Cucumbers: What's New and Beneficial About Cucumbers

15/10/2017 Cucumbers
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Cucumbers
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Cucumbers are
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scientifically known as
Cucumis sativus and
belong to the same 1.1K
botanical family as Like 2.6K
melons (including watermelon and cantaloupe)

and squashes (including summer squash, winter
squash, zucchini and pumpkin). Commercial
production of cucumbers is usually divided into
two types. "Slicing cucumbers" are produced for
fresh consumption. "Pickling cucumbers" are
produced for eventual processing into pickles.
Slicing cucumbers are usually larger and have Your Email:
thicker skins, while pickling cucumbers are sign up
usually smaller and have thinner skins.
Find Out
What's New and Beneficial About What Foods
Cucumbers You Should
Eat This
Researchers have long been familiar with
Week
the presence of unique polyphenols in
plants called lignans, and these health- Also find out about the
benefiting substances have been studied recipe, nutrient and hot
topic of the week on our
extensively in cruciferous vegetables (like home page.
broccoli or cabbage) and allium vegetables

(like onion or garlic). Recent studies,
however, have begun to pay more attention Everything you want
to the lignan content of other vegetables, to know about
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42 1/25
including cucumbers. Cucumbers are now healthy eating and

known to contain lariciresinol, pinoresinol, cooking from our
new book.
and secoisolariciresinol—three lignans that
have a strong history of research in
connection with reduced risk of
cardiovascular disease as well as several
cancer types, including breast, uterine,
ovarian, and prostate cancers.
Fresh extracts from cucumbers have
recently been show to have both
antioxidant and anti-inflammatory
properties. While research in this area must
Order this Incredible 2nd
still be considered preliminary—since it's Edition at the same low
only been conducted on animals in a lab price of $39.95 and also get
setting—the findings are clear and 2 FREE gifts valued at
$51.95. Read more
consistent. Substances in fresh cucumber
extracts help scavenge free radicals, help
improve antioxidant status, inhibit the
activity of pro-inflammatory enzymes like
cyclo-oxygenase 2 (COX-2), and prevent
overproduction of nitric oxide in situations
where it could pose health risks. It's highly Healthy Eating
likely that cucumber phytonutrients play a Food of the Week

key role in providing these antioxidant and Healthy Eating in 3
anti-inflammatory benefits, supporting Easy Steps
health alongside of the conventional 100 World's

Healthiest Foods
antioxidant nutrients—including vitamin C, Plant-Based Way of
beta-carotene, and manganese—of which Eating
cucumbers are an important source. Organic Foods
As a member of the Cucurbitaceae family of Healthy Cooking

plants, cucumbers are a rich source of
triterpene phytonutrients called Recipe of the Week
Nutrient-Rich
cucurbitacins. Cucurbitacins A, B, C, D and E
Cooking
are all contained in fresh cucumber. They 300 Recipes
have been the subject of active and ongoing Cooking with George
research to determine the extent and Why I Don't Cook
nature of their anti-cancer properties. with EVOO
Scientists have already determined that Nutrients from Food

several different signaling pathways (for
example, the JAK-STAT and MAPK pathways) Nutrient of the Week
Essential Nutrients
required for cancer cell development and
survival can be blocked by activity of Website Articles
cucurbitacins. We expect to see human
WHFoods Rating
studies that confirm the anti-cancer
System
benefits of cucumbers in the everyday diet. Food Sensitivities
Digestion
Community
Cucumber, sliced, raw
1.00 cup Calories: 16 Who we are
(104.00 grams) GI: very low What's New
Getting Started
Nutrient DRI/DV
Contact Us
vitamin K 19% Useability
molybdenum 12% Questionnaire
pantothenic acid 5% Free Weekly

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potassium 4%
Make a Tax
phosphorus 4% Deductible Donation
copper 4%
Privacy Policy and Visitor
manganese 4% Agreement
vitamin C 4%
References
vitamin B1 3%
biotin 3% For education only,

consult a healthcare
magnesium 3% practitioner for any
health problems.
This chart graphically details the %DV that a

serving of Cucumbers provides for each of the
nutrients of which it is a good, very good, or
excellent source according to our Food Rating
System. Additional information about the
amount of these nutrients provided by
Cucumbers can be found in the Food Rating
System Chart. A link that takes you to the In-
Depth Nutritional Profile for Cucumbers,
featuring information over 80 nutrients, can be
found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Cucumbers have not received as much press as

