Water makes up about 60% of the body=s weight. For the body to function properly, we need to consume about two quarts of water (or liquid) per day. Every system in your body depends on water. Water regulates body temperatures, eliminates toxins, carries nutrients and oxygen to the cells, and provides a moist environment for body tissues and joints. Water needs vary but depend on the food a person eats, environmental temperature and humidity, a person=s activity level and other factors. Fruits and vegetables contain large quantities of water in proportion to their weight. When these foods are eaten, the water can be absorbed by the body. The following table provides the water content of several popular raw fruits and vegetables.
Hydrating Potassium Foods
Potassium is the predominant positively charged electrolyte in body cells. The flow of potassium and sodium in and out of cells maintains the normal functioning of the heart, brain, kidney and skeletal muscles. Potassium is important for muscle contraction and the rhythm of the heart. The majority of potassium in the body is stored within the cells, so small changes in the concentration of potassium in the bloodstream can have serious health consequences. The most hydrating potassium rich foods are:
Cantaloupe which provides 29 calories and is made up of 89 percent water. Cantaloupe is an exceptionally good fruit for supporting energy production through its efficient carbohydrate metabolism and ability to keep the blood sugar stable.
Strawberries contain 23 calories and are made up of approximately 92 percent water. Strawberries rank as the fourth strongest antioxidant rich fruit. The polyphenols found in strawberries aid in regulating the blood sugar response in active individuals.
Hydrating Sodium Foods
Sodium is a required element for normal body functions. It is lost in sweat and urine and is replaced by diet. The body has a remarkable ability to maintain sodium and water balance throughout a variety of conditions. During exercise, especially in hot weather, more salt is lost in sweat per hour than can be replaced by food or even sport drinks. The body can tolerate a slight degree of imbalance, but only for a short period of time. Hydrating through sodium-rich foods such as celery can be a powerful addition to diet.
Celery is considered to be a powerful electrolyte food. As little as two to three mineral-rich stalks of celery can replenish an athlete’s sodium, potassium, magnesium, calcium, phosphorus, iron and zinc levels after intense exercise.
Soups: Whole fruits and veggies are the most hydrating way to “eat your fluid”, but if you’re looking for substance that you can chew on, choose a soup that may contribute to your daily fluid needs! Look for low-sodium brands of stock, or even better, make your own. Flavor your soup with plenty of herbs, and spices and sea salt to taste. Fill your soup with many vegetables for a bowl full of hydration.
Hydrating Magnesium Foods
Magnesium is an essential mineral which acts as a co-factor for over 300 enzyme systems, including those that control the metabolism of glucose. Magnesium has a strong independent role in controlling blood pressure and is thought to be an important factor in preventing heart attacks. The most hydrating magnesium rich food is broccoli.
Broccoli is part of the cruciferous vegetable family. It contains 90 percent water and many health supporting compounds which are anti-inflammatory, others protect DNA with their antioxidant capacity, anti-cancer nutrients are found in broccoli and those that help to detoxify the vast number of potential toxins that we encounter each day.
Make your own flavored, zero-calorie water by filling a water infuser with basil, mint, lavender, citrus, strawberries, or cucumber. Drop into a pitcher of water. Chill 30 minutes to allow the flavors to disperse.
Add High Water Content Fruits and Vegetables to Your Diet for Weight loss
Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.
Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.
If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.
Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.
Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.
Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.
Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs it.
Eating fruits and vegetables with high water content can help satisfy nutrient recommendations and keep you hydrated. If you don’t drink the recommended amount of water in a day, fruits and vegetables can provide you with supplemental fluid, keeping you nourished and healthy. Water-rich fruits and vegetables are popular choices for juicing, snacking and dieting.
Water is essential for plant growth, reproduction and nutrient utilization. As with humans, water makes up a substantial percentage of the total mass of a plant. Fruits and vegetables, which are typically the edible portion of a plant, are thought of as storage centers for water and nutrients. Depending on the type of plant, the water content in most fruits and vegetables accounts for approximately 70 to 95 percent of their weight.
Water Content of Fruits
According to the University of Kentucky the following fresh fruits have a water content of 85 percent or higher: apricot, blueberry, orange, peach, pineapple, plum and raspberry. Melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent. These melons are good choices for snacking because they contain less sugar than many other fresh fruits.
Water Content of Vegetable
Many vegetables have a water content of more than 90 percent. The University of Kentucky lists the following fresh vegetables as having some of the highest water content: celery, cucumber, iceberg lettuce, tomato and zucchini. Other nutrient-rich vegetables with high water content include broccoli, green cabbage, cauliflower, eggplant and spinach. Vegetables are excellent sources of antioxidants, minerals and fiber.
Virtually all food has some water in it. Natural, whole foods have the highest water content. Fruit and vegetables contain 80 to 98 percent water. Eating dense vegetables such as cucumbers, tomatoes, jicama, beets, carrots or celery with a meal or snack is one of the easiest ways to improve your hydration.
High Water Content Vegetables And Fruits For Low Blood Sugar
Many people today suffer from diabetes, a disease in which the blood contains high levels of sugar.
Vegetables that have high water content may help lower your blood sugar.
Certain vegetables may help people with diabetes because the high amounts of water help to flush out toxin and other harmful wastes from the body, balancing the sugars in the blood.
If you have high blood sugar levels, you can take steps to help lower it. Foods such as avocados, cabbage, cucumbers, and tomatoes are all high in water content and fiber and have been shown to lower blood sugar in the body. These fruits and vegetables are not only good for you, but they are also low in calories.
By eating these vegetables with high water content, your body does not convert them into sugar quickly, but uses them as a source of fuel, slowly giving you energy throughout the day.
Another tip when you have high blood sugar is to avoid the vegetables with high starch content such as potatoes because the body quickly converts them into sugar, rather than a burning fuel slowly. Drink plenty of water, to keep you hydrated, to help remove toxins and lower blood sugar levels.
If you want a snack, try celery, which too has high water content. A few other fruits and vegetables with high water content include watercress, raspberries, leeks, strawberries and citrus.
They will help keep the blood sugar at an acceptable level and they are high in nutritional value too.
Water Content of Fruits & Vegetables
Apples 85% Apricots 85% Bananas 76% Bean Sprouts 92% Broccoli 91% Cabbage Raw 92% Cantaloupe 91% Carrots Raw 88% Cauliflower Raw 91% Celery 94% Cherries raw 80% Coconut Dried 7% Collards boiled 91% Corn, Sweet Fresh 74% Cucumbers Raw 96% Eggplant Raw 92% Grapefruit Raw 88% Grapes 82% Kale 87% Lettuce Head 96% Okra Boiled 91% Olives 80% Onions 89% Oranges 86% Papayas Raw 89% Parsley Raw 86% Peaches Raw 90% Pears Raw 82% Peas Raw 81% Peppers Green 94% Pickles Dill 93% Pineapple Raw 85% Plums Raw 87% Potatoes Raw 85% Pumpkin Canned 90% Radishes Raw 95% Raspberries 81% Rutabagas Boiled 90% Spinach Raw 92% Squash Boiled 96% Strawberries Raw 90% Sweet Potatoes Boiled in Skin 71% Swiss Chard 94% Tomatoes Raw 93% Watercress Raw 90% Watermelon 93
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