Everyone knows that you should eat fruit and vegetables every day. A special vegetable is often underestimated: the cucumber has many health benefits to offer and is also low in calories. This contains many vitamins and minerals that have a positive effect on health and ensure beautiful skin and hair. Their high water content supplies the body with a lot of liquid and also combines perfectly with a diet. You can find more about the cucumber, your health advantages and a few healthy recipes for every day in the article!
Calories and nutritional values of the cucumber at an overview
Because of the large water content in the cucumber, they are often underestimated with regard to their mineral and vitamin range. They consist of 95% of water and are low in calories, but this also contains many important vitamins and minerals. The vegetables are rich in important B vitamins, such as B1, B5 and B7. Vitamin B5, for example, helps with wound healing, whereby B1 plays a crucial role in the function of the nervous system. They still have vitamin E, which in combination with the high water content contributes to the hydratization of the skin. That is why cucumbers are often used in the production of facial masks and other beauty products. Vitamin C in low concentration is also contained in the vegetables, which strengthens the immune system.
When it comes to minerals, the salad cucumbers score with a large content of potassium, calcium, magnesium and phosphorus and iron, zinc and manganese are contained in good quantities. They also belong to theBasic foodsAnd help the body to reduce acids. The fiber transports the pollutants and promote digestion. Furthermore, they contain certain enzymes that make protein columns and make protein -rich food more digestive.
With only 12 calories per 100 grams, the cucumber is one of the most low -calorie foods. In the same amount, 0.6 g protein, 0.2 g fat and 1.8 g of carbohydrates are still included.
So it is packed with many valuable ingredients and thus a healthy slimmaker. However, one should note one thing when eating: Most vital substances are in the shell or directly below. It is therefore recommended to eat the cucumbers unpeeled so that they draw the greatest possible health benefits from it. So you prefer to buy organic quality, since organic vegetables are said to contain no pesticides and dangerous chemicals and can therefore be eaten together with the shell. In this case too, you should always wash the cucumber thoroughly with water before consumption.
The advantages of health
As already mentioned, the cucumbers contain many vitamins, minerals and other valuable ingredients that make them a healthy addition to their daily menu. We have summarized all the health benefits that the juicy vegetables have to offer.
Rich in antioxidants
Antioxidants are chemical compounds that prevent oxidative stress and thus protect against cell damage. The antioxidants to the so -called free radicals are still known as a radical catcher. The accumulation of these harmful radicals is at the beginning of many health problems and can lead to some chronic diseases. In fact, oxidative stress, which is caused by free radicals, is associated with cancer, heart, lung and autoimmune diseases. Fruit and vegetables, including cucumbers, are particularly rich in useful antioxidants that reduce the risk of these diseases. They also play an important role for a healthy immune system.
A natural cosmetic remedy
For beautiful skin and hair, the cucumbers have proven to be a good natural means. The healthy vegetables can improve the complexion and is characterized as very effective for swelling. Not only cucumber masks, but also the consumption of moisturizing the skin and improves the complexion. This also reduces wrinkle formation and acne or blemishes can be combated.
Hydrate the body
Water is of particular importance for the body and plays an important role in the various processes in the organism. While you can cover most of your fluid requirement by drinking water or other liquids, up to 40% of the daily water requirement can be obtained from food. Water -rich vegetables such as the cucumber in particular are an ideal water source for the organism.
Can lower the blood sugar level
The ingredients regulate blood sugar levels, which is why cucumber consumption is recommended in patients with diabetes. In addition, studies show that cucumbers effectively reduce oxidative stress and thus prevent diabetes-related complications. Further research in this area is still running.
Work reduction help
You can support cucumbers perfectly with weight loss. In combination with a healthy diet, the vegetables help to achieve the desired weight. But how does it actually help you lose weight? On the one hand, they only have a few calories - only 12 kcal per 100 g. They are therefore perfectly suitable as low -calorie, fresh side dish in various dishes and can replace other foods with a larger number of calories in their menu. On the other hand, the cucumber consumption can drain the body and purify what contributes to weight loss. In addition, your high water content can also be a helper in the fight against unnecessary pounds.
Tipp: Cucumbers are a healthy snack for in between, which you can enjoy both at home and in the office. Simply cut a few into strips, sprinkle with Himalaya salt and fill it into your lunch box. The water and fiber saturate the cravings without a guilty conscience.
Promote digestion
As you already know, cucumbers are rich in water and fiber - two ingredients that are very important for digestion. The enzyme peptidase contained therein, on the other hand, supports the digestion of protein -rich foods, such as meat or fish.
Healthy cucumber recipes for losing weight
If you want to eat healthy and at the same time get rid of a few pounds, you should integrate cucumber into the daily menu. They are a simple and useful addition to a diet and can be prepared in a variety of ways. With their fresh taste they are a popular ingredient, especially for salads and sandwiches. They are eaten both raw and preserved and can be used for onemore exotic taste with humus, Season olive oil, salt or salad dressing. With a little creativity, the vegetables can be prepared in many different ways. In addition to salads, smoothies with cucumber are also very popular. In the following we have some delicious suggestions that you can try at home.
