7 Science-Based Health Benefits of Coconut Water

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In recent years, coconut water has become a popular beverage.

Coconut water is abundant in various critical elements, including minerals that many people do not get enough of, in addition to being naturally pleasant and refreshing.

Here are seven health benefits of coconut water.

Coconuts are botanically classified as fruit and grow in tropical climes on trees technically designated as Cocos nucifera.

The liquid found in the centre of a young, green coconut is known as coconut water. This is due to the fact that it aids in the feeding of the fruit.Some of the liquid remains in the coconut as it grows, which takes around 10–12 months, while the rest ripens into the solid white flesh known as coconut meat.

Coconut water is normally extracted from young coconuts 6–7 months old, but it can also be found in older fruit. A typical green coconut yields roughly 1/2–1 cup of coconut water.

Coconut water is 94 percent water with very little fat. It should not be confused with coconut milk, which combines grated coconut meat with water. Coconut milk is made up of around half water and is heavy in fat.

One cup (240 ml) contains 60 calories as well as the following nutrients:

  • Carbs: 15 grams
  • Sugar: 8 grams
  • Calcium: 4% of the daily value (DV)
  • Magnesium: 4% of the DV
  • Phosphorus: 2% of the DV
  • Potassium: 15% of the DV

It May have antioxidant properties.

Free radicals are unstable chemicals created in your cells during metabolism; their production increases in reaction to stress or damage.

When there are too many free radicals in your body, you enter an oxidative stress state, which can damage your cells and raise your risk of disease.

Animal studies have revealed that coconut water includes antioxidants that may help alter free radicals such that they no longer cause harm.

It May help lower blood sugar for people living with diabetes

Coconut water has been found to lower blood sugar levels and enhance other health markers in diabetic animals.

Another added blood sugar benefit of coconut water is that it is high in magnesium, which may improve insulin sensitivity and lower blood sugar levels in persons with type 2 diabetes and prediabetes.

With all of this in mind, it’s crucial to know that coconut water contains carbs (converted into sugars in the body), so if you have diabetes or prediabetes, see your doctor or a dietitian before incorporating them into your diet.

It May help prevent kidney stones.

It is critical to stay hydrated to avoid kidney stones.

Although plain water is a decent option, two tiny studies indicate that coconut water may be even better.

Kidney stones occur when calcium, oxalate, and other substances combine in your urine to form crystals. These crystals can then be combined to produce small stones. While some people are more prone than others, kidney stones afflict approximately 12% of the world’s population.

May support heart health

Drinking coconut water may help lessen the chance of developing heart disease.

In an earlier study from 2008, researchers fed rats a high-fat, high-cholesterol diet. They also gave one group a lot of coconut water (4 ml per 100 grams of body weight).

The coconut water group had decreased cholesterol and triglyceride levels after 45 days, which was similar to the advantages of a cholesterol-lowering statin prescription.

The high potassium content of coconut water is one of the reasons it has been linked to reducing blood pressure. Potassium has been demonstrated to reduce blood pressure in both high and normal blood pressure patients.

Beneficial after prolonged exercise

Coconut water could be the ideal drink for rehydrating and replenishing electrolytes lost after exercise.

Electrolytes are minerals that serve a variety of critical purposes in your body, including fluid balance. Potassium, magnesium, sodium, and calcium are all-important electrolytes.

Several studies have suggested that coconut water includes electrolytes such as potassium and magnesium; it may be more useful than water for rehydration after exercise.

A delicious source of hydration

Natural coconut water has a somewhat sweet, nutty flavour. It also has a low calorie and carbohydrate content.

It’s best fresh from the fruit, but if you can’t load your fridge with fresh coconuts, there are several kinds of coconut water on the market today.

Just make sure to read the ingredients to ensure you’re getting 100% coconut water. Some bottled brands may contain sugar or flavouring substances that have been added.

This tropical liquid can be used as a base for smoothies, chia seed pudding, vinaigrette dressing, or a replacement for plain water if you want a bit of natural sweetness.

The bottom line

Coconut water is a refreshing, electrolyte-rich natural beverage that may boost your heart, control your blood sugar, promote renal health, and keep you hydrated after a workout.

Although more controlled human studies are needed to corroborate several of these characteristics, the evidence to date is encouraging.

If you want to start drinking this tropical beverage, there should be a variety of brands on the shelves of your local grocery store — avoid goods with added sugar.


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