other vegetables in terms of health benefits, but
this widely cultivated food provides us with a
unique combination of nutrients. At the top of
the phytonutrient list for cucumbers are its
cucurbitacins, lignans, and flavonoids. These
three types of phytonutrients found in
cucumbers provide us with valuable antioxidant,
anti-inflammatory, and anti-cancer benefits.
Specific phytonutrients provided by cucumbers
include
Flavonoids
apigenin
a luleolin
a quercetin
a kaempferol
Lignans
pinoresinol
lariciresinol
secoisolariciresinol
Triterpenes
cucurbitacin A
cucurbitacin B
cucurbitacin C
cucurbitacin D
Details about the best-researched health

benefits of cucumbers are provided in the
paragraphs below.
Antioxidant & Anti-Inflammatory

Benefits of Cucumbers
Cucumbers are a valuable source of

conventional antioxidant nutrients including
vitamin C, beta-carotene, and manganese. In
addition, cucumbers contain numerous
flavonoid antioxidants, including quercetin,

apigenin, luteolin, and kaempferol. In animal
studies, fresh extracts from cucumber have
been shown to provide specific antioxidant
benefits, including increased scavenging of free
radicals and increased overall antioxidant
capacity. Fresh cucumber extracts have also
been shown to reduce unwanted inflammation
in animal studies. Cucumber accomplishes this
task by inhibiting activity of pro-inflammatory
enzymes like cyclo-oxygenase 2 (COX-2), and by
preventing overproduction of nitric oxide in
situations where it could increase the likelihood
of excessive inflammation.
Potential Anti-Cancer Benefits of

Cucumbers
Research on the anti-cancer benefits of

cucumber is still in its preliminary stage and has
been restricted thus far to lab and animal
studies. Interestingly, however, many
pharmaceutical companies are actively studying
one group of compounds found in cucumber—
called cucurbitacins—in the hope that their
research may lead to development of new anti-
cancer drugs. Cucurbitacins belong to a large
family of phytonutrients called triterpenes.
Cucurbitacins A, B, C, D and E have all been
identified within fresh cucumber. Researchers
have determined that several different signaling
pathways (for example, the JAK-STAT and MAPK
pathways) required for cancer cell development
and cancer cell survival can be blocked by
activity of cucurbitacins. Eventually, we expect to
see human studies that confirm the anti-cancer
benefits of cucumbers when consumed in a
normal, everyday meal plan.
A second group of cucumber phytonutrients

known to provide anti-cancer benefits are its
lignans. The lignans pinoresinol, lariciresinol,
and secoisolariciresinol have all been identified
within cucumber. Interestingly, the role of these
plant lignans in cancer protection involves the
role of bacteria in our digestive tract. When we

consume plant lignans like those found in
cucumber, bacteria in our digestive tract take
hold of these lignans and convert them into
enterolignans like enterodiol and enterolactone.
Enterolignans have the ability to bind onto
estrogen receptors and can have both pro-
estrogenic and anti-estrogenic effects. Reduced
risk of estrogen-related cancers, including
cancers of the breast, ovary, uterus, and
prostate has been associated with intake of
dietary lignans from plant foods like cucumber.
Description
Even though long, dark green, smooth-skinned
garden cucumbers are familiar vegetables in the
produce sections of most groceries, cucumbers
actually come in a wide variety of colors, sizes,
shapes and textures. You'll find white, yellow,
and even orange-colored cucumbers, and they
may be short, slightly oval, or even round in
shape. Their skins can be smooth and thin, or
thick and rough. In a technical sense, cucumbers
are actually fruits, not vegetables. (Fruits are
parts of flowering plants that come from the
ovary.) But we've become accustomed to
thinking and referring to cucumbers as
vegetables.
All cucumbers belong to the botanical plant

family called Curcubitaceae. This broad family of
plants includes melons and squashes. The
cucumbers we're most familiar with in the
grocery store belong to the specific
genus/species group, Cucumis sativus.
While there are literally hundreds of different

varieties of Cucumis sativus, virtually all can be
divided into two basic types: slicing and pickling.
Slicing cucumbers include all varieties that are
cultivated for consumption in fresh form. In the
United States, commonly planted varieties of
slicing cucumber include Dasher, Conquistador,
Slicemaster, Victory, Comet, Burpee Hybrid, and
Sprint. These varieties tend to be fairly large in

