Are watery vegetables really healthy? We asked nutrition experts

Most of us grew up hearing the same adage: It’s important to eat vegetables. But between cruciferous vegetables, leeks, squash, root vegetables and so many others, it can be difficult to identify the different vegetables and their nutritional value. Vegetables with high water content are known for their refreshing taste, delicious aroma and hydrating effects. Plant-based foods with plenty of water and fiber fill you up without making you feel bloated. But are vegetables with high water content enough to maintain your overall health? We asked nutrition experts.

What are the nutritional benefits of watery vegetables?

Water-rich vegetables contain important nutrients, says Caroline Schneider, MS, RD. “Cucumbers and celery provide vitamin K—needed for healthy bones—and antioxidants, while tomatoes are rich in vitamin C and lycopene, a powerful antioxidant that’s been linked to a lower risk of cardiovascular disease and prostate cancer,” she explains. Likewise, lettuce—often dismissed as a nutrient-poor vegetable—contains nutrients like folate and vitamins A and C, which support cellular function, vision, and immune function. These naturally hydrating vegetables are great sources of nutrients.

Which watery vegetables provide the most nutrients?

According to nutrition expert Kimberly Snyder, water-rich spinach is one of the most nutrient-dense vegetables, containing plenty of vitamins A, C and K, as well as iron and magnesium. Snyder and Schneider both recommend celery as another nutrient-dense vegetable, pointing out that it’s a great source of vitamin K, folate, fiber, potassium and calcium. You can’t go wrong with this vitamin-rich vegetable.

Overall, “tomatoes, zucchini and celery offer the highest nutritional value,” says Schneider. “Tomatoes provide 30% of the daily value of vitamin C, as well as high amounts of lycopene, a powerful antioxidant that has been linked to lowering the risk of chronic disease.” Zucchini provide 40% of our daily intake of vitamins A, B, C, potassium and magnesium. If you can’t decide which watery vegetable to eat as a snack or add to a dish, opt for these three superstars.

Do water-rich vegetables provide sufficient fluids?

Fortunately, our daily water intake is also met by the watery vegetables we eat. “Data shows that we get about 20% of our daily water needs from foods alone, especially fruits and vegetables,” says Schneider. “While these foods don’t replace drinking water, they can help with your daily fluid intake and be part of a balanced approach to maintaining hydration.” That doesn’t mean you should neglect your daily water drinking goals (at least eight cups a day), but with this knowledge, you can improve your fluid intake. Maybe some cucumber water?

How to incorporate watery vegetables into your diet

The best time to eat watery vegetables is anytime, but they’re especially important to avoid the midday slump, Snyder and Schneider say. 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 juice, and more. For a more complete vegetable intake, consider adding all of your favorite watery veggies to a delicious salad to completely satisfy your hunger.