Eat a colorful variety of fruits and vegetables every day!

Sunday, August 18, 2013

Cucumber

Cucumber
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)
PrincipleNutrient ValuePercentage of RDA
Energy15 Kcal<1%
Carbohydrates3.63 g3%
Protein0.65 g1%
Total Fat0.11 g0.5%
Cholesterol0 mg0%
Dietary Fiber0.5 g1%
Vitamins
Folates7 µg2%
Niacin0.098 mg<1%
Pantothenic acid0.259 mg5%
Pyridoxine0.040 mg3%
Riboflavin0.033 mg3%
Thiamin0.027 mg2%
Vitamin A105 IU3.5%
Vitamin C2.8 mg4.5%
Vitamin E0.03 mg0%
Vitamin K16.4 µg13.6%
Electrolytes
Sodium2 mg0%
Potassium147 mg3%
Minerals
Calcium16 mg1.6%
Iron0.28 mg3.5%
Magnesium13 mg3%
Manganese0.079 mg3.5%
Phosphorus24 mg3%
Phosphorus
Zinc0.20 mg2%
Phyto-nutrients
Carotene-ß45 µg--
Crypto-xanthin-ß26 µg--
Lutein-zeaxanthin23 µg--


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