size and thick-skinned. Their size makes them
easier for slicing, and their thick skin makes
them easier to transport in whole food form
without damage. (In many other countries,
however, slicing cucumbers may be smaller in
size and may be much more thinly skinned.)
Pickling cucumbers include all varieties that are

cultivated not for consumption in fresh form,
but for processing into pickles. In the United
States, commonly planted varieties of pickling
cucumber include Royal, Calypso, Pioneer,
Bounty, Regal, Duke, and Blitz. Some of these
pickling varieties are black-spine types (in
reference to the texture of their outer skin) and
some are white-spine. While pickling cucumbers
can always be eaten fresh, their smaller size and
generally thinner skins make them easier to
ferment and preserve/jar.
Pickling is a process than can be used for many

different foods. It's not limited to cucumbers
and or even to the vegetable food group. In
general, the word "pickling" refers to a method
of preventing food spoilage that involves
soaking in a liquid and/or fermenting.
While the language used to describe pickles can

be very confusing, there are only two basic types
of pickles: fermented and non-fermented.
Fermenting is a process in which fresh foods (in
this case cucumbers) are allowed to soak in a
solution for an extended period of time that
allows microorganisms to make changes in the
food. Among these changes is a build-up of lactic
acid that serves to protect the pickles from
spoilage. When fermented in an appropriate
solution, fresh foods like cucumbers can be
transformed in a way that greatly increases their
shelf life. Cucumbers are typically fermented in
brine (water that's been highly saturated in salt).
In fact, the word "pickle" actually comes from
the Dutch "pekel" meaning brine. Alongside of
salt, pickling brines often contain other
ingredients, including vinegar, dill seed, garlic,
and lime (calcium hydroxide or calcium oxide).

"Dill pickles" get their name from the addition of
dill seed to the brine. "Kosher dills" are brined
not only with dill, but also with garlic. (One
important note in this regard: "kosher dills" are
not necessarily pickled cucumbers that have
been prepared according to kosher dietary laws.
The word "kosher" in their name often refers to
a general style of preparation in which a good
bit of garlic has been used in the brining
process. If you are seeking pickles that have
been prepared according to kosher dietary laws,
look for "certified kosher" on the label, not just
"kosher" or "kosher-style.")
Fermented pickles are often called "brined

pickles," but here's where confusion can set it.
These two terms aren't truly interchangeable
since some brined pickles are "quick brined" and
haven't been given time for fermentation. When
pickles are "quick brined," the brining solution
usually contains a significant amount of vinegar,
and it's this added vinegar that prevents the
pickles from spoiling, not build up of lactic acid
through the microbial fermentation process.
Non-fermented pickles of all kinds—often
referred to as "quick pickled"—rely on the
addition of vinegar or another highly-acidic
solution to prevent spoilage. "Quick pickling"
with the use of vinegar can be accomplished in a
matter of days. Pickling by fermentation usually
takes a minimum of several weeks. If you would
like to learn more about how pickled cucumbers
compare in nutritional value to raw cucumbers,
see this Q+A .
While genetically engineered cucumbers do

exist, genetic engineering is not responsible for
the existence of seedless varieties of cucumbers.
Through a natural process called
parthenogenesis, cucumber plants can fruit
without pollen. In the absence of pollen, seeds
do not develop in the fruit. While some people
have a personal preference for seedless
cucumbers, it's worth remembering that
cucumber seeds are rich source of cucumber
nutrients that are sometimes absent in the pulp

and skin.
Sometimes you will hear the word "gherkin"

being used to refer to cucumbers and pickles.
This word can be used to describe a variety of
cucumber that comes from the same plant
species (Cucumis sativus) that is the source of
most other cucumber varieties found in the
grocery. But the term "gherkin" can also be used
to describe a cucumber variety that comes from
a different species of plant (Cucumis anguiria).
History
Cucumber plants naturally thrive in both
temperate and tropical environments, and
generally require temperatures between 60-
90°F/15-33°C. For this reason, they are native to
many regions of the world. In evolutionary
terms, the first cucumbers were likely to have
originated in Western Asia (and perhaps more
specifically in India) or parts of the Middle East.
Cucumbers are mentioned in the legend of
Gilgamesh—a Uruk king who lived around 2500
BC in what is now Iraq and Kuwait. It was
approximately 3,300 years later when cucumber
cultivation spread to parts of Europe, including
France. And it was not until the time of the
European colonists that cucumbers finally
appeared in North America in the 1500's.
Today, the states of Florida and California are

