We all know that our body is made up of 75% water. Water is vital for the proper functioning of the body. But drinking water is not the only way to help us stay hydrated. A lot of nutrients rich food we eat also contains high amounts of water. So, one should include water-rich foods, which combines great nutrition with proper hydration, in their diet. Why Are Water-Rich Foods Important? Drinking water alone does not serve the purpose; our body also needs electrolytes with it. Hydrated rich foods have various health benefits and are ideal to fulfill the requirement of nutrients, electrolytes, and water in one plate. Luckily, our favourite popular health food is also considered great hydrating food. Here Is the List of 10 Rich Foods That Keep You Hydrated: 1. Cucumber: The first food to come on our highly hydrating foods list is cucumber. With an impressive 96% water content, it is high in potassium and also great for the skin. 2. Tomatoes: Tomatoes have 95% water in their composition. Tomatoes are rich in lycopene, helping prevent skin cancer and boost the immune system. 3. Mushrooms: These are a good source of protein with low fat and carbohydrate. But these have a surprising 92% water content. Mushrooms are rich in riboflavin, which is great for the heart. It also has antioxidants like selenium. 4. Zucchini: Zucchini is low in carbs and high in dietary fibres, with 95% water content. It is great for weight loss. It can be used as a replacement for pasta and also be used in salads. 5. Watermelon: It is a low calorie, nutrient-rich fruit. It is called watermelon considering its rich water content, i.e. 92%. It contains various vitamins like Vitamin C and lycopene. Also, Know About: 7 Nutrient-Rich Foods You Must Include in Your Daily Diet 6. Strawberries: They have 92% water content. They are low in carbs and sugar with a glycemic index (GI) of 40. They do not lead to a spike in the sugar level either. 7. Broccoli: A popular choice when it comes to healthy vegetables, broccoli with an impressive amount of phytonutrients, antioxidants, and vitamins also has about 91% water content, adding to its already glorious description. 8. Cauliflower: Another popular cruciferous, cauliflower is rich in fibre and flavour with 92% water content. 9. Grapefruits: Grapefruits are low in calories but have a variety of nutrients and about 90% water content. It is also a rich source of vitamin C. 10. Soups: Water being the key element of soups, they are a great option for incorporating various hydrating foods in one bowl. Honorable Mentions: Carrots have 90% water content and are good for vision. Radishes have 95% water content and have a cooling effect on the body. Kiwi, oranges, peaches, and cantaloupes have above 85% water content. Yogurt and milk also have above 85% water content. Celery has about 95% water content. Conclusion: The amount of water required by the body varies from person to person. But hydration with plain water excludes minerals and electrolytes. Water-rich food, thus, serves a vital role by providing the goodness of nutrient-rich food and water. Popular health food is relevant even when talking about hydrated food. Hydrating foods from the highly hydrating foods list like mushrooms and yogurt are a good source of protein. Others are low in calories and carbs and are high in fibres, providing many health benefits and boosting the immune system. Here Are Some Frequently Asked Questions: Q.1. Can we eat dehydrated food daily? No, dehydrated foods are concentrated in sugar and, due to lack of water, are difficult to digest. So, they should only be consumed occasionally. Q.2. What kind of food should we have during winter? Seasonal vegetables and fruits should be consumed. Soups, broths, and other warm foods with fat like ghee (clarified butter) are good in maintaining body temperature and energy. Q.3. What are the health benefits of eating hydrating foods? Hydrating foods help in good digestion, weight management, and low fatigue. Hydrating foods are filling and check to overeat while keeping a person active and hydrated.    

