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10 Summer Vegetables and Fruits To Keep Children Hydrated

4 min read

Stay hydrated in summer
Most of us look forward to summer just to enjoy delicious mangoes and melons. Oh! the sweet taste of juicy plums and intense flavor of guava, we love them all! When talking of summer, our kids don’t cease to jump around and play even in scorching heat. During this period, body tends to easily lose water through perspiration and increases the chances of dehydration. Around 70 percent of your body is made up of water, so you need to frequently fill the body tank to maintain the continuum. Now pushing the children to drink water can be quite daunting. Kids love variety, and colorful things attract them.

Why Is It Important To Keep Children Hydrated?

As a matter of fact, a child’s body does not cool as efficiently as an adult’s body. Fluids form sweat and children are at a huge risk of dehydration, if the fluids that are expelled from the body are not replaced.It is advised that one should not wait for the child to come and say he’s thirsty, but liquids should be offered to the child on regular intervals to make him stay away from dehydrating himself. As parents, you will need to increase your kid’s intake of liquids, and other fruits and vegetables that are good for the scorching summers. And always remember, with kids, variety is the key.

10 Summer Vegetables and Fruits To Keep Children Hydrated

So why not become smart mothers and add the below in daily diet to keep children hydrated and happy during summer? Veggies also help in combating dehydration, so feel free to feed the below listed foodstuffs to your little one:

  1. Cucumber: The most common idea of salad on Indian menu. Cucumber is made of 95% water and is considered absolutely refreshing. You can serve it in various forms such as kachumber salad together with tomatoes, onions and capsicum, in chutneys paired with mint, cucumber raita or simply munch them raw. They are a great source of minerals and fiber
  2. Summer Smoothies

  3. Tomatoes: Tomatoes consist 94% water and can be consumed raw, in salads or cooked in gravies or sauces. Tomatoes have also been used extensively for external application to obtain beautiful skin and protection from harmful UV rays. An emerging super food, it is high in antioxidant, fibre, decreases bad cholesterol, boosts immunity and helps flushing out toxins from the body
  4. Cantoloupe melon (“kharbuja”): This delicious fruit has high water content, along with fiber and Vitamin A. It also helps fight cardiovascular diseases and prevent anemia. The high content of Vitamin K and E keeps the body replenished and hydrates the skin. Simply cut yummy slices of this melon or top ice cream with it. You may even blend delicious smoothie out of it!
  5. Cauliflower or broccoli: They have high water content, are rich in Vitamin K and A. You may want to serve hot gobhi parantha for your little one, maybe with cucumber raita? They contain calcium, essential minerals, antioxidants and fiber. All in all they are good for the health
  6. Watermelon: This most popular seasonal relish is made up of 92% water. The added benefits include healthy dose of essential minerals such as potassium, magnesium and vitamins, especially Vitamin C. This summer super fruit contains Lycopene, an antioxidant fights against cancer and protects from sun exposure
  7. Watermelon

  8. Cabbage: Cabbage is crunchy and juicy at the same time! It’s easily available, is economical and can be eaten raw or cooked. Apart from high source of fiber, it helps in weight loss and is anti-carcinogenic. You can include it in salad, simply top it up with freshly squeezed lemon juice. Or make rolls or prepare Chinese noodles or falafels where cabbage is used abundantly
  9. Iceberg lettuce: Its about 90% water and tastes delicious! Try homemade burgers and fill it layers of iceberg lettuce. You may even serve it in a form of chilled salad. It’s low in calories, high in Vitamin A, fiber and Omega fatty acids. This wonder salad also contains iron and potassium. Potassium plays an important role in regulation cell fluids
  10. Carrots: Don’t be fooled by the appearance, carrot is actually 90% water. It is rich in beta-carotene, which is good for eyes and fight cancer. It may be eaten raw in salad or surprise your little one with yummy Gajar ka halwa!
  11. Pineapple: Kids love the taste of pineapple and are more than happy to have pineapple juice or pinacolada. It contains Bromelain, which aids digestion. The high content of manganese helps in keeping bones and gums healthy. The anti-inflammatory properties help fight bronchitis, swellings and other infections, which may increase due to pollen exposure
  12. Berries: Blueberries, Strawberries, raspberries are abundantly available during summer. These multicolored berries are high in antioxidants and vitamin C which boost immunity. These juicy berries can be an excellent snack and can be eaten whole at any time of the day. You may add them to the cereal and yogurt too

Summer Fruits
Most people believe that nothing can replace water, well considering the above water-rich foods, laden with vitamins, minerals and fiber; these are indeed more delicious options. Instead of sipping high calorie fruit juices, why not opt for these natural ingredients to stay hydrated? These are not only low in calorie but also help detoxify the body. Put simply, these are more nourishing for your child.

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