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Buy 2 or more items from my store and get free packet of seeds. Few foods are as cool as a cucumber. These low-calorie veggies contain many nutritional benefits, including hydrating properties and valuable nutrients. While most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants. Cucumbers are members of the plant family Cucurbitaceae, which also includes squashes and melons. The most common type of slicing cucumber found in a grocery store is the garden cucumber, Cucumis sativus, according to World’s Healthiest Foods. Nutritional profile Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits, according to World’s Healthiest Foods. The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene. Beta carotene is an antioxidant that helps with immunity, skin, eye and the prevention of cancer. Cucumber seeds are good source of minerals, and contained calcium. Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol. There are just 16 calories in a cup of cucumber with its peel (15 without). You will get about 4 percent of your daily potassium, 3 percent of your daily fiber and 4 percent of your daily vitamin C. They also provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin A. Here are the nutrition facts for cucumbers. Nutrition Facts Cucumber, with peel, raw Serving size: 1/2 cup, sliced (52 g) Calories 8 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet. Amt per Serving %DV* Amt per Serving %DV* Total Fat 0g 0% Total Carbohydrate 2g 1% Cholesterol 0mg 0% Dietary Fiber 0g 0% Sodium 1mg 2% Sugars 0g Protein 0g Vitamin A 1% Calcium 1% Vitamin C 2% Iron 1%Health benefits of cucumbers Hydration Cucumbers are 95 percent water. This makes cucumbers a great way to stay hydrated, especially during the summer. A cup of cucumber slices is nearly as thirst-quenching as a glass of water. Cucumbers are not only high in water content, they also contain important nutrients that play a part in hydration like magnesium and potassium. The anti-inflammatory compounds in cucumbers help remove waste from the body and reduce skin irritation. Preliminary research also suggests cucumbers promote anti-wrinkling and anti-aging activity. Cancer prevention Cucumbers contain two phytonutrient compounds associated with anti-cancer benefits: lignans and cucurbitacins. In recent years, pharmaceutical companies have been paying special attention to cucurbitacins, hoping to use them in new cancer drugs. Scientists have found that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival. Cucurbitacins can also inhibits the growth of pancreatic cancer cells. Cucurbitacin B (which cucumber contains) on human pancreatic cancer cells and found that cucurbitacin supplements inhibited the growth of seven pancreatic cancer cell lines by 50 percent, and also increased apoptosis, or “death by suicide,” of pancreatic cancer cells. Lignans may protect against cancer through working with the bacteria in the digestive tract. The bacteria take the lignans and convert them into compounds such as enterodiol and enterolactone, which can bind onto estrogen receptors and possibly reduce the risk of estrogen-related cancers, such as ovarian, breast, endometrial and prostate cancers. The research is not yet clear on whether lignans actually assert anti-cancer benefits. Study of nearly 800 American women found that those with those with the highest lignan intake had the lowest risk of ovarian cancer. Furthermore, a study looked at nearly 1,000 women in the San Francisco area and found that postmenopausal women with the highest lignan intakes had the lowest risk of endometrial cancer. Skin You’ve probably seen pictures of people at a spa relaxing with cucumber slices over their eyes. It turns out there’s science behind this pampering ritual. Ware explained, “Cucumbers have a cooling and soothing effect that decreases swelling, irritation and inflammation when used topically. Cucumber slices can be placed on the eyes can decrease morning puffiness or alleviate and treat sunburn when placed on the affected areas.” She also noted that high vegetable intake is associated with a healthy complexion in general. Bone health In the past few decades, it has become clear that vitamin K is important to bone health, and one cup of cucumber contains about 19 percent of the recommended daily intake of vitamin K. One review noted that vitamin K intake might reduce fracture rates, work with vitamin D to increase bone density and positively affect calcium balance. The human body uses vitamin K when building bones, and the effects seem to be especially important for women. A study showed that low vitamin K levels were associated with low bone density in women, but not in men. Another study found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-age women. This is especially interesting