5-Minute Crafts
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14 Water-Rich Foods That Help You Stay Hydrated

Hydration is essential for our health at all times. Don’t let the hot and humid weather tire you out in the summer. You can alleviate the heat by drinking water and making small changes in your diet, including eating foods that can cool and hydrate you.

5-Minute Crafts prepared this guide to help you stay hydrated while ensuring your body gets enough vitamins and minerals.

1. Lettuce

  • Water content: 96%
  • Rich in fiber, folate, and vitamins K and A.
  • Good for keeping your bones and immune system healthy.
  • Consume it in your salads or as a “bun” for burgers and wraps.

2. Cucumbers

  • Water content: 95%
  • Rich in some nutrients, like vitamin K, potassium, and magnesium, and low in calories.
  • Good for maintaining your weight.
  • Consume it in salads, sandwiches, stir-fries, and soups.

3. Celery

  • Water content: 95%
  • Rich in vitamin K, potassium, some fiber, and many essential nutrients.
  • Good for losing weight, and protecting against heart disease, certain types of cancer, and bone-related disorders like osteoporosis.
  • Eat it cooked in soups, raw in salads, or as celery sticks with a healthy dip like hummus or Greek yogurt.

4. Zucchini

  • Water content: 94%
  • Rich in vitamin C.
  • Good for a healthy immune system.
  • Consume it on its own as a side dish or add it to soups, salads, and stir-fries. You can also cut it into strips to create “noodles” to replace regular pasta.

5. Tomatoes

  • Water content: 94%
  • Rich in fiber, minerals, some disease-fighting antioxidants, including lycopene, and immune-boosting vitamins A and C.
  • Good for its potential to lower the risk of heart disease.
  • Consume it cooked in soups and sauces, or raw in salads and salsa.

6. Watermelon

  • Water content: 92%
  • Rich in powerful antioxidants, including lycopene.
  • Good for weight loss by promoting fullness and reducing appetite.
  • Consume it as a refreshing snack, side dish, or in salads.

7. Bell peppers

  • Water content: 92%
  • Rich in fiber, carotenoid antioxidants, minerals, potassium, and vitamins like B and C.
  • Good for the immune system and helps your body absorb iron more effectively. It promotes bone health and protects your cells from the damaging effects of free radicals.
  • Consume it raw in salads, or cooked in sauces, stir-fries, etc.

8. Cauliflower

  • Water content: 92%
  • Rich in more than 15 different vitamins and minerals, including choline, not found in many foods.
  • Good for brain health and metabolism, thanks to choline nutrients.
  • Consume it by chopping it finely into ’’rice’’ or incorporating it into cauliflower-based pizza crust.

9. Cabbage

  • Water content: 92%
  • Rich in fiber, several trace minerals, nutrients, folate, antioxidants like glucosinolates, and vitamins C and K.
  • Good for health-promoting effects and reducing inflammation. It lowers the risk of chronic diseases like diabetes and heart disease.

10. Strawberries

  • Water content: 91%
  • Rich in fiber, disease-fighting antioxidants, vitamins, and minerals, including vitamin C, folate, and manganese.
  • Good for reducing inflammation and protecting against heart disease, diabetes, Alzheimer’s, and various types of cancer.
  • Consume them in smoothies, salads, sandwiches, and wraps.

11. Peaches

Water content: 89%

  • Rich in several essential minerals, potassium, and vitamins, like vitamins A, C, and B.
  • Good for the skin.
  • Consume them in smoothies and salads. They surely make a great addition to cottage cheese and yogurt.

12. Grapefruit

  • Water content: 88%
  • Rich in fiber, antioxidants, folate, minerals, potassium, and vitamins, including vitamins A and C.
  • Good for weight loss, reducing cholesterol, blood pressure, and blood sugar levels.
  • Consume it as it is, in salads or in smoothies.

13. Plain yogurt

  • Water content: 88%
  • Rich in several vitamins and minerals, like calcium, phosphorus, potassium, and protein.
  • Good for promoting bone health and losing weight thanks to the appetite-reducing effects of its high water and protein contents.
  • Consume plain rather than flavored yogurt varieties.

14. Oranges

  • Water content: 88%
  • Rich in fiber, several nutrients, vitamin C, potassium, and disease-fighting antioxidants, including flavonoids.
  • Good for your immune function and heart health. It prevents cell damage by reducing inflammation and protects against kidney stones thanks to its citric acid. You can keep your appetite under control because it gives a feeling of fullness.
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