Cucumber is a refreshing food, but do you know how to eat it to get the most benefits? This article will take you through selecting, cleaning, and preparing cucumber, as well as taking precautions from the perspective of traditional Chinese medicine (TCM) and Western medicine.
Cucumber’s Nutrition Facts and Health Benefits
A 2022 study published in the Journal of Preventive Medicine and Hygiene found that cucumber is rich in bioactive phytochemicals, providing antioxidant, anti-inflammatory, antibacterial, cardioprotective, anti-aging, and anti-cancer properties. The results show that eating cucumbers regularly can lower blood pressure and lipidemia and improve cardiovascular and nervous systems because cucumber contains flavonoids, isoflavones, tannins, polyphenols, and many other beneficial natural molecules.Cucumber is a low-calorie, high-moisture vegetable rich in dietary fiber. There are only 15 calories per 100 grams (about 3.5 ounces) of cucumber, of which 95 percent is water, enough to replenish the body’s moisture and electrolyte needs effectively.
In addition, cucumber also contains a variety of vitamins, minerals, and antioxidants, such as vitamins C and K, potassium, and selenium. It also contains particular phytochemicals, such as flavonoids and carotenoids, which have anti-inflammatory, anti-cancer, antioxidant, and other effects. Therefore, cucumber helps lower blood lipids, enhancing dewy skin, improving diuresis, and preventing swelling.
Healthy Ways to Eat Cucumber
To make full use of the nutritional value of cucumber, enjoy it in the following ways:1. Raw
Eating raw is the best way to retain the moisture and nutrients of cucumber. You only need to wash and cut fresh cucumbers into thin slices or eat them directly as one piece. Raw cucumbers can supplement the body’s moisture, fiber, and vitamin C content.2. Pickled
Pickling cucumber is one way to increase its flavor and shelf life simply by soaking sliced cucumber in a mixture of salt, vinegar, sugar, and spices. Pickled cucumbers have an exceptional tartness and texture yet retain most of their moisture and fiber content. They are also a low-calorie, fat-free option.3. Cold Salad
Cold salad is a way to mix cut cucumbers with other vegetables, fruits, or seasonings. It is similar to eating cucumber raw and can also retain its refreshing taste and nutritional value. Cold cucumber can be served as a side dish to salads, rice, or cereal, adding color and flavor to the food.4. Juiced
Juicing is a quick way to get the water and minerals out of cucumber. If you don’t like the remaining dregs, you can filter them out with a sieve, and of course, if you don’t mind, you can always drink it as-is. Cucumber juice is rich in water, vitamins, and minerals and is thirst-quenching, too.Story continues below advertisement
In addition to the above few ways of serving, cucumber can be steamed, boiled, or fried, but be careful not to overheat it to avoid losing water and nutrients. Also, control the amount of oil and salt to prevent increasing the calorie and sodium intake. Always try to retain a certain chewiness and refreshing taste, whatever method you prefer.
Misconceptions About Cucumber
1. Eat on an Empty Stomach
Under normal circumstances, there is no problem with eating cucumber on an empty stomach. However, some people might feel uncomfortable eating cucumbers on an empty stomach, mainly because their digestive tract is very sensitive or has other problems wherein overeating could result in abdominal flatulence, indigestion, or stomach discomfort. These people can always reduce the discomfort by eating less of it, or eating it chopped, steamed, or combining it with other foods.2. Cook Before Eating
Some people think that cucumbers should not be eaten cooked because of the likely loss of water and nutrients, but this is a misunderstanding. As long as they are not overheated, cucumbers will retain much of their water, fiber, and all other components. Indeed, for people with poorer digestive capability, lightly steaming or boiling cucumbers will make them easier to digest.3. Peel to Eat
Some people think there are a lot of pesticide residues and bacterial contamination on the outer surface of cucumbers, so it is safer to eat them without the skin. Doing this will not forfeit too much nutritional value. However, as long as the cucumber is washed or sterilized by some means, you can safely eat it with the peel on to retain all its nutrients.People With Cold Stomach Should Eat Less Cucumber
TCM has discovered that most foods are either “cold” or “hot” in nature and divides many common foods into three types: cold, hot, and warm (neutral).According to TCM theory, cucumber is cold in nature. Overeating it with other cold-natured foods is not desirable for people with a cold and/or weak stomach.
Eating cold foods will chill your body while eating hot foods will add a bit of warmth. In this way, the body can be balanced by appropriately eating cold and hot foods.
How to Select Cucumbers
When choosing cucumbers, focus on their blemishes, softness (better hard than soft), and signs of them turning rotten. Try to choose organic or naturally grown cucumbers. The price of such cucumbers will be higher, but the risk of pesticide residues and bacterial contamination will generally be lower.Cleaning and Disinfection of Cucumbers
Regarding the cleaning and disinfection of cucumbers, you can scrub them with clean water, soak them in a soda or vinegar solution, or scald them in boiling water.
Scrubbing cucumbers under clean water will remove pollutants from their skins.
Story continues below advertisement
If you are still worried, add a little soda powder to the water. Then, soak the cucumber in soda water for eight to 10 minutes, removing the pesticide residues and some bacteria.
If that is still not foolproof enough, add some vinegar to the water and soak it in the vinegar water for 10 minutes. Vinegar is antibacterial and can help remove bacteria on the surface of cucumbers.
As a final guarantee, you can also scald it with hot water to eliminate the remaining bacteria and harmful substances and then soak and rinse it with running water.
No matter your option, sterilized cucumbers must be rinsed thoroughly with clean water to remove the disinfectant and residues altogether.
When eating cucumbers, decide whether to eat them on an empty stomach or to peel them and which foods pair with them according to your physical status and digestion capability.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
Copy
