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	--