It’s summertime folks! The mercury level is already soaring. To beat the sweltering heat and the sticky sweat, our body requires some cool hydration. Opt for fruits that are juicy from inside and high in water content.
Cucumber is one such pleasant option to pick from the market this season with reasons galore on the health grounds. The slender, green-coated edible with a moist pulp inside is usually bitten and chewed raw in salads and spiced in pickles.
Summer essential
Cucumbers as an ingredient are indispensable to Indian summer meals because of their incredible high water content (around 95%), which aids in keeping people hydrated and cool during intense heat waves. “Their crunchy texture and mild flavour makes them well-suited for combating the searing heat that engulfs the country. Furthermore, cucumbers are an ideal light snack for those looking for something refreshing during the hot months due to their low calorie,” explains ace dietician and wellness coach Dr Simrat Kathuria.
Cucumbers are no doubt a summer favourite as it is a natural cooling agent that protects the body from dehydration and maintains a stable body temperature. “Sunburns and heat rashes are some of the heat-related discomforts that are reduced by this cooling effect. Cucumbers also aid in digestion by preventing summer bloating and acidity. Its consumption helps overcome the unbearable heat without putting on heavy weight owing to its low-calorific composition,” concedes reputed dietician and weight management expert Pratayksha Bhardwaj.
Cucumber juice with a little hint of pink salt, crushed ice and some ginger slivers makes for a perfect summer treat.
Raw is right
Eating cucumbers in their raw form is good as the same retains all its vital nutrients, which cooking can invariably eliminate. “Leaving the skin intact provides chunks of fibre, beneficial for digestion. Additionally, the gratifying crunch and the reinvigorating smack of raw cucumbers enhance the pleasure of your meals,” enlightens Dr Kathuria.
Skin shield
The anti-inflammatory, moisturising and cooling nature of a cucumber makes it a perfect candidate for skin well-being. “It de-puffs the eyes, alleviates sunburns, relieves the skin from redness and eases soreness. Antioxidants and Vitamin C present in cucumbers help counter the signs of aging and make the skin suppler. The skin gets smoother and taut, courtesy of the presence of silica in cucumbers. Cucumber slices or juice aid in removing dark circles and diminishing acne by brightening and lifting the skin,” informs Bhardwaj.
Multipurpose quality
Cucumbers do wonders to the skin because of their soothing and cooling properties that can help reduce swelling, irritation and inflammation. “If you place cucumber slices atop your skin, this can help allaying the puffiness of your skin, thus giving you a fresh, energised look. When you eat cucumbers, the high aquatic content helps hydrate your skin internally, thus rendering a more luminous glow,” shares Dr Kathuria.
Cucumbers have more than one practical utility apart from being just a food item. “It is often applied to skincare products, such as a face mask, natural toner and eye treatment. It is effective as a coolant and helps calming rashes and assuaging burns. Cucumber peels can also be utilised in polishing stainless steel and wiping away water stains at home. Owing to its stimulating smell, it is used in aromatherapy too. Cucumber juice can be used as a natural mouth freshener as well as a detox beverage,” reports Bhardwaj.
Wholesome recipes
Incidentally, a cucumber can be used in different recipes other than as slices in fruit salads.
Cucumbers are not only great as an eatable but also have a number of additional uses. Skincare companies incorporate cucumber extracts into their products for their hydrating and anti-inflammatory effects. “If you have a garden, the cucumber peels can help keep pests away. A few peels strategically placed can keep ants out of your plot while having a more biodegradable and eco-friendly option for pest control at the same time,” suggests Dr Kathuria.
Cucumbers are super versatile and work in way more dishes than just the basic salads. Take raita, a classic Indian side dish for instance, that mixes grated cucumber with yogurt, spices and herbs. It’s the perfect cooling partner for spicy foods. Then there’s kachumber salad, a traditional Indian appetiser combining cucumbers with tomatoes, onions, fresh herbs and spices for a crispy, tangy flavour. “You can even find cucumbers in dishes like cucumber curry, an Andhra specialty that rustles up yellow cucumber with onions, tomatoes, spices and curry leaves for a surprisingly flavorful meal addition,” she inputs ahead.
Seconding her opinion, Bhardwaj affirms that “it is true that cucumber can be employed in numerous recipes. It can be pureed into smoothies, blended into yoghurt-based dips, such as tzatziki or incorporated into cold soups, such as gazpacho. It is suitable for use in sandwiches, wraps and sushi rolls. Cucumber can be pickled to add a tangy taste or used in infused water as a healthy drink. It can be spiralised into noodles as a light meal. The light flavour makes it an excellent ingredient in many dishes without dominating other tastes.”
Composting agent
It is important to note that the cucumber skin is good for composting and can be used to serve other purposes too.
“Cucumber peel is an apt composting material as it is highly organic in nature and enriches the soil with nutrients. It is rapidly decomposable in a compost pile and returns nutrients to the plants. Cucumber peels can also be used as a natural fertiliser by putting them directly in plant beds. They can even be incorporated as a home polish for taps and sinks as they contain water in enormous quantity. Further, the cucumber strips can come in handy to keep pests like ants and slugs away from gardens,” reports Bhardwaj.
Cucumber peels benefit the compost with substantial nutrients that help make the finished product better for the garden soil. “They are surprisingly effective in natural pest control across garden lands. Simply scatter a few cucumber peels in the garden around the plants you wish to protect and the cucumber skins will help deter ants and other unwanted insects to attack, breed or damage the nature’s beautiful produce,” elaborates Dr Kathuria.
Seeds to healthify
Cucumber seeds are quite salubrious to provide an array of health benefits. Their fibrous elements help maintain the gut health. The seeds have antioxidants that fight free radicals and inhibit inflammation. They also possess a mild diuretic property, which helps eradicate toxins and promote fluid discharge (urine). Cucumber seeds are a good source of magnesium and potassium, which maintain heart health. They can also be used to maintain hydration and improve immunity.
Cucumber seeds are nutrient-dense as they are solid sources of dietary fiber, which help support the digestive system with regular bowel movements to keep the overall digestive system in proper condition.
Beauty booster
A cucumber can be used in beauty products as it has many beauty-enhancing properties. “It is packed with a heavy dose of vitamins, antioxidants and caffeine acid. It is a sought-after serum that can be applied to one’s AM routine (the morning skincare routine involves preparing and protecting the skin for the day ahead from environmental stressors like pollution, sun damage and exposure to other daily impurities) as it can help prevent tanning of the skin tone. Riding on its numerous soothing components, cucumbers or kheeras/kakdis can therefore act as a fitting sunscreen by amping up its power to reduce dark spots, dark circles and acne scars,” claims clinical cosmetologist and skincare creator Dolly Shah.
Nutritional worth
Cucumbers are a natural coolant that adds nutritious value to your food platters from morning till noon, be it in breakfast or at lunch. The fibre in cucumbers is imperative for digestive health, mitigating constipation and maintaining healthy bowel regularity. In terms of calories, a medium cucumber with the skin intact (around 300 grams) contains only 30 calories, which includes 6 grams of carbohydrates, 1 gram of protein and 1 gram of fibre. It also contains a good mix of vitamins and minerals, constituting 6% of the daily vitamin C needs, 40% of the daily quota of vitamin K, 5% of magnesium and 7% of potassium. These vitamins and minerals support the immune system, promote healthy bones and safeguard cardiovascular health.
