Are Water-Based Vegetables Really Healthy? Nutrition Experts Weigh In

Most of us grew up hearing the same refrain: It’s important to eat your vegetables. But between cruciferous, allium, marrow, root, and so many more, it can be hard to identify the different types of vegetables and their nutritional benefits. Vegetables with a high water content are known for their refreshing taste, delicious flavor, and hydrating effect. Plant-based foods packed with water and fiber content leave you feeling full, but without feeling bloated. But are high-water-content vegetables enough to maintain your overall health? We asked nutrition experts.

What Are the Nutritional Benefits of Water-Based Vegetables?

Water-rich vegetables carry essential nutrients, according to Caroline Schneider, MS, RD. “Cucumbers and celery provide vitamin K–needed for bone health–and antioxidants, while tomatoes are rich in vitamin C and lycopene, a powerful antioxidant associated with decreased risk for cardiovascular disease and prostate cancer,” she explains. Similarly, lettuce—which is often written off as a nutritionless vegetable—contains nutrients like folate and vitamins A and C, which helps with cell function, vision health, and immune function. These innately hydrating vegetables are great sources of nutrients.

Which Water-Based Vegetables Provide the Most Nutrients?

According to nutrition expert Kimberly Snyder, water-dense spinach is one of the most nutrient-packed vegetables, with high levels of vitamins A, C, and K as well as iron and magnesium. Snyder and Schneider both recommend celery as another nutrient-dense vegetable, noting it as a great source of vitamin K, folate, fiber, potassium, and calcium. There’s virtually no way to go wrong with these vitamin-rich vegetables.

Overall, “tomatoes, zucchini, and celery provide the most nutritional value,” Schneider says. “Tomatoes offer 30% of the daily value of vitamin C along with a high amount of lycopene, a powerful antioxidant associated with lowering chronic disease risk.” Zucchini provides 40% of our daily intake of vitamin A, B, C, potassium, and magnesium. If you can’t decide which water-based vegetable to snack on or toss into a dish, opt for these three superstars.

Do Water-Rich Vegetables Keep You Hydrated?

Thankfully, our daily water intake includes the water-based vegetables we eat. “Data shows that we get about 20% of our daily water needs from food alone, especially fruits and vegetables,” says Schneider. “While these foods do not replace the need for drinking water, they can help with your daily fluid intake and can be part of a balanced approach to staying hydrated.” That doesn’t mean you should neglect your daily water drinking goals (at least eight cups a day), but with this knowledge, you can enhance the hydration experience. Some cucumber water, perhaps?

How to Incorporate Water-Based Vegetables Into Your Diet

The best time to eat water-based vegetables is anytime, but especially to avoid the midday slump, according to Snyder and Schneider. They can be incorporated into your meals or consumed as an energy-boosting afternoon snack—think celery and hummus, tomato and zucchini minestrone, cucumber and spinach green juice, and so much more. For a more comprehensive vegetable intake, consider tossing all your favorite water-based vegetables into a delicious salad to completely satisfy your hunger.