The 19-year-old helping to stamp out homophobia at music festivals

If you were at V Festival or Reading and Leeds this year, you may have noticed some LGBT videos playing in between sets.

It’s all down to one 19-year-old who was fed up that he, and lots of people he knew, were experiencing homophobia.

So Dave Olshanetsky wrote to Melvin Benn, the boss of Festival Republic, who runs festivals worldwide.

To his surprise, he wrote back and now they are working together to stamp out homophobia at music events.

“I’d gone to a festival before with a guy, and these girls were just pushing us,” Dave recalls.

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“At first I thought they were just trying to get to the front and then we saw their main issue was just with us.

“It only happened after they saw us kiss and they had a bottle of wine and they tried to pour it all over us.”

He says he complained to the security guards but they said there was nothing they could do because there was nothing in their rules about homophobia.

Dave has a big following on his Tumblr account and says people were messaging him with similar stories.

“So I found Melvin Benn’s email and wrote to him,” he tells us backstage at Reading Festival.

“I said, ‘I’ve experienced some of this stuff personally and here are the statistics from other festivals showing this is a widespread issue and nothing is being done about it.'”

He says Melvin Benn responded and asked to meet him so they could figure out how to tackle the issue.

“Firstly, we decided that all security staff needed to know various homophobic slurs and slang,” he explains.

“They should treat them the same as if they heard a racist term and if they hear it, they’ll cut the person’s wristband off and they will be thrown out.

“There are also videos we have helped to create that are played at every festival from Wireless to Download, V to Reading and Leeds.

“They show that festival culture and diversity is really important and if you are someone who wants to tell two guys kissing to stop then this is not the place for you and it won’t be tolerated.”

These plans were only decided in May just as the festival season was beginning.

The videos are played at all the festivals run by Melvin Benn and Dave says the festival boss has been speaking to other festival organisers too.

He also says there are more plans that could be implemented next year.

These include an LGBTQ hour at the silent discos plus more LGBTQ representation at festivals

Teenage girl admits stabbing classmate 19 times ‘to appease Slender Man’

A 15-year-old girl pled guilty to repeatedly stabbing a classmate in order to appease the fictional character known as Slender Man.

Anissa Weier admitted to plotting the sacrificial killing of her friend with an accomplice after reading horror stories about the character online.

The teenager and schoolfriend Morgan Geyser played hide and seek with Payton Leutner, before knifing her 19 times in a forest near their home in Waukesha, Wisconsin.

Police found Geyser and Weier walking nearby, with a knife in one of their rucksacks. Both were charged with attempted first-degree murder.

Weier admitted the lesser charge of attempted second-degree murder as a party to a crime with use of a deadly weapon.

“I believed that if I didn’t go through with it, Slender Man would come and attack and kill myself, my friends and my family,” she told Waukesha County Court. Those I cared about the most,”

An example of the Slender Man character, said to have inspired the stabbing

Slender Man started with an online post in 2009 in which a mysterious spectre was photo-shopped into everyday images of children at play.

He is typically depicted as a spidery figure in a black suit with a featureless white face and regarded alternately as a sinister force and an avenging angel.

Despite her guilty plea, Weier still faces a trial next month. It is expected to focus on whether her mental health absolves her of legal responsibility for the crime.

The teenager could face 10 years in prison if she is found guilty. She will spend three years in a mental hospital if she is found not to be legally responsible.

Geyer pleaded not guilty to attempted first-degree murder last year and is due stand trial on 16 October.


Circuit judge Michael Bohren asked the teen for her account of the attack to ensure she understood her guilty plea.

“I told [Geyer] that I couldn’t do it,” Weier said, adding that her co-defendant “asked me whether or not she should do it” when they were in the woods.

“And I just wanted it to be over with so I said, ‘Go do what you have to do,’ and Peyton was then hurt,” Weier said.

The judge asked: “How was she hurt?”

“Morgan jumped on top of her and stabbed her repeatedly,” Weier said.

Hours after Weier’s plea, Geyser also appeared court for a preliminary hearing that focused on scheduling issues ahead of her trial.

Geyser’s lawyer, Anthony Cotton, said he and his client planned to proceed to trial. He declined comment on Weier’s plea, saying it would be inappropriate to do so.

Mr Cotton said he and his team had been holding weekly mock trials.

“We have continued to gather crucial information from the focus groups we’ve been convening repeatedly,” he said, adding he was “confident in our approach.

England claim 19 wickets in single day to crush woeful West Indies and claim first Test victory

It was a historic day for Stuart Broad who surpassed Sir Ian Botham to take second place behind James Anderson in the national all-time list of Test wicket-takers Getty
The cliché of choice for England cricketers is that Test cricket is titled as such because it is a test. Well, this innings and 209-run demolition of a feeble West Indies inside three days was anything but.

Joe Root’s team will take the plaudits – and the 1-0 lead in this three-match series – for finishing off their opponents in ruthless fashion.

However, the fact 19 West Indian wickets fell on this third and final day is a damning indictment on a once proud cricketing nation.

Sport is all about the thrill of competition, the uncertainty of results in closely-fought encounters. This mismatch, though, was about as competitive as a Formula One car racing a horse and trap.

Amid the carnage, there was a slice of history for Stuart Broad, whose five wickets in this match saw him overtake Sir Ian Botham to move into second place on England’s all-time list of Test wicket-takers.

Only James Anderson, whose overall tally now stands at 492 after he also picked up five in this match, is ahead of Broad.

England appeal successfully for the wicket of Shane Dowrich (Getty)
The Nottinghamshire bowler, who now has 384 wickets in the oldest form of the game, took three for four in 11 balls under the Edgbaston floodlights to hasten his team to victory.

But in terms of drama, this first day-night Test in the UK was a huge disappointment.

Not much was expected of West Indies given they had lost their past five series in this country.

You do have to wonder, though, how suitable this kind of non-event is for England in terms of preparation for this winter’s Ashes.

Starting the day on 44-1 in their first innings, West Indies begun their second barely a session later after being skittled out for 168. In all their final nine first-innings wickets fell for 124 in 31 overs. Only Jermaine Blackwood, left stranded on 79 not out, showed any fight.

With a lead of 346, there was no doubt Root would enforce the follow-on.

And the faith in his bowlers was fully justified as they ran through their opponents again, dismissing them for 137 in just 45.4 overs.

By the time England had made their opponents bat again, the fans inside a packed-out Edgbaston had already seemingly lost interest in this match as a contest.

