Keera (Cucumber): Nutritional Facts and Health Benefits – Healthy Crater

Keera (Cucumber) Nutrition Facts

Cucumbers are low in calories and high in water content, making them a refreshing and hydrating food. Here are the nutritional facts for 100 grams of raw cucumber (with peel):

  • Calories: 16
  • Water: 95%
  • Carbohydrates: 3.63 g
  • Fiber: 0.5 g
  • Sugars: 1.67 g
  • Protein: 0.65 g
  • Fat: 0.11 g
  • Vitamins:
  • Vitamin K: 16.4 µg (about 20% of the Daily Value)
  • Vitamin C: 2.8 mg (about 3% of the Daily Value)
  • Vitamin A: 83 IU
  • Minerals:
  • Potassium: 262 mg
  • Magnesium: 13 mg
  • Calcium: 18 mg
  • Phosphorus: 24 mg
  1. Hydration:
  • Cucumbers are made up of about 95% water, making them an excellent choice for staying hydrated. They can help replenish fluids and electrolytes, especially in hot weather.
  1. Low in Calories:
  • With just 16 calories per 100 grams, cucumbers are perfect for those looking to manage their weight. They can be included in salads, snacks, and meals without adding significant calories.

2. Rich in Antioxidants:

    • Cucumbers contain antioxidants like flavonoids and tannins, which can help combat oxidative stress in the body, reducing the risk of chronic diseases.

    3. Heart Health:

      • The potassium content in cucumbers helps regulate blood pressure levels. A diet high in potassium can contribute to heart health by reducing the risk of hypertension.

      4. Digestive Health:

        • While low in fiber, cucumbers can still aid in digestion due to their high water content. Eating cucumbers may help prevent constipation and promote a healthy digestive tract.

        5. Skin Health:

          • The hydrating properties of cucumbers can be beneficial for the skin. They are often used in skincare products for their soothing effects and can help reduce puffiness and irritation.

          6. Bone Health:

            • The vitamin K in cucumbers plays a vital role in bone health by helping with calcium absorption and maintaining bone density.

            7. Weight Management:

              • The combination of low calories, high water content, and minimal sugars makes cucumbers an ideal food for those looking to lose or maintain weight.

              8. Blood Sugar Control:

                • Some studies suggest that cucumbers may help lower blood sugar levels and reduce the risk of diabetes, making them a healthy addition to meals for those monitoring their blood sugar.
                • Salads: Add sliced cucumbers to salads for crunch and hydration.
                • Snacks: Enjoy cucumber sticks with hummus or yogurt dip.
                • Smoothies: Blend cucumbers into smoothies for a refreshing twist.
                • Pickles: Make homemade pickles for a tangy snack.
                • Infused Water: Add slices of cucumber to water for a refreshing drink.

                Cucumbers are a versatile and nutritious food that can provide numerous health benefits. Their high water content, low calorie count, and essential nutrients make them a fantastic addition to any diet. Whether you enjoy them raw, pickled, or in a smoothie, keera can help you stay hydrated and healthy!

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