Welcome to our “Food of the Week” series, where we explore the diverse world of plant-based nutrition, spotlighting one superfood at a time. This week, we’re turning our focus to a crisp, cool, and often overlooked vegetable: the cucumber.
While cucumbers might be best known for their starring role in salads and pickles, there’s so much more to this refreshing veggie. Packed with vitamins, minerals, and a high water content, cucumbers offer a range of health benefits that can contribute significantly to your wellbeing.
The health benefits of cucumbers range from hydration to weight loss, cucumbers are a powerhouse of nutrition hidden behind a humble exterior. So, let’s dive into the world of cucumbers, uncover their nutritional profile, and discover how this versatile vegetable can be a game-changer in your plant-based diet.
What is the Food of the Week & Its Nutritional Profile
Cucumbers, scientifically known as Cucumis sativus, are a widely cultivated plant in the gourd family, Cucurbitaceae. Originating from South Asia, cucumbers have found their way into the hearts and kitchens of people across the globe. They are now grown on most continents, with China being the largest producer, contributing to about 76% of the global output1.
Cucumbers are high in water and low in calories, fat, cholesterol, and sodium. In fact, a study published in the Journal of Plant Foods for Human Nutrition states that cucumbers have a potential role in weight management and the reduction of cardiovascular disease risk factors2.
A 100-gram serving of cucumber provides the following nutrients3:
- Calories: 15
- Protein: 0.65 grams
- Fat: 0.11 grams
- Carbohydrates: 3.63 grams
- Fiber: 0.5 grams
- Sugars: 1.67 grams
- Vitamin C: 2.8 milligrams
- Vitamin K: 16.4 micrograms
- Magnesium: 13 milligrams
- Potassium: 147 milligrams
Benefits of Cucumbers
Cucumbers are not just a refreshing addition to your salad; they come with a host of health benefits.
Hydration
Cucumbers are 95% water, making them an excellent way to stay hydrated, especially during the hot summer months. A study published in the American Journal of Public Health suggests that consuming water-rich foods like cucumbers can be just as effective at improving hydration as drinking water4.
Weight Loss
Due to their low calorie and high water content, cucumbers can be a great addition to a weight loss diet. They can add bulk to your meals and help you feel full, without adding many calories. A study in the journal Nutrients found that dietary fiber, like the kind found in cucumbers, can aid in weight management and potentially prevent obesity5.
Skin Health
Cucumbers have been used for their beneficial effects on the skin. They can help soothe skin irritation and reduce swelling. Cucumbers also contain antioxidants, including vitamin C and beta-carotene, which can help keep your skin healthy. A study in the Journal of Aging Research and Clinical Practice found that topical application of cucumber can improve skin hydration and decrease signs of aging6.
Bone Health
Cucumbers are a good source of vitamin K, which is essential for bone health. A single cup of cucumber can provide about 22% of the recommended daily intake of vitamin K. According to the National Institutes of Health, vitamin K is needed for the synthesis of proteins that are required for blood coagulation and the building of bones7.
How to Include Cucumbers in Your Everyday Diet
When it comes to meal planning or prepping, cucumbers can be a great addition due to their versatility and nutritional benefits. Here are some ways to incorporate cucumbers into your meal plans:
Breakfast:
Start your day with a refreshing cucumber and green apple smoothie. It’s a quick and easy way to get a dose of vitamins and hydration first thing in the morning. You can also add cucumber slices to your avocado toast for a crunchy twist.
Lunch:
Cucumbers can be a key ingredient in your lunch salads. A cucumber, tomato, and vegan feta cheese salad with a drizzle of olive oil and lemon juice can be a refreshing and satisfying midday meal. You can prepare this salad in advance and store it in the fridge for a quick grab-and-go lunch.
Snacks:
Cucumber sticks paired with a healthy dip like hummus can be a perfect snack. They are low in calories and can keep you feeling full until your next meal. You can cut the cucumbers into sticks at the beginning of the week and store them in the fridge for easy access.
Dinner:
Consider making a cucumber and vegan yogurt soup for a light and cooling dinner, especially during the summer months. You can also add cucumbers to stir-fries or use them as a garnish for your main dishes.
Drinks:
Infuse your water with cucumber slices and other fruits like lemon or berries. This can make your daily water intake more enjoyable. You can prepare a large pitcher of cucumber-infused water and keep it in the fridge, ready to be consumed throughout the day.
Remember, while meal prepping with cucumbers, it’s best to store them in the fridge to maintain their freshness. However, if you’re using cucumbers in salads or as a snack, they can be stored at room temperature if you’re going to consume them within a day or two.
Incorporating cucumbers into your meal planning not only adds variety to your diet but also ensures you’re reaping the health benefits of this nutritious vegetable. So, as you plan your meals for the week, consider the humble cucumber for its versatility, taste, and nutritional punch.
Interested in a a nutritionist creating a customised meal plan for you? I offer personalized meal planning services tailored to your dietary needs and preferences. Book a free call with me today to start your journey towards healthier and more enjoyable eating!
Conclusion
Cucumbers are a refreshing, nutritious addition to any diet. They’re packed with vitamins and minerals, and their high water content makes them a great choice for hydration and weight loss. So next time you’re at the grocery store, don’t forget to pick up some cucumbers!
Stay tuned for our next Food of the Week post, where we’ll explore another nutritious plant-based food. Until then, stay healthy and keep enjoying the plant-based lifestyle!
