Month: May 2020

Water Rich Foods

In my previous article called “Water…Water…Water” I wrote that we need lo get lots of water into our bodies every day to stay hydrated and be healthy.  I gave some pretty high goals to reach.  I said that men need to get about 3 liters (13 cups) daily, and women need about 2 liters (9 cups). 

The good news is that 20% of that fluid comes from our food!  We only have to make up the difference (80% for you math wizards) by drinking water and other beverages throughout the day.

Let’s take a look at some fruits and vegetables that contain high amounts of water listed in highest to lowest percentages.

*Celery – 95% water 

 This is a very crunchy veggie and kind of stringy so I add it to my soup recipe (see my Welcome Page).  Sometimes I’ll pop a few small chunks in my mouth while I’m cutting it up for my soup.  After learning this about it I might start adding little pieces to my salads.

*Radishes – 95% water 

 I add this one to my soup.  I’ve tried them raw and don’t enjoy it – no flavor.  You might have a different reaction.  It’s a personal preference.

*Tomatoes  – 94% water 

 You probably enjoy these juicy red beauties as tomato sauce in a variety of foods.  However, in order to get the water in them it’s recommended that you eat them raw.  One way is to slice them up and add them to your salads.

*Watermelon – 92% water 

 A summer favorite!  Cold from the fridge it’s a sweet, juicy and wonderfully hydrating.  You can buy it seedless now in many places.

*Bell Peppers – 92% water 

 I love the red bells because they’re sweet, crunchy and gorgeous in my salad.  Sometimes I’ll cut up a piece and eat it raw by itself.  You can also add a few slices as a side dish with your hot meal.

*Cantaloupe – 90% water 

 This is a personal favorite of mine.  I remember eating it as a young child and loving its sweetness.  There are a few ways to enjoy it.  I cut one in half, scoop out the seeds, and eat it by the slice.  Other times I cut it up and add the chunks to a cup of yogurt, a cold and delicious way to enjoy it.

*Pineapple – 87% water 

 This delicious and juicy fruit is great by itself in chunks, especially during the hot summer months.  You can also top a dish of yogurt with some cold chunks of pineapple for a snack or light lunch.

*Carrots – 87% water 

 This is my favorite vegetable.  It’s the foundation for my “greens” soup recipe and I love eating it shredded.  Sometimes I’ll add some raw shredded carrot to my salad.  It has a beautiful orange color and a sweet taste.

*Apples – 84% water 

 I love this fruit!  My favorite is organic Galas…they’re sweet and juicy.  I eat them a few different ways.  I’m not fond of biting into an apple whole so I cut off slices and eat them.  I also cut up slices into bite size morsels and add them to a sliced up banana in a bowl.  Then I sprinkle some shredded cheddar cheese over it and I enjoy a delicious treat! 

**Hint** I’ve bought them nonrefrigerated and refrigerated (supermarkets do this) and I found the refrigerated ones to be fresher, crispier and tastier.

*Grapes – 81% water 

 I like the red seedless kind – cold from the fridge.  I’ll eat them in a bowl by themselves or top my yogurt with them.  If you like the green seedless type I recommend you eat them in moderation.  They are high in sugar and I found out the hard way years ago when I broke out in a rash after eating tons of them in a short period of time.

*Bananas – 74% water 

 This is my #1 favorite fruit!  I eat sometimes 2 or 3 a day!  Here are some ways I enjoy them…1)  In a milkshake…blend a cup of milk with a banana and drink…delicious!  I like to take my fat soluable supplements (Vitamin E and Fish Oil) with my shakes because they’re supposed to be taken with food and it’s easy for me to remember this way.  Another favorite is mashed over pancakes.  It adds a moist sweetness to the pancakes as a healthy substitute for sugary syrups.  I add sliced banana to apple chunks with shredded cheddar cheese in a bowl.  Another way I’ve eaten them in the past (haven’t found a yogurt lately that I like) is sliced over a bowl of yogurt. 

There you have my picks for water rich foods.  In my sourced websites you’ll find plenty of other choices.  Fruits and vegetables abound so I think it will depend on what’s available in your area and what appeals to your tastebuds.  Try different ones…keep what you like and leave the rest. 

Happy Healthy Eating!

http://www.healthmattersprogram.org/resources/5_Water-Content-Poster-new.pdf

https://healthwholeness.com/health/23-hydrating-foods/

 

Posted by DSaull in Nutrition, 0 comments
Water…Water…Water!

Water…Water…Water!

What’s all the fuss about drinking water?  Why is it so important to our health?   Living in the desert I know what it’s like to be dehydrated.  I even suffered a mild case of heat stroke a few summers ago which left me in a sad state for a few weeks.  Beyond that, from my nutrition training I knew that water supports our cells but I didn’t know just how deep the story goes until I researched the facts for this story.

The U.S. Geological Survey was created 125 years ago by an act of Congress and provides scientific expertise on a variety of topics concerning our natural environment.  Here’s what they say about water:

Our bodies are mostly water!

  *Our brain and heart are 73% water! 

*Our lungs are about 83% water!   

*Our skin is 64% water! 

*Our muscles and kidneys are 79% water!   

* Our bones are 31% water!   

Why does this matter?  It’s a thing called fluid balance (homeostasis for you science types).  Too little water inside our cells and they shrivel up and die.  Too much H2O and those cute little things up and burst!  Fluid balance ensures the normal functioning of our body and its optimal health.  It’s vital for physical and mental performance every day of our lives.

Here are just some of the jobs that water performs for us:

*It regulates our internal body temperature through sweating and breathing.

*Carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream.

*It helps flush waste through urination.

*Acts as a shock absorber for the brain, spinal cord and fetus

*Water forms saliva.

*Water lubricates the joints.

Replenishing this Water Daily

According to the USGS:

Men need to drink 3 liters (3.2 qts) of water each day (about 13 cups).

Women need to drink 2.2 liters (2.3 qts) each day (9 cups)

You’re probably thinking, “How is that humanly possible?”  Well, take heart people.  Here’s some good news.  20% of our water intake comes from food!  We only have to make up the other 80%!  

In my next article I will provide a list of foods that are rich in water.  Many of them are already in your diet.  I will also warn about some foods to avoid or at least eat in moderation because they encourage the body to dehydrate – not a good thing! 

https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects

https://www.reference.com/science/fluid-balance-important-9336ab4013e84cf

Posted by DSaull in Nutrition, 0 comments