Cucumber: properties, benefits, varieties and nutritional value

He cucumber It is a food with great properties and health benefits. It is a star vegetable in its own right. Otherwise, he would not have started his cultivation in southern India more than 3,000 years ago, it would not have appeared in the legend of Gilgamesh from the kingdom of Uruk (currently Iraq and Kuwait) or in the Bible, it would not have reached Egypt and become one of the favorite delicacies of the pharaohs, it would not have conquered Greece and Rome, nor Christopher Columbus would have taken it to America on his second voyage.

The scientific name of the plant is cucumis sativus and belongs to the botanical family of Cucurbits, which groups more than 850 species, almost all herbaceous, climbing or creeping, with large fruits and protected by a firm rind, such as melons, watermelons, courgettes and pumpkins.

Cucumber properties

The properties of cucumber are due to its balanced supply of nutrients (it provides folic acid, magnesium, potassium, vitamin C and B5 in good quantities), which contrasts with its low caloric intake. A medium cucumber of about 250 grams barely represents 30 calories for the body and, nevertheless, it offers a rich range of nutrients:

It is rich in vitamin C. this vegetable provides vitamin C, essential to stimulate the immune system (250 grams cover 13% of daily needs). This natural antioxidant is also essential for the production of collagen and protects against the damage that free radicals can cause to cell membranes.Provides group B vitamins. A medium piece of cucumber provides the body with 18% of the necessary folic acid and 10% of the vitamin B5 it needs.Source of essential minerals. Contains minerals such as potassium and trace elements such as silicon (basic for the formation of collagen in the skin and soft tissues of the body), molybdenum, copper and manganese (essential for the formation of certain antioxidants), with a contribution that covers 5% of the needs daily with 250 grams.Potassium Champion. Potassium, an essential mineral to regulate blood pressure and nervous system transmission, is the most present in cucumber. This mineral is also what makes cucumber a cleansing and diuretic food.

Nutritional value

Every 100 grams of cucumber provide:

Energy: 12 calories Carbohydrates: 2.2 g Protein: 0.6 g Fat: 0.2 g Fiber: 0.7 g Water: 96.7 g Potassium: 136 mg Magnesium: 12 mg Calcium: 14 mg Phosphorus: 21 mg Silicon: 5 mg Iron: 0.22 mg Copper: 71 mcgManganese: 73 mcgMolybdenum: 5.2 mcgVitamin A: 4 mcgVitamin B1: 0.03 mgVitamin B2: 0.03 mgVitamin B3: 0.04 mgVitamin B5: 0.24 mgFolic acid: 14 mcgVitamin C: 3.2 mg

Cucumber Benefits

Refreshing above all due to its high water content, cucumber is very digestive, cleansing, diuretic, calming and healthy for the heart due to its sterols, substances that are concentrated above all in the skin and that have proven effective for lower cholesterol.

Cucumber carries the bad reputation of being little more than water, but it contains substances that make it more than just a refreshing ingredient.

Help to lose weight

It is a basic ingredient in hypocaloric menus due to its lightness (250 grams provide only 30 calories) and its satiating power.

Diuretic and cleansing

Potassium, essential for regulating blood pressure and for the proper functioning of the nervous system, is the most abundant mineral in cucumbers. This mineral is also what makes cucumber a useful diuretic food to help the body purify itself.

This diuretic effect added to its low caloric intake and the satiating effect of its fiber mean that it is also considered a basic ingredient in diets to lose weight and eliminate liquids.

Its great contribution of water and potassium help, on the other hand, to eliminate liquids and undesirable cellulite.

Take care of the skin

Our skin also benefits from eating cucumber, and not just because of its cleansing effect. Vitamin C (a 250 g cucumber covers 13% of daily needs) not only stimulates the defenses and protects cells from free radical damage; besides it is essential for us to produce collagen and keep the skin healthy and smooth.

The silicon provided by the cucumber is also a basic trace element for the formation of collagen in the skin and soft tissues of the body. And molybdenum, copper and manganese are necessary for the formation of certain antioxidants.

Protects the heart and reduces the risk of cancer

Research carried out at the Paris Sud-Paris XI University and at the Gustave-Roussy Institute (France) have shown that the lignans called lariciresinol, pinoresinol, and secoisolariciresinol present in cucumbers exert a protective effect against cardiovascular diseases and against various types of cancer, such as breast, uterus, ovarian and prostate.

At properties of cucumber against cancer Cucurbitacins also contribute, terpenes that give this vegetable its bitter taste and which, according to animal studies, seem to block cell signals that allow cancer cells to multiply.

Another laboratory test has proven the antioxidant and anti-inflammatory effects from cucumber extract, which acts on inflammatory enzymes such as cyclo-oxygenase (COX2), and which are the target of anti-inflammatory drugs.