because the women saw results from eating lettuce, showing that dietary consumption of vitamin K via eating vegetables (not supplements) is beneficial. When it comes to men, the affects of vitamin K and bone health may become more apparent as they age: A study saw reduced risk of hip fracture among both elderly women and elderly men who consumed more vitamin K. Antioxidants Foods that are high in antioxidants allow your body to function optimally. Antioxidants help prevent damage and cancer. Cucumbers contain several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans that have anti-inflammatory properties. Vitamin C is well known for its immune system benefits, and beta-carotene has been shown to be beneficial for vision. Fresh extracts from cucumber showed increased scavenging of free radicals. Free radicals are associated with a variety of human diseases, but can sometimes be held in check by antioxidants. Another study of cucumber extracts in animals found increased overall antioxidant benefits. Though this study focused on the cosmetic applications of this use of cucumbers, decreased free radicals can improve your inside organs as well as your skin. An additional study found a positive association between the triterpene cucurbitacin and reduced inflammation, particularly in cancer cells. A review of triterpenes on the immune system suggested that they can help with inflammation and encouraged future research. Heart health Eating a variety of fruits and vegetables of all kinds is associated with a reduced risk for many health conditions, such as heart disease, diabetes, stroke and obesity. Cucumbers’ potassium content may be especially helpful in this regard. One cup of sliced cubes contains only about 4 percent of the body’s daily potassium needs, but it comes with significantly fewer calories than most high-potassium foods like bananas. Potassium is an essential part of heart health. A study of 12,000 adults showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day. Several studies have linked cucumber consumption to reducing hypertension. Many studies have linked it with lower blood pressure because it promotes vasodiliation (widening of the blood vessels). Elderly participants with hypertension saw a significant decrease in blood pressure after consuming cucumber juice for 12 days. Additionally, a hypertension sufferers incorporate cucumbers into their diets because of the fruit’s low sodium content. The vitamin K in cucumbers is also known to be essential in the blood-clotting process. Digestion Cucumbers might help relieve constipation because they provide both fiber and water. Cucumbers can pack even more of a digestive punch if they are turned into pickles during a home-fermentation process. Cucumber pickles contain probiotic bacteria that promote healthy digestion and cultivating beneficial gut flora. Store-bought pickles usually do not have these bacteria because they have been boiled out. Weight loss Cucumbers are a low-calorie food therefore a popular ingredient in diet meals. Greater water consumption correlated with more weight loss in middle-age and older adults. Participants who consumed 1 pint (500 milliliters) of water prior to eating a meal lost an average of 4 lbs. (2 kilograms) more than participants who did not. Snacking on water-dense foods like cucumbers can be an effective way to up water intake. Brain health and memory Recently, scientists have taken interest in the flavonoid fisetin. Cucumbers are a good source of fisetin, which studies have associated with protecting nerve cells, improving memory and decreasing the risk of Alzheimer’s in mice. The same review found promising results for the relationship between fisetin and cancer prevention. GROWING INFORMATION CULTURE:Requires warm, well-drained soil high in fertility, with a pH of 6.8-7.2. Consistent, adequate irrigation is needed to produce an abundant crop. Cucumbers are very sensitive to cold. Make sure both soil and air temperatures have warmed prior to planting. Using poly mulch and row covers will greatly enhance the vigor and potential yields of cucumbers by providing warmth and insect protection. For greenhouse or high tunnel production the use of gynoecious and parthenocarpic varieties is highly recommended. TRANSPLANTING:Sow indoors in 50-cell plug trays, 1-2 seeds/cell, 3-4 weeks before transplanting. Keep temperature above 70°F (21°C) day and 60°F (16°C) night. Transplant 12″ apart in rows 5-6′ apart. Do not disturb roots when transplanting.DIRECT SEEDING:Wait until soil is warm, at least 70°F (21°C). Cucumber seeds will not germinate at a soil temperature below 50°F (10°C). Sow 2 seeds/ft., 1/2″ deep, in rows 6′ apart. Thin to 12″ apart. Will be shipped from a Greenhouse and florist called Flower Shop Inc. Situated in Manhasset, New York. In business for 20 years and counting.