The Nutritional Benefits of Cucumbers
Cucumbers, also known as cucumbers, are a common ingredient in Vietnamese cuisine. They are a vine plant in the gourd family and are grown widely worldwide. With their low cost, mild flavor, and crunchy texture, they are widely used in various dishes such as salads and sandwiches.
Beyond their culinary appeal, cucumbers are renowned for their nutritional value, but many consumers make a mistake that diminishes their nutrient content. The error lies in peeling the cucumber before consumption.
The Importance of Keeping the Peel
A single unpeeled cucumber (approximately 20 cm long) contains:
- 45 calories
- 0.3g fat
- 10.9g carbohydrates
- 1.5g fiber
- 5g sugar
- 2g protein
Unpeeled cucumbers are also rich in vitamins and minerals:
- 112mg potassium
- 19.9mg magnesium
- 22.3mg phosphorus
- 12mg calcium
- 62.5mg vitamin C
- 29.2mg vitamin K
LaChell Miller, MS, RDN, Director of Health and Wellness for the National Dairy Council, explains: "While peeling a cucumber doesn't significantly alter the calories, carbohydrates, protein, or fat content, the peel is a good source of fiber and vitamin K, so you're missing out on these nutrients by removing the peel."
Peeling reduces vitamin K content by 29.2mg, amounting to approximately 17% of the Daily Value (DV).
Beyond fiber and vitamin K, peeling also removes small amounts of essential minerals. Potassium decreases by 61.7mg, magnesium by 5.5mg, phosphorus by 13.4mg, and calcium by 9mg.
Thus, peeling prior to consumption means foregoing the nutritional benefits of the cucumber's skin.
Advantages of Eating Unpeeled Cucumbers
Fiber Intake: Fiber is crucial for a healthy diet. It promotes digestive health, lowers "bad" cholesterol, and balances blood sugar levels, reducing the risk of heart disease and diabetes. Fiber increases satiety, reducing cravings and aiding in weight management.
Hydration: Miller notes that "Eating cucumbers can also help people stay hydrated since they are about 95% water."
Bone Health: Unpeeled cucumbers are a good source of vitamin K, which helps maintain stable calcium levels in the bones, preventing osteoporosis and fractures. They also provide some calcium, further contributing to bone health.
Precautions
While eating unpeeled cucumbers offers greater nutritional benefits, it can also pose risks. The skin may carry pesticide residues or harmful bacteria.
To mitigate these concerns, purchase cucumbers from reputable sources or opt for organic options. Thoroughly wash cucumbers under running water and soak them in a salt solution to remove surface contaminants.