Smoothie with cucumber and pineapple
Ingredients for a smoothie:
1/2 cucumber with the bowl, sliced into slices
200 g of pineapple, cut into pieces
1/2 large mature, frozen banana
60 ml of coconut milk
120 ml filtered water
1 medium -sized lime, juice and zest
1 large, handful of spinach, washed
3-4 ice cubes
Preparation:
Put cucumber, pineapple, frozen banana, coconut milk, water, lime zest, lime juice, spinach and ice cubes in a blender and mix everything with the highest performance until the smoothie has a creamy and smooth consistency. The result is a perfect oneRefreshing drink for spring and summer.
Recipe for filled cucumbers with tuna
Ingredients for 2 portions:
2 medium -sized salad cucumbers (not too thin)
2 cans tuna, dripped
2 rods of celery, rolled
¼ cup of white onion, rolled
¼ cup of Greek yogurt
¼ cup mayonnaise
1 tablespoon of olive oil
1 TL mustard
Sea salt and black pepper to taste
Fresh garden herbs, e.g. basil, parsley and dill
Preparation:
Cut the cucumbers lengthways in the middle. Carefully spoon out the inside with a spoon. Dispose of the distant seeds (or add to the compost) and put the cucumbers aside.
Put the tuna in a large bowl and crush them carefully with a fork. Add celery, onion, Greek yogurt, mayo, mustard, olive oil, salt, pepper and fresh herbs and mix everything well with the fork.
Then fill the cucumber halves with the pasted paste, season with a little salt and pepper if necessary and serve.
Appetizer with cucumber and salmon
Ingredients for 10-12 snacks:
3 large cucumbers
2 doses salmon fillet in your own juice, dripped
1 small carrot, grated
¼ cup of fresh dill
½ lemon juice
Black pepper to taste
Sprouts for garnish
toothpick
Preparation:
Cut off the ends of the cucumbers with a sharp knife. Starting at one end, cut off a thin strip and try to keep the thickness for the other stripes evenly. A little practice is necessary to cut the same strips, but it is not difficult. Alternatively, you can use a vegetable slicer. You need about 10-12 strips.
Drain the salmon, put it in a bowl and crush it with a fork. Add grated carrot, dill, lemon juice and black pepper and mix everything well.
Lay a cucumber strip, spoon out about 2 tablespoons of salmon mixture with a spoon and shape a ball. Then put the end of the cucumber strip around the ball and roll the cucumber from this side around the filling. The snack should look like a nest (as in the picture). Finally, close the roll with a toothpick, then put a few sprouts on top.
Repeat this with the other cucumber strips and the rest of the salmon mix.
Healthy salad with cucumbers, tomatoes and white beans
Ingredients for 4 portions:
Mixed leaf salads of your choice
1 can of white beans, dripped
1 cup of Cherry tomatoes, halved
½ cucumber, halved and cut into slices
For salad dressing
½ cup of fresh basil leaves
¼ cup of native olive oil
3 tablespoons of red wine vinegar
1 tablespoon of finely chopped shallots
2 TL Dijon-Senf
1 tl honic
Salt
ground pepper
First prepare the dressing. But put basil, oil, vinegar, shallots, mustard, honey, salt and pepper in the food processor and mix in the highest performance until a smooth consistency is created. Put the leaf salads, beans, tomatoes and cucumber in a large bowl, drizzle with salad dressing and stir carefully.
Recipe for salad with cucumbers and quinoa
Ingredients:
1 cucumber, rolled
2 cups of cooked quinoa, cooled
½ cup of diced red onion
½ cup of crumbled feta cheese
⅓ cup of fresh basil leaves, roughly chopped
For the lemon vinaigrette
¼ cup of olive oil
2 tablespoons of apple cider vinegar or red wine vinegar
1 tablespoon of fresh -pressed lemon juice
½ TL Italian spice mixture
Slow of salt and black pepper
Preparation:
Put all the ingredients for dressing in a bowl and whisk. Give the ingredients for the salad in another bowl, drizzle and mix with the vinaigrette.
Refreshing summer salad with cucumbers, watermelon and mint
Ingredients:
8 cups of coreless watermelon, rolled
2 cucumbers, halved in length and cut into slices
6 spring onions, chopped
¼ cup of chopped fresh mint
¼ cup of balsamic vinegar
¼ cup of olive oil
Salt and pepper to taste
Preparation:
Mix watermelon, cucumbers, spring onions and mint in a large bowl. Whisk the remaining ingredients in a small bowl. Pour over salad and stir. Serve immediately or store in the refrigerator up to 2 hours before serving.
Cucumber-limette sauce for fish
Ingredients:
2 medium -sized cucumbers, peeled, gutted and chopped
1 tablespoon of grated lime peel
The juice of a lime
2 tablespoons of olive oil
2 tablespoons of rice vinegar or white wine vinegar
4 TL sugar
½ teaspoon salt
½ tsp ground coriander
½ teaspoon freshly ground pepper
⅓ cup of fresh coriander, chopped
1 tablespoon of finely chopped onion
2 TL chopped ginger
2 cloves of garlic, chopped
Preparation:
Put all the ingredients in the food processor and puree. The resulting sauce combines perfectly with grilled fish, such as salmon.
Conclusion
The cucumber is refreshing, nutritious and an incredibly flexible addition to every diet. It is not only low in calories, but also contains a number of important vitamins and minerals, and a huge amount of water. Consumption of cucumbers leads to many potential benefits for their health and the vegetables are one of the important foods for a healthy diet.
