Coconut water is a plain liquid inside the green coconut; it contains Electrolytes, vitamins and minerals. In latest years, coconut water has become a trendy beverage. It is naturally sweet and hydrating. Dietician Maxine Smith, RDN, LD, explains that you need to know the importance of coconut water and its good option. Electrolytes(potassium, sodium, and magnesium) help replenish lost nutrients. Some studies show that applying direct coconut water to the skin can help fight acne. Drinking coconut water can be a component of a healthy diet because it helps you stay hydrated, low in calories, and free of fats and cholesterol. Drinking coconut water early in the morning on an empty stomach can help in many ways.
There are several health benefits of coconut water. I explain here some;
Aids in Hydration
One cup of coconut water has 45 calories. Coconut water is an excellent substitute for drinks rather than sodas and juices, high in calories, sugar and carbohydrates.
Drinking coconut water throughout the day may improve hydration.
Staying hydrated may help;
- Boost energy
- Improve cognition
- Improve digestion
- Reduce weight
- Reduce joint pain
- Prevent kidney stone
- Regulate body temperature
- Improve heart health
- Reduce the occurrence of headaches
- Moderate your blood sugar/blood pressure
- Keep you refreshed/revitalized, and hydrated after a workout
It is a perfect beverage for restoring hydration and replenishing the electrolytes lost.
One small 2014 study out of Brazil shows that coconut water improved exercise capacity than water.
Coconut water is effective in replenishing fluids. It is a delicious source of rehydration. You can ingest coconut water directly from the green coconut. Avoid brands with added sugar, sweeteners and flavors.
Coconut water contains several nutrients. Coconut water contains 600mg potassium, while a medium banana contains 420mg of potassium. If you want to increase potassium levels, coconut water is the best choice.
Coconut water maintains electrolyte balance in the body, especially during exercise. Potassium balances out the sodium level during blood pressure and may lower blood pressure.
Fleshy coconut water is found in the young coconut, and it is a natural source of essential minerals,
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Protein: 0g
- Carbs 15 grams
- Sugar: 8 grams
- Calcium: 4% of the DV
- Magnesium: 4% of the DV
- Phosphorous: 2% of the DV
- Potassium: 15% of the DV
One cup of coconut water contains 56mg of calcium. Calcium supports the strengthening of bones and teeth, and it also helps muscles contract and works appropriately.
Promote Heart Health
Potassium reduces blood pressure, which reduces the risk of heart disease. Coconut water promotes heart health. Coconut water plays a role in a heart-healthy diet.
An older study of 2008 tells the researchers fed rats a diet with total fats and cholesterol. They also provided another group with high doses of coconut water. After 45 days, the coconut water group reduced cholesterol and triglyceride levels, similar to the effect of drug statin, which lowers cholesterol levels. Keep in mind that this was an extra dose.
Many research shows that coconut water may be suitable for heart health.
Coconut water contains antioxidants, which neutralize oxidative stress and free radicals. Free radicals are unsecure molecules produced in your cell during metabolism. Their production increase in response to any pressure or injury.
One of the more recent studies show, published in 2016, that coconut water has high potency antioxidants that help reduce cholesterol in rats.
Research on animals shows that antioxidants in coconut water may help to modify free radicals, so they no longer cause harm.
Blood Sugar Benefits
Drinking unsweetened coconut water rather than sugary drinks may help a diabetic person control diabetes and cravings. Unsweetened coconut water contains natural sugars.
A study in 2015 shows that rats with diabetes were treated with coconut water, and they maintained better glucose levels.
Another benefit of diabetes is that coconut water contains magnesium, increasing insulin sensitivity and decreasing blood sugar levels in diabetes type 2 and pre-diabetes.
Kidney Health Benefits
Drinking more or enough fluid is essential for kidney stone prevention.
Kidney stones affect around 12% of the world’s population. Kidney stone is created by calcium, oxalate and they combine to form a crystal in urine. Coconut water increase urination of potassium, chloride and citrate in individual, which means that coconut water is flushed out of the system.
Drinking coconut water frequently may promote kidney health. A study in 2018 shows that coconut water helps to lose more citrate, potassium and chloride during urination, indicating the coconut water might help loosen stones and prevent for forming stones.
In 2021 studies shows that coconut water prevents kidney damage from diabetes.
Some studies show that coconut water may help prevent kidney stones by reducing crystal and stone formation.
Drinking coconut water or applying directly to the skin may moisturize and keep our skin soft and baby. Drinking coconut water may reduce the signs of ageing.
Two thousand seventeen studies show that coconut water has an antimicrobial effect of fighting acne.
Benefits of drinking coconut water;
- Flush out toxins
- Fights acne
- Anti-ageing benefits
- Extremely hydrating
- Reduce wrinkles and fine lines
- Increase collagen production
- Give skin a visible “Glow.”
- Hydrates hair
- Adds strength
- Prevents dandruff
- Delivers softness and shine
- Promotes hair growth
Coconut water may replenish lost nutrients by the electrolytes present in coconut water. These nutrients may give benefits to developing fetuses.
Benefits are following;
- Provides relief heartburn and constipation
- Combat infections
- It might help fetal growth
- Overall protection
- Improves blood circulation
- Better sleep
- Possibly improve immunity
Support Weight Loss
Coconut water has low calories and is accessible to the stomach. It is packed with bio-active enzymes that ease digestion and boost metabolism. Drinking coconut water rather than sugary and soft drinks have high calories, and 1 cup of coconut water contains 45 calories only.