{"id":288270,"date":"2026-07-19T08:08:41","date_gmt":"2026-07-19T01:08:41","guid":{"rendered":"https:\/\/nawacita.co\/?p=288270"},"modified":"2026-07-17T14:50:05","modified_gmt":"2026-07-17T07:50:05","slug":"penuhi-kebutuhan-cairan-tubuh-ini-11-makanan-yang-kaya-kandungan-air","status":"publish","type":"post","link":"https:\/\/nawacita.co\/index.php\/2026\/07\/19\/penuhi-kebutuhan-cairan-tubuh-ini-11-makanan-yang-kaya-kandungan-air\/","title":{"rendered":"Penuhi Kebutuhan Cairan Tubuh, Ini 11 Makanan yang Kaya Kandungan Air"},"content":{"rendered":"

Penuhi Kebutuhan Cairan Tubuh, Ini 11 Makanan yang Kaya Kandungan Air<\/h1>\n

JAKARTA, Nawacita<\/a><\/strong> — Memenuhi kebutuhan cairan setiap hari tidak harus hanya berasal dari minuman. Mengonsumsi makanan yang mengandung banyak air dapat membantu menjaga keseimbangan cairan tubuh, yang sangat penting bagi kesehatan.<\/p>\n

Berikut beberapa pangan sehat dan lezat yang bisa membantu memenuhi kebutuhan hidrasi tubuh, seperti dilansir laman\u00a0Very Well Health<\/em>,\u00a0pada akhir pekan lalu:<\/p>\n

1. Asparagus<\/strong><\/h3>\n
\"\"<\/a>
Asparagus (ilustrasi)<\/figcaption><\/figure>\n

Asparagus mengandung sekitar 93 persen air dan tergolong rendah kalori, yakni sekitar 27 kalori per cangkir dalam kondisi mentah. Sayuran ini juga mengandung serat, folat, vitamin K, vitamin C, vitamin A, serta antioksidan. Asparagus segar yang dimasak hingga empuk memiliki cita rasa khas yang lembut dengan nuansa seperti rumput atau tanah.<\/p>\n

2. Seledri<\/strong><\/h3>\n

Seledri mengandung 95 persen air dan kaya akan serat, yang membantu menjaga kesehatan pencernaan. Teksturnya yang renyah dan mudah disantap menjadikannya camilan yang cocok dipadukan dengan berbagai saus cocolan.<\/p>\n

3. Lobak<\/strong><\/h3>\n

Lobak atau radish memiliki kandungan air sekitar 95 persen. Sayuran akar ini memiliki cita rasa sedikit pedas serta mengandung vitamin C dan serat. Lobak dapat diparut atau dipadukan dengan wortel untuk membuat salad slaw. Selain itu, lobak juga dapat dijadikan bahan utama salad<\/p>\n

4. Tomat<\/strong><\/h3>\n

Tomat mengandung sekitar 94 persen air dan menjadi sumber berbagai nutrisi penting, seperti kalium, vitamin C, dan folat yang dibutuhkan dalam perkembangan otak serta sumsum tulang belakang janin selama kehamilan. Tomat juga kaya akan antioksidan, termasuk likopen dan beta-karoten, yang membantu melindungi sel dari kerusakan. Karena cita rasanya yang manis dan menyegarkan, tomat bahkan sangat enak jika dimakan langsung.<\/p>\n

5. Mentimun<\/strong><\/h3>\n

Mentimun menjadi salah satu makanan dengan kandungan air tertinggi, yakni sekitar 96 persen. Bahkan, mentimun acar masih mengandung sekitar 95 persen air. Meski bukan sumber nutrisi yang sangat kaya, kandungan airnya dapat membantu memenuhi kebutuhan cairan harian.<\/p>\n

\n

6. Semangka<\/strong><\/h3>\n

Semangka menjadi buah yang identik dengan kesegaran karena mengandung sekitar 92 persen air. Selain kaya vitamin C, semangka juga mengandung antioksidan seperti likopen dan karotenoid. Buah ini dapat dinikmati langsung, dicampurkan ke dalam grain bowl bersama alpukat, sayuran, kacang-kacangan, dan rempah segar, diolah menjadi es semangka<\/p>\n

