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The Top 10 Hydrating Fruits
You're thirsty, aren't you? You could drink some water but bite into a piece of delicious fruit to help quench your thirst. Fruit is a delightful option for meeting your daily hydration requirements and improving your overall health.
Maintaining an adequate water intake has been linked to better thermoregulation, immunity, joint comfort, cellular nutrition delivery, restful sleep, and general well-being. Thus, there are various good reasons to consume fruits high in water content.
Watermelon − Watermelon is an excellent source of hydration, which should come as no surprise given that the word "water" is part of the name. As watermelons contain 92% water, eating them is a great way to replenish your body's fluids. Watermelon has 4.22% of the daily value for fiber (1.14g) per medium-sized slice (DV). Vitamin C aids the immune system and neurological function, while vitamin and is essential for healthy eyes and skin. Potassium, however, aids nerve function and reduces blood pressure. Slices of watermelon are delicious but may also be a refreshing side dish when combined with feta cheese and fresh mint.
Strawberry − Berry lovers may rejoice! Strawberry smoothies and snacks are healthful due to their 92% water and other minerals. Strawberry half-cup provides 3g of fiber, 11% of the daily need. Fiber may help prevent heart disease, diabetes, and constipation by controlling appetite and blood sugar. Strawberry cups provide 89.4mg of vitamin C, 99% of the recommended intake. A daily cup of these hydrated berries lowers blood pressure and cholesterol. They taste delicious raw or in a salad or brunch.
Grapefruit − Grapefruit weighs over 91% water. A small grapefruit has 8% of your daily fiber (2.20g). Like other citrus fruits, it provides 69mg, or 76% of your daily vitamin C. Grapefruit's high fiber content fills it despite its low calories. One grapefruit has 64 calories. A small grapefruit has 278mg of potassium, 6% of the daily requirement. Have you considered treating yourself to a grapefruit after a workout? Citrus fruits are abundant in water, natural sugars, and electrolytes, making them perfect post-workout snacks.
Cantaloupe − The 90% water content of cantaloupe makes it an excellent choice for keeping you hydrated on a hot day. Cantaloupe is a good source of vitamin C; one big slice provides 37.4mg or about 42% of the DV. Each big wedge offers 1g of fiber, or about 4% of the daily requirement. One big slice of cantaloupe has 172 mcg of vitamin A or 19% of the Daily Value. Beta-carotene comes at a whopping 2060 mcg, so you also receive much of it. Beta-carotene, a "provitamin," is responsible for cantaloupe's orange color.
Cantaloupe may be eaten in many other ways besides just sliced: in salads, as an appetizer with prosciutto, or just by itself.
Peaches and plums − Stone fruits like peaches and plums are in season now and contain over 90% water. One medium peach has 24mcg of vitamin A and 10 mg of vitamin C, providing 3-11% of your daily requirements. The dietary fiber content of a medium peach is 2.25g or 8% of the daily value.
Raspberry − These tiny rubies are 87% water and have various health advantages.
Raspberries are 87% water and provide 8g of fiber per cup, 30% of the recommended intake. With 32mg of vitamin C per cup, berries offer 36% of the recommended intake.
Antioxidant-rich raspberries. Raspberries are among the highest fruits in disease-preventing compounds. Raspberries contain 0.82mg of manganese, a benefit. According to the NIH, manganese protects cells and supports healthy bones, immune systems, and blood coagulation. Raspberries may be eaten alone or with oatmeal, yogurt, cereal, or dessert.
Pineapple − Pineapples are naturally sweet and can help you stay hydrated since they are composed of 87% water, but they also have other significant health advantages. One cup of pineapple chunks contains 79mg of vitamin C or about 88% of the daily value. The 2.3g of fiber in a serving of pineapple is more than 8 percent of the daily requirement. There is an enzyme in pineapple called bromelain that aids in protein digestion. If you can't get enough pineapple and mango, try blending them with Greek yogurt and avocado for a healthy and filling smoothie.
Cranberries − Water makes approximately 87% of a cup of raw cranberries, but they also provide 16% of your daily value in vitamin C thanks to its 14mg per cup total. They provide 13% of the daily value in only one cup.
If you find cranberries too bitter, slice them up and add them to your next grain bowl, salad, or meat or fish meal.
Oranges − Oranges are not just 87% water, which is great for quenching your thirst, but they also include nutrients like vitamin C, potassium, and antioxidants.
Try some oranges, which are a great source of vitamin C. Around 70mg, or approximately 78% of the daily value (DV) can be found in one medium orange, making it an excellent source. Moreover, the USDA reports that a medium orange has 237mg of potassium, equivalent to 5% of your daily intake. About 0.4g of fiber may be found in a 4-ounce 100% orange juice serving. Yet, a medium orange provides nearly 3g of fiber, or 11% of your daily requirement, making it an excellent source. Add some orange slices to your teriyaki chicken meal, or try a healthy Lentil Salad with Oranges to take advantage of oranges' hydrating ability.
Apricots − Apricots, another stone fruit, are tangy and sour and contain 86% water, making them a good choice for staying hydrated. With only 17 calories and nearly 1g of fiber in just one tiny apricot, this fruit is a great way to stay healthy and fit. In addition to the 383 mcg of beta-carotene found in a slight apricot, there is also 34 mcg of vitamin A. Also, the vitamin C content of only one apricot is 3.5mg or 4% of the daily requirement.
Crunch on a ripe, juicy apricot as a light snack. However, if you have apricots on hand, feel free to substitute them for the peaches whenever you see that fruit called for in a recipe. Even savory meals benefit from the addition of apricots.
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