There are many fruits with high water content. Each fruit is a treasure in its own way and can be used for different purposes.Fruit and water are important to our health. We can benefit a lot only by eating fruits. Fruits have many benefits, such as they are tasty and easy to digest. However, we should choose the right fruits, especially some high-water content fruits. Here we list out eight most Water filling fruits for you
The 10 Top Hydrating Fruits
It’s important to stay hydrated, so why not eat foods that contain water as well? Put these hydrating, healthy fruits in your shopping cart.
Help hydrate your body by noshing on juicy watermelon.
Feeling dehydrated? Yes, you could grab a glass of water, but you could also chomp down on some juicy fruit to help you meet your hydration needs.
The proprietor of the Boston-based blogs Kara Lydon Nutrients and The Foodie Dietitian, Kara Lydon, RD, believes that eating fruit can be a tasty approach to increase nutrition and help meet your body’s total fluid demands.
After all, maintaining proper hydration benefits your body. We all understand the importance of staying hydrated for overall health, says Amy Kimberlain, RDN, a media representative for the Academy of Nutrition and Dietetics based in Miami. Since it’s so hot and simple to become dehydrated throughout the warmer months of the year, Kimberlain continues, “it’s even that much more necessary.”
Harvard University claims that being hydrated aids in controlling body temperature, guards against illness, keeps joints lubricated, enables nutrients to reach cells, and enhances sleep and mood. There are thus many reasons why you should consume hydrating fruit.
Fruits also provide additional hydrating advantages. According to Lydon and the University of Michigan, “the naturally occurring electrolytes contained in some fruits, such potassium, may help usher water into your body’s cells faster.”
Fun fact: According to Lydon, foods like fruits, vegetables, and dairy products account for about 20% of your daily water intake. The Mayo Clinic makes note of the statistic as well, stating that the remaining 80% is caused by what you consume.
Just be aware that there isn’t a universally applicable hydration advice. According to Kimberlain, “Everyone’s fluid demands are unique and may change if you are exercising or working outside.” The Mayo Clinic adds that you should be able to complete your day’s tasks if you rehydrate when you become dehydrated.
Ready to use fruit to aid in hydration? Find some of the best sources below, all from the University of Kentucky, along with their water content, and add them right away to your shopping list.
Watermelon Quenches Your Thirst and Is Jam-Packed With Potassium
Since the word “water” appears right in the name, it should come as no surprise that watermelon is hydrating. Since watermelon contains 92 percent water, Kimberlain argues that it is extremely hydrating.
Furthermore, Kimberlain adds, “It’s one of those fruits that doesn’t contain as much fiber as other fruits, so it may also be a source of rapid energy.” According to the U.S. Department of Agriculture, one medium-sized slice of watermelon has 1.14 grams (g) of fiber, which is 4.22 percent of your daily value (DV) (USDA).
A great source of vitamin C, watermelon has 23.2 milligrams (mg) per medium slice, or 26 percent of your daily value (DV). In addition, watermelon has 320 mg of potassium, or 7% of your DV, and 80 micrograms (mcg), or 9 percent of your DV, of vitamin A in each medium slice.
Vitamin A is essential for eye and skin health, while vitamin C supports the immune system and neuron function, according to the Mayo Clinic. In the meantime, potassium decreases blood pressure and supports healthy nerve activity.
And potassium offers additional benefits, according to Kimberlain and University of Michigan: “Potassium has been demonstrated to have a role in helping to maintain water balance as well as helping to offset muscle cramps.”
Lydon advises eating a slice of watermelon by itself or combining it with feta cheese and fresh mint as a side dish for a cool delight.
Strawberries Are Both Hydration and Vitamin C Superstars
Berry enthusiasts, rejoice! Strawberries are the ideal fruit for a smoothie or as a snack because they are 92 percent water and packed with other nutrients.
Here’s the skinny: According to the USDA, a cup of halved strawberries has over 3 g of fiber, or around 11% of your daily value. This makes it a healthy source of fiber. And that’s excellent news for you since fiber, according to Harvard, may even lower your chance of acquiring illnesses like heart disease, diabetes, and constipation. It also helps you control your hunger and blood sugar levels.
