Nutritional Cucumber and 5 Healthy Recipes

Nutritional Cucumber

The nutritional cucumber, Cucumis sativus, is a well-known fruit, native to India, where it has been cultivated for more than 3000 years.

It was the Spanish conquerors who brought it to the American continent. It occupies the fourth place in the world production of vegetables.

With a slight melon taste, the two most used varieties are the fresh cucumber, between 8 and 12 inches long and 1 to 2 inches in diameter, and the smaller size pickles, which are usually eaten in snacks.

Pickles should be eaten in moderation since they are preserved and have a high sodium content. They are not recommended in cases of hypertension, fluid retention, or certain kidney diseases.


Nutritional Composition

They are low in calories and rich in a lot of nutrients, so they are an excellent nutritional choice. Their shell and seeds add nutritional value to health benefits.

It provides clean energy to our body, as it does not have negative nutritional qualities. Up to 97% of its composition is water.

Cucumber offers about 0.5 grams of fiber in a 100-gram portion and only has 14 calories per 100 grams of weight.

It contains vitamins A, B, C and K, and minerals such as potassium, magnesium, and silicon, which are necessary to soften, tone and generally improve the appearance of the skin; and sulfur which, combined with the silicon, helps to make hair and nails strong, shiny and healthy.

Silicon makes the joints stronger by strengthening the connective tissues and reducing uric acid.

It contains lignans such as secoisolariciresinol, lariciresinol, and pinoresinol, which are strongly related to preventing several types of cancer, such as ovarian, uterine, and prostate cancer.

It has a small amount of an organic compound of plant origin, beta-sitosterol, which reduces blood cholesterol and blood glucose levels.  Cucumber is also an excellent source of folic acid, riboflavin, pantothenic acid, calcium, and phosphorus.


Cucumber In Medicine

They are useful for regulating blood pressure, glycemia, and high cholesterol; they contain vitamin K and can help build bone mass and prevent osteoporosis.

Its fiber helps to delay the release of the few calories contained in the cucumber and satiating the appetite. This slow release of calories helps the body have energy available for a more extended period. This is why it is recommended for both weight loss diets and obese people.

It is an ideal food to stimulate the kidney’s activity and excellent protector of the gastric and intestinal mucosa thanks to one of its components: erepsin. It has laxative properties and is therefore ideal for constipated people.

Its antioxidant properties protect the skin, hair, nails, sight, and is easily digested.


Other Relevant Uses of Cucumber

For skincare, oily skin, sensitive skin, and to prevent or eliminate wrinkles in topical use.

It is a powerful skin moisturizer, thanks to its vitamins B and C, among others, and therefore used in various masks, besides, to whitening the skin.

Its juice is widely used in skin and hair care products.

You can put cucumber slices in your eyes to refresh them when you are tired.


When You Buy Cucumbers

It is better to reject large-sized specimens, as they tend to have a more bitter taste, softer texture, and many hard seeds.

They are well preserved in the fridge, but should not be stored in a plastic bag, which will accelerate their ripening.


Cucumbers In Our Kitchen

It is important to wash them thoroughly and take advantage of all their virtues; it is best to eat them with their peel, as that is where most of their nutrients are found.

It is a fresh product and combines perfectly with countless salads made from healthy ingredients. It is typical of salads in the Mediterranean diet, and in some of these countries, the tasty cucumber soup is very popular.

To avoid neutralizing its diuretic and purifying action, it should be seasoned with little or no salt. It should be chewed well and slowly.

Cucumber can be eaten raw, in salads, soups, snacks, sauces, dressings, juices, popular cucumber with yogurt sauce, and gratin with a bechamel sauce or stuffed with poultry, fish or seafood.

Cucumber water is very rich in essential nutrients, especially in vitamins and minerals. It provides reasonable amounts of antioxidants and helps to purify and detoxify the body naturally.

As an alkalizing drink, it is useful to balance our body’s pH in our favor, since almost all diseases begin in an acid state.

When the organism is continuously in a state of acidosis, there is a tendency to get sick more often. It is, therefore, vital to eat alkaline food regularly and whenever possible.


Healthy Cucumber Recipes

Cucumber Water

Cucumber water becomes an effortless drink to make, which provides essential health benefits.


1 large cucumber
1 medium-size lemon
6 cups of water


  1. Wash both, the cucumber and the lemon thoroughly.
  2. Peel the cucumber.
  3. You can reserve some cucumber slices. The rest should be put through the blender until it is homogeneously mixed.
  4. In a jar, mix the cucumber blend with the water and stir well with a spoon’s help.
  5. Cut the lemon in half and squeeze it into the drink.
  6. Store in the refrigerator.
  7. If you wish, you can add to the jar the cucumber slices cut and reserved previously.
  8. It is an alkalizing drink, very rich in essential nutrients, with reasonable amounts of antioxidants, and great for weight loss.


Cold Cucumber and Yogurt Soup


2 pounds of cucumbers
2 chives with their leaves
2 skimmed yogurts
6 cups of poultry broth
2 tablespoons of lemon juice
A few sprigs of tarragon
Salt and pepper to taste 


  1. Chop the cucumbers, peeled and seeded   
  2. Pass them through the blender with the chives, tarragon (save a branch for last), and lemon juice. Gradually add the broth until it is evenly prepared.
  3. Add the yogurts and beat for a few more seconds.
  4. Add salt and pepper and leave to cool in the fridge for about 3 hours. 
  5. At the moment of serving, decorate the soup with the remaining tarragon twig.

A great dish.


Cucumber and Cheese – A Healthy Snack


4 cucumbers
1/2 pound of cream cheese
5 stuffed olives
2 tablespoons of virgin olive oil
Fresh basil to taste
Salt and pepper to taste


  1. Wash the cucumbers, peel them, and cut them lengthwise; remove the central part that contains the seeds and salt them lightly.
  2. In a bowl, mix the cheese with the basil and coarsely chopped olives, oil, salt, and pepper.
  3. Stuff the cucumbers with the mixture, distributing it with a spoon.
  4. Keep in the refrigerator until serving time, placing the cucumbers on lettuce leaves.

Try it, and you’ll love it.


Cucumber Frappe with Lemon and Cinnamon


1 large cucumber, peeled
2 cups crushed ice
Sweetener or honey to taste
Lemon juice to taste
Cinnamon powder


  1. Place the peeled cucumber in the blender with 2 cups of water. Blend well and pass through a sieve.
  2. Return the strained cucumber mixture to the blender with the ice, lemon, and sweetener or honey to taste.
  3. Blend until it has the consistency of a frappe and serve with cinnamon powder on top.
  4. Depending on your taste, you can add more lemon juice or sweetener.

Very Refreshing and Healthy Drink


Chicken Stuffed Cucumbers


1 1/2 pounds of cooked and shredded chicken
2 seedless cucumbers, cut lengthwise
1/2 cup homemade mayonnaise made with extra virgin olive oil
2 chives with their leaves, finely chopped
juice of 1/2 lemon
1 pinch of curry
1/2 teaspoon finely chopped parsley leaves


  1. Mix the chicken with the mayonnaise, the chives, the lemon juice, the curry, and the parsley leaves.
  2. Season with salt and pepper and incorporate all the ingredients evenly.
  3. Stuff the cucumber halves with the chicken mixture.
  4. On a covered tray, refrigerate until serving time.

A Snack to Get You Going

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