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.
Structure
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.
Benefits
According to the Mayo Clinic, the human body is comprised of approximately 60 percent water. It's recommended that you drink at least 2 to 3 liters per day of beverages to replace the water you lose naturally. However, a percentage of your water intake comes from the food you eat. Eating fruits and vegetables with high water content will increase your water intake. In addition, eating more fruits and vegetables increases your intake of beneficial nutrients and fiber. Consuming whole fruits and vegetables can help you feel fuller longer, make you less likely to snack on unhealthy foods and serve as a main component of low-fat and low-calorie meals. Fruits and vegetables with high water content are especially useful for making fruit and vegetable juices and smoothies.
High Water Content 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.
High Water Content Vegetables
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.
References
- Mayo Clinic: Water: How Much Should You Drink Every Day?
- Science Daily; Reduce Calories, Stave Off Hunger With Water-Rich Foods - Not Water; Sep. 28, 1999
- University of Minnesota Extension: Our World of Water
- Center for Disease Control: Can Eating Fruits and Vegetables Help People to Manage Their Weight?
- University of Kentucky Cooperative Extension Service: Water Content of Fruits and Vegetables
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