Food & Diet

Vitamin D-rich Fruits And Veggies That Are Also Hydrating

Written by Smriti Dey
Published: May 24, 2024

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Vitamin D is one of the most essential nutrients required by the body, along with other macronutrients. Vitamin D is necessary for healthy bones and a more robust body structure.

Vitamin D can be found in many flavorful and hydrating foods, especially in summer, from various fruits and vegetables to meat, fish, and even egg yolks. One can also forget milk when it comes to vitamin D, as it is the major source of vitamin D in most children and adults.

Without vitamin D, one can face many bone problems in older age, such as arthritis, osteoporosis, brittle bones, and other problems. If you are looking for a fun and flavorful way to boost your vitamin D levels and make your bones stronger and better, make sure to read this list.

Hydrating Vitamin D Fruits And Vegetables To Try
1. Watermelon

Watermelon is the most hydrating fruit, which is humongous in size and very sweet in taste. It also contains lots of micronutrients, including vitamin D. Hence, it makes the perfect and first choice for you to go for to curb your cravings and your nutritional needs. Watermelon can be made into many things, such as ice cream, juices, popsicles, and more.

It can also be cooked when less ripe into curries and candies for extra flavor with the same nutrients. It is also very shocking to know that watermelon peels can also be used to make candies and curries after boiling them and making them soft. Watermelon peels are also nutritious.

2. Pears

In Asian households, peers are a sign of respect and love, as every parent likes to peel off the fruit in front of them to serve. This represents a way of saying that they love them and care for them the most. Pears have been such symbolic fruit. It has lots of nutritional values, too, along with lots of micronutrients. The fruit is very hydrating and cool, and it has abundant vitamin D. Pears can not only be served as a sweet fruit but also as a garnishing ingredient or a spice in many Asian dishes such as kimchi, shrimp paste, and other dishes. Organic and local pears will make a great candy; you can also use them for hydrating drinks.

3. Blueberries

Blueberries are one of the most favorite ingredients in almost any household. Blueberries are nutritious and full of Vitamin D and other macronutrients. The taste of blueberry is also very sweet and wholesome, which can be added as various toppings to make the dish more fun and flavorful. Even dry blueberries contain nutritional values, including vitamin D, iron, and more. One can also make blueberry jam out of organic blueberries to have the most nutritional value and preserve it for the whole year.

4. Avocado

If you want to start your morning with one of the most delicious and mainstream fruits, which are rich in vitamin D, you can go for avocados without any doubt. Avocados are full of nutrients and are not too sweet or sly to start your day with. It has the perfect creamy consistency and goes great with toast and an egg.

One can make many things out of avocado, such as avocado pasta, pesto avocado sauce, avocado egg toast, avocado milkshakes, avocado smoothies, and even avocado ice creams to have a fun and playful boost of Vitamin D.

5. Cucumbers

Concerning hydration, one should not compromise and look down upon cucumbers. All the cucumbers have 90% water content. It is very nutritious and delicious simultaneously on a hot summer day. Cucumbers also contain lots of iron and Vitamin D, which you can eat with different kinds of spicy foods to refresh your palette. Cucumber remains the perfect choice for a hydrating vegetable regardless of season.

It can be made into various delicious salads and even raitas to cool the body on a hot summer day. Did you know you can also make cucumber juice to boost your nutritional intake and hydration? Keep experimenting with the vegetable to get the best out of it.

6. Tomatoes

Tomatoes are also one of the best ingredients to add to breakfast, lunch, or dinner and improve the nutritional quality of the food. This gives you hydration and Vitamin D together with a fun and flavorful dish. Tomatoes come in various options that you can try, from sun golden tomatoes to Japanese tomatoes, one can always have it ripe for a vitamin D boost. It is also extremely juicy and has a high-water content, which can curb dehydration and iron requirements.

These fruits and vegetables can be very dull and bare. Still, if you want to try new ways to ensure you get the best nutrition while hydrating yourself, you can turn these into an entertaining and creative dish to enjoy your summer. Not everything must be boring, but being healthy is necessary and fun.

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The views expressed are that of the expert alone.

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