Chickpea is a legume of the pea or bean family. It has been a popular part of Indian and Middle Eastern diets for ages. There are two basic varieties of the chickpea: The Kabuli and The Desi. The Kabulis are big, white, or beige and have a smoother coat. The desi is darker, smaller, and harder on the outside and is, sometimes, called the Brown Chickpeas or the Black chickpeas. The Health benefits of chickpeas are many, as they are high in fibre, protein, and complex carbohydrates. The calories in cooked chickpeas are low and, at the same time, chickpeas are also essential sources of vitamins and minerals like Vitamin B6, Folate, iron, manganese, selenium, calcium, and potassium among others. High protein and fibre in chickpeas make it popular. Eight Unexpected Health Benefits of or About Chickpeas That You May Not Know: 1. Healthy heart Chickpeas are good for your heart, as they include fibre, potassium, B Vitamins, iron, magnesium and selenium. Chickpeas do not contain cholesterol; rather, the soluble fibre in them helps reduce blood cholesterol. Chickpeas provide around 13 gm of fibre in just one serving (164 gm), which is pretty high. Remember, that fibre-rich diet is linked with a low risk of heart diseases. 2. Helps in weight loss Chickpeas are low calorie and nutrient-rich food. Their fibre and protein-rich composition suppresses appetite and hence, restricts calorie intake. It means that you feel full after having chickpeas and don’t get the urge to unnecessarily eat for the next few hours. This not only helps in weight loss but also maintaining the weight after that. 3. Prevents Cancer Chickpeas reduce the risk of various types of cancers. Butyrate and fibre in chickpeas reduce the risk of colorectal cancer, whereas, vitamin B is known to help protect against breast and lung cancers. Chickpeas also contain saponins, which reduce the risk of multiple types of cancer at the same time. 4. Manage and prevent diabetes Chickpeas don’t increase your sugar levels, as they have a low Glycemic Index (GI). This helps in blood sugar management and also the prevention and management of diabetes. High fibre, Magnesium, B vitamins, and zinc in chickpeas can also help in preventing Type 2 diabetes. 5. Bone and Muscle strength Protein is required for the repair of muscle tissues. Chickpeas, being rich in protein, are beneficial for your muscle strength. Besides protein, chickpeas are a good source of iron, calcium, manganese, and Vitamin K and A, which are essential for bone health. They make your bones stronger and help in preventing Osteoporosis. 6. Digestive benefits Chickpeas, with their high fiber, help in promoting good “gut bacteria” and keep the digestive system smooth and healthy. 7. Healthy brain Choline and selenium in chickpeas enhance various brain functions, including memory, thinking, muscle control and regulation of metabolism. 8. Anaemia Chickpeas are recommended for people with iron deficiency, as chickpeas are a good source of iron and vitamin C (helps in absorption of iron). It can even help overcome fatigue or tiredness among people. Chickpea Nutrition Facts: As mentioned above, chickpeas are nutrient-rich food. Referring to the data of the United States Department of Agriculture, we have listed some of the essential nutrients that one cup of chickpea (164 gm) contains: Energy 267Kcal Carbohydrates 44.7 gm (7.8gm of which is sugar) Protein 14.4 gm Fat 4.2 gm Fibber 12.5 gm Iron 4.7 gm Folate 280 mcg Vitamin K 6.6 mcg Conclusion: Chickpea is a superfood, which has many health benefits. It is a good option for vegetarians and vegans and for those looking to reduce their meat intake. It is gaining popularity globally, and you should also add it to your diet. FAQs: Q: Can we eat chickpeas every day? A: Yes, you can consume it every day. But consult a physician if you are on a medication or allergic to other legumes. Q: How do you eat chickpeas for protein? A: you can consume chickpeas in various ways: Hummus, Falafel, roasted chickpeas, in a vegetable soup, Dal, etc. Q: Are boiled Chickpeas good to eat? A: Yes, but you should boil them properly, as raw or undercooked chickpeas can cause indigestion.

The human body cannot produce everything required for its function. Therefore, you need to include the seven essential nutrient-rich foods in your diet to maintain optimal health. Having a balanced diet rich in nutrients is essential for the normal functioning of your body. Therefore, you must consider including nutrient-rich food items in your diet to improve your immune system and overall health. Nutritious foods often include a lot of minerals, vitamins and low-calorie ingredients to nourish your body. They even help in reducing the risk of chronic health conditions. Getting these healthy nutrients through food ensures your body can properly absorb them. So, try eating foods that contain high nutrients. What is Nutrient-Rich Food? Foods that are high in nutrients are often low in sodium, sugar, starch, and bad fats. They even contain high minerals, vitamins, and fewer calories. These help in nourishing the body and keeping you healthy. Such foods also help in reducing the risk of various chronic diseases. Which Nutrient-Rich Foods is Important? Nutritionists spend so much time discussing digestible minerals, vitamins, nutrients, and other fractions of proteins required for the human body. However, people often take important nutrients for granted. To improve your health and immune system, your body requires foods rich in the three macronutrients, such as carbohydrates, proteins, and fats. The body also needs micronutrients (such as vitamins and minerals) in small portions. Food rich in both macro and micro-nutrients is sufficient for a balanced meal. It’s important to consume nutrient-rich foods because they function as the building blocks of your body’s cellular growth, as well as improve immune function, increase energy, and boost overall repair. Following is the List of 7 Nutrient-Rich Food for a Balanced Diet: Vegetables Since vegetables are the main part of the essential nutrients food lists, such as minerals, vitamins, and antioxidants, you must consume a variety of vegetables daily. Vegetables in different colours have a complete range of nutrients for your body. Dark, leafy greens are the best source of essential nutrients. They include: Kale Spinach Broccoli Green beans Collard greens, etc. Yogurt Creamy, thick, and smooth yogurt is a great source of potassium, protein, and calcium. It is also a good source of natural probiotics to improve digestion. The nutrients present in yogurt help build strong bones and keep your immune system stronger. It is best to use plain, non-fat yogurt for making smoothies, dips, and salad dressings. You may even use it for tipping soups, nachos, stews, and other recipe toppings. Nuts Nuts are high in nutrients. So, having a handful of nuts daily is a good way to provide sufficient nutrients to your body. It is best to have almonds, walnuts, cashews, pistachios, etc. in the right portion daily. Eggs Eggs are a great source of natural protein and contain all eight amino acids required for your body. Having eggs daily for breakfast will keep you full for longer and offer you enough energy for working all day long. It even provides sufficient nutrients to your body.