Stay Cool as a Cucumber This Summer!

WASHINGTON — There’s something about a cucumber that just feels like summer. Maybe it’s the cool, watery snap when you bite into one. Or maybe it’s that they show up in everything from salads to spa treatments.

However you slice them, cucumbers are one of the most refreshing, low-maintenance ways to boost hydration and sneak in a few bonus nutrients. And while they don’t always get the same nutritional spotlight as berries or leafy greens, cucumbers have more benefits than you might expect.

Key Nutrients in Cucumbers

Cucumbers are refreshing summer vegetables, actually fruits, that can keep you cool. One 300-gram, raw, unpeeled cucumber contains approximately 287 grams of water, which accounts for 96% of its weight.

You likely won’t eat an entire cucumber in one sitting, but if you do, you will be consuming only 45 calories and plenty of nutrients. Many nutrients are found in the skin, so wash thoroughly and leave the skin on for maximum benefits.

According to the U.S. Department of Agriculture, one full cucumber has the following:

• 45 calories.
• 1.96 grams of protein.
• 0.34 grams of fat.
• 10.9 grams of carbohydrates.
• 1.5 grams of fiber.

Cucumbers contain vitamins and minerals, including:

• 8 grams of vitamin C.
• 49 micrograms of vitamin K.
• 39 micrograms of magnesium.
• 442 milligrams of potassium.

In addition to these micronutrients, cucumbers contain other important phytochemicals:

• Digestive enzymes, including protease, aid in the absorption of nutrients by your body.
• Antioxidants:
  • Cucurbitacins.
  • Flavonoids and tannins.

Antioxidants in cucumbers boost your health by helping to fight free radicals and preventing cellular damage. Consuming antioxidant-rich foods can help prevent or reduce inflammation, which in turn lowers oxidative stress and may help ward off chronic conditions, including heart disease, metabolic syndrome and diabetes.

The Health Benefits of Cucumbers

Besides their cooling potential, here are some other reasons to add cucumbers to your summer menu.

• Skin Benefits: We all know the image of cucumbers over your eyes during a massage or spa day. Why is that? Topically, cucumbers help soothe sunburn and reduce puffiness and irritation around the eyes. Cucumber extract has anti-inflammatory, hydrating, and mildly astringent properties. Thanks to compounds like cucurbitacins and flavonoids, cucumbers may calm redness and swelling, ease itching, and even help the skin hold moisture.

• Hydration Benefits: With 96% water content, cucumbers are one of the most hydrating foods you can eat. Staying hydrated supports various bodily functions, including digestion, temperature regulation, and brain function.

• Digestive Support: Cucumbers contain both water and fiber, which can help support regular bowel movements and overall gut health.

• Blood Sugar Levels: Preliminary animal studies suggest that cucumber extract may help slow the rise of glucose and reduce oxidative stress in individuals with diabetes. Other ongoing research investigates the role of cucumbers in blood sugar control.

• Heart Healthy: Cucumbers contain potassium, magnesium, and antioxidants — all of which support cardiovascular health. Potassium helps manage blood pressure by balancing sodium levels, while antioxidants such as cucurbitacins and flavonoids may help reduce oxidative stress associated with heart disease.

• Weight Management: Low in calories and high in volume, cucumbers can help you feel full without feeling stuffed. That makes them a smart snack for anyone trying to manage weight or simply add more refreshing plants to their plate.

Best Ways to Enjoy Cucumbers

Scrub your cucumbers, keeping the skin on for maximum nutrients. Then, here are some tips for making the most of them:

• Salad:
  • Slice them up with tomato, crunch your way through a splash of vinegar, olive oil, salt, and maybe feta and fresh basil.
  • Make a cucumber salad: slice them thinly, add sea salt, dill, and chives and let them marinate in white wine vinegar and a dash of honey.
• Slice and Eat: Keep it simple by dipping into hummus or Greek yogurt, or add a pinch of sea salt for an extra flavor boost.
• Pickles: Quick-pickle cucumbers with vinegar, dill, and garlic. It’s easy and they are ready to store in the refrigerator.
• Cucumber Water: Have a spa day at home. Add slices (and maybe mint or lemon) to water for a little flavor and nutrient boost.
• Sandwich Options: Cucumbers are a great addition to any sandwich, providing extra crunch and hydration.

Cool as a Cucumber

Whether you’re layering slices into a summery salad or using them to de-puff late-night eyes, cucumbers live up to their cool reputation. With hydration, fiber, antioxidants, and more, all packed into a crunchy fruit, they’re a low-maintenance superstar this summer season.

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