able to provide U.S. consumers with fresh
cucumbers for most of the year (from March
through November). Imported cucumbers from
Mexico are commonly found in groceries during
the winter months of December, January, and
February. In California alone, about 6,600 acres
are planted with slicing cucumber varieties and
4,400 with pickling cucumbers. Worldwide, China
is by far the largest producer of cucumbers, and
provides about two-thirds of the global supply.
Iran, Turkey, Russia, Egypt, Spain, Mexico, the
Ukraine, Japan, Indonesia, and the U.S. all
participate in the world cucumber market, with

an especially high number of exports coming
from Iran, Mexico, and Spain. Annual production
of cucumbers worldwide is approximately 84
billion pounds.
How to Select and

Store
Since cucumbers can be very sensitive to heat,
you'll be on safer grounds if you choose those
that are displayed in refrigerated cases in the
market. They should be firm, rounded at their
edges, and their color should be a bright
medium to dark green. Avoid cucumbers that
are yellow, puffy, have sunken water-soaked
areas, or are wrinkled at their tips.
We address the issue of seeds and skins in our

Tips for Preparing Cucumbers" section below.
But during the selection process, you may find it
helpful to know that thin-skinned cucumbers will
generally have fewer seeds than those that are
thick-skinned.
At WHFoods, we encourage the purchase of

certified organically grown foods, and
cucumbers are no exception. Repeated research
studies on organic foods as a group show that
your likelihood of exposure to contaminants
such as pesticides and heavy metals can be
greatly reduced through the purchased of
certified organic foods, including cucumbers. In
many cases, you may be able to find a local
organic grower who sells cucumbers but has not
applied for formal organic certification either
through the U.S. Department of Agriculture
(USDA) or through a state agency. (Examples of
states offering state-certified organic foods
include California, New York, Oregon, Vermont,
and Washington.) However, if you are shopping
in a large supermarket, your most reliable
source of organically grown cucumbers is very
likely to be cucumbers that display the USDA

organic logo.
Cucumbers should be stored in the refrigerator

where they will keep for several days.
Cucumbers should not be left out at room
temperature for too long as this will cause them
to wilt and become limp.
Here is some background on why we

recommend refrigerating cucumbers. Whenever
food is stored, four basic factors affect its
nutrient composition: exposure to air, exposure
to light, exposure to heat, and length of time in
storage. Vitamin C, vitamin B6, and carotenoids
are good examples of nutrients highly
susceptible to heat, and for this reason, their
loss from food is very likely to be slowed down
through refrigeration.
If you do not use the entire cucumber during

one meal, place it in a tightly sealed container so
that it does not become dried out. For maximum
quality, cucumber should be used within one or
two days.
Tips for Preparing and

Cooking
Tips for Preparing Cucumbers
Two common questions about cucumbers

involve consumption of their skin and their
seeds. There are several facts you need to know
before making your decision about consumption
of cucumber skins and seeds. First, it is
important to remember that the skins and seeds
of cucumbers are both rich in nutrients. In fact,
the nutrient richness of both plant parts is
significantly higher than the flesh. For this
reason, consumption of both skins and seeds is
desirable from a nutritional standpoint. Both
conventionally grown and organically grown
cucumbers may have been waxed. However, the
only waxes that can be used on organically

grown cucumbers are non-synthetic waxes, and
these waxes must be free of all chemical
contaminants that are prohibited under organic
regulations. Conventionally grown cucumbers
may be waxed with synthetic waxes that contain
unwanted chemical contaminants. For these
reasons, we recommend leaving the skin of
organically grown cucumbers intact regardless
of whether the organically grown cucumber has
been waxed. For conventionally grown
cucumbers, we recommend removal of the
waxed skin. For conventionally grown
cucumbers that have not been waxed, we don't
have a good research basis for recommending
either removal or non-removal of the skin.
However, if you do decide to consume the skin
of a non-waxed, conventionally grown
cucumber, we recommend thorough washing of
the whole cucumber under cool running water
while gently scrubbing with a natural bristle
brush.
Some people have a personal preference for

removal of cucumber seeds, and we respect this
preference. The seeds can easily be removed
from a cucumber if it's cut lengthwise and the tip
of a spoon is used to gently scoop out the seeds.
Our general recommendation, however, is to
keep and consume the seeds, since they are an
unusually rich source of nutrients. Getting
optimal nourishment from your cucumbers
while minimizing your health risks will mean
choosing organically grown cucumbers over
conventionally grown varieties.
How to Enjoy
A Few Quick Serving Ideas
Use half-inch thick cucumber slices as

petite serving "dishes" for chopped
vegetable salads.
Mix diced cucumbers with sugar snap peas

and mint leaves and toss with rice wine
vinaigrette.
For refreshing cold gazpacho soup that
takes five minutes or less to make, simply
purée cucumbers, tomatoes, green peppers
and onions, then add salt and pepper to
taste.
Add diced cucumber to tuna fish or chicken
salad recipes.
WHFoods Recipes That Feature

