Water is essential to our bodies and our health. Did you know that water makes up about 60% of our bodies? That’s a lot! It’s no wonder that we need to stay hydrated.
There are many ways to get water into our bodies, and one of them is by eating water-rich fruits.
Not only are these fruits a delicious way to hydrate your body, but they are also vital to a healthy body.
Maintaining proper hydration, and drinking water are closely related to weight loss, and one way to ensure ample hydration is to eat water-rich fruits.
These fruits improve hydration levels and offer various other health benefits due to their high nutrient and antioxidant content.
This blog post will explore the top 10 best water-rich fruits, their health benefits, and how to include them in your diet.
Best Water-Rich Fruits
These fruits are not only packed with water but are also high in vitamins and minerals, making them a great choice for a healthy snack or addition to a meal.
So if you’re looking for a refreshing and nutritious fruit, be sure to choose one of these water-rich options.
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Watermelon
Watermelons are a water-rich fruit that can help you stay hydrated during the hot summer months with 92% of water content in them.
They are also a good source[1] of vitamins and minerals, including potassium and vitamins A and C.
Watermelons are a low-calorie food, so they can be a good choice if you are watching your weight. Eat watermelons in moderation, however, as they are high in sugar.
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Strawberries
Water is essential for life, and fruit is no exception. Strawberries are a water-rich fruit, containing 92% water by weight.
This high water content makes strawberries a refreshing and hydrating snack. Not only that, but the water in strawberries also helps to keep your skin healthy[2].
Strawberries are also a good source of vitamins C and K, fiber, and manganese.
A study[3] has shown that it could be beneficial for the overall health of the body and help in combating several diseases.
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Cantaloupe
The cantaloupe is a water-rich fruit that is high in vitamins and minerals. It is a good source[4] of vitamins A and C, as well as potassium and lycopene.
Cantaloupes are also a low-calorie food, making them a great choice for those watching their weight as 90% of the fruit contains water content only.
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Grapefruit
Grapefruit is a water-rich fruit that is high in vitamins C and A with 91% of water content in them. Additionally, it has a lot of potassium and fiber.
Grapefruit has a wide range of health benefits[5], including reducing the risk of heart disease, stroke, and cancer.
It can also help improve circulation, lower cholesterol, and boost weight loss.
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Oranges
Oranges are water-rich fruit that is high in antioxidants and Vitamin C.
It has many health benefits[6] like the ability to improve heart health, reduce inflammation, and boost immunity.
One of the most popular ways to consume oranges is in the form of orange juice.
However, you can also eat them whole, add them to salads or baked goods, or use their zest to flavor your food.
If you’re looking for a nutritious and delicious fruit to add to your diet, look no further than the orange. This powerhouse fruit has 87% of water content to offer everyone.
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Peaches
Peaches are a water-rich fruit, containing about 85% water by weight. They are also a good source of vitamins A and C, as well as dietary fiber.
Peaches are low in calories and fat, and they can be a healthy addition to any diet.
While fresh peaches are the best way to get all of the nutrients they have to offer, canned or frozen peaches can also be a healthy option[7].
Just be sure to choose peaches that are unsweetened and packed in water or their juice, and avoid those that are packed in syrup.
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Tomato
Tomatoes are water-rich fruit that is often used in salads, sauces, and other dishes. They include[8] a lot of potassium and vitamins A and C.
Tomatoes can be eaten fresh or cooked, and they are also available in many canned and bottled forms.
It is said that one tomato could provide 94% of water content per serving.
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Papaya
Papayas are a water-rich fruit that can help you stay hydrated with 88% water content. Additionally, they contain[9] plenty of fiber and antioxidants.
Moreover, papayas contain a type of enzyme that could help break down protein. They are therefore a wonderful option as a post-workout snack.
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Blackberries
Blackberries are a water-rich fruit, with around 84% of their weight made up of water.
This makes them a great choice for hydration, as well as for people who are looking to cut down on their sugar intake.
A government paper[10] stated that it contains a lot of minerals, vitamins, and antioxidants that could benefit several medical conditions.
Blackberries are also a good source of fiber, with around 3 grams per cup.
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Pineapple
Pineapples are delicious and nutritious fruit that is grown in tropical climates. They are a great source of vitamins, minerals, and fiber, and 84% content of water.
Additionally, it contains[11] anti-inflammatory qualities and is a strong source of antioxidants.
Remember to eat them in moderation, as they are also a good source of natural sugars.
The Benefits Of Water-Rich Fruits
Water-rich fruits are not only a great source of hydration, but they also offer a host of other benefits.
For one, they can also help to flush out toxins from your body and are a good source of vitamins and minerals.
They are also low in calories and high in fiber, which makes them a great choice for those trying to lose weight.
Water-rich fruits are also a great way to fight off dehydration. Your body is not in its finest physical condition when you are dehydrated.
