WATER-RICH FOODS

SUPPORT YOUR IMMUNE SYSTEM BY HEALTHY NUTRITION 

WATER-RICH FOODS

It is important to feed your body with foods that support your immune system, even though it will not make you virus-proof. 

The most vital thing our body needs is fluids. We can help loosen mucus and congestion, and prevent dehydration only by having eight to ten glasses of warm fluids each day. Here are 15 Water-Rich Foods That Can Help You Stay Hydrated:

1. Lettuce [Water content: 96%] Lettuce offers a few important nutrients and fiber, as well as a high amount of water. The nutrients in romaine lettuce provide multiple health benefits: Vitamin C helps support the immune system, is high in antioxidants, and helps keep bones and teeth strong. It’s also low in calories, sugar, and carbohydrates and high in vitamins and minerals. Even though it’s low in fiber, it’s high in minerals, such as calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium. Also, it is packed with vitamin C, vitamin K, and folate. "It’s a good source of beta carotene, which converts into vitamin A in the body. Calcium is essential for the building and maintenance of bones, muscle function, nerve function, and blood clotting. Vitamin K is also necessary for blood clotting. It works together with calcium to prevent bone mineral loss and fractures due to osteoporosis.Vitamin A (from beta carotene) is a vital nutrient, necessary for health. An antioxidant, vitamin A supports cell growth and reproductive health. It also helps to maintain the heart, kidneys, and lungs. Vitamin A also supports the eyes. Folate is a B vitamin, which supports cell division, the production of DNA, and genetic material. Phosphorus works with calcium to build strong bones and teeth. Magnesium helps enzymes function and relaxes the muscles in your body. It works with calcium to build tissue. Potassium is an electrolyte that helps your heart beat regularly. It supports nerve function and helps your muscles contract normally. Potassium also helps your cells to move, and utilize, nutrients efficiently. It minimizes the negative impact of sodium (salt) on the body." [RomaineLettuceNutritionFacts]
2. Cucumber [Water content: 95%]: Cucumbers are high in water but very low in calories and several important vitamins and minerals (such as Vitamin C: 14%, Vitamin K: 62%, Magnesium: 10%, Potassium: 13%, Manganese: 12%, etc.). Cucumbers also contain antioxidants, with flavonoids and tannins, which prevent the buildup of “harmful free radicals and may reduce the risk of chronic disease.” [HealthBenefitsofCucumber] Free radicals are known to cause cancer. “Antioxidants, for example, can help prevent cell damage that can lead to cancer and other health conditions. During metabolism, the body produces unstable molecules called free radicals, which can collect in the body and damage cells. This damage is known as oxidative stress. Antioxidants help remove free radicals from the body and prevent oxidative stress.”[Article]
3. Coconut Water [Water content: 95%]: Drinking coconut water is rich in water and electrolytes which helpful for hydration. Coconut water is originated in fresh coconuts and a good source of fiber, vitamin C and several important minerals. Coconut water also contains antioxidants that protect your cells from damage caused by free radicals. It's also a good source of magnesium, which may increase insulin and reduce blood sugar levels.
4. Celery [Water content: 95%]: Celery is low in calories and an excellent source of water and nutrients. Celery is rich in phytonutrient antioxidants that contain anti-inflammatory properties. Celery’s fiber may help lower cholesterol levels by way of pushing out extra cholesterol compounds in your gut in the elimination process.
5. Tomatoes [Water content: 94%]: Tomatoes offer lots of water, nutrients and antioxidants, which are beneficial for hydration and protect against numerous diseases. Tomatoes are also an excellent source of vitamin C. In tomatoes contented the fiber, potassium, vitamin C, and choline that are all support heart health as well.
6. Zucchini [Water content: 94%]: Consuming zucchini will give a significant amount of water and nutrients to your diet. Zucchini has a variation of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is high in vitamin A. Zucchini is also rich in antioxidants. Zucchini can support healthy digestion by decreasing the risk of constipation and any signs of gut disorders as its rich in water and fiber. "Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing your risk of type 2 diabetes. The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease".[ZucchiniBenefits]
