WATERMELON CUCUMBER OR SPINACH KNOW WHICH WATER RICH FOOD WILL KEEP YOU HYDRATED AND FIT THIS SUMMER
WATERMELON CUCUMBER OR SPINACH
Know which water-rich food will keep you hydrated and fit this summer
in this articles we will guide you and show you the best food for your health that will make you more comfortable with the best vitamins
In according to / Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, show on how to plan healthy meals and salads
Did you know that spinach and cucumber have 96 per cent water, followed by tomatoes at 93 per cent and watermelon at 92 per cent? Now that it’s summer, incorporating water-rich fruits and vegetables into your diet can be especially beneficial for staying hydrated, maintaining your electrolyte balance and overall health.
Dehydration can lead to issues like fatigue, headaches and even more severe complications if left untreated. Adequate hydration is crucial for various physiological functions, including regulating body temperature, aiding digestion, transporting nutrients and flushing out toxins. That’s why the following list of fruits and vegetables, all of which have additional nutritional properties, are a safe pick for the season.
Watermelon: Watermelon has an incredibly high water content of around 92 per cent. Besides, the fruit is rich in antioxidants, potassium, vitamin C, lycopene, beta carotene, fibre and bioactive phytochemicals. Many ask whether watermelon is safe for diabetics.
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Use portion control as it has a high glycaemic index (GI) of 72, which is considered moderate to high. However, being 92 per cent water and rich in fibres, which delay the release of sugar in the bloodstream after a meal and restrict calorie intake by keeping hunger pangs at bay, watermelon has a very low glycaemic load (GL) of five per serving of 120 grams. GI is a measure of how quickly a food raises blood sugar levels and foods with low GI index are generally considered better for people with diabetes. GL is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. So even with a high GI that makes sugar enter the bloodstream quickly, a watermelon slice doesn’t actually have that much sugar, as long as you don’t have too much of it. This suggests that consuming watermelon in its whole fruit form is a safe and a delicious proposition for diabetics, non-diabetics and everyone in between.
Cucumber: This is another summer favourite known for its refreshing crunch and high-water content of about 96 per cent. Its high fibre content helps in digestion and promotes a feeling of fullness, reducing the likelihood of overeating and preventing post-meal sugar spikes. This makes it an ideal snack for those striving to shed excess pounds. Cucumbers are anti-inflammatory and contain compounds like potassium and magnesium that are beneficial for maintaining healthy blood pressure levels by widening arteries, reducing the risk of cardiovascular diseases. The fibre manages cholesterol. Cucumbers have a low GI, making them suitable for stabilising blood sugar levels. There are just 16 calories in a cup of cucumber with its peels. Cucurbitacins in cucumber help regulate insulin production and the metabolism of hepatic glycogen, a key hormone in the processing of blood sugar.
Berries: Berries, such as strawberries, blueberries and raspberries, are packed with vitamins, antioxidants and water. While their water content may vary slightly depending on the type of berry, they generally range from 85 per cent to 92 per cent water. The combination of water and nutrients in berries supports hydration, aids in cellular repair and helps combat oxidative stress. Antioxidants found in berries, such as vitamin C and polyphenols, play a crucial role in reducing inflammation, boosting immune function and protecting against chronic diseases.
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Tomatoes: This summer staple boasts a high water content of about 95 per cent. It is rich in vitamins, minerals and antioxidants like lycopene, which has been known to reduce the risk of heart disease and certain types of cancer. Incorporating fresh tomatoes into salads, sandwiches or sauces can be a delicious and hydrating way to enjoy summer meals.
Leafy greens: These include lettuce, spinach and kale. These are not only nutrient-dense but also contain a significant amount of water, typically ranging from 90 per cent to 96 per cent. Known to aid digestion, immune function and cardiovascular health.
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