Problem-Agitate-Solution (P.A.S) Framework: Cucumber and Its Nutritional Value, History, Health Benefits, and Interesting Facts

Problem: The Overlooked Powerhouse of Nutrition

Even in today’s flexible world, our consumption habits reflect more of the ease of obtaining a particular type of food than the necessity of consuming it for our health. They surround us with processed foods, and even when we try to make a conscious effort to make better decisions, we tend to remove those which are most nutritious. One vegetable that is easily overlooked despite all the health benefits it contains is the cucumber. Most people know cucumbers only as an insignificant ingredient, used mostly in salads, while actually they are loaded with nutrients that can actually be helpful and beneficial.

Agitate: The Underappreciation and Misuse of Cucumber

Think about how often do you include a few slices of cucumber into your salad not taking into account its nutritional properties? Maybe you thought that cucumbers are just composed of water and nothing much to expect from them apart from quenching one’s thirst plus settling for apple-like toughness. This misperception leads to cucumbers being left out of consumption. By underrating cucumbers, you deny your body numerous benefits such as digestion improvement, skin health boost, and the basic nutrients that are important in the prevention of chronic diseases among others.

Solution: Understanding Cucumber’s Nutritional Value, History, Health Benefits, and Interesting Facts

Cucumbers are not just water-filled vegetables but it is a nutrient-dense food with a lot of nutritional benefits and so much more. Through exploring the world of cucumbers, people begin to understand the true worth of it and thus be able to include it in their diet plans properly.

The Nutritional Value of Cucumbers

Raw Cucumber with peel (Per 100 grams) provides;

• Water: 95.2 g
• Energy: 15 kcal
• Total dietary Fiber: 0.5 g
• Calcium (Ca): 16 mg
• Iron (Fe): 0.28 mg
• Magnesium (Mg): 13 mg
• Phosphorus (P): 24 mg
• Potassium (K): 147 mg
• Sodium (Na): 2 mg
• Manganese (Mn): 0.079 mg
• Vitamin C (total ascorbic acid): 2.8 mg
• Total Folate: 7 µg
• Vitamin K (phylloquinone): 16.4 µg

Source: USDA

These figures may not appear very impressive but cucumbers are 96% water that helps in keeping the body hydrated, and the vitamins and minerals aid in the support of the body’s metabolism and immune system. 

Vitamin K: Cucumbers are also rich in vitamin K which is needed by our blood clotting system and bones. As little as 100 grams contain about 22 per cent of the recommended daily allowance of this vitamin. 

Antioxidants: Cucumbers hold several antioxidants; beta-carotene and flavonoids that fight free radicals in the body and thereby minimize chronic diseases’ risks. 

Electrolytes: If consumed often, cucumbers can also regulate electrolytes in our system which are very important for the functioning of the heart as well as muscles. 

The History of Cucumbers 

It is noteworthy that cucumbers have a very long history dating back to more than 3000 years. Some of the earliest vegetables in the world include cucumbers which originated in South Asia especially India to be specific. They then made their way to the Middle East as well as Europe via different channels of commerce. 

Ancient Egypt: It can be stated that cucumbers were considered very valuable in the land of the Pharaohs as they were illustrated in tombs that should go back to 2000 BC. Cucumbers were considered an essential element because of their cooling properties and they were consumed as well as also applied to the skin. 

Greece and Rome: Later, Greeks and Romans incorporated cucumbers into their diet to become staple foods in their societies. The earlier civilizations, such as the Romans, were particularly fond of cucumber and it is stated that the Roman Emperor Tiberius used to consume cucumber daily. In fact, the Romans went to the extent of creating artificial conditions for growing these crops all around the year. 

Spread Across Europe: Cucumbers started being grown in Europe during the Middle Ages and it wasn’t until European colonizers brought them to the Americas. They were by this time being grown in large quantities in the New World during the 16th century. 

The above account just goes to explain the history of cucumbers and demonstrates that throughout history they have been reckoned for not only the flavour that they possess but also for their medicinal and nutritional value.

Health Benefits of Cucumbers 

The kind of health potentials that can be derived from cucumbers can drastically transform your perception of this vegetable. Below are some of the powerful arguments that make this vegetable appealing to be incorporated into one's diet. 

 1. Hydration and Detoxification 

They are over 95% water which makes them perfect for consumption during a hot summer season when every drop of water is very important to the body. Water is very essential for the well-being of the skin, digestive system, and the kidneys. Cucumbers also have the presence of mild diuretic effect that assists in the elimination of toxins from the body. 

 2. Supports Weight Loss 

Due to the low calorie value and very high water content cucumbers are recommended for the purpose of weight loss. It makes you feel full with very few amounts of calories and is, therefore, essential for consumption. It also helps in digestion and reduces the chances of constipation as well as other stomach-related complications. 