Kemar Roach is bowled by Stuart Broad (Getty)
Indeed, as the West Indies openers sought to see off the new ball in their second innings, those inside the boisterous Hollies Stand were more enthralled by a contest of their own – getting their inflatable ball back from the stewards. One by one the punters ran to the corner of the stand – a group of sheep was followed by scores of chickens, some Mexican banditos and whatever the collective noun for Fred Flintstones is.

They got it back, too, after a few minutes of chanting their demands, the rest of the 6,000-capacity Stand joining in to offer their support.

However, as the floodlights kicked in, Anderson soon diverted their attentions back to the field as he dismissed Kieran Powell with a delivery that nipped away, took the edge and flew into Alastair Cook’s hands at first slip.

West Indies were now 15 for one in their second innings, still needing to see off another 60 overs to take this match into a fourth day. By tea, with the tourists 76 for four, those chances looked remote.

Toby Roland-Jones, weighing in with his third wicket of the day, dismissed Kyle Hope lbw before Ben Stokes extinguished West Indies’ last Hope – Shai – thanks to a smart catch from Root that left the tourists on 60-3.

Toby Roland-Jones celebrates after bowling Shai Hope (Getty)
Moeen Ali removed Brathwaite lbw on review for 40 with the final ball before tea. He then ensured Blackwood would only add 12 second-innings runs to his fine effort in the first dig, having the Jamaican stumped by Jonny Bairstow shortly after the interval, West Indies now 102 for five.

Just two more runs were added to that total before Broad struck in successive deliveries, Roston Chase trapped lbw and Jason Holder caught superbly by Cook, to draw level with Botham on the all-time list.

Those wickets also gave Broad the chance to register his third Test hat-trick, a feat no bowler has ever achieved. However, Kemar Roach’s solid forward defensive put paid to those hopes.

Yet Broad, now in one of those irresistible spells, soon overtook Botham by bowling Shane Dowrich, West Indies now 115 for eight.

Anderson pushed the tourists further towards the brink with a fine delivery that bowled Roach.

And victory was sealed in the very next over, Roland-Jones having Alzarri Joseph caught by Stokes to put the West Indies out of their misery.

Anderson had set the tone in the first over of the day when his short ball had Kyle Hope caught at gully in the very first over.

West Indies captain Jason Holder leaves the field after being dismissed by Stuart Broad (Getty)
He then ran out Powell and bowled Chase via an inside edge for an 11-ball duck to reduce West Indies to 47 for four in their first innings.

There was to prove little respite for the tourists even if Blackwood and Shai Hope put on a spirited stand of 42 to temporarily stem the flow of wickets.

That resistance was ended, though, by Roland-Jones, who first bowled Hope and then trapped Dowrich lbw to reduce West Indies to 101 for six.

Blackwood was still showing fight and the Jamaican reached his tenth Test half-century in 49 balls.

He was running out of partners, though, and lost two more before lunch, his captain Holder falling for 11 on review after edging Moeen behind and Roach bowled by Broad.

The tourists went into the interval on 145 for eight and were all out for 168 half an hour into the second session, Broad dismissing Joseph lbw and Tom Westley running out last man Miguel Cummins to leave Blackwood stranded 21 runs short of a second Test century

19 Natural Cleaning Tips

Switching to natural cleaning options is an important part of creating a natural home. Natural cleaning options can save time, money, and reduce chemical exposure. I’ve compiled below my top 19 tips for easy natural cleaning. Please share your best tips in the comment section below!

1. Baking Soda for Oven Cleaning

A paste of baking soda and water cleans ovens without the chemicals or the hassle of the self cleaning cycle. Just make a paste on the bottom of the oven, leave for a few hours and wipe off for a shiny, chemical free oven. This post explains the specifics.

2. Save Money on Magic Erasers

Rather than buy the name brand magic erasers, buy the melamine sponge in bulk from a local source or on Amazon and save!

3. Switch to Microfiber

I have saved a lot of money since I switched to microfiber, and I was using inexpensive homemade cleaners before switching! I have a basic set of antibacterial microfiber cloths and a microfiber mop set that I absolutely love and use daily. I can literally clean my entire house (except toilets) with just water now! To keep things simple, I have one color coded microfiber cloth per room. No chemicals and it saves money!

4. Make Scouring Powder

For soap scum on tubs and showers, make your own scouring powder with 2 parts baking soda, 1 part salt, and 1 part borax. It will cut through even the toughest scum!

5. Citrus Infused Vinegar

Fill a jar with (organic) citrus peels and pour undiluted white vinegar over them. Leave for a few days (up to 2 weeks) and strain out the vinegar to use as a natural cleaner. It works as a window cleaner (dilute with water), for mopping floors, or for disinfecting surfaces.

6. Use a Checklist!

Use a checklist for each room so that you can clean efficiently, or assign the jobs to children and know that they will be thorough. Here is my checklist (feel free to print and use!).

7. Treat Stains Naturally

Laundry soaps and stain treaters can be some of the worst offenders for toxic chemicals. There are natural options that work really well, but it helps to know a little chemistry, as different natural options will work better on different types of stains.

Here is my reference sheet that I keep by my washer for quick reference: (Free Printable- Click Here)

8. Clean the Dishwasher

To clean your dishwasher effortlessly, fill a dishwasher safe bowl or jar with 2 cups of vinegar and set on the top rack of the dishwasher. I used a small glass Pyrex container.

Run through on a hot cycle with no other dishes in the dishwasher to clean and remove the musty odor.

9. Clean the Garbage Disposal

I use my garbage disposal a lot and sometimes it gets that not-so-lovely odor. To combat this, there are a couple of options:

Cut a lemon in half, shove in garbage disposal and grind (with water running) for 10 seconds.
Freeze lemon and orange peels in ice cube trays with vinegar or water and throw these in and grind for 10 seconds
Pour 1/2 cup of baking soda in and then 1 cup of distilled white vinegar and let sit for 10 minutes before running the water and and the disposal
10. Natural Air Freshener

In a medium saucepan, simmer a quart of water with natural ingredients to freshen and clean the air. Just make sure not to let the water evaporate off completely! My favorite combinations are:

1 sliced lemon, 2 tablespoons rosemary and a dash of vanilla
1 sliced lime and 1 piece chopped ginger root
1 sliced orange, 1 teaspoon cinnamon, and a dash of nutmeg and cloves (smells like pumpkin pie!)
1 sliced lime and 2 tablespoons thyme

11. Homemade Laundry Soap

Save a lot of money by making your own laundry soap! Here is the recipe I use and it makes enough for our family of 7 for months and costs pennies!

