Cucumber Health Benefits & Nutritional Information:
This article reviews two great health benefits of cucumber that have been supported by science. We will review some nutritional data about cucumber and follow up with the additional health benefits.
Vitamin K
100 grams of cucumber contains approximately 14% of the recommended daily value of vitamin K. This vitamin helps strengthen bones, regulates blood calcium levels, and facilitates blood clotting.
Vitamin A
Cucumbers also have a moderate amount of vitamin A. Vitamin A is beneficial for teeth, tissues, and skin. It also important for eye health and can potentially improve eyesight in low light
Vitamin B5
There is also a notable amount of vitamin B5 (pantothenic acid) in cucumbers. Vitamin B5 produces healthy blood cells and helps the body convert food into energy.
Low Glycemic Values
Cucumbers have a very low glycemic index (GI) level of 15. Therefore, consuming cucumbers will not boost your blood sugar levels as much as high-GI foods.
Continue reading to learn more about the health benefits of cucumber. Detailed nutrition data is provided below.
Cucumber Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 15 | 1% |
| Fat | 0.1g | 0% |
| Protein | 0.7g | 1% |
| Carbohydrate | 3.6g | 1% |
| Sugars | 1.7g | 3% |
| Fiber | 0.5g | 2% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0g | 0% |
| Calcium | 16mg | 1% |
| Iron, Fe | 0.3mg | 2% |
| Potassium, K | 147mg | 3% |
| Magnesium | 13mg | 3% |
| Phosphorus, P | 24mg | 2% |
| Sodium | 2mg | 0% |
| Zinc, Zn | 0.2mg | 2% |
| Vitamin A, IU | 105IU | 4% |
| Vitamin C | 2.8mg | 3% |
| Niacin (B3) | 0.1mg | 1% |
| Pantothenic acid (B5) | 0.3mg | 5% |
| Vitamin K | 16.4μg | 14% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 15
Glycemic Load (GL) = 0.54*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Cucumber
Eating cucumber will help improve hydration and nutrient levels in the body. Continue reading to learn more about these two health benefits.
1. Improves hydration
Since cucumbers are made up of mostly water, adding the vegetable to your diet will help hydrate the body. By keeping the body hydrated, you will also improve your intestinal health, reduce constipation, reduce the risks of kidney stones. Furthermore, keeping hydrated will benefit metabolism and regulate body temperature.
2. Boosts nutrient levels
Cucumbers are full of healthy nutrients and minerals. As mentioned, they are relatively high in vitamins K, vitamin A, and vitamin B5. They also have a decent amount of vitamin C (4% DV per 100g). There are also a variety of minerals found in cucumbers, including magnesium, which can have a calming effect by helping reduce stress and anxiety by stimulating the production of melatonin and serotonin to boost your mood and help with sleep. Other minerals found in cucumbers are potassium, phosphorus, and even calcium, but be sure to eat cucumbers with the peel to maximize these vitamins and minerals.
Summary
To sum up, adding more cucumber to your diet will improve your overall health since they are packed with important nutrients. They will also help you keep hydrated in hot weather.
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References
- https://tools.myfooddata.com/nutrition-facts.php?food=168409&serv=100g&qty=1
- https://foodstruct.com/food/cucumber
- https://www.medicalnewstoday.com/articles/219867
- https://medlineplus.gov/ency/article/002400.htm
- https://www.healthline.com/health/vitamin-watch-what-does-b5-do
- https://www.healthline.com/nutrition/7-health-benefits-of-cucumber#section3
- https://www.medicalnewstoday.com/articles/283006#benefits-
- https://www.huffpost.com/entry/health-benefits-of-cucumbers_b_8231704
