Environmental Nutrition: Cukes Are Cool!

Cucumbers contain many phytochemicals, biologically active compounds with health protective properties.

It’s no wonder that we love cucumbers! Dreamstime/TCA

True to their reputation, cucumbers are pretty cool.

The Folklore

A favorite in summer gardens, cucumbers are made up of mostly water, which makes them literally “cool”-ing and hydrating in hot temperatures. They’re also “cool” in the popular sense. Cultivated around the world for more than 3,000 years, cucumbers have gained a following for their simple, raw, and often pickled appeal. It’s said that the Romans used artificial methods to grow them out of season so that Emperor Tiberius could eat them every day of the year. Today, this native to India is the star in timelessly popular recipes like raita and tzatziki, and for its roles in well-loved pickled condiments like relishes and dips.

The Facts

Cucumbers (Cucumis sativus) belong to the same family as melons and squash. Though we think of them as vegetables, cucumbers are technically fruits classified as either slicing cucumbers or pickling cucumbers. Slicing cukes are thick-skinned and eaten in their fresh form, while the pickling variety are smaller with thinner skins. While the most familiar cucumbers are long, with smooth, dark-green skin, there are hundreds of varieties of size, shape, and even color.

At 96 percent water, cucumbers are hydrating and very low calorie. A 1-cup serving has 16 calories and 20 percent DV (DV=Daily Value, based on 2,000 calories/day) of bone-building vitamin K.

The Findings

Cucumbers contain many phytochemicals, biologically active compounds with health protective properties. Studies have linked those in cucumbers with antioxidant, anti-inflammatory, antimicrobial, anti-carcinogenic, and antidiabetic potential (Journal of Preventive Medicine and Hygiene, 2022). While promising, more research is needed. Fermenting cucumbers (which is a type of pickle), may further enhance its health benefits through the production of prebiotics, probiotics, symbiotic, and/or postbiotics, according to a study published in the journal Food Chemistry: X (2023).

The Finer Points

Fresh cucumbers are typically available year-round. They should be refrigerated in the market and at home, as they are heat sensitive. Choose those that are firm and evenly colored without wrinkling. Keep whole cucumbers in the refrigerator for several days, and if cut, in a sealed container. Enjoy cucumbers (with skin and seeds) in salads or dipped into dressings, diced into tuna salad, or pureed into a smoothie or cool gazpacho.