89.4 mg of vitamin C, or 99 percent of your DV, may be found in 1 cup of strawberries, according to the USDA, making strawberries another vitamin C powerhouse.
The Mayo Clinic states that consuming one cup of these hydrating berries every day may decrease blood pressure and cholesterol levels. Additionally, according to the Mayo Clinic, they may also help your brain function and reduce your risk of getting some cancers.
For instance, participants in a brief study that was released in March 2014 by The Journal of Nutritional Biochemistry consumed 500 g of strawberries daily for a month. (That many strawberries are amazing!) When their blood was examined after the study, the researchers discovered that their triglycerides and bad cholesterol had dramatically decreased.
Of course there are advantages even if you don’t consume a couple cups of strawberries! They are great eaten raw, but you can also add them to salads or your morning meal. “Adding strawberries to yogurt and granola for a parfait is one of my favorite ways to add fruit to a meal,” says Lydon.
Grapefruit Is Refreshing and Impressively Low-Calorie
When it comes to “most popular” citrus fruits, oranges frequently take the spotlight; however, grapefruit has even more water than oranges. (To be precise, they are 91 percent water.)
Additionally, the USDA estimates that a small grapefruit has 2.2 g of fiber, or roughly 8% of your DV. The USDA reports that you receive roughly 69 mg of vitamin C, which is 76 percent of your DV and an excellent source. This is similar to other citrus fruits in the family.
In addition, grapefruit is promoted as a fruit with few calories and high fiber content. The USDA estimates that a small grapefruit has only 64 calories. Even more evidence suggests that consuming grapefruit combined with other fruits like blueberries, grapes, and apples may reduce your risk of getting type 2 diabetes.
Other earlier studies discovered that while eating half a grapefruit daily with meals for six weeks didn’t necessarily result in weight loss, it did lower overweight persons’ blood pressure.
Like many other fruits, grapefruits are high in potassium. According to the USDA, a small grapefruit has 278 mg of potassium, or around 6% of your DV.
After working out, consider treating yourself to a grapefruit. Citrus fruits, which naturally contain sugars and electrolytes, are a wonderful post-workout recovery snack when combined with a source of protein, according to Lydon. This is in addition to the fruits’ high water content. A 7-ounce container of low-fat Greek yogurt provides approximately 20 g of protein, or 40% of your daily value (DV), making it a fantastic source. Try pairing your grapefruit with it. The Mayo Clinic adds that protein is excellent after exercise because it provides the nutrients required for muscle regeneration.
Another one of Lydon’s preferred methods of consuming grapefruit? She advises, “Grill grapefruit and serve it over porridge.”
Cantaloupe Comes Loaded With Beta-Carotene and H2O
Cantaloupe’s water content is not something to take for granted, even though watermelon receives much of the melon hydration hype.
Due to its 90% water content, cantaloupe will not only keep you hydrated on a hot day (or a cold day, for that matter), but each slice will also provide you with other outstanding nutrients.
For instance, the USDA reports that one large wedge of cantaloupe has 37.4 mg of vitamin C, which is about 42 percent of your daily value and makes it a great source. With each huge wedge, you’ll also receive 1 g of fiber, which is roughly 4% of your daily value. Hey, maybe this is a good reason to eat more than one slice.
Cantaloupe is also a strong source of vitamin A, with each large slice providing 172 mcg of the vitamin, or 19 percent of your daily value. The USDA estimates that you are consuming 2060 mcg of beta-carotene, which is a remarkable amount. According to the University of Rochester, beta-carotene, which gives cantaloupe its orange color, is a “provitamin” that your body uses to produce vitamin A.
You may also add cantaloupe cubes to a salad, serve it as an appetizer with prosciutto, or even put some slices in your glass of sparkling water to naturally sweeten it. These are all alternatives to simply eating cantaloupe by the slice.
Peaches, a Juicy Stone Fruit, Pack Way More Than Only Water
Stone fruit, like peaches and plums, are currently in season and have a water level of approximately 90%, making them a tasty way to remain hydrated, according to Lydon.
