Introduction

The first thing that comes to mind when someone says salads is CUCUMBER the widely cultivated vegetable and fruit. Cucumber is also a fruit, as it is grown from its flowers and contains many seeds.¹

There is no wrong in saying that cucumbers are power-packed vegetables. They are a great source of nutrients, vitamins, and minerals. They can be included in a diet daily for better health.

Cucumbers can be consumed raw by cutting slices along with the skin (the skin has a high fibre content) or in pickled form.

Scientific classification of cucumber²

Scientific name - Cucumis sativus

Kingdom-  Plantae

Division- Magnoliophyta 

Class- Magnoliopsida

Order- Cucurbitales

Family- Cucurbitaceae

Genus- Cucumis

Species- C.sativus

Nutrients of cucumber³

Nutrients play a major role in growth and development. Its nutrients provide energy,  regulate body chemicals, fight against infections and inflammation, and contribute to a strong immune system.

Nutrients are of two types

1. Macronutrients are nutrients required in large quantities in our body. Carbohydrates, proteins, and fats are examples of macronutrients.
2. Micronutrients are nutrients required in smaller quantities in our body. Vitamins and minerals are few such micronutrients.

Major elements of cucumber ( macronutrients) 

• Cucumbers have low caloric content.⁴ The low caloric content makes it a popular food to consume.
• The low caloric value of cucumbers helps in
  • Reducing body weight.
  • One feels full after consuming low-calorie food, thus helping in hunger control.
  • It improves metabolism
• Cucumbers are known for their great fibre content. However, the skin of cucumbers consists of a major amount of fibre.
• The fibre content helps in improved digestion. They help in smooth bowel movements.
• Individuals with constipation get relief when they include cucumbers in their diet.
• Consuming pickled cucumbers can also help in maintaining a healthy gut.

Trace elements of cucumber ( micronutrients) 

Cucumbers have micronutrients like vitamins K and C, magnesium, phosphorus, and calcium.

Vitamin K is a fat-soluble vitamin.  It is also known as BUSY VITAMIN.

The two major functions carried out by vitamin K are blood clotting and building healthy bones⁵.

Blood clotting The body needs 13 clotting factors four of which are produced by vitamin K. Hence, vitamin K assists in blood clotting and heals wounds quickly.

Making bones healthy  Vitamin K makes osteocalcin, which prevents low bone density. It also helps reduce bone fractures.

Apart from bones and blood, it also helps to improve cognitive ability. 

Vitamin C is a water-soluble vitamin. Popularly known as ASCORBIC ACID.

The antioxidants protect our body from free radicals. These free radicals can cause cancer and heart disease.

Vitamin C has antioxidants that help in boosting our immune system.

It also helps in collagen buildup, absorbs iron, healing of wounds and bleeding gums (gingivitis).

Minerals such as magnesium, and potassium are also present in cucumbers.

Potassium helps to maintain electrolyte balance in the body. It removes toxins from the cells and provides nutrients to them. It lowers blood pressure by reducing the effect of sodium.

A higher amount of potassium in the body reduces the chances of stroke.

Magnesium helps to keep the body healthy and maintain normal blood sugar, and blood pressure. It controls the function of muscles and nerves.

Magnesium is also used in synthesizing protein, bone, and DNA.

Benefits of cucumber on overall health⁶

1. Cucumbers contain 96% water and are an excellent source of hydration. Consuming cucumbers regularly makes one feel full and its low-calorie content helps to reduce weight. They are best to beat the heat during summer and prevent dehydration
2. Cucumber maintains a healthy digestive system.⁷ The high fibre content makes bowel movements easy and prevents constipation. The high water content softens the stool and aids in smooth excretion
3. Cucumbers remove toxins from our bodies. Detoxifying water made using a few slices of cucumbers and a handful of mint leaves removes the toxins
4. Prevents halitosis (bad breath) 1 or 2 slices of cucumbers inside the mouth cure bad breath. Cucumbers contain phytochemicals,¹⁰ which kill the microbes causing bad breath⁸
5. Cucumbers are great for hair and nails. They prevent the nails from brittleness as they contain silica
6. Cucumbers act as natural coolants
7. Cucumbers have benefits for the skin. We have seen people placing slices of cucumbers on the eyes and rubbing them raw on the face. It helps to reduce the puffiness of the face and under the eyes
8. Fresh cucumber juice reduces high blood pressure. Cucumbers contain minerals like potassium and magnesium which are great for hypertensive patients
9. Cucumbers have anti-inflammatory properties. They reduce various inflammations in the body⁹
10. Beta-carotene and flavonoids are Antioxidants present in it. Beta-carotenes are great for the eyes while flavonoids help in the brain's cognitive health
11. The high fibre content in cucumbers helps in reducing colorectal cancer

Summary

Cucumbers, widely cultivated gourds of the Cucurbitaceae family, are a popular vegetable and fruit (according to botanists). They are a good source of minerals, nutrients, and vitamins, making them superfoods.

They have more nutritional properties. They have lower calories, carbohydrates, sodium, and fat. Low caloric value makes them consumable daily and keeps one filled. They help to reduce weight.

The minerals like potassium and magnesium are great for the heart and reduce the chances of stroke.

The hydration property of cucumbers keeps one hydrated and cool. Cucumbers have a detoxifying effect as well.

Cucumbers have more advantages and are low-risk edible vegetables.

Consuming cucumbers daily can keep an individual healthy and improve the immune system.

So yes, cucumbers are good for us.