12. Remove Urine Stains

If you have potty training kids like I do, urine stains in mattresses can sometimes be a problem. Here is a great solution for removing the stains and smells using hydrogen peroxide, baking soda, and dish soap.

13. Clean Shower Heads

Clean a shower head by filling a plastic bag with white vinegar and then tie the bag around the shower head so that the shower head is immersed in the vinegar. Leave on for up to 12 hours and remove carefully. Pour it down the drain and your shower head should be clean and free of hard water residue.

14. Car Upholstery

Clean stains are car upholstery with Dawn, baking soda, and club soda. Here’s the method.

15. Clean Toilet

Dump a cup of baking soda into the toilet and let it soak for at least an hour. Pour in a cup of white vinegar, leave for 5 mins and flush. Unless the toilet is really dirty, this will clean it without scrubbing! Here is my bathroom cleaning checklist and recipes.

16. Stove Vent Fan

Clean the stove vent fan with boiling water and baking soda. Here’s how.

17. DIY Glass Spray Bottle

I am not a fan of plastic spray bottles, especially when they contain substances that can break down the plastic. A friend gave me a glass spray bottle as a gift and I’ve since made several more using old Bragg’s Apple Cider Vinegar bottles with the tops from a plastic bottle. These also look a lot better in my opinion!

18. Microfiber for Windows

Since switching to microfiber for window cleaning, I will never go back! It cleans without chemicals and leaves no streaks or lint. This is my favorite brand.

19. Stock Up on Natural Ingredients

The natural cleaning ingredients I always keep on hand are:

White Vinegar
Liquid Castille Soap
Natural Salt
Baking Soda
Washing Soda
Hydrogen Peroxide
Various Microfiber

19 Amazing Free Places To Stay In Scotland If You’re Broke AF

1. Kearvaig Bothy, Isle of Skye.

This stunning bothy beside Kearvaig Bay in Cape Wrath is owned by the Ministry of Defence, has an open fire, and it’s completely free to use. More info here.

2. Black Isle Brewery, Munlochy, Inverness-shire.

This friendly organic brewery always needs extra helpers for light bottling, labelling, and capping duties. And if you help out, you get free lodging and beer.

3. Hillswick Wildlife Sanctuary, Shetland.

The owners of this beautiful sanctuary in the grounds of a 400-year-old house care for hundreds of injured wild animals every year, including seal pups, turtles, and abandoned baby otters, and provide free accommodation to volunteers.

4. Cream o’Galloway Farm, Kircudbright.

This dairy farm has a visitor centre and restaurant, and they offer free meals, free accommodation, and free ice cream(!) in return for a hand with the cows.

5. Corrour Mountain Bothy, Aberdeenshire.

This renovated bothy is run by a UK outdoor charity, and it’s right beside the majestic Coire Odhar. It’s free to stay in, but pretty basic. More info here.

6. Corrary Farm, Glenelg.

This beautiful little farm is situated in a quiet glen. They grow organic vegetables, as well as selling coffee and snacks from a vintage Showman’s wagon. Visitors take turns running the wee coffee shop in return for free accommodation.

7. Blair Castle, Perthshire.

Keeping a huge country estate running isn’t easy, so the owners of this amazing 12th-century castle offer free bed and board to anyone who’s willing to help out with various tasks, like repairing fences or marshalling at their horse events.

8. Scalpay Private Island, Isle of Skye.

This amazing, tiny family-owned island is home to the historic Scalpay House, and four holiday cottages like the one pictured. You can stay for free, more info here.

9. Transition Turriefield, Sandness, Shetland.

The owners of this organic business run Britain’s most northerly veg box scheme from a 50-acre croft situated in the far west mainland of Shetland. They need helpers to pack the boxes and help with their 90 hens in return for a free bed.

10. Camasunary Bothy, Isle of Skye.

Camasunary is one of the most popular bothies in Scotland, and with a setting like this you can see why. It’s recently been upgraded, too. More info here.

11. Royal Mile Backpackers Hostel, Edinburgh.

In return for 14 hours of cleaning per week, the owners of this well-reviewed, extremely central hostel in Edinburgh will let you stay in a staff room for free. Bargain.

12. Chisholme House, Hawick.

This amazing 187-acre estate and stately home in the Scottish Borders is home to an organic garden and is run as a retreat and education centre. Visitors can stay for free in return for help with cooking, dry stone walling, and tree planting.

13. Attadale House and Gardens, Wester Ross.

This gorgeous house and country estate has a huge garden that’s open to the public, plus four holiday cottages. If you help the owners with various tasks, you get a cottage of your own, lifts to the local shops, and a free bike to use.

14. Cullen Harbour Hostel, Cullen, Moray.

You can stay at this beautiful and popular wee 14-bed hostel in the north of Scotland for free if you help the owners with their organic garden. More info here.

15. Balcraggie House, Glenelg.

This old manse has been converted into a B&B, and the owners Donna and Eddie need help with various tasks in return for accommodation. Find out more here.

16. Dalreoch Farm Estate, Amulree, South Ayrshire.

Irish entrepreneur Tam O’Braan set up Scotland’s very first ever tea plantation, and now the tea is sold in Fortnum and Mason. Tam is happy to let people stay on the Estate for free in a cottage if they lend a hand with tea-related tasks.

17. The Green House, Glenelg.

The owners of this adorable holiday cottage need help with its upkeep, and in return you can stay with them. It’s built on a hill overlooking the sea to the Isle of Skye, and also looks down the Sound of Sleat to Ardnamurchan Point.

18. This croft on the Isle of Lewis.

The couple who run this 21-acre croft on the east coast of the Isle of Lewis need some help with tree planting. In return, you can stay there for free. More info here.

19. The Lookout Bothy, Rubha Hunish, Isle of Skye.

This truly fantastic wooden bothy is a former coastguard watch station with 360° views. Sure, it might be a wee bit draughty, but with a view like this you’ll never, ever want to leave. And as it’s free, you don’t really need to.

19 Exotic Places That Aren’t In Scotland So Shut Your Lying Mouth

1. This is definitely in Vietnam, right?

No, it’s actually the Trotternish Peninsula on the Isle of Skye.

2. OK, well this is clearly a bay in Cyprus.

Nope, it’s Achmelvich in the Scottish Highlands.

