Many of us try our best to include a wide range of fruits and veggies in our diet. This is to ensure not only variety but also the intake of the most essential vitamins and minerals. We commonly come across lists of fruits and veggies that are rich in a particular vitamin or a mineral like magnesium or calcium. But another category you should be considering is water-rich foods. These can not only help you prevent dehydration but also keep you feeling full for longer. Certain foods high in water promote regular bowel movements and keep your gut healthy. They can also flush out toxins from your body. Many of them, being low in fat and calories, can especially help those on a weight-loss diet. Find out more below.
Here Are 10 Fruits And Veggies With High Water Content:
1. Melons
Watermelon is naturally cooling and refreshing to consume. Photo Credit: iStock
Melons are one of the most water-rich foods. The water content of watermelon is said to be 92% while that of muskmelon (kharbuja/cantaloupe) is around 90%. Both these summer fruits are also low in calories. Their high fibre and water content helps promote satiety and keep cravings at bay. They are also loaded with other nutrients: watermelon is rich in antioxidants while muskmelon is a good source of vitamin A.
Also Read: Why Muskmelon Might Just Be The Secret To Great Skin
2. Papaya
Papaya is made up of approximately 88% water. It contains the enzyme papain, which helps break down proteins and aid digestion. This, combined with its being fibre-rich and water-rich, make papaya a boon for digestive health. It can help relieve constipation and related problems. Papaya contains antioxidants, phytonutrients and vitamins A, B, C, and K. It also has anti-inflammatory and immunity-boosting properties.
3. Apple
Apples contain around 86% water. They contain phytonutrients that can help fight against free radical damage. Apples are also generally recommended for those with diabetes and heart problems. They are rich in vitamins C, A and E. Their high fibre and water content keeps us satiated for extended periods of time.
Also Read: This Quick Apple Salad Is A Yummy Addition To Weight Loss Diet
4. Tomatoes
Juicy tomatoes are rich in several essential nutrients. Photo Credit: iStock
The water content of tomato is around 94% - now you know one reason why it can be so juicy and refreshing! Tomatoes are rich in fibre and low in calories. They also contain lycopene, an important antioxidant. Tomatoes are a good source of vitamins A and C too. Consuming tomatoes can boost your immunity, promote heart health and also help you get glowing skin. Its calcium content can also improve bone health.
5. Bottle gourd
The water content of bottle gourd or lauki is more than 90%. This common veggie is known to have a cooling effect on the body. Lauki contains vitamins A, B, C, K and E, as well as minerals like manganese, potassium and iron. Its fibre content adds to its digestion-friendly properties. It is often consumed in the form of juice or cooked to make a sabzi (vegetable) preparation eaten during main meals.
Also Read: How To Make Yummy Lauki (Dudhi) Cheela For A Healthy Meal (Recipe Inside)
6. Cucumber
When we think of hydrating summer ingredients, many of us immediately think of cucumbers. This refreshing veggie is low in calories as well as fats. Its high water content (approx 95%) is said to aid in weight loss and also relieve digestive issues. Cucumbers also contain vitamins C and K, magnesium, potassium and manganese.
Also Read: Want An Easy Weight Loss Drink? Try This Delicious Cucumber Chaas Recipe
7. Lettuce
Do you love adding lettuce to your salads? Well, you should continue doing so! The freshness provided by lettuce is rooted in its water content (around 96%). It is low in calories, and can thus benefit those wanting to shed a few extra kilos. Lettuce also contains vitamins A and K. It is said to be particularly good for your eyes and bones.
8. Ash gourd
You must include white pumpkin or petha to your regular diet
Ash gourd or petha has a water content of almost 96%. It is also known as a white gourd, wax melon or winter melon. It has a range of health benefits and can be especially useful for boosting gut health. Ash gourd is believed to have alkalising properties that can help combat acidity. It is also rich in soluble fibre. According to nutritionist Lovneet Batra, it "promotes the growth of good bacteria, alleviates indigestion causing constipation, haemorrhoids, etc., thereby keeping the colon healthy." Learn more about it here.
9. Spinach
The water content of spinach is approximately 90%. This leafy vegetable is rich in calcium, iron and magnesium. It keeps up your energy levels and also curbs your appetite since it is high in insoluble fibre. Spinach is an excellent source of vitamins A, C, K and folic acid. It contains carotenoids that help boost eye health. It is also good for your bones, heart and immunity.
10. Broccoli
Broccoli contains around 90% water. It may not be as cooling as a cucumber, but it has many other advantages. Broccoli is high in vitamin C and has anti-inflammatory properties. It contains a number of compounds that work wonders for your skin. It can also boost your immunity, heart health as well as eye health. Being rich in fibre, it can curb appetite and help you manage your weight.
Also Read: 7 Lesser-Known Health Benefits Of Amaranth (Rajgira) You Should Know
Now you know that these water-rich foods can provide you with so much more apart from hydration. Make it a point to consume them more regularly, especially in the summer months.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.