Water-rich fruits can help to replenish the body’s fluids and prevent dehydration.
So, if you want to stay hydrated and healthy[12], add some water-rich fruits to your diet. You’ll be glad you did!
How To Incorporate Water-Rich Fruits Into Your Diet?
Water-rich fruits are a great way to stay hydrated, and they can also provide you with several other health benefits.
Fruits like watermelon, strawberries, and grapefruit are high in water content and packed with vitamins, minerals, and antioxidants.
One can also try coconut water as there are several coconut water benefits.
Incorporating water-rich fruits into your diet is easy. You can add them to your breakfast or lunch, or enjoy them as a healthy snack.
You can also use them to create refreshing drinks or smoothies. Just remember to wash your fruits thoroughly before eating them and to eat them in moderation, as they could be high in sugar.
Final Remark
The fruits mentioned above could aid in fulfilling our body’s fluid intake when eaten correctly.
These fruits could also help with chronic diseases and their plethora of health benefits.
Though this help stays hydrated, one must consult their healthcare experts before including them in their diet as some of these are also high in sugar content.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Ambreen Naz, Masood Sadiq Butt, Muhammad Tauseef Sultan, et al. Watermelon lycopene and allied health claims EXCLI J. 2014; 13: 650–660.Published online 2014 Jun 3.
- Massimiliano Gasparrini, Tamara Y. Forbes-Hernandez, Sadia Afrin, et al. Strawberry-Based Cosmetic Formulations Protect Human Dermal Fibroblasts against UVA-Induced Damage Nutrients. 2017 Jun; 9(6): 605.Published online 2017 Jun 14. doi: 10.3390/nu9060605
- Sadia Afrin, Massimiliano Gasparrini, Tamara Y Forbes-Hernandez, et al. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies J Agric Food Chem. 2016 Jun 8;64(22):4435-49. doi: 10.1021/acs.jafc.6b00857. Epub 2016 May 31. Available from: https://pubmed.ncbi.nlm.nih.gov/27172913/
- Mafalda Alexandra Silva, Tânia Gonçalves Albuquerque, Rita C. Alves, et al. Melon (Cucumis melo L.) by-products: Potential food ingredients for novel functional foods? Trends in food science & technology 2020 v.98 pp. 181-189 DOI: 10.1016/j.tifs.2018.07.005 Available from: https://pubag.nal.usda.gov/catalog/6120867
- Mary M. Murphy, Leila M. Barraj and Gail C. Rampersaud Consumption of grapefruit is associated with higher nutrient intakes and diet quality among adults, and more favorable anthropometrics in women, NHANES 2003–2008 Food Nutr Res. 2014; 58: 10.3402/fnr.v58.22179.Published online 2014 May 8. doi: 10.3402/fnr.v58.22179
- Xinmiao Lv, Siyu Zhao, Zhangchi Ning, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health Chem Cent J. 2015; 9: 68.Published online 2015 Dec 24. doi: 10.1186/s13065-015-0145-9
- Juciano Gasparotto, Nauana Somensi, Rafael Calixto Bortolin, et al. Effects of different products of peach (Prunus persica L. Batsch) from a variety developed in southern Brazil on oxidative stress and inflammatory parameters in vitro and ex vivo J Clin Biochem Nutr. 2014 Sep; 55(2): 110–119.Published online 2014 Sep 1. doi: 10.3164/jcbn.13-97
- Assunta Raiola, Maria Manuela Rigano, Roberta Calafiore, et al. Enhancing the Health-Promoting Effects of Tomato Fruit for Biofortified Food Mediators Inflamm. 2014; 2014: 139873.Published online 2014 Mar 12. doi: 10.1155/2014/139873
- Yew Rong Kong, Yong Xin Jong, Manisha Balakrishnan, et al. Beneficial Role of Carica papaya Extracts and Phytochemicals on Oxidative Stress and Related Diseases: A Mini Review Biology (Basel). 2021 Apr; 10(4): 287.Published online 2021 Apr 1. doi: 10.3390/biology10040287
- Rameshwar Verma, Tushar Gangrade, Rakesh Punasiya, et al. Rubus fruticosus (blackberry) use as an herbal medicine Pharmacogn Rev. 2014 Jul-Dec; 8(16): 101–104.doi: 10.4103/0973-7847.134239
- Maimunah Mohd Ali, Norhashila Hashim, Samsuzana Abd Aziz, et al. Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products Food Res Int. 2020 Nov;137:109675. doi: 10.1016/j.foodres.2020.109675. Epub 2020 Sep 17. Available from: https://pubmed.ncbi.nlm.nih.gov/33233252/
- Barry M. Popkin, Kristen E. D’Anci, and Irwin H. Rosenberg Water, Hydration and Health Nutr Rev. 2010 Aug; 68(8): 439–458.doi: 10.1111/j.1753-4887.2010.00304.x
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.