Cucumbers
Value: One of the cucumber’s greatest values is what it does not have calories. A half cup of sliced cucumber has less than 10 calories. And the expression “cool as a cucumber”? Apparently, because of its water content and strong flesh, a cucumber can be as much as 20 degrees cooler inside than on the outside – and the high water content also makes it a thirst quencher.
Nutrients: One 8¼-inch cucumber has 1.5 grams of fiber and is a good source of vitamin C (8.4 milligrams, or 14 percent of the recommended daily value). It’s also a source of thiamin, riboflavin, niacin and vitamin B6 all very important B vitamins that are essential for cell metabolism, red blood cell production, a healthy immune system and other important health functions. It's also a source of vitamin A, which might help with eye health and reduce the risk of heart disease (the negative studies on vitamin A were related to supplements, not food). Cucumbers also have a decent amount of calcium (48mg, 5 percent of recommended daily values), iron (0.84mg, 4.68 percent of DV), magnesium (39mg, 10 percent of DV), phosphorus (72mg, 7 percent of DV), potassium (442mg, 13 percent of DV), zinc (0.6mg, 4 percent of DV) and copper (0.123mg, 6.17 percent of DV).
Health Perks: One cucumber has about one-third the recommended dose of vitamin K, about 50 micrograms. The majority of the population fails to get enough K, which is required to make at least three proteins that are essential for bone formation. “Studies have also linked diets adequate in vitamin K with a reduced risk of hip fracture in the elderly,” says Gillitt, who adds that there is encouraging research suggesting that vitamin K may inhibit the growth of tumors and cancer cells.
Nutrition Stats: Serving size: one cucumber (8 1/4 inches), 45 calories, 0.33g fat, 10.93g carbs, 1.5g fiber, 1.96g protein.
How to Buy: According to Green, you should choose cucumbers that are well-shaped, firm and deep green in color. “Cucumbers are quite perishable because of their high water content. Yellowing is a sign that the cucumbers are overgrown. Puffiness is a sign that they're starting to spoil. Shriveled or withered cucumbers will be dried out and tough. Choose hot-house cucumbers that are firm all the way to the tip with no soft spots, especially at the tips. Farm market and locally grown cucumbers are often not waxed, so they are entirely edible but won't keep as long as cucumbers that have been coated with wax for protection. Waxed cucumbers must be peeled. Hot-house cucumbers are wrapped in plastic for protection and are entirely edible.”
How to Store: Store cucumbers in the crisper drawer of the refrigerator for up to one week.
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