Can we eat water? – Fruits and vegetables as a source of water

Article by  Karolina Jakiel 

Drinking water is one of the most important activities that should be performed every day. Water has many important functions in the human body: it is a structural part of tissues and cells, affects the digestive process, supports the transport of nutrients and participates in the regulation of body temperature. Deficiency can cause many serious health consequences. However, this seemingly easy thing is in fact often overlooked by many people. But there is a way to deliver this valuable ingredient to our body. On warm days it’s worth the water .. eat! Yes, I suggest eating water. Every day, about one-third of the water taken by adults is supplied in a solid food, the majority comes from fruits and vegetables. When eating fruits and vegetables, we supplement water, but also vitamins and minerals.

What are the products that are worth reaching for?


92-95% of cucumber is water.
This discrepancy is conditioned by the variety of cucumber. Has small amounts of vitamins A, C and B vitamins (B1, B3 and B6). These are found in the cucumber pulp. In addition, there are also folic acid and certain minerals: zinc, iron, potassium, phosphorus, calcium, sodium and magnesium. It is refreshing in taste, juicy and crunchy. Perfect for salads or drinks.


Zucchini consists of 94% water.
It has a very low energy value, 100 g is just 15 kcal. It is rich in minerals, such as iron, magnesium or potassium, B vitamins, vitamin C, which strengthens the body, vitamin A, which has a positive effect on vision and vitamin K, involved in hematopoietic processes.

Watermelon contains 92% water.
In addition, it contains vitamin C, which affects the immune system, the condition of blood vessels, makes the skin more elastic and improves its condition, vitamin A affecting the improvement of vision, vitamins B1, B2 and B6 and minerals: potassium, magnesium, copper, calcium, phosphorus , iron, zinc, sodium, manganese. In addition, we find citric and malic acids in the flesh that give the fruit a characteristic taste, as well as β-carotene and lycopene, which act together as antioxidants. Watermelons have refreshing and quenching thirst, and on hot days help to reduce body temperature, preventing overheating of the body.


90% of this fruit consists of water.
Has a slightly laxative and diuretic effect, which is also used to treat kidney and urinary problems. It has oxidative properties due to the presence of beta-carotene and vitamin E. It is a rich source of vitamins: A, C, D, P, and also from the group of B vitamins (B1, B2, B6). Has folic acid recommended for pregnant women, but also magnesium, iron, calcium, potassium, iodine and phosphorus 

Water contributes towards 96% of this vegetable. Stalks of celery contain vitamins A, C and E, calcium, potassium, phosphorus, zinc, magnesium and iron and small amounts of folic acid.
It is a low calorie product containing about 5-7 kcal in 100 g of the product, thus supporting the process of slimming, has properties that remove toxins from the body, cleansing it and improving its function. It also stimulates the digestive processes and prevents constipation, which is promoted by the content of fiber.


92% of peppers is water. It is rich in β-carotene, that is provitamin A. Paprika also contains vitamin A, a large amount of vitamins C and E and vitamins from the group B. In its composition contains folic acid, which ensures the proper development of the child’s nervous system. It contains a number of minerals including calcium, potassium, iron, magnesium and copper. It’s a source of dietary fiber, which supports the digestive system. Consuming paprika has a positive effect on eyesight, strengthens blood vessels, regulates blood pressure, improves the body’s immunity. Hot peppers thanks to the presence of capsaicin support the fat burning process. However, they aren’t recommended for people with digestive problems.


Grapefruit contains 90% water.
It’s characterized by a high content of vitamin C, is also rich in B vitamins

(folic acid, thiamine, riboflavin, niacin) and large amounts of vitamin E, which enhance antioxidant effects. This fruit is recommended during slimming diets due to its low calorie content. Grapefruit has antioxidant properties (lycopene, naringenin) that prevent cancer and destroy free radicals. It positively affects the level of LDL cholesterol and blood pressure, improves the immune system (vitamin C) and improves liver function. However, neither the fruit nor the juice should be consumed with anti-cancer drugs, statins and medicines for hypertension.


It consists of 87% water. Pineapple is rich in vitamin C, which strengthens the body and protects against infections. You will also find vitamins from the B group (B1, B2, B6), A and PP. In addition is also contains copper, zinc, iron, manganese or potassium.
Pineapple through the fiber contained in it regulates the intestinal function and gives a feeling of satiety


Tomato is 94% water.
They contain a large dose of vitamin C, which increases the body’s resistance and strengthens the walls of blood vessels. Tomatoes also contain folic acid, vitamin K, A, B1, B2 and B6, which are responsible for proper cellular functions. They contain dietary fiber, potassium, calcium, phosphorus, iron, magnesium and sodium. Tomatoes are recommended for people diagnosed with diabetes due to the low glycemic index. They have antioxidant properties and have a positive effect on the functioning of the nervous and circulatory systems.

Karolina Jakiel – master of dietetics specialist in psychodietetics.
She obtained her master’s degree at the University of Rzeszow in Poland, completed post-graduate studies in psychodietetics at the University of Social Sciences and Humanities (SWPS University) in Katowice in Poland.
During her studies, she participated in numerous courses and trainings, among others: diagnostics in the office of a dietician, insulin resistance, psychodietetics, sports dietetics, oncological dietetics, and diet for the elderly.
During her studies she took an active part in the activities of the Scientific Circle of Dieticians at the University of Rzeszow.
She is interested in healthy eating and shares her ideas through her profile in social media.

About Dr Antonella Grima

Dr. Antonella Grima M.D. M.Sc. Pg.Dip. is the founder of the Health and Nutrition Centre in Luqa, Malta. She is a Medical Doctor specialised in Public Health as well as a Registered Nutritionist. Read More >

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