Why You Should Always Eat Your Cucumbers With the Skin On

The undress is the most nutrient-dense partially of the cucumber.

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Reading: Why You Should Always Eat Your Cucumbers With the Skin On

ligora/iStock/GettyImages Although you might consider cucumbers to be a vegetable, they ‘re actually a fruit and a member of the Cucurbitaceae family, which includes squash and melons. A cool, crisp addition to your summer salad, cucumbers are packed wax of vitamins, minerals, fiber and antioxidants. But did you know that most of the nutrients are in the comestible cucumber undress ? then forfeit peel off and get the maximum benefits of cucumber skin nutrition .
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Contents

1 Cucumber Skin Benefits
2 Vitamins in Cucumber Peel
3 Mineral Content With Peel
4 Cucumbers Keep You Hydrated
5 Keeps Your Digestive System Working
6 Helps Control Your Weight
7 Keeps Bones Strong
8 Retains Cognitive Function

Cucumber Skin Benefits

One bombastic cucumber, with peel off — 8 1/4 inches hanker, weighing 300 grams — contains a mere 45 calories. Of the total calories, 83 percentage or 10.9 grams come from carbohydrates, 6 percentage or 0.3 gram from fat and 11 percentage or 2 grams from protein. Cucumbers do not contain cholesterol .
ad Peeling your cucumber lowers the calories to 34 and decreases some of the carbohydrates and protein but, most authoritative, you lose out on much of the vitamin, mineral and polyphenol subject .
Read more: Nutrition in Cucumbers Without the Peel

Vitamins in Cucumber Peel

Cucumbers are a good source of many vitamins, a large share of those nutrients residing just under the skin. The dislocation of the nutritional contentedness in a bombastic cucumber with skin is :
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Vitamin A: 316 IU or 6 percent daily value (DV)
Vitamin C: 8.4 milligrams or 14 percent DV
Vitamin K: 49 milligrams or 62 percent DV
B Vitamins:
- Thiamine, 5 percent DV
- Riboflavin, 6 percent DV
- Niacin, 1 percent DV
- Vitamin B6, 6 percent DV
- Folate, 5 percent DV
- Pantothenic acid, 8 percent DV

Vitamin A in cucumbers keeps your skin and eyes healthy. You need the antioxidant vitamin C to help your immune arrangement protect you from disease. Vitamin K is known best for its ability to clot blood. The B vitamins provide your body with the energy it needs for the proper serve of your heart, genius and rake cells .
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Mineral Content With Peel

The huge array of essential minerals contained in, or barely under, the cucumber skin benefits your body by aiding in all functions of metamorphosis. One big 8 1/4 edge fruit contains :

Potassium: 442 milligrams or 13 percent DV
Manganese: 0.2 milligram or 12 percent DV
Magnesium: 39 milligrams of 10 percent DV
Phosphorus: 72 milligrams or 7 percent DV
Copper: 0.1 milligram or 6 percent DV
Calcium: 48 milligrams or 5 percent DV
Iron: 0.8 milligram or 5 percent DV
Zinc: 0.6 milligram or 4 percent DV
Selenium: 0.9 microgram or 1 percent DV

If you peel the cucumber, a helping of each mineral is diminished. For example, a bare-assed cucumber contains :

61 milligrams less potassium
6 milligrams less magnesium
13 milligrams less phosphorus
9 milligrams less calcium

Read more: Benefits and Side Effects of Cucumbers

Cucumbers Keep You Hydrated

Cucumbers consist largely of water — 96 percentage, in fact. All the cells, organs and tissues in your body need body of water to help regulate temperature and carry out bodily functions. Eating cucumbers can help you replace the fluid lost through rest, sweating and digestion .
Snacking on a sliced cucumber with the undress after your exercise is a commodious, alimentary means to replenish your body with the electrolytes it needs to prevent dehydration .
Read more: Dehydration in Sports performance

Keeps Your Digestive System Working

The water in cucumbers is besides helpful to maintain digestive health. Dehydration is frequently a lend component if you have stultification. Without the urine subject, your toilet may be hard and difficult to pass .
Cucumbers contain fiber, much of it in the cucumber skin. Fiber besides helps to keep you regular. It is the separate of the cucumber that your body can not digest or absorb, so it adds majority to your digested food and softens your stool so it can pass smoothly through your digestive system .
By keeping you regular, the fiber in cucumber and its peel may help with irritable intestine syndrome, hemorrhoids, diverticulitis and other gastrointestinal disorders, in accession to possibly reducing the gamble of colon cancer .

Helps Control Your Weight

Perfect for your weight-loss plan, cucumbers are low in calories, have very little fat and are low in carbohydrates — 10.9 grams per cucumber with the peel ; 6 grams without the skin. The carbs in cucumbers are healthy, complex carbs that provide energy for your soundbox. You should aim to eat 45 to 65 percentage of your daily calories from carbs or between 225 and 325 grams .
A dietary scheme to reduce calorie intake while controlling hunger was the topic of a CDC research brief that confirmed the positive impingement on repletion and torso burden of eating low-energy-dense foods. Foods that are highest in body of water and fiber, such as cucumbers, are low-energy-dense. The review suggested that for the like number of calories, you can consume more food if it ‘s lower in energy density .
Results of another analysis, published in Nutrients in 2016, included 13 trials and 3,628 people to conclude that eating low-energy-dense food is the most effective measuring stick to manage weight when the bearing is weight loss .
Read more: How to Calculate Energy From Foods

Keeps Bones Strong

According to the Better Bones Foundation, vitamin K aids in binding calcium to bone matrix, quite like glue, and is necessary for helping to heal bone fractures. Cucumber with its yield peel off provides 65 percentage DV, but if you discard the skin, you lose 29 micrograms of vitamin K, which decreases its DV share to 25 percentage .
Calcium is long-familiar for its contribution to bone concentration. A insufficiency in calcium may result in low bone mass and the risk of osteoporosis and bone fracture. Eating the cucumber with the peel will provide 9 milligrams more calcium than if you peeled off the skin .
The symbiotic relationship of calcium and vitamin K was shown in a sketch published in integrative medicate : A Clinician ‘s Journal in 2015. The findings reported that an inhalation of calcium in tandem with vitamin K benefits bone strength and concentration while circumventing the possibility of gamble of center disease from excessive calcium .

Retains Cognitive Function

many nutrients in cucumbers are significant to healthy aging of the mind and prevention of memory passing, including vitamin C, B vitamins and calcium. In addition, a flavonoid called fisetin, which is responsible for the pigment in cucumbers, has anti-aging and neuroprotective properties .
A study published in EBioMedicine in 2018 found that foods containing fisetin may help you live a longer, healthier life — by vitamin a much as 10 percentage.