One medium peach has 10 mg of vitamin C, or 11 percent of your daily value (DV), making it a solid source. It also contains 24 mcg of vitamin A, or a respectable 3 percent of your DV.
Additionally, each medium peach contains 2.25 g of fiber, which is 8% of your daily value.
Lydon proposes using fresh peaches into a mozzarella salad. Or try Recipe Rehab’s healthy version of peach cobbler.
Raspberries Are Equal Parts Hydrating and Fiber-Filled
These tiny red jewels offer a ton of health benefits in addition to huge hydration benefits (due to their 87 percent water content, according to the University of Kentucky).
In addition to being 87% water, raspberries are also fiber powerhouses. According to the USDA, 1 cup of raspberries has an astounding 8 g of fiber, which is approximately 30% of your DV and makes them an excellent source. The berries are a fantastic source of vitamin C as well, providing 32 mg (or about 36 percent of your DV) in each cup.
Raspberries are a great source of antioxidants as well; in fact, the Mayo Clinic lists them as one of the top fruits for consuming these disease-preventive substances. According to the Mayo Clinic, antioxidants provide defense against free radicals, which your body produces when exposed to dangerous substances like radiation or tobacco smoke and raise your chance of developing chronic diseases.
The USDA estimates that raspberries also contain 0.82 mg of manganese per serving. Although it might not seem like much, that amounts to roughly 36% of your DV, making them a fantastic source. According to the National Institutes of Health, manganese keeps your bones healthy, boosts your immune system, and helps with blood clotting. It also helps prevent damage to your cells.
You can always eat raspberries on their own, but you might also want to add some to your yogurt, oatmeal, or cereal, or make a (healthy!) dessert with raspberries, like this Mini Raspberry Keto Cheesecake.
Pineapple Is a Sweet Way to Eat Your Water
It’s time to add pineapple to your shopping cart. They come with many health advantages in addition to natural sweetness and excellent hydration benefits (they are 87 percent water).
According to the USDA, 1 cup of pineapple chunks has 79 mg of vitamin C, or about 88 percent of your daily value. This makes it a good source of vitamin C. Additionally, 2.3 g of fiber, or more than 8% of your DV, are provided by pineapple.
The benefits of pineapple don’t stop there, according to Kimberlain: “Pineapple also includes an enzyme called bromelain, which helps break down proteins and aid in digestion.
According to Mount Sinai, pineapple has been used for hundreds of years to relieve indigestion in Central and South America. Currently, study is looking at whether pineapple can also reduce edema, inflammation, and sinusitis.
In addition to enjoying a great slice of pineapple by itself, Lydon advises blending pineapple and mango with Greek yogurt or avocado in a smoothie.
Cranberries Are Surprisingly Thirst-Quenching and Bursting With Fiber
Although you may only think of cranberries as a meager Thanksgiving side dish, it may be worthwhile to consume more of these tiny red fruits to benefit from their hydration and health benefits.
In addition to having 87 percent water (hello hydration), raw cranberries also provide 14 mg of vitamin C per cup, or around 16 percent of your daily value (DV), making them a healthy source of vitamin C.
Cranberries are a good source of fiber as well; according to the USDA, one cup contains 3.6 g, or about 13 percent of your daily value (DV).
Consider slicing them up and adding them to your next grain bowl or salad or using them as a garnish on your next meat or fish dish if you believe that cranberries could be too bitter for your taste buds to consume by the handful.
Oranges Are Known for Vitamin C, But They’re Ultra-Hydrators, Too
Nothing was more reviving than biting on a few orange slices at halftime if you ever played soccer as a kid.
Oranges contain 87 percent water, which will help you satisfy your thirst, but they also contain vitamins C, potassium, and antioxidants, according to Kimberlain.
Consider the vitamin C that oranges are known for having. According to the USDA, one medium orange has roughly 70 mg of the vitamin, which is over 78 percent of your DV and (of course) makes it a great source. A medium orange also contains 237 mg of potassium, or 5% of your DV, according to the USDA.
