Hydrated Foods

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Stay Hydrated with These Superfoods

Our bodies are made up of 80% water and because of this, we must ensure at all times that our bodies are getting the right amount of water it needs to stay in good health.

Studies have shown that the human body can survive weeks without food but can only survive a week without water, so then we can see the importance of staying hydrated. Every living thing needs water, from humans, animals, plants to the tiniest microscopic organism.

Keeping hydrated at all times is so important to our overall health, On a yearly basis, thousands of people are hospitalized because of dehydration.

Summertime is a time when we see a lot of this, therefore, making water a priority is a must. However, in this article, we will be looking at some superfoods that can keep our bodies hydrated.

While these foods are not meant to take the place of water they can go a long way in keeping our bodies hydrated with all of those other benefits. Fruits and vegetables play a major part in our diet, therefore, we will be taking a look at some of these superfoods that can keep us hydrated.

Keeping hydrated with fruits and Vegetables

I love eating fruit and vegetables because these superfoods have so much to offer besides its vitamins and great taste. Here are some fruits and vegetables that have proven to be beneficial

Zucchini– Zucchini makes a great choice, studies have shown that this veggie contains 95% water. Zucchini is a good source of Vitamin A, vitamin C, Potassium, and Folate.

Watermelon– Watermelon is one of my favourites. From a child, I remembered those hot summers days sitting down and enjoying this fruit that is also a thirst quencher. Watermelon contains 92% water and contains Potassium, Calcium, Sodium, and magnesium.

Cucumbers– I love eating cucumbers in salads, I have eaten this veggie for many years and the health benefits are really awesome. Cucumbers contain about 95% water and are a good thirst quencher. Cucumber contains Vitamin C, Vitamin B1, Potassium, Magnesium, Copper, Manganese, Biotin and Pantothenic acid.

Papaya– Papaya is a must and has proven to hold its own. This beautiful fruit contains 88% water and is high in Vitamin A, Vitamin C, Calcium, and Potassium.

Lettuce– You can find this veggie in just about every fast food salads and sandwiches. Lettuce contains 95% water and is loaded with Vitamin A, Vitamin B-6, Vitamin B-12, Vitamin C, Vitamin D, Iron, Calcium, Potassium, Magnesium and Dietary fibre.

Cantaloupes– Cantaloupes makes a healthy snack and contains 90% water. This fruit tastes great when allowed to chill and is an added benefit when included in fruit salads. Cantaloupe is rich in Vitamin A, Vitamin B6 Vitamin C, Vitamin K, Riboflavin, Niacin, Thiamine, Choline, Folate, and Pantothenic acid.

Bell Peppers– Bell peppers are so great with their beautiful colour of red, green, yellow and orange. I love cooking with bell peppers and also include them in salads. These peppers contain about 92% water and are loaded with vitamin A, Vitamin, Vitamin B6, Vitamin B12, C, Vitamin D, Vitamin E, Vitamin K1, Folate, Iron, Potassium, Dietary fibre and Magnesium

Apples– Apples are one of my favourites, there was a time when I ate 2 apples a day. Do the math,  that’s a lot of apple in a months time. I still try to eat as much as I can. There are many varieties of apples, so eating this fruit will never get boring.  Apples contain 84% water. Now that’s a whole lot of water for such a small fruit. Vitamins include Vitamin A, vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Folate, Niacin, Pantothenic acid, Copper, Manganese, Magnesium, Calcium, Iron, Potassium, Zinc, and Phosphorus.

Grapefruit– Here is a fruit that can really get your teeth on edge. Grapefruit has a taste like non-other but the amazing thing about this fruit is it contains 90% water. The vitamin content of this fruit is as followed. Vitamin A, Vitamin B1, Vitamin C, Potassium, Copper, Dietary fibre, Biotin, Lycopene, Beta-Carotene, and limonoid.

Celery– Celery is a veggie that can sure land a punch when it comes to helping to hydrate the body. Celery contains 96% water and is used in salads and many other recipes. Vitamin content is as follow. Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K,  Calcium, Copper,  Phosphorus, Potassium, Magnesium, Folate, Manganese, Dietary fibre, Molybdenum, and Pantothenic acid.

