Coconut Water is a refreshing drink full of electrolytes and other essential nutrients. There are a lot of health benefits of coconut water from supporting heart health to lowering blood sugar levels. Coconut Water is a super hydrating drink and prevents cramping even in the hottest and most humid conditions. It is rich in sodium, potassium and low in carbohydrates that make it a perfect drink for athletes than a sports drink. The antioxidant properties of coconut water help to neutralize oxidative stress and free radicals. In this article, we will discuss the benefits of coconut water that explain why it becomes a very trendy beverage.
Nutritional Benefits of Coconut Water
Coconut water is considered as a safe beverage. The 8-ounce serving of Coconut water contains approximately 45 calories. Moreover, it is rich in many essential nutrients, vitamins, and electrolytes. Let us have a look at the nutritional composition of coconut water of one cup (246 ml).
- Calories: 45.6(191 kJ)
- Total Carbohydrate: 8.9 g
- Dietary Fiber: 2.6 g
- Sugars: 6.3 g
- Protein: 1.7 g
- Vitamin C: 5.8 mg
- Calcium: 57.6 mg
- Iron: 0.7 mg 4%
- Magnesium: 60.0 mg
- Phosphorus: 48.0 mg
- Potassium: 600 mg
- Sodium: 252 mg
- Zinc: 0.2 mg
Health Benefits of Coconut Water
Coconut water is the juice found in the center of immature green coconuts. It is a refreshing drink with a sweet and nutty taste. It contains digestible carbohydrates in the form of sugar and electrolytes. Keep scrolling to know the amazing benefits of coconut water.
Boosts Your Immune System
Coconut water is a miracle beverage that boosts the immune system. If we see the composition of the coconut water, it contains many essential nutrients include potassium, magnesium, sodium, and calcium. These minerals are the electrolytes that maintain the proper fluid balance in our bodies. The antioxidative nature of coconut water neutralizes oxidative stress and free radicals. Thus we can say that coconut water boosts our immune system and protect us from various diseases.
Keep the Body Cool
Coconut water is a refreshing drink along with a lot of nutrients that could help replenish ions lost due to dehydration. One of the best benefits of coconut water is that it keeps the body cool by providing proper hydration to the body. Coconut water normalizes the temperature of the body during hot days.
Coconut water is rich in all the electrolytes that are essential for the human body. And these essential electrolytes are potassium, sodium, calcium, magnesium and phosphorous. During rigorous exercises or physical activities, the human body loses mineral-rich fluids. Coconut water is an excellent medium to fulfill the deficiency of essential minerals. Due to its unique composition, coconut water is more effective at hydrating the human body.
Some studies show that coconut water can be used in place of sports drinks to keep you hydrated. The sodium is the main electrolyte that a person loses with sweat and sports drinks are rich in sodium. However, coconut water contains less sodium in comparison to sports drinks. But coconut water contains fewer carbohydrates that help to improve your endurance performance and it is safe to drink without consuming extra calories.
Lower Blood Pressure
Coconut Water is rich in potassium that makes it a heart-healthy drink. Some study shows that potassium may lower blood pressure in people with hypertension. Sodium is responsible for the rise of blood pressure in some people. There is more potassium than sodium in coconut water, the potassium counteracts sodium’s effect on blood pressure and possibly even helps lower it.
Some studies on diabetic animals suggest that coconut water can lower blood sugar levels. Coconut Water contains magnesium which may increase insulin sensitivity. Insulin helps to maintain the blood sugar level. Therefore drinking coconut water is beneficial for people with type 2 diabetes and prediabetes. L-arginine is a compound that is popularly known for its anti-diabetic properties. Coconut water contains L-arginine that reduces blood glucose levels.
Raise Your Metabolism
Dehydration is the main reason for the slow down of metabolism. Coconut water keeps you hydrated and provides essential nutrients that help to speed up metabolism. Coconut water also contains bio-active enzymes that improve digestion and boost metabolism. It also helps in weight loss by boosting metabolism.