Cucumbers
Healthy Chef's Salad with Walnuts and

French Dressing
Healthy Chicken Caesar Salad
Healthy Veggie Salad
Salad Nicoise
Salmon, Cucumber, Dill Salad
Seared Tuna Salad
Seafood Gazpacho
Salmon with Cucumber Chili Salad
5-Minute Cold Cucumber Salad
Cucumber Seaweed Salad
Minted Garbanzo Bean Salad
Vegetable Appetizer 2
Vegetable Appetizer 4
Garlic Dip with Crudites
Tahini and Crudites
If you'd like even more recipes and ways to

prepare cucumbers the Nutrient-Rich Way, you
may want to explore The World's Healthiest Foods
book.
Individual Concerns
Cucumbers and Wax Coatings
As described above in our Tips for Preparing

Cucumbers section, cucumbers (like other fragile
vegetables) may be waxed to protect them from

bruising during shipping. Both conventionally
grown and organically grown cucumbers may be
waxed. However, the only waxes that can be
used on organically grown cucumbers are non-
synthetic waxes, and these waxes must be free
of all chemical contaminants that are prohibited
under organic regulations. Conventionally grown
cucumbers may be waxed with synthetic waxes
that contain unwanted chemical contaminants.
In addition, other compounds, including ethyl
alcohol, milk casein, and soaps may be added to
synthetic waxes for consistency, "film"
formation, and improved flow of wax onto the
cucumber. Individuals concerned about any of
these factors would do best to purchase
organically grown cucumbers.
Nutritional Profile
Cucumbers provide us with a variety of health-
supportive phytonutrients. Included among
these phytonutrients are flavonoids (apigenin,
luteolin, quercetin, and kaempferol), lignans
(pinoresinol, lariciresinol, and
secoisolariciresinol), and triterpenes
(cucurbitacins A, B, C and D).
Cucumbers are an excellent source of vitamin K

and molybdenum. They are also a very good
source of the pantothenic acid. They are also a
good source of copper, potassium, manganese,
vitamin C, phosphorus, magnesium, biotin and
vitamin B1. They also contain the important nail
health-promoting mineral silica.
Introduction to Food
Rating System Chart
In order to better help you identify foods that
feature a high concentration of nutrients for the
calories they contain, we created a Food Rating
System. This system allows us to highlight the
foods that are especially rich in particular

nutrients. The following chart shows the
nutrients for which this food is either an
excellent, very good, or good source (below the
chart you will find a table that explains these
qualifications). If a nutrient is not listed in the
chart, it does not necessarily mean that the food
doesn't contain it. It simply means that the
nutrient is not provided in a sufficient amount or
concentration to meet our rating criteria. (To
view this food's in-depth nutritional profile that
includes values for dozens of nutrients - not just
the ones rated as excellent, very good, or good -
please use the link below the chart.) To read this
chart accurately, you'll need to glance up in the
top left corner where you will find the name of
the food and the serving size we used to
calculate the food's nutrient composition. This
serving size will tell you how much of the food
you need to eat to obtain the amount of
nutrients found in the chart. Now, returning to
the chart itself, you can look next to the nutrient
name in order to find the nutrient amount it
offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we
calculated for this food and nutrient, and the
rating we established in our rating system. For
most of our nutrient ratings, we adopted the
government standards for food labeling that are
found in the U.S. Food and Drug
Administration's "Reference Values for Nutrition
Labeling." Read more background information
and details of our rating system.

