Here’s what makes cucumber or kheera a ‘treasure box of nutrients’

According to Mascarenhas, one large cucumber is less than 20 calories. “You can wash it, slice it, and sprinkle some chat masala. It’s quick and hassle-free,” she added, further sharing that while being “hydrating”, kheera also helps one keep full for longer time. “Plus, it’s good for the skin, gut, heart and bones. Must try!” she shared.

 

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Calling it a “treasure box of nutrients, phytonutrients and antioxidants,” which render it all the health benefits it offers, Garima Goyal, a registered dietitian, said that the vegetable is a great snacking option for those aiming for weight loss.

“This is due to two features. This vegetable is more than 90 per cent water and is very hydrating. Since it’s mostly water, it is very low in calories but gives satiety and you don’t get hunger pangs. Secondly, it has a high amount of soluble fibre content which gives volume to yourstool and eases bowel movements, enabling toxin clearance from the body and detoxifying it,” she told indianexpress.com.

Here’s the nutritional composition of cucumber (green, elongate per 100 grams)-

Calories – 82 kJ or 19.59 kcal
Moisture – 92.96 grams
Protein – 0.71 grams
Fat – 0.16 grams
Fibre – 2.14 grams
Carbohydrates – 3.48 grams

Ensure you eat right and clean (Source: Getty Images/Thinkstock)

According to Goyal, cucumber also helps:

Prevent chronic illnesses – Since free radical formation doesn’t happen, it helps prevent various chronic illnesses such as cancer, cardiovascular diseases, or autoimmune diseases.

For diabetics – “Though more human research is needed, animal trials and test tube studies have shown that diabetics can benefit from cucumber by lowering the blood sugar levels and preventing diabetes complications,” said Goyal.

Ways to add cucumber to the diet

Cucumbers have a distinctly crisp and refreshing flavour.

“Add them to your salad bowl or in sandwiches. To add more flavour to it, use it with hummus and season with salt, pepper, olive oil, and any other salad dressings. To make a refreshing and filling cucumber drink, slice the cucumber, add mint leaves, basil leaves, and some lemon, and give it a nice blend. You can add some spinach, kale, or celery to make it even healthier. Even you can enjoy cucumber noodles by cutting it with a spiral cutter,” suggested Goyal.

Pro tip: Eat cucumber unpeeled as it will add to its fibre content and offers more vitamins and minerals. It is better advised to use organic varieties, she said.

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