The cucumber is a member of the Cucurbitaceous family, like melons, squash and pumpkins.
This vegetable is very high in water and very low in calories.
It is an excellent source of potassium, vitamin C and folic acid (only if it is unpeeled)
Cucumber is a women's friend when they are on a diet but also for its cosmetic properties.
Health benefits
Its high content in water makes it diuretic.
Cucumber has a cleansing action within the body by removing accumulated pockets of old waste material and chemical toxins.It might help in the treatment of arthritis since it helps eliminate uric acid.
Its poor content in calories make it the perfect food for diet.
We say that its juice is nourishing for our skin and hair. Its liquid has the reputation of being rejuvenator and makes us feel and look youth. If you want to try, pure or slice a cucumber and apply it on your face.
Cucumber may also have the power to relax and alleviate the sunburn's pain.
Some people do not digest cucumber very well. If you do, prepare the cucumber a few hours before serving. Cut them into small pieces and sprinkle them with sea salt. Let stand for at least an hour in the refrigerator. You can also peel them.
How to eat it?
If your cucumbers are organic and unwaxed, you can eat them unpeeled. Just wash them thoroughly under running water.
Serve them sliced or diced in a salad or by themselves with a vinaigrette, garlic, mint or sesame seeds.
You can add a few slices in a sandwich or you can even juice it along with other vegetables.
You can cook the cucumber like you would do for a squash: steaming, boiling, braising... but you would lose its vitamins and minerals.
Peak season
Like all the other vegetables, cucumber can be imported and found in supermarket throughout the year.
If you have a garden or if you buy your food at the farmer's market, you will find cucumber from May to July.
When you buy a cucumber, it must be firm, especially at the extremities, and dark green. If it has already turned yellow and is wrinkled, it means that the cucumber is not fresh anymore.
Storage
Fresh unpeeled cucumber can be store in the refrigerator for about a week. The longer you store it the less crisp it is going to be.
If your cucumber is already prepared, peeled and cut, you can store it in the refrigerator but just for a day.
Nutritional values for 100 g
|
Nutrients
|
Units
|
Raw and peeled
|
Raw and unpeeled
|
|
Water
|
g
|
96.49
|
96
|
| Energy |
kcal
|
12
|
13
|
| Protein |
g
|
0.57
|
0.69
|
| Total lipid (fat) |
g
|
0.16
|
0.13
|
| Carbohydrate |
g
|
2.5
|
2.76
|
| Fiber, total dietary |
g
|
0.7
|
0.8
|
|
Minerals
|
|||
| Calcium |
mg
|
14
|
14
|
| Iron |
mg
|
0.16
|
0.26
|
| Magnesium |
mg
|
12
|
11
|
| Phosphorus |
mg
|
21
|
20
|
| Potassium |
mg
|
148
|
144
|
| Sodium |
mg
|
2
|
2
|
| Zinc |
mg
|
0.14
|
0.2
|
| Copper |
mg
|
0.032
|
0.033
|
| Manganese |
mg
|
0.085
|
0.076
|
| Selenium |
mcg
|
0
|
0
|
|
Vitamins
|
|||
| Vitamin C |
mg
|
3
|
5.3
|
| B-1 (thiamin) |
mg
|
3
|
0.024
|
| B-2 (riboflavin) |
mg
|
3
|
0.022
|
| B-3 (niacin) |
mg
|
3
|
0.221
|
| B-5 (pantothenic acid) |
mg
|
1
|
0.178
|
| B-6 (pyridoxine) |
mg
|
3
|
0.042
|
| Folate |
mcg
|
3
|
13
|
| B-12 |
mcg
|
0
|
0
|
| Vitamin A |
I.U
|
3
|
215
|
| Vitamin A |
mcg RE
|
0
|
21
|
| Vitamin E |
mcg ATE
|
0
|
0.079
|
|
Lipids
|
|||
| Fatty acids, saturated |
g
|
0.042
|
0.034
|
| Fatty acids, monounsaturated |
g
|
0.004
|
0.003
|
| Fatty acids, polyunsaturated |
g
|
0.065
|
0.053
|
| Linoleic acid (18:2) |
g
|
0.027
|
0.022
|
| Alpha-linolenic acid (18:3) |
g
|
0.037
|
0.030
|
| Cholesterol |
mg
|
0
|
0
|
Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2000
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