1.00 cup Calories: 16
104.00 grams GI: very low
World's
Healthiest
DRI/DV Nutrient Foods
Nutrient Amount (%) Density Rating
17.06
vitamin K 19 21.9 excellent
mcg
molybdenum 5.20 12 13.3 excellent
mcg
pantothenic
0.27 mg 5 6.2 very good
acid
copper 0.04 mg 4 5.1 good
152.88
potassium 4 5.0 good
mg
manganese 0.08 mg 4 4.6 good
vitamin C 2.91 mg 4 4.5 good
24.96
phosphorus 4 4.1 good
mg
13.52
magnesium 3 3.9 good
mg
0.94
biotin 3 3.6 good
mcg
vitamin B1 0.03 mg 3 2.9 good
World's
Healthiest
Foods
Rating Rule
DRI/DV>=75% OR
excellent
Density>=7.6 AND DRI/DV>=10%
DRI/DV>=50% OR
very good
Density>=3.4 AND DRI/DV>=5%
DRI/DV>=25% OR
good
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional
Profile
In addition to the nutrients highlighted in our
ratings chart, here is an in-depth nutritional
profile for Cucumbers. This profile includes
information on a full array of nutrients, including
carbohydrates, sugar, soluble and insoluble
fiber, sodium, vitamins, minerals, fatty acids,
amino acids and more.

(Note: "--" indicates data unavailable)
1.00 cup
GI: very low
(104.00 g)
BASIC MACRONUTRIENTS AND CALORIES
DRI/DV
nutrient amount
(%)
Protein 0.68 g 1
Carbohydrates 3.78 g 2
Fat - total 0.11 g --
Dietary Fiber 0.52 g 2
Calories 15.60 1
MACRONUTRIENT AND CALORIE DETAIL
DRI/DV
nutrient amount
(%)
Carbohydrate:
Starch -- g
Total Sugars 1.74 g
Monosaccharides 1.70 g
Fructose 0.90 g
Glucose 0.79 g
Galactose 0.00 g
Disaccharides 0.04 g
Lactose 0.00 g
Maltose 0.01 g
Sucrose 0.03 g
Soluble Fiber 0.06 g
Insoluble Fiber 0.46 g
Other Carbohydrates 1.52 g
Fat:
Monounsaturated Fat 0.01 g
Polyunsaturated Fat 0.03 g
Saturated Fat 0.04 g
Trans Fat 0.00 g
Calories from Fat 1.03
Calories from Saturated 0.35
Fat
Calories from Trans Fat 0.00
Cholesterol 0.00 mg
Water 99.04 g
MICRONUTRIENTS
DRI/DV
nutrient amount
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.03 mg 3
Vitamin B3
(Niacin 0.19 mg
Equivalents)
0.00
Vitamin B12 0
mcg
0.94
Biotin 3
mcg
Choline 6.24 mg 1
7.28
Folate 2
mcg
7.28
Folate (DFE)
mcg
7.28
Folate (food)
mcg
Pantothenic
0.27 mg 5
Acid
Vitamin C 2.91 mg 4
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A
109.20
International
IU
Units (IU)
Vitamin A 5.46 1
mcg Retinol mcg
Activity (RAE)
Equivalents
(RAE)
Vitamin A
10.92
mcg Retinol
mcg
Equivalents
(RE)
(RE)
Retinol mcg
0.00
Retinol
mcg
Equivalents
(RE)
(RE)
Carotenoid
10.92
mcg Retinol
mcg
Equivalents
(RE)
(RE)
Alpha- 11.44
Carotene mcg
Beta- 46.80
Carotene mcg
Beta-
66.04
Carotene
mcg
Equivalents
27.04
Cryptoxanthin
mcg
Lutein and 23.92
Zeaxanthin mcg
0.00
Lycopene
mcg
Vitamin D
Vitamin D
International 0.00 IU 0
Units (IU)
Vitamin D 0.00
mcg mcg
Vitamin E
Vitamin E mg 0.03 mg 0
Alpha- (ATE)
Tocopherol
Equivalents
(ATE)
Vitamin E
International 0.05 IU
Units (IU)
Vitamin E mg 0.03 mg
17.06
Vitamin K 19
mcg
Minerals
DRI/DV
nutrient amount
(%)
Boron -- mcg
16.64
Calcium 2
mg
Chloride -- mg
Chromium -- mcg --
Copper 0.04 mg 4
Fluoride 0.00 mg 0
Iodine -- mcg --
Iron 0.29 mg 2
13.52
Magnesium 3
mg
Manganese 0.08 mg 4
5.20
Molybdenum 12
mcg
24.96
Phosphorus 4
mg
152.88
Potassium 4
mg
0.31
Selenium 1
mcg
Sodium 2.08 mg 0
Zinc 0.21 mg 2
INDIVIDUAL FATTY ACIDS
DRI/DV
nutrient amount
(%)
Omega-3 Fatty Acids 0.01 g 0

