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Additionally, regularly eating citrus fruits like oranges may protect against kidney stones. This is because the citric acid they contain can bind with stone-forming calcium oxalate, helping flush it out of the body Proper hydration is another important factor in preventing kidney stones, which the high water content of oranges can help promote Oranges are a great source of water, fiber, antioxidants and several nutrients and may help prevent kidney stones and several illnesses.
Not only does milk help with overall hydration, but it may also help you rehydrate after strenuous exercise A few studies have shown that low-fat milk helped people stay hydrated after a workout, compared to sports drinks or plain water 26 , Milk is rich in water, vitamins and minerals, and has been shown to help people maintain proper hydration, especially after exercise.
Cucumbers are another healthy and hydrating food to include in your diet. They are made up almost entirely of water and also provide a small amount of some nutrients, such as vitamin K, potassium and magnesium Compared to other water-rich vegetables, cucumbers are one of the lowest in calories. There are only 8 calories in a half-cup gram serving, and their water content makes them very refreshing You can eat a relatively large portion of cucumbers without adding a significant number of calories to your diet, which is helpful for maintaining your weight They are commonly added to salads and sandwiches, but they can also be included in cooked dishes like stir-fries and soups.
Cucumbers are high in water but very low in calories. This combination is beneficial for several aspects of your health, including hydration. One cup 72 grams of lettuce provides more than a quarter cup 59 ml of water, in addition to 1 gram of fiber.
Folate is important for pregnant women, as it can help prevent neural tube birth defects Additionally, lettuce is high in vitamins K and A, both of which have been studied for their roles in keeping your bones and immune system healthy 29 , 31 , Furthermore, the combination of water and fiber in lettuce makes it very filling for a low number of calories.
There are only 10 calories in a 1-cup gram serving You can easily add lettuce to your diet by using it to make salads. Lettuce provides a few important nutrients and fiber, as well as a high amount of water, which may help keep you hydrated. Broths and soups are usually water-based and have the potential to be very hydrating and nutritious.
For example, 1 cup grams of chicken broth is made almost entirely of water, which contributes a decent amount to your daily hydration needs Consuming water-rich foods like broths and soups regularly may also promote weight loss due to their low calorie content. Many studies have found that those who consume soup before the main course of a meal eat fewer calories and therefore end up with a lower daily calorie intake You can significantly increase the nutrition content of broths and soups by adding lots of vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.
Summary: Broths and soups are rich in water and therefore excellent foods to include in your diet to promote hydration. Both these components are great for keeping you full And as a result of its high water content, zucchini is fairly low in calories by volume, with only 20 calories in 1 cup grams Vitamin C is essential for a healthy immune system and may help protect against a number of diseases To include zucchini in your diet, eat it on its own as a side dish or add it to soups, salads and stir-fries.
This contributes to its low calorie content of just 16 calories per cup Like other water-rich vegetables, celery may be a beneficial weight loss food due to its high water content and low number of calories 3.
You can add it to soups and salads, or eat celery sticks along with a healthy dip such as hummus or Greek yogurt. It also provides several vitamins and minerals, such as calcium, phosphorus and potassium, all of which are known to help promote bone health 19 , 41 , 42 , This is because flavored yogurt is typically high in unhealthy added sugar , which should be limited in your diet due to its role in promoting diseases like obesity, heart disease and diabetes 47 , 48 , For example, 1 cup grams of fruit-flavored yogurt contains 47 grams of sugar, which is more than four times the amount found in the same serving size of plain yogurt 41 , It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C The high amount of water in tomatoes contributes to their low calorie content, with only 32 calories in a 1-cup gram serving The redder your watermelon gets, the higher the concentration of lycopene becomes.
Beta-carotene and phenolic antioxidant content also increase as the watermelon ripens. It helps with immunity, skin, eye and the prevention of cancer," said Lemond. A study in the Journal of Food Composition and Analysis , which investigated five types of watermelon at four stages of ripening, found that unripe watermelon with primarily white flesh has nearly zero beta-carotene present.
By the time it is fully red, the fruit is an excellent source of the phytonutrient. However, that doesn't mean the red parts are the only good ones. There are a lot of nutrients throughout," said Jarzabkowski. This includes the white flesh nearest the rind, which contains more of the amino acid citrulline than the flesh, according to a study in the Journal of Chromatography. Citrulline is a valuable amino acid that converts to the amino acid arginine. Recent studies have also found that watermelon seeds are also wonderfully nutritious, especially if they are sprouted and shelled.
They are high in protein , magnesium , vitamin B and good fats, according to an analysis by the International Journal of Nutrition and Food Sciences. The high levels of lycopene in watermelon are very effective at protecting cells from damage and may help lower the risk of heart disease, according to a study at Purdue University.
A study published in the American Journal of Hypertension found that watermelon extracts helped reduce hypertension and lowered blood pressure in obese adults. Watermelon may also be especially important for older women. A study published in Menopause found that postmenopausal women, a group known to have increased aortic stiffness, who took watermelon extract for six weeks saw decreased blood pressure and arterial stiffness compared to those who did not take watermelon extract.
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