3. Promotes Heart Health 

A single cucumber carries potassium, magnesium, and fibre that is all beneficial to the health of the heart. In addition, it plays an important role in controlling blood pressure through moderation of sodium influence in our body. Research has also revealed that potassium-rich foods such as cucumbers lower the rate of stroke and heart disease. 

4. Antioxidant Properties 

Cucumbers contain flavonoids, tannin and other antioxidant compounds that help in reducing the effects of free radicals that cause oxidative stress. Oxidative stress is related to any chronic diseases for instance cancer, diabetes and heart ailments. Consumption of cucumbers daily may go a long way in reducing the risk of these diseases. 

5. Skin Health and Anti-Aging 

Since water makes up a large percentage of cucumbers’ composition complemented by vitamins and minerals, cucumbers are very helpful for the skin. Cucumbers are excellent for treating the skin since they will reduce inflammation and also help in bringing down the swelling and this is most especially seen in cases such as the placing of cucumber slices over the eyes during a beauty spa treatment. Also, cucumbers have silica which helps in enhancing connective tissue hence, may help minimize signs of ageing. 

6. Bone Health 

Cucumbers provide the body an essential nutrient called Vitamin K and this nutrient is very important for promoting bone health. In addition to that it is involved in the formation of bones and making them strong, it prevents osteoporosis disease. It is often said that sufficient intake of vitamin K is effective in increasing bone density, especially in postmenopausal women. 

7. Potential Anti-Cancer Properties 

So far there is not enough evidence about the effectiveness of cucumbers in fighting cancer but early research implies that it is possible. Cucurbitacins a type of compound which can be naturally found in cucumber; can block the proliferation of cancerous cells according to experimental evidence available in laboratories. Furthermore, cucumbers slow or prevent free radicals which may cause damage to the body cells resulting in cancer.

8. Aids Digestion 

The cucumbers are also containing soluble as well as insoluble fibres. Soluble fibre reduces the rate of digestion making it effective for blood glucose level and cholesterol management while insoluble fibre provides bulk to form stool and promotes bowel movement. This makes cucumbers one of the best foods to eat to promote digestive health.  

Interesting Facts About Cucumbers 

Cucumbers might be said to be a vegetable that has quite many aspects, each of which is rather interesting. 

1. Cucumbers Are Technically Fruits 

Now despite what some of you may think, cucumbers are actually a fruit and not a vegetable as is commonly stated. Indeed they are categorized under cucurbits otherwise known as the gourd family which comprises melons, squashes and pumpkins. 

2. Multiple Varieties 

There are three main types of cucumbers: oriental, slicing, pickling and seedless also commonly known as the burpless. Every one of the varieties is grown for different reasons. Slicing cucumbers are longer and often have a thicker skin to them while pickling cucumbers are shorter and more uniform in shape to fit into the jars. Seedless cucumbers are generally larger and are also longer in size and possess slightly less of a bitter taste than the seeds. 

3. Yes people and even cucumbers have been to space. 

Researchers have determined cucumber seedlings germinated under microgravity conditions of the International Space Station. 

4. An Ancient Beauty Secret 

Cucumber has been used as a cosmetic product since time immemorial. It was reported that Cleopatra applied cucumber slices to her eyes to decrease the size of the eyes and attain clear skin. This practice is done today, with many skincare products containing cucumber extract.  

5. The Largest Cucumber 

The record for the largest cucumber is the cucumber that has been specified to be 107 cm (42.1 in) long it was produced in Wales in 2011. This giant cucumber is proof positive that cucumbers are capable of growing extremely large if placed in the correct environment. 

6. Cucumber Festivals 

Festivals that are associated with cucumber exist in different countries with the main aim of promoting the role of this type of vegetable. Most of these festivals are county fairs including the ‘Pickle Fest’ of Atkins, Arkansas with an emphasis on cucumbers used in pickles preparation. 

7. Cucumbers in Folk Medicine 

In several societies, cucumbers have been applied in folk medication to provide a cooling effect. They have been locally used as ointments in the treatment of burns and external inflammations while they can be taken internally to cool pulsations inside the body. 

Conclusion: Embrace the Power of Cucumbers

Cucumber is not only the delicious ingredient useful in the salad but it is actually much more useful than that. It’s an item that you should adopt because it’s loaded with nutritional benefits that can positively impact your health. From the perspective of history and to the present, cucumbers are incredibly rich with several health benefits unheard of and untold, that are best experienced by making them play the focal point of your plate. 

Yes, ladies and gentlemen, it is high time to change your attitude towards cucumber and start thinking about it not only as a piece of useless green thing that you use as a necklace and eat from time to time. As an essential part of our meals, it should occupy one of the important places on our dining table. On their own, cucumbers can help you enhance your water intake, nourish your gut and so much more.