3. OK, well this lake is obviously in India.

Um, no. It’s actually Loch Rusky.

4. Well these rocky mountains have to be Utah.

No cowboy movies were filmed here, it’s actually Stob Beinn a’Chrulaiste.

5. Aha, got you this time. This has to be Hawaii.

No, these palms are growing in Plockton, warmed by the waters of the gulf stream.

6. There’s no way this isn’t Paris in the springtime.

Wrong, it’s the arch at the entrance to Glasgow Green.

7. This sunny fishing village has to be in Cornwall.

Wrong again, this is Tobermory on the Isle of Mull.

8. Surely this has to be a tropical rainforest?

No, this is actually Rothiemurchus Forest near Aviemore.

9. This looks like New England in the fall.

And yet it’s Am Taigh-bàta (the boat house) at the far end of Loch Chon.

10. You can’t possibly deny that this was taken in Florida.

Wrong. It was taken in the Moray Firth off the east coast of Scotland.

11. This town must be in… Iceland?

It looks like Reykjavik, but it’s actually Fort William and Ben Nevis.

12. Is this a forest temple in Japan?

No, it’s the Hermitage near Dunkeld. Good try though.

13. This sea plane is landing on an Australian beach, no?

No, it’s actually a commuter flight landing at Barra Airport.

14. Don’t try to say this dramatic waterfall isn’t in Norway.

I will try to say that, because it’s Kilt Rock waterfall in the Isle of Skye.

15. Well there’s no doubt these lava rocks are in the Pacific.

They’re actually The Stacks of Duncansby in Caithness.

16. This looks like a fast-flowing stream in…Canada?

Sorry, it’s in the foothills of Glencoe.

17. This lush, sunny field is in Portugal for sure.

Close. It’s a popular picnic spot near Perth.

18. These are Swiss chalets, no doubt about it.

They’re actually lodges bordering Barend Loch in Dumfries and Galloway.

19. Fine, but this has to be the troll village from Frozen.

Yes, OK, you got us there. But it’s also known as Fairy Glen on the Isle of Skye.

19 Best Benefits Of Avocado

The health benefits of avocado include weight management, protection from cardiovascular diseases and diabetes, treating osteoarthritis and enhancing the absorption of nutrients for the body. It also reduces the risk of cancer, liver damage and Vitamin K deficiency-related bleeding. Avocado helps in keeping eyes healthy and  protecting the skin from signs of aging and the harmful effects of UV rays. It also helps in maintaining blood sugar levels and has antioxidant properties. It even helps to increase circulation, boost cognitive abilities, and build stronger bones!

According to a recent research study, avocado seeds are used for the treatment of diabetes, inflammatory conditions, and hypertension, as well as for improving hypercholesterolemia. Another research study shows that consumption of avocado leads to improved diet quality and nutrient intake, including a lowered risk of metabolic syndrome.

Avocado has a high fatty acid content but contains extremely low levels of cholesterol. Many people tend to stop eating avocado due to its high calorie content, thinking that it may add to their weight. However, the amount of calories is very small when compared to butter, and other high calorie dietary items. Also, much of the fat content comes from unique sources, like phytosterols, which are beneficial for a number of reasons. This article discusses the various health benefits of avocado and its nutritional content, but first, let’s learn a bit more about this valuable and beneficial fruit.

Avocados are also known as Alligator Pears, which is mainly due to its shape and the leathery appearance of its skin. It is a fruit that is grown on Persea Americana, which is an evergreen tree from the Lauraceae family. Although it doesn’t resemble these relatives, avocados are closely related to cinnamon and bay laurel. It is usually tall and can grow up to a height of 65 feet. The approximate weight of avocados is between eight ounces and three pounds, depending on the variety of avocado. It is harvested early and then allowed to ripen gradually when it is sold commercially. This is why avocados are called climacteric fruits, which only ripen after harvesting, just like bananas.

Avocados are available in many varieties, but the most popular of all is the creamy Hass variety. Avocado trees grow well in tropical, sub-tropical and equatorial areas, but like so many other fruits, the cultivation of avocados is the easiest in the Mediterranean climate. That being said, avocados originated in the state of Puebla, Mexico, where evidence in caves dates back to at least 10,000 B.C. Ancient Central American and South American cultures were known to use avocados that had grown wild, but it is unclear if cultivation began until the last few thousand years. It only appeared in other parts of the world in the last 500 years, but has quickly gained popularity for its unique appearance, taste, and apparent health benefits.

Due to its various health benefits, this fruit is now grown in number of countries. It has a very thick skin that protects it from pesticides. This is the reason you don’t need to buy organic avocados. It is one of the safest crops in terms of its low exposure to pesticides.

It is usually eaten raw, as a dessert whip, or in the form of salads with little pepper and salt. The most popular use of avocados in many western countries is in the form of guacamole, a traditional Mexican and Central American dip that is also good as a topping on hamburgers and sandwiches. Also, you may use avocado as a replacement for fat content (butter or oil) while baking or just as a replacement to mayonnaise in sandwiches. In that case you add the same amount of avocado as any other fat. This is a way to reduce your unhealthy calories intake. For instance, 3.5oz avocados contain 14.66g fat. Whereas same amount of butter contains 81g fat. Therefore, avocados can be substituted for butter while baking, so you can cut down on the calories and still have a delicious treat!

Nutritional Value Of Avocados

Avocados are considered a “Super Food” and have a special position in the food calorie pyramid. Avocados are rich in various nutrients, vitamins and minerals. Avocados are also a good source of monounsaturated fatty acids, and they have a low sugar content.  They are a good source of energy and contain a number of essential vitamins and minerals. Avocados contain calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc. They also contain minerals such as vitamin C, B6, B-12, A, D, K, E, thiamin, riboflavin, and niacin. Furthermore, they are a great source of dietary fiber, and a single serving can provide more than 40% of the daily requirement!

Avocados are rich in potassium and successfully balances the potassium to sodiumratio which is vitally important to overall health. According to CAC (California Avocado commission), a medium-sized Hass avocado contains almost 22.5 grams fat. Two-thirds of this fat is of the monounsaturated variety, and they are also very low in fructose. Perhaps most importantly, avocados have a unique collection of organic compounds like phytosterols, carotenoids, flavonoids,

Health Benefits Of Avocados

Avocados have many health benefits. They are packed with nutrients and are therefore considered as one of the best foods you can eat. Avocados are most beneficial when eaten raw. Many of the most well-researched and important health benefits of avocados are as follows:

Good Digestion: It is believed that avocados are soothing for the intestine and therefore aid in digestion. They contain soluble and insoluble fibers that help to keep digestive system running smoothly. These two types of fiber are very important for digestion, because they bulk up stools and help to ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40% of daily requirement per serving) makes this a very important food for optimizing your digestive health.

