers are also a great digestive system aid and helps clean the bowel effectively. The other health and nutrition benefits of cucumbers include:

• When applied on the skin, raw cucumber can help reduce heat and inflammation.
• Since it is a diuretic and is known for its cooling properties, cucumber is a good cleanser for skin.
• The nutritional value of cucumber juice helps control eczema, arthritis and gout and can provide relief from heartburn gastritis and ulcers.
• For swelling of the eyes, placing a cucumber slice over them helps in relieving the pain and reduce the swelling.
• Cucumber is beneficial for the people suffering from lung and chest problems as well.
• The potassium content helps regulate the high and low blood pressure.
• Erepsin, an enzyme found in the cucumber helps in the digestion of proteins.
• Cucumber juice added to the juice of carrots and lettuce promotes hair growth.
• Mixed with carrot juice, cucumber juice is said to be good for controlling excess uric acids in the body.
• It is also found to be useful for those suffering from diseases of the teeth and gums, especially in cases of pyorrhea.
• The high mineral content helps prevent splitting of nails.
• Diseases related to kidney, urinary bladder, liver and pancreas are known to be cured by the regular intake of cucumber.
• Consumption of cucumber or cucumber juice is beneficial for those suffering from diabetes.

For information related to the nutritional value of other vegetables, you can also refer to nutritional facts.

In addition to these benefits derived from the nutritional value of cucumbers, they are also known to be an important polynutrient as this green vegetable is a good source of chlorophyll. To keep cucumbers fresh and hydrated for a longer period of time, store them in plastic containers and place them in a cool environment.