As the winter approaches and the weather is cooling, you may not be drinking as much water as you would on a hot summer day. This can lead to dehydration in cold weather. But you need not be worried if you love fruits and vegetables. There are several fruits and vegetables which have high water content. Here is your very own list of fruits and vegetables that can keep your body hydrated:
1. Strawberries
Strawberries contain 92% of water. Strawberries provide lots of fiber, disease-fighting antioxidants and vitamins and minerals, including vitamin C, folate and manganese (6, 7, 8). There are so many health benefits of this fruit. Strawberries are good for eye health, help fighting cancer, bad cholesterol, regulate blood pressure, promote pre-natal health etc.
2. Iceberg Lettuce
Iceberg lettuce contains 96% of water. Iceberg lettuce is an excellent source of vitamins and minerals like potassium and manganese, as well as a good source of iron, calcium, magnesium, and phosphorous. It also contains traces of sodium, copper, and zinc. Iceberg lettuce is rich in vitamin A, K, and C. It is also a good source of thiamin, vitamin B6, and folate (vitamin B9).
There are many health benefits of iceberg lettuce that include weight loss, birth defect prevention, and reduced risk of diseases such as cancer and heart diseases.
3. Oranges
Oranges contain 87% of water. Oranges have nutrients like vitamin C and potassium and antioxidants like flavonoids, which may prevent cell damage by reducing inflammation. Other health benefits of oranges are they lower ischemic stroke risk for women. The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.
4. Celery
Celery contains 95% of water. Celery is a very healthy and hydrating food to include in your diet. The benefits of celery begin with it being an excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals such as vitamin K, vitamin C, potassium, folate and vitamin B6. Celery helps lower high cholesterol, lowers inflammation, helps prevent ulcers, protects liver health etc.
5. Raspberries
Raspberries contain 87% of water. Rich in vitamins, antioxidants, and fiber, raspberries are a delicious fruit with many health benefits. They have a high concentration of elegiac acid, a phenolic compound that prevents cancer, thereby stopping the growth of cancer cells and eliminating the progress of cancers. Raspberries reduce wrinkles, prevent muscular degeneration and promote optimal health.
6. Cucumber
Cucumbers are the food with the highest water content with a staggering 96.7% water. Cucumbers are often used to help swollen eyes and sunburn. Mix non-fat yogurt, mint with cucumber to make cucumber soup. They are made up almost entirely of water and also provide a small amount of some nutrients, such as vitamin K, potassium and magnesium (28). Compared to other water-rich vegetables, cucumbers are one of the lowest in calories.
7. Bell Peppers
Green peppers are especially hydrating, with almost 94% water. Red, yellow and orange peppers contain about 92% water. Peppers also boast an abundance of carotenoids and Vitamin C. The levels of these nutrients increase as the peppers ripen, so let them get nice and ripe and then throw a few slices of pepper into a few fresh Vietnamese spring rolls.
8. Tomatos
Tomato contains 94% of water. It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C. Additionally, tomatoes are rich in fiber and some disease-fighting antioxidants, including lycopene. The benefits of tomato are it protects heart, counter the effect of cigarette, improves in digestion, aids vision etc.
9. Grapes
Grapes contain 81% of water. The health benefits of grapes make them an excellent choice. Grapes are rich in antioxidants, including resveratrol and flavonoids. They may taste sweet, but grapes don’t elevate blood sugar, nor do they significantly increase insulin levels.
10. Carrots
Carrots contain 87% of water. Most of the benefits of carrots can be attributed to their beta-carotene and fiber content. These root vegetables are also a good source of antioxidants. Furthermore, they are rich in vitamin A, C, K, and B8, as well as pantothenic acid, folate, potassium, iron, copper, and manganese. It improves eyesight and oral health, maintains good digestive health.
11. Zucchini
Zucchini contains 95% of water. And as a result of its high water content, zucchini is fairly low in calories by volume. Zucchini is also rich in folate, and as per a Chinese study, folate intake is inversely associated with heart disease risk. The fact that it is rich in other nutrients like potassium and magnesium makes zucchini a superfood for the heart.Another nutrient in zucchini that is worth your attention is riboflavin, which is a B-complex vitamin essential for energy production.
12. Kiwi
Kiwi contains 84% of water. Kiwi has plenty of health benefits. The percentage of vitamin C in kiwi is as twice as in oranges and lemons. Numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders. Kiwi fruit is loaded with vitamins and minerals such as Vitamins A, B6, B12, E, and potassium, calcium, iron and magnesium.
13. Pineapple
Pineapple contains 87% of water. Pineapple contains high amounts of vitamin C. For all its sweetness, one cup of pineapple chunks contains only 82 calories. Pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain sugar, with 16 grams per cup. Pineapple has manganese which helps in developing strong bones and connective tissue.
14. Watermelon
Watermelon contains 92% of water. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There's even a modest amount of potassium. Watermelon has inflammatory properties and A 2015 study published in the Journal of Applied Physiology suggests watermelon's citrulline may also help improve athletic performance.
15. Grapefruit
Grapefruit contains 91% of water. According to researchers at Scripps Clinic in California, the chemical properties of grapefruit lower insulin levels and help control appetite, which can lead to weight loss. Naringenin — known for its bitter taste of grapefruit — has been found to successfully prevent the formation of kidney cysts.
16. Broccoli
Broccoli contains 91% of water. Broccoli contains antioxidants that can help the body in a variety of ways. Broccoli is deeply concentrated with vitamin C, making it great for immunity. Other than this, broccoli also contains flavonoids which help recycle the vitamin C efficiently. It is also enriched with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.
17. Apple
Apples contain 84% of water. Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. A 2006 study published in the journal Experimental Biology and Medicinefound that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons.
18. Eggplant
Eggplant contains 92% of water. The wonderful health benefits of eggplants are primarily derived from their vitamin, mineral, and nutrient content. Eggplants are a rich source of vitamin C, vitamin K, vitamin B6, thiamin, niacin, magnesium, phosphorous, copper, dietary fiber, folic acid, potassium, and manganese. They also contain almost no cholesterol, or saturated fat. Eggplants are very rich in copper, an essential component of red blood cells.
Conclusion
Reaching for a watermelon or cucumber after finishing an intense workout may hydrate your body twice as effectively as a glass of water, claims a 2009 study by researchers at the University of Aberdeen Medical School. Eating 4-5 servings of fruits and vegetables may keep you hydrated without artificial colors and flavors that juices contain. The biggest advantage of consuming high water content foods is that they contain minimal calories and provide a feeling of fullness. But take care not to consume too many fruits as they do contain calories.