Coconut water has become a very popular beverage in recent years.
Coconut water is naturally delicious and hydrating, and it also contains a number of essential elements, such as minerals that many people don’t receive enough of.
Here are 7 advantages of coconut water for health.
1. An excellent supplier of several nutrients
Coconuts are a fruit according to botany and are grown in tropical climes on trees known scientifically as Cocos nucifera.
The liquid within a young, green coconut is called coconut water. It aids with the fruit’s nutrition. Some of the liquid remains in the coconut as it ages, which takes around 10 to 12 months, while the remainder turns into the solid, white meat known as coconut meat.
Though it can be found in older fruit as well, coconut water is normally extracted from young coconuts that are around 6-7 months old. About 1/2 to 1 cup of coconut water can be obtained from a typical green coconut.
Almost all of the fat in coconut water—94% of it—is water. Contrast it with coconut milk, which is produced by combining grated coconut meat with water. About 50% of coconut milk is made up of water, and it has a lot of fat.
There are 60 calories in one cup (240 ml), as well as:
15 grams of carbs
8 grams of sugar
Calcium: 4% of the daily recommended amount (DV)
Four percent of the DV for magnesium
In terms of phosphorus, 2% of the DV
Potassium is 15% of the DV.
2. Might possess antioxidant qualities
Free radicals are unstable chemicals created during metabolism in your cells. When under stress or injured, they produce more.
Your body enters a state of oxidative stress when there are too many free radicals, which can harm your cells and raise your risk of disease.
Coconut water includes antioxidants, which may help free radicals be modified so they no longer cause harm, according to animal research.
In a 2012 study, coconut water was administered to insulin-resistant rats consuming a high-fructose diet. Blood pressure, lipids, and insulin levels all dropped along with free radical activity.
Another 2014 study discovered that coconut water treatment significantly reduced oxidative stress in damaged rat livers when compared to livers that did not get treatment.
A third study from 2016 showed that rats given a high-fat diet benefited from coconut water extract. The coconut water not only demonstrated “antioxidant effectiveness,” it also assisted in lowering cholesterol indicators.
The antioxidant properties of coconut water have not yet been studied in humans, despite the fact that these research on animals are intriguing. Additionally, each of the animal studies used a different dosage and set of guidelines.
3. May assist diabetics in lowering blood sugar levels
According to studies, coconut water can improve various health indicators and lower blood sugar levels in diabetic animals.
In a 2015 study, coconut water treatment helped diabetic rats maintain better blood sugar levels than the control group. The rats given coconut water also had lower hemoglobin A1c levels, which suggests improved long-term blood sugar control, according to the same study.
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In a more recent study from 2021, coconut water was also proven to lower blood glucose in diabetic rats.
For these effects to be confirmed in people, more research is required.
The fact that coconut water is a good source of magnesium, which may improve insulin sensitivity and lower blood sugar levels in patients with type 2 diabetes and prediabetes, is an additional blood sugar advantage of coconut water.
In light of all of this, it’s crucial to remember that coconut water contains carbohydrates, which are converted to sugars in the body. As a result, if you have diabetes or prediabetes, see your doctor or a dietitian before incorporating it into your diet.
4. May lessen the risk of kidney stones
It’s crucial to drink enough water to prevent kidney stones.
While coconut water may be even better than plain water, simple water is still a solid option, according to two small studies.
When calcium, oxalate, and other substances combine to form crystals in your urine, kidney stones are the result. Once formed, these crystals can become small stones. About 12% of the world’s population suffers from kidney stones, while certain individuals are more vulnerable than others.
In a 2013 study, coconut water prevented crystals from adhering to the kidneys and other regions of the urinary tract in rats with kidney stones. Additionally, it decreased the quantity of urine crystals that developed.
In an eight-person 2018 study, researchers discovered that consumption of coconut water increased the amount of potassium, chloride, and citrate excreted in the urine by those without kidney stones. This suggests that coconut water may assist to cleanse the system and reduce the risk of stones.
There has to be much more research on the advantages of coconut water in lowering the likelihood of kidney stones because one study used animals and the other was so tiny.
5. Encourages heart health
Coconut water use may lower the risk of heart disease.
In an earlier experiment, conducted in 2008, rats were given a diet high in fat and cholesterol. Moreover, they gave significant amounts of coconut water to one group (4 ml per 100 grams of body weight).
After 45 days, the coconut water group’s cholesterol and triglyceride levels dropped in a manner resembling that of a statin prescription.
You should be aware that this was a very high dose. A 150-pound (68-kg) person ingesting 91 ounces (2.7 liters) of coconut water each day would be the equal in terms of volume.
According to a 2005 study, coconut water may help people with high blood pressure lower their blood pressure, but more research is required in this area.
Because of its excellent potassium concentration, coconut water may help to decrease blood pressure (500mg of potassium in 8 ounces). In persons with high blood pressure or normal blood pressure, potassium has been found to lower blood pressure.
6. Advantageous following intense workout
Coconut water might be the ideal hydration booster and electrolyte replacement during exercise.
Minerals called electrolytes have a number of vital functions in your body, including preserving a healthy fluid balance. Potassium, magnesium, sodium, and calcium are a few essential electrolytes.
Numerous studies have revealed that coconut water may be more advantageous than water for rehydrating after exercise since it contains electrolytes like potassium and magnesium.
In fact, a tiny 2014 Brazilian study indicated that coconut water during an extremely hot day increased exercise capacity more than water or a sports drink.
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7. A delicious water source
Natural coconut water has a delicate, nutty flavor and is only mildly sweet. It has a moderately low calorie and carbohydrate content.
Although it tastes best when taken straight from the fruit, there are numerous brands of coconut water available on the market today if you are unable to stock your refrigerator with fresh coconuts.
Simply check the ingredients to be sure you’re getting only coconut water. Some bottled products could have extra sugar or flavorings.
When you need a little natural sweetness, you can use this tropical liquid as the foundation for smoothies, chia seed pudding, vinaigrette dressing, or as a replacement for plain water.
The Conclusion
Coconut water is a delectable, naturally occurring electrolyte-rich beverage that can support your heart, regulate your blood sugar, promote renal health, and keep you hydrated and refreshed after exercise.
The study to date is encouraging, even if additional carefully controlled studies involving humans are required to confirm many of these characteristics.
There should be a variety of brands on the grocery store shelves if you want to start drinking this tropical beverage; just make sure to stay away from anything with added sugar.
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