Strawberries– Strawberries are a fruit that I take much delight in eating. This fruit is known as the fruit of love by many worldwide. But what I find so amazing about this fruit is despite the size this love fruit contains 92% water. The vitamin content is as followed. Vitamin B6, Vitamin C, Folate, Potassium, Copper, Dietary fibre, Magnesium, Iodine, Phosphorus, and Biotin

Coconut– I love Coconut water. Not only is the flesh high in vitamins but this fruit is used in many recipes. There are many species of coconut worldwide, and we cannot forget the famous coconut oil and the many product s that is derived from this fruit.

This fruit contains 95% water and can really quench your thirst especially on a hot summers day. The vitamin content of the coconut is, Vitamin B3, Vitamin E, Vitamin K, Niacin, Choline, Folate, Potassium, Thiamin, Pyridoxine, and Riboflavin.

Grapes– Grapes are a must to add to your diet, these fruits are not only a good source of vitamins but the water content is 81%. These fruits are either purple, green, light green, yellow, black or white and if you think that is amazing check out the vitamin content. Vitamin A, VitaminB1, VitaminB2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin K,  Copper, Zinc, Iron, Calcium, Folate, Fiber, Potassium, Phosphorus, Magnesium, Manganese, and Selenium.

Tomatoes– Tomatoes contains about 95% water. This is a fruit most people think is a veggie is widely used in salads, on sandwiches and Can also be cooked such as in steam, broil, baked or grilled foods. Tomatoes are not short on vitamins which include, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin K, Niacin, Thiamin, Potassium, Iron, Magnesium and is loaded with antioxidants.

Oranges– Oranges are also a great source of vitamins. But the percentages of water that is found in oranges are 87% which puts this fruit way up there which can aid in quenching our thirst. Vitamins include Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Magnesium, Dietary fibre, Potassium, and Calcium.

Pineapple– There is nothing like eating a pineapple that is nicely chilled. This fruit contains an abundance of water and can really keep you hydrated. The amount of water pineapple contains are 87 % and the vitamins that are found in this fruit are Vitamin C, vitamin B1, Vitamin B6, Folate, Fiber, Copper and Manganese

The final word

It is really amazing the amount of water these foods contain along with the vitamins and benefits they offer. So the next time you make that shopping list be sure that some of these superfoods are a part of that list.


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About the author

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Norman loves being in the garden, both at home and for his job....
he is 'Natures Little helper' being outdoors, growing his vegetables and flowers from an early age.
Now having spent over 22 years in the profession he want to give some of his knowledge to others...
his vast array of hints and tips you will find scattered over this site will help you no end growing plants in your garden.

5 thoughts on “Hydrated Foods”

  1. Pineapple has an enzyme called bromelain that is an effective anti-inflammatory.
    The Pineapple Festival in Gregory Town is scheduled the 1st weekend of June every year.

  2. Wow, what an amazing list! My stomach was growling just reading it. It’s so informational, I love the way you give all the important vitamins and nutrients of each fruit and veggie! I try and eat as many as I can already, one of my favorite saying is “Eat the rainbow,” so it’s good to know I’m also helping myself stay hydrated just by eating my favorite foods. Grapefruit and strawberries are my favorites, and I also really love drinking coconut water. Yum! Thank you!

    • Hello Leah so good to hear from you again. I am so happy that I could help and thanks for sharing your story, all the best to you and wishing you the best of good health. 

  3. Shoot, this is a great list! I need to work on my water intake, or so my Dr. says. I take a prescription water pill for my ears, and so she is always telling me that I need to drink more liquids. Not necessarily water, she just said anything. You list is great! I love most everything on it, especially watermelon and cantaloupe which are both pretty juicy. Now I have some great ideas for getting hydrated and making my dr. happy! Great list!

    • These are all great foods that can keep our bodies hydrated. Again I am so happy that I can help, thanks for sharing your story with me. Wishing you the best of good health. Have a wonderful Sunday.


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