Cool cucumber: Why this humble superfood is a one-stop solution to managing weight, blood sugar and cholesterol

Cucumbers, often dismissed as mere salad fillers, hold remarkable potential for aiding weight loss and promoting overall well-being. Comprising mostly water (around 96 per cent) and minimal calories, they are an excellent addition to any weight management regimen. Incorporating cucumbers into your daily diet can be incredibly beneficial, as their high water content aids in hydration, flushing out toxins and improving metabolism.

Nutritional value of cucumbers (Designed by Abhishek Mitra)

Moreover, cucumbers boast a substantial fibre content, which helps in digestion and promotes a feeling of fullness, reducing the likelihood of overeating and preventing post-meal sugar spikes. This makes them an ideal snack for those striving to shed excess pounds. Additionally, the presence of vitamins and minerals, such as vitamin K, vitamin C and potassium, contributes to enhanced nutrient intake without the added burden of extra calories.

Nutritional Benefits of Cucumber

Beyond their fat-busting properties, cucumbers offer a plethora of nutritional benefits, making them a vital component of a healthy lifestyle:

Hydration and Detoxification: Proper hydration is crucial for overall health and cucumbers can play a significant role in meeting your daily water intake requirements. They also possess natural detoxification properties, helping to flush out harmful toxins from the body.

Heart Health: Cucumbers are anti-inflammatory and contain compounds like potassium and magnesium that are beneficial for maintaining healthy blood pressure levels, reducing the risk of cardiovascular diseases. The fibre manages cholesterol. Many studies have found a connection between cucumber and lower blood pressure because it promotes vasodilation (widening of the blood vessels). A 2017 Indonesian study, though limited to just 20 elderly participants with hypertension, found a significant decrease in blood pressure after they consumed cucumber juice for 12 days.

Skin Nourishment: Silica, a compound found in cucumbers, promotes collagen production, leading to healthy and radiant skin. Topical application of cucumber slices can also help reduce puffiness and dark circles around the eyes.

Bone Health: The presence of vitamin K in cucumbers aids in maintaining bone density and reduces the risk of fractures and osteoporosis.

Blood Sugar Regulation: Cucumbers have a low glycemic index, making them suitable for individuals with diabetes or those seeking to stabilize blood sugar levels. Besides, they are low calorie. There are just 16 calories in a cup of cucumber with its peels. Cucurbitacins in cucumber help regulate insulin production and the metabolism of hepatic glycogen, a key hormone in the processing of blood sugar.

Prevents cancer: Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such as flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits. According to a 2010 research review published in the Scientific World Journal, cucurbitacins in cucumbers can help block the signalling pathways that are important for cancer cell proliferation and survival.

HOW TO HAVE A CUCUMBER

1)Have it unpeeled so as not to lose fibre. The peel and seeds are the most nutrient dense parts of the cucumber. A Pakistani study found that cucumber seeds were a good source of minerals, particularly calcium.

2) Eat a cucumber to quell hunger pangs.

3) Try it out in salads, smoothies and cold soups.

4) You can easily pair it with other macro nutrients like protein, good fat and carbohydrates.

By embracing a balanced diet rich in superfoods and incorporating regular physical activity, we can take significant steps towards achieving a healthier and happier lifestyle. Remember, a holistic approach to health is the key to a life brimming with vitality and well-being.