Omega-6 Fatty Acids 0.03 g
Monounsaturated Fats
14:1 Myristoleic 0.00 g
15:1 Pentadecenoic 0.00 g
16:1 Palmitol 0.00 g
17:1 Heptadecenoic 0.00 g
18:1 Oleic 0.01 g
20:1 Eicosenoic 0.00 g
22:1 Erucic 0.00 g
24:1 Nervonic 0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic 0.03 g
18:2 Conjugated
-- g
Linoleic (CLA)
18:3 Linolenic 0.01 g
18:4 Stearidonic 0.00 g
20:3 Eicosatrienoic 0.00 g
20:4 Arachidonic 0.00 g
20:5
Eicosapentaenoic 0.00 g
(EPA)
22:5
Docosapentaenoic 0.00 g
(DPA)
22:6
Docosahexaenoic 0.00 g
(DHA)
Saturated Fatty Acids
4:0 Butyric 0.00 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.00 g
12:0 Lauric 0.00 g
14:0 Myristic 0.01 g
15:0 Pentadecanoic 0.00 g

16:0 Palmitic 0.03 g
17:0 Margaric 0.00 g
18:0 Stearic 0.01 g
20:0 Arachidic 0.00 g
22:0 Behenate 0.00 g
24:0 Lignoceric 0.00 g
INDIVIDUAL AMINO ACIDS
DRI/DV
nutrient amount
(%)
Alanine 0.02 g
Arginine 0.05 g
Aspartic Acid 0.04 g
Cysteine 0.00 g
Glutamic Acid 0.20 g
Glycine 0.02 g
Histidine 0.01 g
Isoleucine 0.02 g
Leucine 0.03 g
Lysine 0.03 g
Methionine 0.01 g
Phenylalanine 0.02 g
Proline 0.02 g
Serine 0.02 g
Threonine 0.02 g
Tryptophan 0.01 g
Tyrosine 0.01 g
Valine 0.02 g
OTHER COMPONENTS
DRI/DV
nutrient amount
(%)
Ash 0.40 g
Organic Acids (Total) -- g
Acetic Acid -- g
Citric Acid -- g
Lactic Acid -- g
Malic Acid -- g
Taurine -- g
Sugar Alcohols (Total) -- g
Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners (Total) -- mg
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg
Note:
The nutrient profiles provided in this website are
derived from The Food Processor, Version 10.12.0,
ESHA Research, Salem, Oregon, USA. Among the
50,000+ food items in the master database and 163
nutritional components per item, specific nutrient
values were frequently missing from any particular
food item. We chose the designation "--" to
represent those nutrients for which no value was
included in this version of the database.
References
Abiodun OA. Comparative Studies on
Nutritional Composition of Four Melon
Seeds Varieties. Pakistan Journal of
Nutrition Year: 2010 Vol: 9 Issue: 9
Pages/record No.: 905-908. 2010.
Ghebretinsae AG, Thulin M and Barber JC.
Relationships of cucumbers and melons
unraveled: molecular phylogenetics of

Cucumis and related genera (Benincaseae,
Cucurbitaceae). Am J Bot. 2007
Jul;94(7):1256-66. 2007.
Hong SH, Choi SA, Yoon H, et al. Screening
of Cucumis sativus as a new arsenic-
accumulating plant and its arsenic
accumulation in hydroponic culture.
Environ Geochem Health. 2011 Jan;33 Suppl
1:143-9. Epub 2010 Oct 31. 2011.
Kumar D, Kumar S, Singh J, et al. Free
Radical Scavenging and Analgesic Activities
of Cucumis sativus L. Fruit Extract. J Young
Pharm. 2010 Oct;2(4):365-8. 2010.
Lee DH, Iwanski GB, and Thoennissen NH.
Cucurbitacin: ancient compound shedding
new light on cancer treatment. Scientific
World Journal. 2010 Mar 5;10:413-8.
Review. 2010.
Martinez L, Thornsbury S, and Nagai T.
National and international factors in pickle
markets. Agricultural Economics Reports,
No, 628, October 2006. Department of
Agricultural Economics, Michigan State
University, East Lansing, MI. 2006.
Milder IEJ, Arts ICW, van de Putte B et al.
Lignan contents of Dutch plant foods: a
database including lariciresinol, pinoresinol,
secoisolariciresinol and matairesinol. Br J
Nutr 2005, 93:393-402. 2005.
Nema NK, Maity N, Sarkar B et al. Cucumis
sativus fruit-potential antioxidant, anti-
hyaluronidase, and anti-elastase agent.
Arch Dermatol Res. 2011 May;303(4):247-
52. Epub 2010 Dec 14. 2011.
Rios JL, Recio MC, Escandell JM, et al.
Inhibition of transcription factors by plant-
derived compounds and their implications
in inflammation and cancer. Curr Pharm
Des. 2009;15(11):1212-37. Review. 2009.
Rios JL. Effects of triterpenes on the
immune system. J Ethnopharmacol. 2010
Mar 2;128(1):1-14. Epub 2010 Jan 14.
Review. 2010.
Schrader WL, Aguiar JL, and Mayberry KS.

