When it comes to promoting bone health, cucumbers may not be the first food that comes to mind. Often seen as just a refreshing addition to salads or a hydrating snack during summer, cucumbers actually carry several nutrients that support the development and maintenance of healthy bones.
Most people know that cucumbers benefit the skin, but they also play a role in maintaining the integrity of your bones. Here’s how including more cucumber in your meals could make a difference.
How Cucumbers Support Bone Health
Cucumbers contain important vitamins that contribute to bone strength:
1. Vitamin C
This vitamin helps in the production of collagen, a protein necessary for forming the bone matrix. Collagen also supports healthy skin, hair, and nails, making it a versatile nutrient for overall wellness.
2. Vitamin K
Cucumbers are a good source of Vitamin K, which is essential in improving how the body processes calcium. Adequate intake of Vitamin K can help reduce the risk of bone fractures by improving bone mineral density. In fact, a review published in the Archives of Internal Medicine highlighted that insufficient levels of Vitamin K may be linked to a greater chance of fractures.
Make More Than Just Salads
While cucumbers are typically used in salads, sandwiches, and cooling drinks, there are many other ways to include them in your meals. If you’re looking for something different, here’s a unique recipe that combines traditional cooking with a health-focused twist—Cucumber Idli.
Cucumber Idli Recipe
Serves: 2
Preparation Time: 35 minutes
Ingredients:
- 1 medium-sized cucumber
- 1 cup dosa rice
- 3 green chillies
- ½ cup grated coconut
- Salt to taste
Method:
- Rinse the dosa rice thoroughly and drain all the water.
- Grind the rice without adding water for a few seconds, until it forms a coarse texture (similar to rava or semolina).
- Peel and grate the cucumber. If the cucumber is mature with large seeds, remove the seeds before grating. Tender cucumbers with small seeds can be grated directly.
- Combine the ground rice, grated cucumber, salt, chopped green chillies, and grated coconut in a bowl.
- Mix well and let the mixture sit for 15 minutes to allow the rice to absorb some moisture.
- Prepare your steamer during this time.
- Spoon the batter into greased idli moulds or plates. Avoid excess water in the batter, as this may result in sticky or undercooked idlis.
- Steam the idlis for 25 minutes until they are fully cooked.
- Optional: If you prefer, you can steam the batter in banana leaves. Soften the leaves by lightly heating them over an open flame to prevent tearing. Wrap the batter in the leaves and steam for the same duration.
- Once done, let the idlis rest for a few minutes before removing from the moulds. Serve hot with coconut chutney.
Final Thoughts
Incorporating cucumbers into your diet can be a smart way to support bone health thanks to their vitamin content. Try stepping beyond the usual dishes and experiment with healthy, home-cooked options like cucumber idli.
Always consult with your doctor or a healthcare professional before making any major changes to your diet, lifestyle, or medical routine. They can offer personalized advice based on your current health condition and medical history.
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