Cucumbers
What are Cucumbers?
Cucumbers are mild-tasting, slightly sweet, refreshing summertime produce that belongs to the gourd family, including squash and watermelon. While common to , many savory dishes from salads to sandwiches, botanically, cucumbers are actually classified as a fruit. Cucumbers have nearly 100 types, but some kid-approved varieties are mini and Persian cucumbers with thin skin. Ready for a crunch? Choose cucumbers that are darker in color and firm to the touch.
Are Cucumbers Beneficial for Autism?
You bet! Cucumbers are a good source of vitamin K, antioxidants, and water, and these nutrients are beneficial for children with autism for several reasons.
Your child needs vitamin K for normal blood clotting and to help keep their bones strong [1]. Research says children with autism are at risk of poor bone health because of low intake of bone-supporting nutrients from limited diets and food aversions [2]. Vitamin K is a fat-soluble vitamin, which means vitamin K-rich foods should be paired with fat sources for the best absorption. So, cucumbers dipped in full-fat zesty yogurt, for example, would help the body better absorb vitamin K and other fat-soluble nutrients..
Cucumber seeds and flesh contain antioxidants, including flavonoids and saponins. Antioxidants fight against oxidative stress, a condition where there’s an imbalance of free radicals in the body that could damage cells and hinder healthy function. Research reports a link between decreased antioxidants and increased oxidative stress in autism[3]. Supplementing with antioxidants has been shown to improve behaviors seen in autism. [3, 4]. But remember, the antioxidants given in these studies will be more potent than the levels in cucumbers.
Like strawberries, peaches, and watermelon, cucumbers are a high-water food, containing 95 percent water [Food Data Central]. Because dehydration can contribute to constipation, cucumbers may be effective in helping keep your child’s bowels moving regularly [5].
Nutrient Breakdown
In a half cup of sliced cucumbers [6], there’s:
8 calories
0 g protein
0 g fat
2 g carbohydrates
0 g fiber
8 mg calcium
76 mg potassium
6.7 mg magnesium
1.5 mg vitamin C
8.5 mcg vitamin K
Ways to Enjoy Cucumbers
Cucumber sticks with a zesty yogurt sauce for dipping
Air-fried cucumber chips
Cucumber pizza bites
Pickles
Chopped with onions and diced tomatoes to top a hot dog
Diced cucumber and watermelon salad
Cucumber salsa with tomatoes and mango and served with tortilla chips
Cucumber juice made in a blender with green apple and lemon juice
Cucumber Alternatives
If your child doesn’t like cucumbers yet or is sensitive to them, here are some alternatives that are similar in nutritional value!
Celery
Radishes
Jicama
BOTTOM LINE:
Cucumbers are a mild-tasting, refreshing fruit containing vitamin K, antioxidants, and water, all nutrients a child with autism can benefit from. Kid-friendly cucumber varieties might be mini cucumbers and cucumbers with a thin skin, such as Persian cucumbers. But no matter what type you choose, all cucumbers are nutritious, easy to prep, and good to include in your child’s diet.
Author(s)
Written by: Gabrielle McPherson MS, RDN, LDN
Edited & Reviewed by: Brittyn Coleman, MS, RDN/LD, CLT
