Cucumbers, also known as “dưa leo,” are a highly popular food item in the daily meals of Vietnamese people. However, many still consume them incorrectly.
Common Mistakes When Eating Cucumbers That Lead to Nutritional Loss
Cucumbers are a type of climbing plant belonging to the gourd family, cultivated in many parts of the world. With their low cost, light flavor, and crisp texture, cucumbers are used in various dishes, such as salads and sandwiches.
Not only are they easy to enjoy, but nutritionists also consider cucumbers one of the healthiest foods available. However, many people make a common mistake when eating cucumbers that leads to a loss of their nutritional value. This common mistake is peeling cucumbers before consumption.
Cucumbers are a familiar food item. (Illustrative image).
A cucumber with skin (approximately 20cm long) contains: 45 calories; 0.3g fat; 10.9g carbohydrates; 1.5g fiber; 5g sugar; 2g protein.
In addition, a whole cucumber is also rich in vitamins and minerals:
- Vitamin K: 41% DV (Daily Value)
- Vitamin B5: 16% DV
- Vitamin B2: 8% DV
- Vitamin B6: 7% DV
- Vitamin B1: 7% DV
- Vitamin B9: 5% DV
- Vitamin A: 11% DV
- Vitamin C: 9% DV
- Copper: 14% DV
- Manganese: 10% DV
- Potassium: 9% DV
- Magnesium: 9% DV
- Phosphorus: 6% DV
- Zinc: 5% DV
- Iron: 5% DV
- Calcium: 4% DV
Master nutritionist LaChell Miller, Medical and Health Director at the U.S. Dairy Association, states: “Cucumbers are relatively low in calories, and peeling them does not significantly change the carbohydrate, protein, or fat content. However, the skin contains a lot of fiber and vitamin K, so removing it will lead to a loss of these two nutrients.”
When cucumbers are peeled, the vitamin K content decreases from 29.2mg to about 17% DV (Daily Value).
In addition to fiber and vitamin K, peeling cucumbers also reduces a small amount of essential minerals. Specifically, peeling decreases potassium by 61.7mg; magnesium by 5.5mg; phosphorus by 13.4mg; and calcium by 9mg.
Thus, experts indicate that peeling cucumbers before consumption means you will not receive the maximum benefits and nutritional content found in cucumber skin.
Peeling cucumbers before eating can lead to nutritional loss. (Illustrative image).
Health Benefits of Eating Cucumbers with Skin
1. Provides Dietary Fiber
Fiber is an essential part of a healthy diet. Increasing fiber intake is beneficial for digestion, helps reduce “bad” cholesterol, and balances blood sugar levels, effectively preventing cardiovascular diseases and diabetes. Fiber also increases feelings of fullness, limits cravings, and supports effective weight loss.
Nutritionist Miller states: “Eating cucumbers with skin helps increase daily fiber intake. This improves digestion and offers several overall health benefits.”
2. Promotes Hydration in the Body
Expert Miller adds: “Eating cucumbers can help replenish water in the body since this fruit is composed of 95% water.”
She further explains that all cells, organs, and tissues in our bodies need water to help regulate temperature and function effectively. Therefore, consuming cucumbers is one of the ways to replenish fluids lost through respiration, sweating, and physical activity.
Eating cucumbers helps replenish water in the body. (Illustrative image)
3. Supports Strong Bone Health
Cucumbers with skin contain a rich amount of vitamin K. Studies show that vitamin K can help maintain stable calcium levels in bones, thereby preventing osteoporosis and fractures.
Moreover, cucumbers also provide a certain amount of calcium, which is particularly beneficial for bone health.
Precautions When Eating Cucumbers with Skin
Although eating cucumbers with skin can help provide more nutrients and offer certain health benefits, it also carries some risks. The skin of cucumbers may contain pesticide residues or harmful bacteria.
Therefore, when purchasing cucumbers, it is advisable to buy from reputable sources or choose organic cucumbers. After buying, wash cucumbers thoroughly under running water and soak them in saltwater to remove dirt and harmful substances adhering to the skin.
