Cucumber

Cucumber The top nutrient in cucumbers is vitamin K, which is key for bone health. One cup of cucumber with the peel still on supplies over 20% of the recommended daily target for vitamin K. This nutrient is required for bone formation, and several studies have linked low K levels to osteoporosis and increased fracture risk. 

It is one of the very low calories vegetable; provides 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. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.

• It contains unique anti-oxidants in good ratios such as ß-carotene and α-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.
  
  
• Cucumbers have mild diuretic property probably due to their high water and potassium content, which helps in checking weight gain and high blood pressure.
  
  
• They are surprisingly have high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have 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.
  
  
  

  

  
  

Cucumber (Cucumis sativus), raw,
 Nutritive value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	15 Kcal	<1%
Carbohydrates	3.63 g	3%
Protein	0.65 g	1%
Total Fat	0.11 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.5 g	1%
Vitamins
Folates	7 µg	2%
Niacin	0.098 mg	<1%
Pantothenic acid	0.259 mg	5%
Pyridoxine	0.040 mg	3%
Riboflavin	0.033 mg	3%
Thiamin	0.027 mg	2%
Vitamin A	105 IU	3.5%
Vitamin C	2.8 mg	4.5%
Vitamin E	0.03 mg	0%
Vitamin K	16.4 µg	13.6%
Electrolytes
Sodium	2 mg	0%
Potassium	147 mg	3%
Minerals
Calcium	16 mg	1.6%
Iron	0.28 mg	3.5%
Magnesium	13 mg	3%
Manganese	0.079 mg	3.5%
Phosphorus	24 mg	3%
Phosphorus
Zinc	0.20 mg	2%
Phyto-nutrients
Carotene-ß	45 µg	--
Crypto-xanthin-ß	26 µg	--
Lutein-zeaxanthin	23 µg	--

Prunes

Prunes, known for their deep and shriveled skin, are actually a dried version of the plum. Per half-cup serving, prunes contain about 6 grams of dietary fiber—which our bodies rely on for healthy bowel movements. To put that in perspective: The National Academy of Medicine recommends women consume about 25 grams of dietary fiber a day, and men, 38 grams daily.

There are other properties that make prunes exceptional in relieving constipation. Fructose and sorbitol, sugars and sugar alcohols found in the fruit, often produce a laxative-like effect on digestion, making it a bit easier to go.

Because of their sweet flavor and well-known mild laxative effect, prunes are considered to be an epitome of functional foods, but the understanding of their mode of action is still unclear. Dried prunes contain approximately 6.1 g of dietary fiber per 100 g, while prune juice is devoid of fiber due to filtration before bottling. The laxative action of both prune and prune juice could be explained by their high sorbitol content (14.7 and 6.1 g/100 g, respectively). Prunes are good source of energy in the form of simple sugars, but do not mediate a rapid rise in blood sugar concentration, possibly because of high fiber, fructose, and sorbitol content. Prunes contain large amounts of phenolic compounds (184 mg/100 g), mainly as neochlorogenic and chlorogenic acids, which may aid in the laxative action and delay glucose absorption. Phenolic compounds in prunes had been found to inhibit human LDL oxidation in vitro, and thus might serve as preventive agents against chronic diseases, such as heart disease and cancer. 

Additionally, high potassium content of prunes (745 mg/100 g) might be beneficial for cardiovascular health. Dried prunes are an important source of boron, which is postulated to play a role in prevention of osteoporosis. A serving of prunes (100 g) fulfills the daily requirement for boron (2 to 3 mg). 

Chia Seeds

Another super-seed, chia seeds (yes, they're the very same ones used to grow Chia Pets) are especially rich in plant omega-3 fats, like the more popular flaxseeds. 

And ounce for ounce, chia seeds contain more fiber and calcium than flax. You can pick up a bag in health-food stores or order them online. Use chia seeds just as you would other seeds or chopped nuts; try them sprinkled on oatmeal, cereal, yogurt, or cottage cheese, or mixed into dips or salad dressings. Unlike with flax, you don't need to grind them first because they're completely digestible in whole form. Consider adding chia seeds to pancakes, muffins, and other baked goods too. Mixed with water, they make a great vegan egg substitute.

more on chia seeds; chia pudding recipe

Best place to buy:      $37.56   Bob's Red Mill Chia Seed, 16 oz (Pack of 4)