Improves the immune system

Your vitamin C, of great antioxidant power, it is essential for stimulate the immune system. It also protects against the damage that free radicals cause to cell membranes.

Among its minerals, silicon stands out, essential for the formation of collagen that is part of the structure of the skin and soft tissues of the body. Manganese and copper are, on the other hand, necessary cofactors for the synthesis of powerful antioxidant compounds. Copper also participates in immune defense and molybdenum helps prevent anemia and cavities.

Refering to presence of potassium, Being diuretic and cleansing favors the regulation of blood pressure. It is also important for the generation and transmission of the nerve impulse. It is combined with good doses of magnesium, mild calming and laxative effect.

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Cucumber in the kitchen

The varieties of cucumbers They can be classified based on various characteristics, such as their size, shape, and skin color:

He short cucumber or gherkin –also called Spanish– reaches a maximum length of 15 centimeters and an average weight of about 125 grams. Its skin is green with yellow or whitish stripes and it is used for fresh consumption and especially in the preparation of pickles (then it is called gherkin). french cucumber It is longer, it can reach 20 centimeters and its skin can be smooth or with thorns. dutch cucumber it becomes even longer (up to 25 cm, although the extraordinary specimens can reach 60 cm in length and 10 cm in diameter) and its skin is more or less furrowed. In the East, minority varieties are cultivated, such as some with yellow skin and others green pulp or globe-shaped.

The freshness provided by the cucumber is used in salads, sauces or creams and cold soups like the classic gazpacho, although this vegetable also supports cooking.

Smaller cucumbers, called gherkins, are ideal for pickling.

As a dressing, they go well with the dairy flavors of sauces made with yogurt or the sour flavors of vinaigrettes.

The cucumber blends well with other ingredients like peanuts, capers and cumin or dill, which also help to make it more digestible, but especially with mint and garlic. We can enjoy this mixture in a sauce of Turkish origin called tzatziki that has cucumber, mint, garlic, lemon juice, olive oil and yogurt and that is served cold in salads or with pita bread.

When cooking it is convenient choose the most consistent specimens, and they are delicious gratins in the oven.

Its bitter taste can be eliminated by removing the skin and the ends of the cucumber, which concentrate the bitter substances, and if this is not enough, they can be left peeled and soaked in cold water.

Purchase and conservation

The best time to eat them is in the summer months, which is when they are crunchy and full of flavor. At the time of your purchase it is important select the specimens with dark green skin and avoid cucumbers with yellowish spots.

Within each variety, it is preferable to choose those specimens that have a medium size and firm consistency. Very large cucumbers usually contain already hard seeds and are slightly more bitter than small ones. It is convenient to keep them in the lower part of the fridge and never freeze them, because they soften.

How to cook cucumber

Although it is not as common, cucumber can also be cooked. For this, it is best to choose the most consistent specimens and expect that, as they will lose a lot of water, they will shrink. In any case, prolonged cooking is not convenient for them. They are delicious on the grill: they are cut in half lengthwise and placed upside down, just a few minutes so they do not dry out. They can be accompanied by butter flavored with dill.

They are also ideal for quick stir-fries, especially to the wok, because when it is done quickly at a high temperature, the vegetable is sealed on the outside and it remains crunchy on the inside. In this case, it is advisable to use oils that can withstand high temperatures well, such as first-press virgin olive oil or peanut oil.

There are different varieties of cucumbers, with similar flavors. Gherkins, on the other hand, are a variety that is grown mainly for pickling. They can be pickled at home to obtain a product rich in bacteria. good for the microbiota They go well with peppers or capers and can be used as a garnish for seitan or tempeh. They are also delicious when wrapped in a batter made from coconut milk and chickpea flour before frying.

Recipes with cucumber

Cucumber tzatziki sauce

There are classic international sauces that take advantage of the good relationship that cucumber has with mint, garlic and lemon such as tzatziki sauce, widely used in Greek cuisine. The base of this recipe is yogurt, but delicious vegan variants can also be made with soy yogurt or coconut cream.

To prepare the sauce we can grate the cucumber or, if we prefer, cut it into very small cubes. In any case, it is advisable to leave it for a while with a little salt, in a colander, so that it releases some water before mixing it with the rest of the ingredients.

pickles

There are different varieties of cucumbers, with similar flavors. Gherkins, on the other hand, are a variety that is grown mainly for pickling. Can be pickled at home to obtain a product rich in good bacteria for the microbiota.

They go well with peppers or capers and they can be used as a garnish for seitan or tempeh. They are also delicious when wrapped in a batter made from coconut milk and chickpea flour before frying.

Gazpacho of…