Dental Care: Consumption of avocados also helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving digestive health, and the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath as well. Avocados have also been connected with preventing oral cancers!

Skin and Hair Care: Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged.  They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis. Beta-carotene and lycopene are two of the organic compounds found in large quantities within avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.

Liver care: Avocados are very good at reducing liver damage. It has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.

Also see

17 Surprising Healthy Foods
15 Incredible Foods for a Healthy Heart
Healthy Eyes: Avocados help to keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. Those conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of those special carotenoids neutralize the effects of those dangerous free radicals.

Healthy Heart: The health benefits of avocados include a healthier heart. Beta-sitosterol, which is found in avocados, helps to maintain healthy cholesterol levels. Research studies suggest that the intake of avocado may enhance antiatherogenic properties of HDL cholesterol, which helps in protecting your heart from atherosclerosis, also known as arteriosclerotic vascular disease. The significant levels of potassium also make avocados a powerful fruit in the fight against hypertension. Potassium is a vasodilator, which relaxes the tension of blood vessels and arteries, thereby reducing the chances of clotting, heart attacks, and strokes.

Kidney Health: Your diet plays a very important role in maintaining the balance of minerals and fluids in those who suffer from chronic kidney disorders. Potassium is one of the minerals that helps in maintaining a normal heart rate. Avocados are a good source of potassium and their inclusion in your diet may provide other benefits as well. It is important to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.

Vitamin K Deficiency: A vitamin K deficiency is not very common, but is frequently seen in neonatal care. It may lead to a bleeding disorder known as vitamin K deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient intake of vitamin K during pregnancy. Inclusion of avocado in the diet of a pregnant woman may help in lowering risk of VKDB in the newborn child, since avocados are one of the rare fruits that have a very high amount of vitamin K (almost 40% of the daily requirement in a single serving!)

Morning Sickness: During pregnancy, morning sickness is very common. Avocados help to overcome nausea and queasiness during pregnancy since it contains vitamin B6, which is commonly connected to reducing nausea and vomiting.

Arthritis: The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. Arthritis affects tens of millions of people around the world, and by consuming a proper amount of avocados, studies have frequently shown the symptoms and associated pain of arthritis can be efficiently reduced!

Anti-Cancer Properties: Health benefits of avocados include a lower risk of cancers, including breast cancer and prostate cancer. Avocado contains carotenoids and monounsaturated fat, which both contribute to the significant reduction of cancer. Avocado also contains Glutathione, an antioxidant that protects the cells from cancer and the dangerous effects of free radicals. The list of antioxidant and anti-inflammatory compounds in avocados is impressive, and it is almost difficult to determine which one has the largest impact. Studies have been widely done on oral, skin, and prostate cancers, and the results show that instead of metastasizing, the organic compounds in avocados cause cancerous cells to undergo apoptosis (automatic cell death). Research is ongoing in terms of avocado and cancer.

Antioxidant Properties: Avocado contains both vitamin C and E, which help to enhance antioxidant properties of the human body. Vitamin C recycles vitamin E and helps to reduce the oxidation of LDL cholesterol. Avocado also contains antioxidants like epicatechin, violaxanthin, neochrome, and about a dozen others. Antioxidants neutralize the effects of free radicals, which are the dangerous byproducts of cellular metabolism. They are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, vision problems, premature aging, cognitive disorders, and many more.

Healthy Skin: Avocados contain many vitamins and minerals that help in maintaining healthy skin. Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to sun. Oil made from avocado helps in protecting the skin against sunburn damage. The high levels of beta-carotene in avocados can be enzymatically split into provitamin A, which has long been connected to protecting the skin from a variety of conditions and the damaging effects of the sun.

Weight Management: Regular exercise, along with a healthy diet, is very important in weight management. Avocados are fruits that provide nutritional value to the body and support weight control. Findings of a recent study suggest a number of beneficial effects of avocado on weight management.

Anti-Aging: Consuming avocados is also associated with healthy aging. It contains compounds such as xanthophyll, which have antioxidant properties. Research studies suggest that an intake of xanthophyll may decrease signs of the aging process on various parts of your body.

Bone Health: Avocados contain carotenoids such as zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects (symptom of osteoarthritis). Intake of foods such as avocado and soy may help in reducing the risk of osteoarthritis. Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, and trace amounts of calcium and selenium. All of these are connected to lowered risks of osteoporosis and improvements in bone mineral density.

Nutrient Absorption: Avocados are best eaten along with other fruits and vegetables. This is due to the fact that nutrients present in fruits and vegetables get enhanced when eaten along with avocados. The absorption of carotenoid antioxidant molecules, which helps to protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado. Therefore, adding sliced avocado to mixed salad is a good way to make a healthy meal even better. This makes avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come!

Blood Glucose Levels: Apart from the fruit, the leaf extracts of avocados also provide health benefits. A study conducted on non-diabetic and diabetic rats suggest that the leaf extracts may help in lowering blood glucose levels. For diabetic patients, the metabolism of starch-based foods into simple sugars like glucose can cause the spikes and plunges that are so dangerous for diabetics. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way. Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar that actually inhibit the enzyme hexokinase. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients.

Useful for Athletes: Athletes require a lot of energy and must maintain optimal nutrition to fuel their body. Avocado provides vitalnutrients to athletes to maintain required energy levels and good health. Moreover, they contain phytochemicals that are a natural fuel source for your body.

Avocado – Health Concerns

Avocados may cause migraines, a common type of headache. Symptoms such as nausea, vomiting and sensitivity to light are generally the symptoms of a migraine. Care must be taken and consumption of avocado should be avoided if these symptoms are experienced.

Avocado – How to Select and Store

Avocados are readily available in stores all over the world. Fresh, ripe avocados with no dark spots should be chosen. Do not refrigerate avocados unless they are ripe. If a portion of the fruit has been used then the remainder may be stored in the refrigerator for future use. Unripe avocados can be stored at room temperature.

Avocado – Quick Serving Ideas

Salad: Mix chopped onion, tomato, lettuce and avocado in a bowl. Add salt, pepper, lime juice and drizzle olive oil on the salad. You may add other vegetables or meat to the salad as well.