The secret is to choose a complete fruit rather than the watery version. You obtain the beneficial fiber that oranges boast in this manner. For some context, the USDA estimates that a 4-ounce cup of 100% OJ contains only 0.4 g of fiber. On the other hand, a medium orange, according to the USDA, has over 3 g of fiber, which is 11% of your DV and makes it a healthy source.
Add slices of orange to your teriyaki chicken meal or try a nutrient-rich Lentil Salad with Oranges to benefit from the hydrating properties of oranges.
Apricots Have Plenty of H2O and Antioxidants
With 86 percent water, apricots, another stone fruit, are tangy and sour and can be just the thing to keep you hydrated. They also do well in terms of nutrition.
According to the USDA, a small apricot has just 17 calories and almost 1 g of fiber, or around 3% of your daily value. A small apricot also contains 383 mcg of beta-carotene and 34 mcg of vitamin A, or about 4% of your daily value (DV).
Additionally, the USDA reports that just one apricot provides 3.5 mg of vitamin C, which is 4 percent of your daily value (DV). If you eat two, which is simple to do, you get twice that amount.
According to previous studies, apricots are also incredibly high in antioxidants.
As a snack, bite into a juicy apricot. You can also substitute apricots for peaches whenever a recipe calls for them when cooking with apricots. Apricots can also be added to savory meals (like a Moroccan tagine).
How to Get the Biggest Hydration Boost From Your Fruit Salad, a Visual Guide
Every wellness professional, including doctors, fitness professionals, and beauty experts, agrees on one piece of advice: Stay hydrated. Some people find it simple to follow this advice because they would rather lose their phones than their dependable bkr bottle. But for some people, water is just so dull.
Registered dietician Eliza Savage, RD, says you might be able to snack on some of your fluids in place of drinking the necessary quantity of water if even adding bubbles and tastes isn’t enough to get you to guzzle it down. Say that again. Because the sugar and vitamins in fruit aid in absorption, “the right serving of fruit can actually hydrate your body almost twice as effectively than just water alone,” the expert claims. “Having said that, I would never advise substituting fruit for all of your water intake due to the sugar. Consuming too much fruit might cause extreme gas, bloating, or constipation.” Definitely taken, I suppose. (Savage advises limiting consumption to two servings each day.)
Of course, certain fruits replace your water levels more effectively than others. A fruit pyramid illustrating how hydrated various fruits are based on their water percentage was created using Savage’s expertise. You should strive to drink two to three liters of water every day, which is equal to half your body weight in ounces, advises Savage. Want to know which fruits will get you there the fastest?
Keep reading to see which fruits are the most hydrating.
It should come as no surprise that watermelon wins (or, in this case, loses—which is a good thing!). It’s challenging to stop the water from running down your face as you bite into a thick slice. A twist, though! According to Savage, “if you count tomatoes, they’re actually more hydrating than watermelon.” On the scale of hydration, strawberries and cantaloupe place highly.
Papaya, peach, tangerines, oranges, lemon, lime, pineapple, orange, apricots, blueberries, and plums—quite a list—fall in exactly under those top fruits. Interestingly, cranberries are included, adds Savage. Those little fellows are juicer than they may appear when eaten fresh!
Next, with water contents ranging from 80 to 84 percent, are apples, pears, mangos, grapes, guava, and kiwi. Bananas and avocado are found near the top of the pyramid. (It might be the first occasion in a nutritional ranking where avocados aren’t first.) Dried fruit stands at the very top of the pyramid and is the least hydrating food. Savage points out the double whammy and explains that since the water has been removed from dried fruit, the sugar is now more concentrated.
The fact that so many of the delectably juicy winners are currently in season is the finest thing about the hydrating fruit pyramid. Savage reiterates her recommendation to stop it off at two servings a day to avoid bothersome stomach issues, saying that having 1 1/4 cup of fruit in place of water can be a terrific way to stay hydrated. A dish of watermelon, the summer sun, and the season? To complete this perfect scene, just add a golden retriever wearing a nationalistic bandana.