Ever wonder how to
beat the scorching summer heat? Just remember your backyard, humble crunchy
cucumber! Nonetheless, this wonderful low calorie vegetable indeed has more
nutrients to offer than just water and electrolytes.
It is one of the oldest cultivated crops, and believed to be originating in the northern sub-Himalayan plains of India. The plant is a creeper (vine) akin to other members of Cucurbita family such as gourds, squashes, melons, zucchini, etc.
As in other squash
members, cucumbers too are best-harvested young, tender and just short of
reaching maturity; at the stage when they taste sweet, have crunchy texture,
and almost neutral flavor. If left uninterrupted, the fruit continues to grow
in size, its skin becomes tougher and turns yellow, and seeds become hard and
inedible. Fresh cucumbers are available throughout the season and can be eaten
raw, in vegetable salads or juicing.
Health benefits of Cucumber
It is one of the oldest cultivated crops, and believed to be originating in the northern sub-Himalayan plains of India. The plant is a creeper (vine) akin to other members of Cucurbita family such as gourds, squashes, melons, zucchini, etc.
Botanically; it
belongs to the Cucurbitaceae family; and is known scientifically as Cucumis
sativus.
Cucumber is easy to
grow. Varieties, varying in size, shape, and color, are cultivated all around
the world under different climatic zones. In general, the fruit features
dark-green skin, crispy, moisture rich flesh, and small edible seeds
concentrated near its core.
Armenian
cucumbers (Cucumis melo var. flexuosus) are
long, crispy, thin-ribbed, curvy, and possess light green color. Although
grouped botanically in the melon family, they appear and taste just like
cucumbers.
Miniature varieties
such as gherkins, American-dills, and French-cornichons
are very small in size and usually preferred in pickling.
Dosakayi is a yellow Indian curry cucumber. It
has mild sweet taste and neutral flavor. It is used extensively in the
preparation of stews and curries, particularly during the summer season in
southern parts of India and Sri Lanka.
Health benefits of Cucumber
§
It is
one of the very low calorie vegetables; provide just 15 calories per 100 g.
It contains no saturated fats or cholesterol. Cucumber peel is a good source of
dietary fiber that helps reduce constipation, and offers some protection
against colon cancers by eliminating toxic compounds from the gut.
§
It is a
very good source of potassium, an important intracellular electrolyte. 100 g of
cucumber provides 147 mg of potassium but only 2 mg of sodium. Potassium is a
heart friendly electrolyte helps bring a reduction in total blood pressure and
heart rates by countering effects of sodium.
§
Cucumbers
contains unique anti-oxidants in moderate ratios such as ß-carotene and
a-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These
compounds help act as protective scavengers against oxygen-derived free
radicals and reactive oxygen species (ROS) that play a role in aging and
various disease processes. Their total antioxidant strength, measured in terms
of oxygen radical absorbance capacity (ORAC value), is 214 µmol TE/100
g.
§
Cucumbers
have mild diuretic property, which perhaps attributed to their free-water, and
potassium and low sodium content. This helps in checking weight gain and high
blood pressure.
§
They
surprisingly have a high amount of vitamin K, provides about 17 µg of
this vitamin per 100 g. Vitamin-K has been found to have a potential role in
bone strength by promoting osteotrophic (bone mass building) activity. It also
has established role in the treatment of Alzheimer's disease patients by
limiting neuronal damage in their brain.
Selection and storage
Cucumbers can be
readily sold in the local markets all around the season. Fresh varieties,
depending upon the cultivar type and region, as well as preserved,
pre-processed, and pickled are also made available in the grocery stores.
In the stores, buy
fresh ones that feature bright green color, firm and stout in texture. Look for
spots, cuts or breaks over its surface. Do not buy overly mature or yellow
colored cucumber since they tend to possess tough skin, and mature inedible
seeds. Furthermore, avoid those with wrinkled ends as they indicate of old
stock and out of flavor. Go for organically grown products to get rich flavor
and nutrient content.
Once at home, they
should be washed thoroughly in clean water to rid off any surface dirt and
pesticide residues. Their skin comes in variety of colors and often with tiny
spikes that should be rubbed off easily. Do not discard the peel as it has
vital minerals, phyto-chemicals, and fiber.
To store, keep them
at room temperature for a day or two, but better stored inside the refrigerator
set at high relative humidity where they stay fresh for several days
Safety profile
Oftentimes, some
cucumbers mat turn bitter akin to poisonous bottle gourds due to terpenoid
toxin compounds such as cucurbitacin B,D,G,H, etc.
A small slice of
cucumber should be tasted before eating the whole fruit to ensure that it is
not bitter. If found bitter; the whole fruit should be discarded. In case of
discomfort after consumption (nausea, vomiting, diarrhea or any feeling of
uneasiness), the person should be immediately taken to any nearby hospital.
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