Soup: Garnish soups with chopped avocado for additional flavor and health benefits.

Fruit: Ripe avocados can be consumed directly.

Dressing: Avocados can be used for dressing food preparations of your choice.

Is avocado a fruit?

Yes, avocado is a fruit; technically, it’s actually a berry. Known also by the name of ‘Alligator Pear’ (a reference to its dark, rough outer skin), avocados are rich in healthy fats, and are popular in many cuisines all over the world. They have numerous health benefits, both as a food and as an addition to natural skincare products.

Are avocados good for you?

Avocados are great for your health, when incorporated into a balanced and healthy diet. They are rich in vitamins and minerals, and are full of ‘healthy’ fats; these fats can help keep you feeling full for longer. Avocados can be a great natural or vegan substitute for products like butter and margarine.

Is avocado a fruit or a vegetable?

Avocado is a fruit, not a vegetable – technically, it’s a type of berry. Avocados lack sweetness, which is perhaps where this confusion comes from. However, its lack of sweetness combined with its rich, creamy texture makes it a very versatile food – you can use it in any number of sweet or savoury recipes.

Are avocados healthy?

Avocados are very healthy! They contain healthy fats, which your body needs. Just be aware that they are usually high in calories, because they are fatty. Make sure you keep track of how much you consume; it can even be helpful to use avocado in place of less healthy fats, such as butter or margarine.

What is an avocado?

An avocado is a fruit (technically a berry), which grows on the avocado tree. It is roughly pear-shaped, with a dark and bumpy outer skin – for this reason, it is also referred to as ‘alligator pear.’ The edible portion of the avocado is the creamy flesh within, which is light-green in colour, and not sweet in taste.

Are avocados bad for you?

Avocados are not bad for your health – in fact, they contain many vitamins, minerals and healthy fats that your body needs to function optimally. Their high fat content however, does make them energy-dense or ‘calorific’ – this means that you need to be aware of how much you consume, as is true for any fatty product you may often enjoy.

How many calories does an avocado have?

100g of avocado flesh contains around 160 calories. Avocados differ in size, and so the exact calorie content you take in will, of course, depend on how much of your avocado you choose to eat. Avocados are calorie-dense because of their fat content; however, these are healthy fats, and in moderation are really beneficial to your body.

Where do avocados come from?

Avocados originate from Mexico, where they are part of traditional recipes (such as the ubiquitous guacamole) that are popular around the world for their deliciousness and health benefits. Avocado trees need tropical or subtropical temperatures to thrive, and so are also found in other parts of the world with such climates, including India and some African countries.

19 Water-Rich Foods That Help You Stay Hydrated

Proper hydration is extremely important for your health.

In fact, not drinking enough water can lead to dehydration, which can cause fatigue, headaches, skin problems, muscle cramps, low blood pressure and a rapid heart rate (1).

What’s more, prolonged dehydration can lead to serious complications like organ failure (1).

Experts generally recommend drinking several glasses of water per day to meet your hydration needs.

But while drinking water is very important, you can also get it from foods. There are many healthy foods that can contribute a large amount of water to your diet.

This article discussed 19 water-rich foods that will help you stay hydrated.

1. Watermelon

Water content: 92%

Watermelon is very healthy and one of the most hydrating foods you can eat.

A 1-cup (154-gram) serving contains over a half cup (118 ml) of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium. It is also quite low in calories, providing only 46 calories per cup (2).

Because of their high water content, watermelons have a very low calorie density. That means that a relatively large portion of watermelon contains very few calories.

Foods with low calorie densities have been shown to help with weight loss by promoting fullness and reducing appetite (3, 4).

Furthermore, watermelon is rich in powerful antioxidants, including lycopene.

This compound has been studied for its ability to reduce oxidative damage to cells, which has been linked to diseases such as heart disease and diabetes (5).

You can add watermelon to your diet by consuming it as a refreshing snack or side dish. It’s also commonly used to make salads.

SUMMARY:Watermelon is a hydrating, nutrient-dense fruit that may provide several health benefits, including a reduced risk of chronic illness.

2. Strawberries

Water content: 91%

Strawberries have a high water content, making them a very hydrating food.

Because about 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.

Furthermore, strawberries provide lots of fiber, disease-fighting antioxidants and vitamins and minerals, including vitamin C, folate and manganese (6, 7, 8).

Eating strawberries on a regular basis has been shown to reduce inflammation, which can help protect against heart disease, diabetes, Alzheimer’s and various types of cancer (9, 10).

It is easy to include strawberries in your diet by blending them into smoothies or incorporating them into salads. They also make for a unique addition to sandwiches and wraps.

SUMMARY:Strawberries are very healthy and contain lots of water. Plus, the nutrients they provide may deliver a number of health benefits.


3. Cantaloupe

Water content: 90%

Cantaloupe is a melon that’s extremely nutritious and may boost your health in several ways.

One cup (177 grams) of cantaloupe is composed of about 50% water and delivers more than a half cup (118 ml) of water per serving (11).

One cup of cantaloupe also contains 2 grams of fiber, which works together with water to promote fullness and reduce your appetite (11, 12, 13, 14).

Additionally, cantaloupe is rich in vitamin A, providing 120% of your daily needs in a 1-cup (177-gram) serving. Studies have shown that vitamin A may boost immune health by protecting against infection (11, 15).

You can consume cantaloupe plain or add it to salads, smoothies, yogurt or salsa. It also makes a great side at breakfast.

SUMMARY:Cantaloupe is a healthy fruit that provides a significant amount of water and many health-promoting vitamins and minerals.

4. Peaches

Water content: 89%

Peaches are a very nutrient-dense and hydrating fruit.

Close to 90% of their weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium (16).

Furthermore, eating peaches with the skin on may also contribute disease-fighting antioxidants like chlorogenic acid to your diet (17).

Peaches’ water and fiber contents are why they are so filling and low in calories, with only 60 calories in a medium peach (16).

It is simple to add peaches to your diet. They are commonly combined with smoothies and salads and also make a great addition to cottage cheese and yogurt.

SUMMARY:Peaches are rich in water, fiber and antioxidants, in addition to several vitamins and minerals that may promote hydration and provide many other health benefits.

5. Oranges

Water content: 88%

Oranges are incredibly healthy and may provide a number of health benefits.

