Mistakes when eating cucumbers cause nutritional loss and reduced benefits: Turns out many people still do it

Cucumber, also known as cucumber, is an extremely popular dish in Vietnamese daily meals . But many people are still eating the wrong way.

Mistakes when eating cucumbers cause nutritional loss

Cucumbers are a type of vine in the squash family, grown in many parts of the world. With its low price, mild flavor and crispy flesh, cucumbers are used in many different dishes such as making salads, eating with bread,.

Not only does it have an easy-to-eat taste, cucumbers are also considered by nutrition experts to be one of the healthiest foods. However, many people when eating cucumbers make a mistake that causes the nutritional content of this food to be lost. This common mistake is peeling the cucumber before eating .

Cucumbers are a familiar food. (Illustration).

In 1 peeled cucumber (about 20cm long) contains:‌ 45 calories; 0.3g fat‌; 10.9g carbs; 1.5g fiber‌; 5g sugar; 2g protein.

Besides, 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
• Dong‌: 14% DV
• Manganese‌ : 10% DV
• Potassium‌: 9% DV
• Magnesium‌: 9% DV
• Phosphorus‌: 6% DV
• Zinc‌: 5% DV
• Iron‌: 5% DV
• Calcium‌: 4% DV

Nutritionist LaChell Miller, Director of Health and Wellness at the American Dairy Association, said : 'Cucumbers are relatively low in calories, and when peeled, the carbohydrate, protein, and fat content in cucumbers does not change. significantly. However, the skin contains a lot of fiber and vitamin K, so removing the cucumber skin will cause a loss of these two nutrients.

When peeling cucumbers, the amount of vitamin K reduces by 29.2 mg to only about 17% DV (daily nutritional value).

In addition to fiber and vitamin K, peeling cucumbers also reduces small amounts of essential minerals. Specifically, when peeling cucumbers, the amount of potassium is reduced by 61.7mg; Magnesium intake decreased by 5.5 mg; Phosphorus content decreased by 13.4 mg; Calcium intake decreased by 9mg.

Thus, experts say that peeling cucumbers before eating means you will not receive the maximum benefits and nutritional content contained in the cucumber peel .

Peeling cucumbers before eating can cause nutritional loss. (Illustration).

Health benefits of eating cucumbers with skin

1. Provide fiber

Fiber is an essential part of a healthy diet. Adding fiber is beneficial for the digestive system while helping to reduce 'bad' cholesterol and balance blood sugar levels, thereby effectively preventing cardiovascular diseases and diabetes. Fiber also helps increase feelings of fullness, limit cravings and effectively support weight loss.

Nutritionist Miller says: 'Eating cucumbers with the skin contributes to increasing daily fiber intake. This helps improve digestion and has a number of overall health benefits.'

2. Promotes hydration in the body

Expert Miller said: 'Eating cucumbers can help add more water to the body because this fruit is 95% water.'

The expert further explained that all cells, organs and tissues in our body need water to help regulate temperature and function effectively. Therefore, eating cucumbers is one of the ways to help people replenish the amount of fluid lost during respiration, sweating and physical activity.

Eating cucumbers helps replenish water for the body. (Illustration)

3. Helps strengthen bones

Cucumbers with intact skin contain rich amounts of vitamin K. Research shows that vitamin K can help maintain stable calcium levels in bones, thereby helping to prevent osteoporosis and bone fractures.

In addition, cucumbers also provide a certain amount of calcium, which is especially beneficial for bone health.

Be careful when eating cucumbers with their skins on

Although eating cucumbers with their skin on can help provide more nutrients and provide certain health benefits, it also has some potential risks. Cucumber peels may contain pesticide residue or some types of disease-causing bacteria.

Therefore, when buying cucumbers, people should choose to buy from reputable establishments or choose to buy organically grown cucumbers. After purchasing, people should wash cucumbers under running water and soak in salt water to remove dirt and toxic substances on the cucumber skin.