Vegetables (80-95% water on average)

• Baked potato 75%
• Iceberg lettuce 96%
• Tomatoes, canned 94%
• Cucumber 96%
• Spinach 91%
• Canned pumpkin 90%
• Broccoli 91%
• Squash, various types 88%
• Sweet potato 80%
• Carrots 88%

Fruits (80-95% water on average):

•Watermelon 91%
• Grapefruit 90%
• Cantaloupe 90%
• Peach 89%
• Applesauce, unsweetened 88%
• Raspberries, fresh 86% (p.8) • Apple 85%
• Kiwi fruit 83%
• Mango 83%
• Fresh strawberries 96%
• Grapes (red or green) 80%
• Raspberries, frozen 73%
• Blueberries, frozen 77%

Soups and Smoothies (85-95% water on average):

• Shake or smoothie made with greens and fruits 80%
• Mushroom soup (canned) 87%
• Chicken noodle soup (canned) 94%

Fish (70-90% water on average):

• Canned tuna 74%
• Salmon 69%
• Pollock 74%

Meat (45-62% water on average):

• Ground turkey 62%
• Chickpeas (garbanzo beans) 60%
• Chicken 51%
• Beef, round steak 55%

Dairy (35-88% water on average):

• Cottage cheese 82%
• Yogurt, plain, 86%
• Egg, poached 75%
• Ice cream, rich 57%
• Cheese, feta 57%
• Cheese, mozzarella 50%

Breads and grains (30-40% water on average):

• Bagel 32%
• Brown rice, cooked 73%
• Ready to eat cereals 2%
• Whole-grain bread 31%
• Barley, cooked 69%

Nuts and seeds (2-5% water on average):

• Peanuts 3%
• Pumpkin seeds 2%
• Mixed nuts 2%
• Sunflower seeds 1%
• Almonds 5%

Fats and oils (0% water on average):

• Olive oil 0%

Fast food (10-60% on average):

• French fries 39%
• Double cheeseburger, no condiments 43%
• Cheeseburger with condiments and vegetables 60%
• Pizza 46%
• Burrito with cheese 54%

Snacks (2-5% water on average):

• Potato chips 2%
• Cookies 2%
• Corn chips 2%
• Crackers 3-4%

As you can see, fruits, vegetables, and prepared foods such as soups and smoothies are water-rich heroes when compared to highly-processed items like chips and crackers. I recommend you take these water-rich foods; as they are low in calorie density; and will keep you full for long.

Watch for fiber too: For slow-aging; water content is not only, the gauge, to use while choosing good-nutritious food items. For example; eggnog may be 83% water, but it can also be loaded with fat and added sugar. Make sure you pay attention to the dietary fiber content as well; fiber is a crucial component of a healthy diet, and has been shown to help ward off age-related disease and boost overall longevity.

The good news is, focusing on fruits and vegetables for their water-rich properties will also deliver lots of healthy dietary fiber in one package.Likewise, nuts and seeds may only contain between about 2-5% water, but eating these healthy omega 3 fatty acid-rich foods is also linked to greater longevity - and surprisingly not to increased body weight, despite being high in fat and calories.

How much water should you really be getting each day? This has been a subject of some debate in medical journals and health magazines in recent years. Conventional wisdom says you should be drinking 8-10 glasses of water daily, but all sources of water - food and beverages - count towards the total.