There is almost a half cup (118 ml) of water in one orange, along with fiber and several nutrients (18).

These include vitamin C and potassium, which may boost your immune function and heart health (19, 20).

Oranges are also rich in disease-fighting antioxidants, including flavonoids and anthocyanins, which may prevent cell damage by reducing inflammation (21, 22).

The water and fiber in oranges may promote feelings of fullness, which is helpful for keeping your appetite under control (4, 12, 23).

Additionally, regularly eating citrus fruits like oranges may protect against kidney stones. This is because the citric acid they contain can bind with stone-forming calcium oxalate, helping flush it out of the body (24).

Proper hydration is another important factor in preventing kidney stones, which the high water content of oranges can help promote (24).

SUMMARY:Oranges are a great source of water, fiber, antioxidants and several nutrients and may help prevent kidney stones and several illnesses.


6. Skim Milk

Water content: 91%

Skim milk is very nutritious.

It’s made up of mostly water and provides a considerable amount of vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium (25).

Not only does milk help with overall hydration, but it may also help you rehydrate after strenuous exercise (26).

A few studies have shown that low-fat milk helped people stay hydrated after a workout, compared to sports drinks or plain water (26, 27).

This is partly due to milk’s electrolytes and protein content, which may help replace body fluid losses (27).

Because milk is widely available and quite cheap, it’s easy to incorporate into your diet.

SUMMARY:Milk is rich in water, vitamins and minerals and been shown to help people maintain proper hydration, especially after exercise.

7. Cucumber

Water content: 95%

Cucumbers are another healthy and hydrating food to include in your diet.

They are made up almost entirely of water and also provide a small amount of some nutrients, such as vitamin K, potassium and magnesium (28).

Compared to other water-rich vegetables, cucumbers are one of the lowest in calories. There are only 8 calories in a half-cup (52-gram) serving, and their water content makes them very refreshing (28).

You can eat a relatively large portion of cucumbers without adding a significant number of calories to your diet, which is helpful for maintaining your weight (12).

It’s easy to incorporate cucumbers into your diet. They are commonly added to salads and sandwiches, but they can also be included in cooked dishes like stir-fries and soups.

SUMMARY:Cucumbers are high in water but very low in calories. This combination is beneficial for several aspects of your health, including hydration.

8. Lettuce

Water content: 96%

Lettuce has several health-promoting properties.

One cup (72 grams) of lettuce provides more than a quarter cup (59 ml) of water, in addition to 1 gram of fiber. It also provides 5% of your daily needs for folate (29).

Folate is important for pregnant women, as it can help prevent neural tube birth defects (30).

Additionally, lettuce is high in vitamins K and A, both of which have been studied for their roles in keeping your bones and immune system healthy (29, 31, 32).

Furthermore, the combination of water and fiber in lettuce makes it very filling for a low number of calories. There are only 10 calories in a 1-cup (72-gram) serving (29).

You can easily add lettuce to your diet by using it to make salads. Additionally, you can use it as a “bun” for burgers or wrap instead of a tortilla to substitute for less-hydrating grains.

SUMMARY:Lettuce provides a few important nutrients and fiber, as well as a high amount of water, which may help keep you hydrated.


9. Broths and Soups

Water content: 92%

Broths and soups are usually water-based and have the potential to be very hydrating and nutritious.

For example, 1 cup (240 grams) of chicken broth is made almost entirely of water, which contributes a decent amount to your daily hydration needs (33).

Consuming water-rich foods like broths and soups regularly may also promote weight loss due to their low calorie content.

Many studies have found that those who consume soup before the main course of a meal eat fewer calories and therefore end up with a lower daily calorie intake (34).

In one study, participants who ate two servings of low-calorie soups per day ended up losing 50% more weight than those who consumed the same number of calories from snack foods (35).

You can significantly increase the nutrition content of broths and soups by adding lots of vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.

SUMMARY:Broths and soups are rich in water and therefore excellent foods to include in your diet to promote hydration.

10. Zucchini

Water content: 94%

Zucchini is a nutritious vegetable that may provide several health benefits.

A 1-cup (124-gram) serving of chopped zucchini contains more than 90% water and provides 1 gram of fiber. Both these components are great for keeping you full (36).

And as a result of its high water content, zucchini is fairly low in calories by volume, with only 20 calories in 1 cup (124 grams) (36).

Eating zucchini will contribute several nutrients to your diet, especially vitamin C, since 1 cup (124 grams) of it contains 35% of your daily needs (36).

Vitamin C is essential for a healthy immune system and may help protect against a number of diseases (37).

To include zucchini in your diet, eat it on its own as a side dish or add it to soups, salads and stir-fries. You can also cut it into strips to create “noodles” that you can use as an alternative to regular pasta.

SUMMARY:Consuming zucchini will contribute a significant amount of water and nutrients to your diet. It will help keep you hydrated, and it’s beneficial for your overall health.

11. Celery

Water content: 95%

Celery is a very healthy and hydrating food to include in your diet.

It’s made mostly of water, providing close to a half cup (118 ml) of it in a 1-cup (236-gram) serving.

This contributes to its low calorie content of just 16 calories per cup (38).

Like other water-rich vegetables, celery may be a beneficial weight loss food due to its high water content and low number of calories (3).

In addition, celery contains some fiber and lots of important nutrients.

It’s particularly high in vitamin K and potassium, which may protect against heart disease, certain types of cancer and bone-related diseases like osteoporosis (38, 39, 40).

It’s quite simple to incorporate celery into your diet, as it can be eaten raw or cooked. You can add it to soups and salads, or eat celery sticks along with a healthy dip such as hummus or Greek yogurt.

SUMMARY:Celery is low in calories and an excellent source of water and nutrients. These properties can promote several aspects of your health, including proper hydration.


12. Plain Yogurt

Water content: 88%

Plain yogurt contains lots of water and nutrients that may boost several aspects of your health.

A 1-cup (245-gram) serving of plain yogurt is made up of more than 75% water. It also provides several vitamins and minerals, such as calcium, phosphorus and potassium, all of which are known to help promote bone health (19, 41, 42, 43).

Yogurt is also a great source of protein, providing more than 8 grams and about 17% of your daily needs in a 1-cup (245-gram) serving (41).

Eating yogurt on a regular basis has been shown to promote weight loss, an effect that’s largely due to the appetite-reducing effects of its high water and protein contents (44, 45, 46).

To reap the full benefits of yogurt, eat plain rather than flavored yogurt varieties.