7. Watermelon [Water content: 92%]: "Watermelon is a hydrating, nutrient-dense fruit that may provide several health benefits, including a reduced risk of chronic illness. Watermelon is a low-calorie fruit high in some nutrients, especially carotenoids, vitamin C and cucurbitacin E. Vitamin C is an antioxidant that helps prevent cell damage from free radicals. Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects. Carotenoids are a class of plant compounds that includes alpha-carotene and beta-carotene, which your body converts to vitamin A." [WatermelonHealthbenefits]
8. Bell Peppers [Water content: 92%]: Due to the high amounts of water and nutrients contain in bell peppers, they may provide a number of health benefits, mainly vitamin C. Fresh, raw bell peppers also contains carbs, a decent source of fiber and small amounts of protein and fat. Most of the carbs are sugars, such as glucose and fructose. Bell peppers are full with many vitamins and minerals such as very high in vitamin C (A bell pepper providing up to 169% of the RDI), vitamin K1, vitamin E, vitamin A, folate, and potassium. Bell peppers contain many healthy antioxidants, as well as capsanthin, violaxanthin, lutein, quercetin, and luteolin. These plant compounds with many health benefits are improved eye health and reduced risk of anemia. [Source]
9. Cauliflower [Water content: 92%]: Cauliflower offers a significant amount of water, fiber and nutrients. “Cauliflower has a group of substances known as glucosinolates. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer -- they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects. 100% of the daily recommended amount of vitamin C, About a quarter of your daily vitamin K, 2% calcium and iron, 6% potassium, and More than 3 % magnesium". [HealthBenefitsCauliflower]
10. Cabbage [Water content: 92%]: Cabbage is a low-calorie vegetable that is rich in vitamins, minerals and antioxidants. Cabbage has powerful antioxidants that may support reduce inflammation. The body needs vitamin C for many important functions, and its powerful antioxidant. Red cabbage is providing Vitamin C “about 85% of the RDI per cup (89 grams)”. “Cabbage contains insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements. Cabbage contains powerful pigments called anthocyanins, which have been shown to reduce the risk of heart disease. Potassium helps keep blood pressure within a healthy range. Increasing your intake of potassium-rich foods like cabbage may help lower high blood pressure levels. Cabbage is a good source of soluble fiber and plant sterols. These substances have been shown to reduce LDL cholesterol. Vitamin K is critical for blood clotting. Cabbage is an excellent source of vitamin K1, with 85% of the RDI in 1 cup (89 grams).”[BenefitsofCabbage]
11. Strawberries [Water content: 91%]: “Strawberries’ carbs consists mainly of fibers and simple sugars. They have a relatively low GI and should not cause big spikes in blood sugar levels”. Strawberries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium; and have small amounts of some other vitamins and minerals. “Strawberries contain high amounts of beneficial plant compounds and antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins. Strawberries may decrease your risk of heart disease and cancer, as well as help regulate blood sugar”. [StrawberriesNutrition]
12. Cantaloupe [Water content: 90%]: The significant amount of water, antioxidants, many health-promoting vitamins and minerals in cantaloupe can provide a variety of health benefits. Cantaloupe contains a variety of antioxidants, as well as, selenium, beta carotene, vitamin C, lutein, zeaxanthin, & choline.“Authors of a study published in 2009 suggest that the combination of lutein and zeaxanthin, which is present in cantaloupe, may help protect the eyes from damage that leads to age-related macular degeneration (AMD).” “A cup of cantaloupe balls provides 65 mg of vitamin C. Current guidelines recommend that adult females consume 65–75 mg of vitamin C a day and that adult males consume 75–90 mg. The fiber, potassium, vitamin C, and choline in cantaloupe all support heart health. Consuming foods rich in potassium can help decrease blood pressure. The American Heart Association (AHA) recommend that an average adult consume 4,700 mg of potassium a day to keep the cardiovascular system healthy. A cup of cantaloupe provides around 473 mg of potassium, or 10% of a person’s recommended daily intake.” “Beta carotene, tocopherol, and other antioxidants in cantaloupe may help prevent cell damage caused by oxidative stress.” “Cantaloupe has a high water content and provides fiber. Fiber and water can help prevent constipation, promoting regularity and a healthy digestive tract.” [Articles]
