Kheera (کھیرا / cucumber) retail markets aur grocery shops mein aam tor par per piece ~200 g se 400 g ke beech milta hai—size aur variety ke mutabiq thoda farq hota hai. Medium cucumbers aam tor par ~250 g–350 g per piece ke range mein nazar aate hain. Iska outer skin green hota hai aur andar ka gudar oohna aur juicy rehta hai, jis mein crisp texture aur mild, refreshing flavour hota hai. Fresh cucumber salads, raita, sandwiches aur snacks me bohat popular hai, aur summer mein chilled slices ya juice ki tarah bhi enjoy kiya jata hai.

Kheera roughly 95–96% water hota hai, jo isay hydration aur light snacks ke liye perfect banata hai—yeh especially garam mosam mein body ko cool aur fresh rakhta hai.

Cooking / Serving Tips:

Preparation :
Kheera ko pehle achi tarah wash karein; agar skin tough ya waxy lage to halka peel bhi kar sakte hain—skin mein bhi nutrients hotay hain. Phir slices, cubes ya sticks banakar salads, raita ya cold snacks mein add karein.

Raw / Fresh Eating :
Seedha raw slices ko lemon, namak aur pepper ke sath khaa sakte hain—yeh light, hydrating aur refreshing snack hai.

Salads / Raita / Wraps :
Cucumber ko tomato, onion, lemon aur mint ke sath salads, yogurt-based raita ya sandwich wraps me add karke fresh taste aur crunch milta hai.

Juice / Infused Water :
Cucumber slices ko paani me daal kar infused water taiyar karein—yeh ek refreshing aur cooling drink hoti hai jo hydration ko aur behtar banati hai.

Storage Tips :
Whole cucumbers ko fridge ke crisper drawer mein rakh kar 1–2 weeks tak crisp aur fresh rakha ja sakta hai; cut pieces ko airtight container mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Hydration & Cooling Support :
Kheera me paani ka content bohat zyada hota hai—takriban 95–96% water—jo body ko natural hydration provide karta hai aur heat stress ko kam karta hai.

Digestion & Gut Health :
Iska fiber aur high water content digestion ko smooth banata hai aur constipation jaise masail se relief dila sakta hai.

Weight & Blood Sugar Support :
Low calories aur high water nature se cucumber weight management diets me achi tarah fit hota hai. Low glycemic index hone ki wajah se blood sugar control me bhi madad mil sakti hai.

Bone & Heart Support :
Vitamin K jo cucumber me paya jata hai bone health ko support karta hai aur potassium heart health aur blood pressure regulation me madadgar hota hai.

Antioxidant & Skin Benefits :
Cucumber me flavonoids, antioxidants aur vitamin C present hotay hain jo cells ko oxidative stress se bachate hain aur skin health ko strong rakhne me madad kartay hain.

Who Can Use :
Zyada tar log raw ya lightly prepared cucumber ko apni diet me include kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hota hai.

Who Should Avoid or Limit :
Agar kisi ko digestive sensitivity ya bloating ka masla ho to moderate portion aur cooked/mix form use karna behtar hota hai.

Diet Plan Use :
Cucumber ko salads, raita, sandwiches, cold soups, infused water aur balanced meals me include karna hydration, fiber aur light nutrient boost provide karta hai—fried aur heavy creamy additions ko limit rakhein.

Nutritional Value:

Kheera is naturally low in calories, high in water aur low in fats. Isme vitamin K, some vitamin C, potassium, magnesium aur trace phytonutrients hotay hain jo overall wellness, hydration aur immune support ko enhance karte hain.

Nutritional Information (Approx per 100g):

• Calories: approx 12–16 kcal

• Carbohydrates: ~2–4 g

• Dietary Fiber: ~0.3–0.5 g

• Protein: ~0.3 g

• Fat: ~0.1 g

• Vitamin K: present (~8.5–14 mcg)

• Vitamin C: present (~1.5–4 mg)

• Potassium: moderate amount (~70–76 mg)