Cucumber Production in California.
Publication 8050. (2002). University of
California Agricultural and Natural
Resources, Davis, CA. 2002.
Sebastian P, Schaefer H, Telford IR, et al.
Cucumber (Cucumis sativus) and melon (C.
melo) have numerous wild relatives in Asia
and Australia, and the sister species of
melon is from Australia. Proc Natl Acad Sci
U S A. 2010 Aug 10;107(32):14269-73. Epub
2010 Jul 23. 2010.
Tang J, Meng X, Liu H et al. Antimicrobial
activity of sphingolipids isolated from the
stems of cucumber (Cucumis sativus L.).
Molecules. 2010 Dec 15;15(12):9288-97.
2010.
Thoennissen NH, Iwanski GB and Doan NB.
Cucurbitacin B Induces Apoptosis by
Inhibition of the JAK/STAT Pathway and
Potentiates Antiproliferative Effects of
Gemcitabine on Pancreatic Cancer Cells.
Cancer Res 2009;69(14):5876—84. 2009.
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15/10/2017 Cucumbers

The World's Healthiest Foods

Try the exciting new lunch

The George Mateljan Foundation is a not-for-proﬁt foundation with no commercial interests

botanical family as Like 2.6K

melons (including watermelon and cantaloupe)

usually smaller and have thinner skins.

including cucumbers. Cucumbers are now healthy eating and

likely that cucumber phytonutrients play a Food of the Week

health alongside of the conventional 100 World's

As a member of the Cucurbitaceae family of Healthy Cooking

Scientists have already determined that Nutrients from Food

pantothenic acid 5% Free Weekly

biotin 3% For education only,

This chart graphically details the %DV that a

Cucumbers have not received as much press as

Details about the best-researched health

Antioxidant & Anti-Inﬂammatory

Cucumbers are a valuable source of

ﬂavonoid antioxidants, including quercetin,

Potential Anti-Cancer Beneﬁts of

Research on the anti-cancer beneﬁts of

A second group of cucumber phytonutrients

role of bacteria in our digestive tract. When we

All cucumbers belong to the botanical plant

While there are literally hundreds of diﬀerent

Sprint. These varieties tend to be fairly large in

Pickling cucumbers include all varieties that are

Pickling is a process than can be used for many

While the language used to describe pickles can

and lime (calcium hydroxide or calcium oxide).

Fermented pickles are often called "brined

While genetically engineered cucumbers do

nutrients that are sometimes absent in the pulp

Sometimes you will hear the word "gherkin"

Today, the states of Florida and California are

participate in the world cucumber market, with

How to Select and

We address the issue of seeds and skins in our

At WHFoods, we encourage the purchase of

likely to be cucumbers that display the USDA

Cucumbers should be stored in the refrigerator

Here is some background on why we

If you do not use the entire cucumber during

Tips for Preparing and

Two common questions about cucumbers

only waxes that can be used on organically

Some people have a personal preference for

Use half-inch thick cucumber slices as

Mix diced cucumbers with sugar snap peas

WHFoods Recipes That Feature

Healthy Chef's Salad with Walnuts and

If you'd like even more recipes and ways to

As described above in our Tips for Preparing

vegetables) may be waxed to protect them from

Cucumbers are an excellent source of vitamin K

foods that are especially rich in particular

Cucumber, sliced, raw

Cucumber, sliced, raw

Omega-3 Fatty Acids 0.01 g 0

15:0 Pentadecanoic 0.00 g

unraveled: molecular phylogenetics of

Schrader WL, Aguiar JL, and Mayberry KS.