Community Supported Agriculture
Cucumber
From our September 13, 2010 newsletter:
Let’s start with a commonly asked question: is a cucumber a fruit or a vegetable? Technically, a cucumber is a fruit because it contains the seeds needed to reproduce. However, typically cucumbers are grouped with veggies due to how they are used. The fruit is commonly harvested while still green, and eaten as a vegetable, whether it is raw, cooked, or pickled. Did you know that cucumbers are in the same family as pumpkins, zucchinis and other squashes? Most of us know that cucumbers have cooling properties and are extremely good for bringing relief to your eyes and your skin in the summertime. However, they are associated with a number of other health and nutrition benefits too.
Let’s start with the skin health. The flesh of cucumbers is primarily composed of water but also contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage, and bone. Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin, plus cucumber's high water content makes it naturally hydrating – a must for glowing skin. Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis.
Now, what about cucumber’s other nutritional benefits? Cucumber’s hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium. Trying to get adequate dietary fiber on a daily basis is a challenge for many Americans. Adding a crunchy cool cucumber to your salads is an especially good way to increase your fiber intake because cucumbers are naturally prepackaged with the extra fluid you need when consuming more fiber. Dietary fiber is beneficial in treating or preventing constipation, hemorrhoids and diverticulitis. Water-soluble fiber also helps decrease blood cholesterol levels and can help offer protection against colon cancers. What you may not know is cucumbers contain compounds called sterols, which have been shown to lower cholesterol. The heaviest concentration of sterols is in the skin of the cucumber, so you shouldn’t remove the peel before eating it.
Cucumbers are also a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte. It helps reduce blood pressure and heart rates by countering the effects of sodium. Cucumbers also contain a unique anti-oxidant blend, a good ratio of beta-carotene and alpha-carotene, vitamin C, vitamin A, zeaxanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS), these play a role in aging and various disease processes. Per 100 g, cucumbers have a relatively high amount of vitamin K, about 17 mcg. Vitamin K plays a critical role in your blood health and is often referred to as the “clotting” vitamin. Vitamin K also has the potential to increase bone mass by promoting osteotrophic activity in the bone.
That is a lot of stuff for one little cucumber. But here is the kicker – 1 cup of sliced raw cucumbers is less than 14 calories!
Pickling is of course, a great way to store cucumbers long term, but sliced pickles on a salad is less appealing than fresh cucumbers.
In their natural state, cucumbers will keep for up to 5 days before beginning to grow limp and spoil, provided they are kept in the warmest parts of the refrigerator (top shelf away from the fan, or door). They do not need to be bagged or wrapped.
Cucumbers should be kept away from apples, pears, and other fruits, as those fruits produce ethylene gas as they ripen, which will cause the cucumbers to spoil quicker.