By Teresa Carr
Adams County Senior Coincil
Administrative Assistant
Condensed article from aarp.org – 13 Foods With High Water Content – Add these 13 delicious, refreshing fruits, vegetables and soups that have a high-water content to your diet to help you stay hydrated.
1. Cucumber (96%) – One of the highest water-content foods you can eat, cucumber also has a lot of vitamin C, which is important for bone health and the body’s healing process, and potassium, which helps regulate blood pressure.
2. Iceberg lettuce (96%) – All leafy greens have a high-water content: 90 percent or more. Although iceberg lettuce has the highest water level, it has fewer nutrients and antioxidants than darker greens, so to get the most nutrients and water from your salad, mix your greens.
3. Tomato (95%) – Tomatoes contain vitamins C and K, which aids in blood clotting and building bones, as well as potassium. Interestingly, tomatoes have different nutritional benefits when eaten cooked or raw. Processed tomatoes, canned or juiced are high in lycopene, which research has found can help lower blood pressure.
4. Celery (95%) – Celery is high in fiber, with vitamins A, C and K and other nutrients. It’s a food you can eat without gaining weight – two stalks typically have only 15 calories and is easy on the budget as well.
5. Ice pops (94%) – There’s nothing better than an ice-cold popsicle on a hot summer day. Many do contain sugar, so consider buying sugar-free options. Try making your own with fresh fruit juice and freezing them.
6. Bell peppers (92–94%) – Green bell peppers contain the most water of any pepper (94%) but the least vitamin C (100 milligrams). Orange bell peppers provide the most vitamin C (158 mg) and are 92% water. Use a mix of green, orange and red peppers to reap the benefits of water and nutrients.
7. Mushrooms (88–92%) – Many mushrooms are a good source of water as well as potassium, vitamin B6, vitamin D and various antioxidants, which help fight inflammation and protect cells from damage. Cremini, portabella and white button mushrooms are among those with the highest water content.
8. Soup/broth (92–98%) – Broths and soups are mostly water, but store-bought versions may contain high amounts of sodium, which isn’t good for older adults who are prone to high blood pressure. Recommendations suggest making your own with carrots, celery and mushrooms.
9. Watermelon (91%) – This summer classic is high in vitamins C and A. Eat a slice or two for a hydrating, vitamin-packed dessert or make a feta cheese and watermelon salad over mixed greens for a dish that provides protein, vitamins, antioxidants and, of course, plenty of water.
10. Apples (84-85%) – All apples have plenty of water content, but different varieties contain slightly different percentages of water. Honeycrisp and Granny Smith apples have some of the highest amounts, each at 85 percent. Apples also contain fiber, potassium, B-complex vitamins and vitamin C.
11. Grapes (78–80%) – Green seedless grapes have a bit more water (80 percent) than red seedless (78 percent). Both types provide potassium and vitamin C.
12. Plain yogurt (81–87%) – The amount of water varies by the type of yogurt, with plain nonfat yogurt offering the most (87%). Yogurt provides many nutrients, including calcium, potassium, vitamin A and vitamin D, which promotes calcium absorption and bone health. Avoid flavored yogurt, for excessive sugar.
13. Carrots (88–89%) – Carrots have calcium and magnesium, which aids in regulating many body functions, including muscles, nerves and heart rhythm. And, yes, they are good for eye health, with vitamin A that’s important for the retina and vitamin C that’s linked to lower risk of macular degeneration and cataracts.
Just A Thought: “The human need to play is a powerful one.” ~Leo Buscaglia, Bus 9 to Paradise: A Loving Voyage, 1986
