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Even without a heatwave, maintaining proper hydration is crucial for preserving one’s health. While beverages are welcome, they are not the only sources to prioritize. In fact, a significant portion of our hydration comes from the foods we consume, especially those rich in water, as emphasized by American dietitian nutritionists.
Essential Hydration for Organ Functionality
Ensuring an adequate daily water intake is paramount for various reasons. It regulates body temperature, keeps joints supple, and helps prevent infections. Furthermore, proper hydration delivers nutrients to cells and ensures the organs function optimally. It also enhances sleep quality, cognition, and mood.
To meet the body’s daily water requirements (2.7 liters for women and 3.7 liters for men), it is recommended to incorporate fruits and vegetables into every meal and snack.
- Lettuce and Cucumber Lead as the Most Hydrating Vegetables
Lettuce stands out as the most hydrating vegetable, with a water content of 96%. Additionally, it is low in calories, containing only 10 calories per serving. Beyond hydration, it serves as a valuable source of vitamin A for eye health and vitamin C to bolster the immune system and lower blood pressure.
In second place, cucumber, composed of 95% water and boasting a low calorie count (15 calories per 100 grams), is rich in potassium, known to prevent strokes. It also contains fisetin, an anti-inflammatory substance, and promotes intestinal health and bone strength.
- Zucchini and Celery: Two More Hydration Champions
Zucchini is equally water-rich as cucumbers (95% water) and averages 20 calories per serving. It offers a range of beneficial vitamins, minerals, and plant compounds such as vitamins A and C, along with potassium. Its primary role in the body is to help maintain normal fluid levels within our cells and it also contributes to muscle contraction and maintaining normal blood pressure.
Celery, also composed of 95% water, is an excellent hydration source. A study from the University of Missouri, USA, even demonstrated that apigenin, a compound found in this vegetable, can inhibit the multiplication and spread of breast cancer cells. Celery also contains anti-inflammatory and antioxidant compounds that aid digestion and support healthy weight management, with only 10 calories per stalk.
- Radishes: Refreshing and Hydrating Root Vegetables
Finally, radishes conclude this top 5 list of the most hydrating vegetables, with a water content of 95% and 16 calories per 100 grams. Rebecca Scritchfield, author of “Body Kindness,” notes that radishes are known for their refreshing effect, helping to alleviate excess body heat. Moreover, they are an excellent source of vitamin C, phosphorus, and zinc—key minerals, as well as antioxidants with anti-aging effects, protecting cells and nurturing tissues.