This is because flavored yogurt is typically high in unhealthy added sugar, which should be limited in your diet due to its role in promoting diseases like obesity, heart disease and diabetes (47, 48, 49).

For example, 1 cup (245 grams) of fruit-flavored yogurt contains 47 grams of sugar, which is more than four times the amount found in the same serving size of plain yogurt (41, 50).

SUMMARY:Plain yogurt is a great source of water, protein and some important vitamins and minerals. It may provide hydrating effects, along with many other health benefits.

13. Tomatoes

Water content: 94%

Tomatoes have an impressive nutrition profile and may provide many health benefits.

One medium tomato alone provides about a half cup (118 ml) of water.

It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C (51).

The high amount of water in tomatoes contributes to their low calorie content, with only 32 calories in a 1-cup (149-gram) serving (51).

Additionally, tomatoes are rich in fiber and some disease-fighting antioxidants, including lycopene.

Lycopene has been studied for its potential to lower the risk of heart disease and may help prevent the development of prostate cancer (52, 53, 54).

You can enjoy tomatoes cooked with soups, sauces and several other dishes. They are also often added to salads and used to make salsa.

SUMMARY:Tomatoes provide lots of water, nutrients and antioxidants, which are beneficial for hydration and protect against several diseases.

14. Bell Peppers

Water content: 92%

Bell peppers are another incredibly healthy vegetable with a variety of health-promoting effects.

More than 90% of the weight of bell peppers comes from water.

They are rich in fiber, vitamins and minerals, such as B vitamins and potassium. Bell peppers also contain carotenoid antioxidants, which may reduce the risk of certain cancers and eye diseases (55, 56).

What’s more, bell peppers contain the highest amount of vitamin C, compared to other fruits and vegetables, providing 317% of your daily needs in just one cup (149 grams) (55).

Not only does vitamin C benefit your immune system, it also helps your body absorb iron more effectively, promotes bone health and protects your cells from the damaging effects of free radicals (37, 57).

Because of their high water content, bell peppers are very low in calories, providing 46 calories per cup (149 grams). That means you can eat large portions of them without feeling like you’ve gone overboard (55).

There are several ways to include bell peppers in your diet. They can be eaten raw in salads, included in sauces or added to stir-fries.

SUMMARY:Bell peppers may provide a number of health benefits due to the high amounts of water and nutrients they contain, particularly vitamin C.


15. Cauliflower

Water content: 92%

Cauliflower is an excellent vegetable to include in your diet, since it is very nutritious and hydrating.

One cup (100 grams) of cauliflower provides more than one-forth cup (59 ml) of water, as well as 3 grams of appetite-reducing fiber.

Its high water content contributes to its low number of calories, with only 25 calories per cup (58).

Additionally, cauliflower consists of more than 15 different vitamins and minerals, including choline, which is not found in many foods. Choline is an essential nutrient for supporting brain health and metabolism (58, 59).

You can use cauliflower as a replacement for less-hydrating grains by chopping it finely into “rice” or using it to make a cauliflower-based pizza crust.

SUMMARY:Cauliflower provides a significant amount of water, fiber and nutrients, and it’s a good substitute for grains that are less hydrating.

16. Cabbage

Water content: 92%

Cabbage is an impressively healthy cruciferous vegetable (60).

It is quite low in calories but high in fiber and nutrients. It is also rich in vitamin C, vitamin K, folate and several trace minerals that may have a variety of health-promoting effects (3, 60).

For example, vitamin C is well known for its role in reducing inflammation and has been shown to lower the risk of chronic diseases like diabetes and heart disease (37).

In addition, cabbage provides glucosinolates, which are antioxidants that are thought to help protect against certain types of cancer, such as lung cancer (61, 62).

Furthermore, cabbage is commonly fermented into sauerkraut, which is also rich in water and may benefit digestive health (63, 64).

SUMMARY:Eating cabbage may help several aspects of your health, including hydration. This is due to its water, nutrient and antioxidant contents.

17. Grapefruit

Water content: 88%

Grapefruit is an exceptionally healthy citrus fruit with many health benefits.

In half a grapefruit (123 grams), there is close to a half cup (118 grams) of water, which contributes a decent amount of water to your daily hydration needs (65).

Additionally, grapefruit is rich in fiber, antioxidants and several vitamins and minerals, including vitamin A, potassium and folate.

It’s especially high in immune-boosting vitamin C, providing 120% of your daily needs in half a grapefruit (123 grams) (65).

Several studies have shown including grapefruit in your diet may help boost weight loss, as well as reduce cholesterol, blood pressure and blood sugar levels (66, 67, 68).

You can easily include grapefruit in your diet by eating it plain, blending it in with smoothies or adding it to salads.

SUMMARY:Grapefruit may promote hydration due to its high water content. It’s also rich in nutrients and antioxidants that may have a number of health benefits.

18. Coconut Water

Water content: 95%

Coconut water is a super healthy beverage that will keep you hydrated.

Not only does it have a very high water content, it’s also rich in electrolytes, including potassium, sodium and chloride (69).

Studies have shown that coconut water may be beneficial for rehydrating. And it’s thought to be helpful for exercise recovery due to its electrolyte content (70, 71).

Drinking coconut water after exercise is a much healthier option than drinking a manufactured sports drink, since many sports drinks are loaded with added sugar and other unhealthy ingredients.

For example, a 1-cup (237-ml) serving of Gatorade provides 13 grams of sugar, which is 50% more than in the same amount of coconut water (69, 72).

SUMMARY:Drinking coconut water is especially helpful for hydration because it’s rich in water and electrolytes.

19. Cottage Cheese

Water content: 80%

Cottage cheese is another healthy and nutritious dairy product with hydrating properties.

About 80% of the weight of cottage cheese comes from water.

It also contains 25 grams of protein per 1-cup (225-gram) serving, which is 50% of your daily needs (73).

It’s high water and protein contents are a major reason why it’s such a filling food that may help reduce your appetite (74, 75).

Additionally, cottage cheese has an impressive nutrition profile, providing 36% of your daily needs for phosphorus, 19% for calcium and 31% for selenium in just 1 cup (225 grams) (73).

Furthermore, cottage cheese is a great source of B vitamins, including riboflavin and vitamin B12, which are necessary for brain health, metabolism and keeping your bones healthy (76, 77, 78).

It is easy to incorporate cottage cheese into your diet. You can mix it with fruit, use it as a spread, add it to salads or eat it with an omelet.