13. Peaches [Water content:89%]: Peaches are rich in water, fiber and antioxidants, in addition to several vitamins and minerals that may promote hydration and provide many other health benefits. Peaches are low in calories (100 g = 39 calories), and have no saturated fats with numerous health promoting compounds, minerals, and vitamins. Fresh peaches are an enough source of antioxidants and vitamin C which is vital for the “building of connective tissue inside the human body” and “develop resistance against infections and helps to eliminate harmful free radicals that cause certain cancers” as well as protect your body from aging and disease. Fresh fruits are a moderate source of vitamin-A and beta-Carotene. Beta-Carotene is a pro-vitamin, which converts into vitamin A inside the body. Vitamin A is essential for prevention of night vision issues and for maintaining healthy mucus membranes and healthy skin. Peaches are rich in vitamin A that is essential for “prevention of night vision issues and for maintaining healthy mucus membranes and healthy skin”, as well as, “protection from lung and oral cancers”. They contain many vital minerals such as potassium, fluoride and iron. “Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. Fluoride is a component of bones and teeth and is essential for prevention of dental caries. Iron is required for red blood cell formation”. Peaches are healthy and contain health promoting “flavonoid polyphenolic antioxidants including lutein, zeaxanthin and beta-cryptoxanthin. These compounds help to act as protective scavengers against free radicals and play a role in promoting healthy aging and reduction of various disease processes.” [Source] Peaches contain fiber, which gives to pleasant digestion and a lower risk of gut disorders. "Peach flowers also provide certain compounds that appear to support a healthy gut". "Peaches contain compounds that may help reduce risk factors for heart disease, such as high blood pressure, as well as triglyceride and cholesterol levels". However, more research is needed. Combinations in peaches and peach flowers may benefit keep your skin healthy by maintaining moisture and protecting against sun damage. Yet, more research is needed. "Peaches may help lower your immune system’s response to allergens, thus reducing allergy symptoms. Peaches may boost immunity, rid the body of toxins, and reduce blood sugar levels". [PeachFruitsBenefits]
14. Oranges [Water content: 88%]: Oranges are a great source of water, fiber, antioxidants and several nutrients and may help prevent kidney stones and several illnesses. Oranges are mainly created of carbs and water, with a good source of fiber that supports digestive health.  In oranges various vitamins and minerals are originated, containing vitamin C, thiamine, folate, and potassium. “Oranges are an excellent source of phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties. All citrus fruits are high in carotenoids antioxidants. Oranges and other citrus fruits are high in citric acid and citrates, which contribute to their sour taste. Research indicates that citric acid and citrates from oranges may help prevent kidney stone formation". So, oranges may support heart health and help prevent kidney stones. "Eating whole oranges is healthier than drinking orange juice. Fruit juices tend to be high in sugar and not as filling as whole fruit". [OrangesNutrition]
15. Grapefruit [Water content: 88%]: Grapefruit may promote hydration, and rich in nutrients and antioxidants that may have a number of health benefits. Grapefruit is low in calories and also provides and benefit the immune system as it contains a significant amount of fiber, several vitamins, minerals and antioxidants, known for their role in preventing infection. Grapefruit contains fiber and water that can promote fullness which helps with appetite control. “Grapefruit may help reduce insulin resistance, which can lower your risk of developing type 2 diabetes. Grapefruit contains nutrients and antioxidants shown to help protect the heart by regulating blood pressure and cholesterol levels. Grapefruit contains several types of antioxidants that may help prevent the development of some chronic conditions, including heart disease and cancer. The citric acid in grapefruit may help reduce the formation of calcium oxalate kidney stones”. [BenefitsofGrapefruit]

So, make sure you are taking small steps to eat enough WATER-RICH FOODS each day.
STAY HYDRATED!