Baca Juga: <\/strong>Hindari Dehidrasi! Kurangi Kafein Saat Cuaca Panas<\/a><\/p>\n

7. Bayam<\/strong><\/h3>\n

Bayam juga memiliki kandungan air sekitar 92 persen serta dikenal sebagai sayuran yang kaya nutrisi. Bayam mengandung serat yang mendukung kesehatan pencernaan, serta vitamin A, C, dan K, folat, kalsium, serta zat besi.<\/p>\n

8. Stroberi<\/strong><\/h3>\n

Stroberi mengandung sekitar 91 persen air, sehingga dapat menjadi pilihan camilan atau hidangan manis yang membantu memenuhi kebutuhan cairan harian. Selain kaya air, stroberi merupakan sumber vitamin C, mangan, dan serat yang baik.<\/p>\n

Buah ini juga mengandung antioksidan, seperti antosianin, yang dikaitkan dengan kesehatan jantung. Stroberi juga kaya akan antioksidan fenolik yang berpotensi membantu melindungi tubuh dari penyakit jantung, kanker, serta beberapa penyakit akibat peradangan.<\/p>\n

9. Brokoli<\/strong><\/h3>\n

Brokoli mengandung sekitar 90 persem air dan juga kaya akan berbagai nutrisi penting. Sayuran ini menyediakan vitamin C, vitamin K, folat, zat besi, kalium, dan serat. Di antara antioksidan yang terkandung dalam brokoli adalah karotenoid dan kuersetin, yang berperan dalam membantu melindungi sel-sel tubuh dari kerusakan akibat radikal bebas.<\/p>\n

10. Jamur portobello<\/strong><\/h3>\n

Jamur portobello mengandung sekitar 92 persen air. Jamur ini sangat rendah lemak dan kalori, hanya sekitar 19 kalori per cangkir dalam kondisi mentah dan dipotong dadu.<\/p>\n

Jamur portobello mengandung berbagai nutrisi, seperti vitamin B, fosfor, tembaga, dan kalium. Jamur juga merupakan satu-satunya makanan nabati yang dapat menjadi sumber vitamin D, tetapi hanya jika dibudidayakan di bawah paparan sinar ultraviolet, bukan di tempat yang gelap.<\/p>\n

11. Zukini<\/strong><\/h3>\n

Zukini mengandung sekitar 94,8 persen air. Sayuran ini menyediakan berbagai nutrisi penting, termasuk serat, vitamin A, mangan, dan vitamin C. Selain bergizi, zukini juga rendah kalori, yaitu sekitar 19 kalori per cangkir, sehingga cocok menjadi pilihan makanan yang mengenyangkan sekaligus membantu memenuhi kebutuhan cairan tubuh.\u00a0rpblk<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Penuhi Kebutuhan Cairan Tubuh, Ini 11 Makanan yang Kaya Kandungan Air JAKARTA, Nawacita — Memenuhi kebutuhan cairan setiap hari tidak harus hanya berasal dari minuman. Mengonsumsi makanan yang mengandung banyak air dapat membantu menjaga keseimbangan cairan tubuh, yang sangat penting bagi kesehatan. Berikut beberapa pangan sehat dan lezat yang bisa membantu memenuhi kebutuhan hidrasi tubuh, […]<\/p>\n","protected":false},"author":4,"featured_media":288271,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[60057,114197,23116,114196],"class_list":["post-288270","post","type-post","status-publish","format-standard","has-post-thumbnail","category-healthy","tag-dehidrasi","tag-kebutuhan-cairan-tubuh","tag-kesehatan-tubuh","tag-makanan-mengandung-air"],"yoast_head":"\nPenuhi Kebutuhan Cairan Tubuh, Ini 11 Makanan yang Kaya Kandungan Air<\/title>\n<meta name=\"description\" content=\"JAKARTA, Nawacita\u00a0-- Memenuhi kebutuhan cairan setiap hari tidak harus hanya berasal dari minuman. 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