Cucumber is a refreshing vegetable ideal for everyone, especially in the summer months. It is usual to consume it without skin, as it is very hard and indigestible.
It provides fiber, potassium, magnesium and vitamin C among other nutrients.
Cucumber stands out for its high water content and low carbohydrates, which gives it the characteristic of being a very low-calorie vegetable. Of the rest of the components, it stands out for its contribution in fiber , minerals such as potassium, but also phosphorus and magnesium, and some vitamins, such as vitamin E, vitamin C and vitamin A.
Cucumber benefits and nutritional value
| 100 gr of cucumber contain | |
| Energy | 11.07 Kcal |
| Total protein | 0.7 g |
| Total fat | 0.1 g |
| Monounsaturated fats | 0.0 g |
| Total carbohydrates | 2 g |
| Fiber | 0.8 g |
| Potassium | 150 mg |
| Match | 23 mg |
| Calcium | 19 mg |
| Magnesium | 12 mg |
| Vitamin C | 5 mg |
| Vitamin E | 0.09 mg |
| Vitamin A | 1.83 mg |
| Source: CESNID nutritional calculation program | |
Soluble and insoluble fiber
Cucumber skin has a high content of insoluble fiber, which is what adds volume to the stool and helps food pass through the digestive tract faster . On the contrary, its white part of the interior contains soluble fiber, the one that captures water forming a bulky gel-like substance that aids in digestion, softens and helps eliminate stool .
Potassium
This mineral typical of vegetables is an essential mineral for the transmission and generation of the nerve impulse , it participates in muscle contraction , as well as in the water balance both inside and outside the cell. One of the consequences of the loss of electrolytes due to dehydration can be suffering from cramps, so a healthy diet rich in vegetables and fruits, legumes and nuts will help to obtain enough potassium to prevent cramps.
Match
The main function of phosphorus is the formation of bones and teeth , and it also participates in the metabolism of carbohydrates and lipids, as well as in the production of proteins for growth, cell and tissue repair. In addition , it helps make ATP , the molecule that the body uses to store energy.
Magnesium
Magnesium is responsible, among other functions, for maintaining proper functioning of the intestines, muscles and nerves, it also participates in the regulation of cardiac contraction, improves the immune system , and is also part of bones and teeth. It should be noted that it participates in more than 300 biochemical reactions in the body.
Vitamin C
Vitamin C is an antioxidant that helps fight free radicals that are produced in the body for different reasons, and that are harmful. In addition, it is necessary for the growth and repair of tissues , forming proteins that make up the skin, tendons, ligaments … It helps in the healing of wounds and participates in the absorption of iron.
Do you have any contraindications?
Despite being an easily digestible food if eaten without the skin, in some people it is repeated even for several hours. The bitter substances contained in cucumber can cause stomach irritation in sensitive people. Adding salt and vinegar to seasoning can cause more digestive problems, something that sometimes does not happen if it is taken only with oil.
They should also avoid pickles in vinegar all those who suffer from hypertension, fluid retention, etc. due to its high salt content.
Tips for buying and storing the comb
To choose it properly you must pay attention to its skin, which must be dark green, without spots or bumps. They should not be very large because their flavor is usually more bitter, they have more hard seeds and their texture is softer.
When buying it you must press the ends of the cucumber: if it is soft it means that it has been harvested for a long time. It should be smooth to the touch.
Cucumbers keep easily in the refrigerator for 3 to 5 days. Once opened, they should be stored in an airtight glass lunch box or wrapped in plastic wrap, as they easily catch the odors of other foods. They are vegetables that do not tolerate extreme temperatures well, so if they are frozen they lose their texture and the pulp softens, it is preferable to avoid them.
What you should know…
- Its low caloric intake thanks to its high percentage of water and low content of carbohydrates make it an ideal food in weight loss diets.
- Being low in sodium and rich in potassium, it has a diuretic action that helps eliminate fluids, therefore it is recommended for hypertension, hyperuricemia or fluid retention.
- Ideal to consume fresh, as part of endless salads, or as one of the star ingredients of Andalusian gazpacho