Enhance Digestive Health
Coconut water is a natural diuretic that increases the excretion of water from bodies. Therefore, it works amazing for treating diarrhea. Coconut Water contains many essential electrolytes that balance the ph of the stomach. Coconut Water is rich in dietary fiber that aids in the prevention of indigestion. It can also treat acid flux. If you are facing a digestion problem, coconut water may provide a source of relief.
Prevent Stroke and Heart Attack
Coconut water is a heart-healthy beverage due to the presence of potassium in its compositions. The potassium counteract the effect of sodium on blood pressure that helps to prevent heart diseases. A study has been done on rats with coconut water and found that coconut water can reduce blood cholesterol levels. It helps to maintain the total cholesterol levels and levels of good cholesterol (HDL).
Treat Kidney and Urethral Stones
Some studies show that coconut water help to expel the excess citrate and chlorine from the body. That is why Coconut water can treat Kidney and Urethral Stones and also prevents crystal deposition in the renal tissue. Moreover, the anti-bacterial properties of coconut water also cure bladder infections. The individuals who are suffering from chronic kidney disease must avoid the intake of coconut water. Hence we suggest consulting with your doctor before using coconut water for kidney treatment purpose.
Might Help Cure Hangover
It is one of the amazing benefits of coconut water that it can cure hangover too. When we consume excess alcohol, our body starts losing potassium. Coconut water is rich in potassium and helps replenish the deficiency of this electrolyte. Therefore, people usually follow coconut water to cure hangovers.
Might Strengthen Bones
If we consider the nutritional profile of coconut water, it is rich in calcium that is an essential mineral for the health of bones. The 8-ounce of coconut water contains 56.7 mg of calcium, hence it may promote bone health.
Promote Weight Loss
According to the Academy of Nutrition and Dietetics, Coconut water is a fantastic substitute for higher calorie drinks like fruit juice, sodas. It contains less sugar and carbohydrates than most of the soft drinks. A cup of coconut water contains only 45 calories. If we talk about the fat content in coconut water is extremely low so that you can consume it without the fear of gaining weight. It also suppresses the appetite and makes you feel full due to its compositions.
How much Coconut Water Should You Consume in a Day?
Coconut Water is the trendy beverage that can be enjoyed stand-alone or you can also blend it with other liquids. Well, there is no hard and fast rule regarding the daily upper limit of coconut water. Water from a single coconut or eight-ounce serving contains 45 to 60 calories and 600 mg of potassium. The RDA for potassium is 2600 mg to 3400 mg. Therefore consuming coconut water in excess amounts can develop a high potassium level that may cause severe potassium toxicity (hyperkalemia). There is not enough scientific information to determine an appropriate intake limit for coconut water.
You can enjoy coconut water daily but keep in mind that natural coconut water from a fresh green coconut is the best choice. Natural fresh coconut water contains no extra sugar and preservatives. Avoid flavored varieties of coconut water that has been processed pasteurization to increase their shelf life. The green ones contain a larger amount of water and you can gauge the amount of water by shaking it.
What are the side effects of Coconut Water?
- Coconut water can treat kidney stones but individuals with chronic kidney disease must avoid coconut water.
- The individuals who are already on medications for lowering blood pressure must avoid coconut water because it lowers blood pressure.
- We have discussed already that excess intake of coconut water can cause potassium toxicity also known as hyperkalemia. Therefore limit your consumption of coconut water.
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F.A.Q.: Benefits of Coconut Water
1. Is coconut Water good for your skin?
There is no doubt that coconut water is good for the skin. Coconut water is rich in vitamin C, a natural skin brightener. It also keeps you hydrated throughout the day.
2. Is Coconut Water safe during pregnancy?
Yes, Coconut water is absolutely safe during pregnancy. But you should limit the intake of coocnut water, just one coconut a day and also take advice of youyr doctor.
3. Is coconut water is more hydrating than water?
Coconut water is rich in many electrolytes that are essential for a human body. It is rich in sodium, potassium, calcium and other minerals that make it actually better than plain water for the hydration.
4. What is the difference between coconut water and coconut milk?
Coconut water is the clear fluid inside a green coconut while coocnut milk is an emulsion of coconut water and fresh grated coconut. Coconut milk is manufactured by grating the coconut meat and squeezing out the juice.