The 4 fruits and vegetables rich in water to have in your…

With advice from Raphaël Gruman, dietitian nutritionist.

The courgette

It is a real slimming vegetable. With 15.5 kcal per 100 g, zucchini will not make you gain weight. Especially since, thanks to its good fiber content, it satisfies the most ferocious appetites.

These dietary fibers also have the property of gently reviving lazy intestines and to participate in the prevention of breast and colon cancers. “By eating it raw, we preserve the fibers for better satiety. In addition, the zucchini thus retains all its water”, specifies the nutritionist.

It is also an asset for the eyes: its flesh contains lutein and zeaxanthin, two carotenoid pigments essential for good eye health. A regular and sufficient intake would reduce the risk of ophthalmic degeneration (AMD, cataracts, etc.).

Read also: The 5 health benefits of zucchini

Recipe: Small zucchini flans

For 4 people. 2 courgettes, 4 eggs, 120 cornstarch, 120g grated cheese, 1 clove of garlic, 1 onion. Preheat your oven to 180°C. Cut the zucchini into small cubes and steam them. In a bowl, mix the zucchini, eggs, cornstarch, grated cheese, garlic and diced onion. Pour into individual molds. Bake for 15 mins.

Read also: 10 easy recipes around zucchini

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The melon

Contrary to what its sweet taste might suggest, the melon is one of the lowest calorie fruits (42 kcal per 100g).

Source of vitamins A and Ccarotenoids and phenolic compounds, it is a wealth of antioxidants. “These act in synergy with the fibers to fight against the development of certain cancers, colon and breast in particular, as well as cardiovascular diseases”, indicates our expert.

Rich in beta-carotene, it promotes a beautiful tan.

Finally, this fruit which provides energy with vitamin C, magnesium, iron and phosphorus that it contains.

Recipe: Vitamin Salad

For 4 people. 2 melons, 8 slices of raw ham, 200g of feta, 2 pomegranates, basil leaves. Scoop out the flesh of the melon balls using a melon baller. Cut the raw ham into pieces. Drain the feta, cut it into cubes. Open the pomegranates and remove the seeds. Chop the basil leaves. In a salad bowl, put all the ingredients, then prepare a vinaigrette based on olive oil and raspberry vinegar.

Also read: Quiz: are you good at melon?

The cucumber

This star vegetable of summer tables is a great drainer. With more than 90% water and a high potassium content associated with a low sodium level, the cucumber facilitates urinary elimination.

Rich in fiber, it stimulates lazy intestines and effectively quenches big appetites. And “consumed with its skin, it would help to limit blood cholesterol and triglyceride levels, specifies Raphaël Gruman. The reason? It hides peroxidase, an anti-fat protein”.

Read also: 3 anti-waste recipes around cucumber

Recipe: Kiwi cucumber smoothie

For 2 people. 1 cucumber, 1 handful of alfalfa (alfalfa, in organic stores), 1 green apple, 2 kiwis, 1/2 white onion. Cut the peeled cucumber into pieces. Pour it into the bowl of a blender with the alfalfa, the peeled apple into pieces, the peeled kiwis and the white onion. Add 40cl of water, salt, pepper and mix. Serve chilled with a straw.

The watermelon

Difficult to make lighter: 100 g provide only 34 kcal. But what makes it successful is lycopene, the pigment responsible for its red color and a powerful antioxidant. “Various studies have shown that it has the property of reducing the risk of developing cancers of the prostate, liver and breast,” notes Raphaël Gruman. A Finnish study from 2012 also points out that its consumption reduces the risk of a stroke by 55% and the risk of having a heart attack by 59%. A team of French researchers has discovered that a deficiency in lycopene plays a role in Alzheimer’s disease.

More surprising effect, watermelon boosts libido thanks to the presence of citrulline and arginine, two amino acids which, by promoting the dilation of blood vessels, support erectile function.

Read also: Diet: Rather watermelon or melon?

The recipe: Watermelon and Peach Gazpacho

For 4 people. 1 watermelon, 2 ripe peaches, 1 tablespoon olive oil, 2 tablespoons sherry vinegar. Peel the watermelon and peaches. Remove the seeds and pit. Put the fruit pulp in the bowl of a blender with the olive oil and vinegar. Mix. Reserve the gazpacho in the refrigerator for at least 6 hours.

Read also: Diet: the top foods that hydrate

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