Cucumber and tomato salad is a refreshing and nutritious summer dish that is often served as a side or light meal. Cucumbers are low in calories and provide hydration, while tomatoes offer important nutrients like vitamin C, potassium and lycopene. Eating cucumber and tomato salad regularly can provide many potential health benefits.
Nutrition facts of cucumbers and tomatoes
Cucumbers are composed mainly of water. A 1-cup serving contains just 8 calories. They provide small amounts of nutrients including vitamin K, magnesium, potassium and manganese.
Tomatoes are also very low in calories with only 22 calories per 1-cup serving. They are an excellent source of vitamin C, providing 28% of the daily value. Tomatoes also contain vitamin K, potassium, folate and vitamin E. The red pigment in tomatoes comes from lycopene. This antioxidant carotenoid may have anti-cancer effects, especially against prostate, lung and stomach cancers.
Nutrition facts per 1 cup raw
| Nutrient | Cucumber | Tomato |
|---|---|---|
| Calories | 8 | 22 |
| Carbs | 2 g | 5 g |
| Fiber | 0.5 g | 1 g |
| Vitamin C | 2 mg (3% DV) | 28 mg (32% DV) |
| Vitamin K | 16 mcg (13% DV) | 5 mcg (6% DV) |
| Potassium | 76 mg (2% DV) | 292 mg (6% DV) |
| Lycopene | 0 mcg | 3,086 mcg |
Benefits of cucumbers
Cucumbers contain antioxidants, including flavonoids and tannins, which prevent free radical damage and may reduce inflammation. The cucurbitacins found in cucumbers have been shown to have anticancer properties in preliminary studies.
Some key benefits of cucumbers include:
Hydration
Cucumbers are 95% water, making them an excellent way to stay hydrated, especially during hot summer months. The water and electrolytes in cucumbers may help prevent dehydration.
Skin and eye health
Cucumbers contain silica, a mineral that promotes skin and eye health. It helps form collagen and may reduce wrinkles and swelling. The vitamin C in cucumbers also supports collagen production. Applying cucumber slices or cold cucumber water to the eyes can help reduce under eye bags and puffiness.
Digestive health
Cucumbers provide fiber, which improves digestion by promoting regularity and increasing bulk in stool. The water content also helps prevent constipation. Cucumbers may help soothe acid reflux thanks to their alkaline forming effect.
Anti-inflammatory
The cucurbitacins and flavonoids in cucumbers have anti-inflammatory effects. Chronic inflammation is linked to conditions like heart disease, diabetes, cancer and arthritis. Consuming anti-inflammatory foods may help manage inflammation.
Weight loss
With only 8 calories per cup, cucumbers can help increase satiety and reduce calorie intake, aiding weight loss. Their high water content also promotes hydration and urine production, helping eliminate excess water weight.
Benefits of tomatoes
Tomatoes provide an array of vitamins, minerals and plant compounds that offer many benefits:
Heart health
Lycopene from tomatoes may lower LDL cholesterol levels and reduce inflammation, preventing atherosclerosis. Studies show an association between high tomato intake and lower risk of cardiovascular disease. The niacin, folate and vitamin B6 in tomatoes also support heart health.
Cancer prevention
Cooking tomatoes increases lycopene availability. Many studies demonstrate an association between high lycopene intake, especially from cooked tomato products, and reduced risk for prostate, lung and stomach cancers. The antioxidants in tomatoes can limit carcinogenic compounds.
Vision health
The carotenoid antioxidants lutein and zeaxanthin accumulate in the eyes. These compounds may prevent light-induced damage and reduce the risk of cataracts and macular degeneration, the leading causes of blindness.
Digestive health
Tomatoes contain fiber, which promotes good gut health and laxation. In addition, tomatoes may protect against stomach ulcers by inhibiting the growth of H. pylori bacteria.
Bone health
Tomatoes provide bioavailable vitamin K, essential for bone formation and limiting fractures. They also supply calcium, magnesium and phosphorus, important nutrients for bone structure and strength.
Downsides of cucumber and tomato consumption
Cucumbers and tomatoes are highly nutritious and provide minimal calories per serving. However, some downsides exist:
Pesticide contamination
Cucumbers and tomatoes tend to be heavily treated with pesticides. Eating organic when possible can minimize exposure to toxic chemicals. Be sure to wash all produce thoroughly before eating.
Nightshade sensitivity
Tomatoes belong to the nightshade family, along with potatoes and eggplant. People with arthritis or autoimmune conditions may experience worsening symptoms when consuming nightshades due to natural substances called alkaloids.
Acid reflux triggers
While the water content in cucumbers can help soothe acid reflux in some people, others may experience worsened reflux from eating raw cucumbers and tomatoes. These foods may aggravate symptoms for those with gastroesophageal reflux disease (GERD).
Blood thinner interaction
The vitamin K content in cucumbers and tomatoes could interfere with blood thinner medications. People taking blood thinners like warfarin should keep vitamin K intake consistent by eating these vegetables in moderation.
Tips for preparing cucumber tomato salad
Here are some tips for making delicious and nutritious cucumber tomato salad:
– Use Persian or English cucumbers, which have fewer seeds and less water content. Regular cucumbers work too but may need salting to remove excess water.
– The best tomatoes for salad are ripe, juicy varieties like heirloom, beefsteak, campari and grape tomatoes. Choose firm, unbruised tomatoes at their peak ripeness.
– For maximum nutritional value, consume cucumbers and tomatoes with a healthy fat source like olive oil, avocado or nuts. This aids the absorption of fat-soluble vitamins.
– Let sliced tomatoes sit for 10-15 minutes before mixing into the salad to release more flavorful juices.
– Chilling the salad for 1-2 hours allows time for the flavors to meld. The cool temperature also gives it a refreshing, palate cleansing effect.
– Add fresh herbs like parsley, basil, dill or mint to give a flavor boost without adding calories.
– Whisk oil, vinegar, mustard, shallots and seasonings for a simple vinaigrette dressing. Measurements can be adjusted to taste preferences.
– For extra nutrition, add other chopped veggies like bell peppers, carrots, radish, red onion or celery. Chickpeas or avocado provide plant-based protein.
Conclusion
Cucumber tomato salad offers a crunchy, cooling accompaniment to any meal, with few calories and plenty of nutritional value. Cucumbers provide hydration, antioxidants and several essential minerals. Tomatoes offer ample vitamin C, potassium and lycopene, an antioxidant linked to cancer prevention. Together, these nutrient-dense vegetables promote healthy skin, eyes, digestion and hydration. Cucumber tomato salad is an easy way to increase vegetable intake and potentially protect against chronic diseases. To maximize nutritional absorption, serve the salad drizzled with healthy fats like olive oil or avocado. Be mindful of possible pesticide exposure by choosing organic produce when available. With a few simple preparation tips, cucumber tomato salad can be a tasty, nutritious addition to your diet.