Coconut water is clear liquid inside green coconut, it contain Electrolytes, vitamins and minerals. In recent years, coconut water has become 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 how it’s good option for you.
Electrolytes( potassium, sodium and magnesium) all of these help to replenish lost nutrients. Some studies show that applying direct coconut water on skin can help fight acne. Drinking coconut water can be a part of healthy diet, because it help you stay hydrated, low in calories and being free of fats and cholesterol. Drinking coconut water early in morning on an empty stomach can help in many ways.
There are numbers of health benefits of coconut water. I explain here some;
Aids in Hydration:
One cup of coconut water contain 45 calories. Coconut water is a great substitute as a drink rather than sodas and juices, which are 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 occurrence of headaches
- Moderate your blood sugar/blood pressure
- Keep you refreshed and hydrated after workout
It is a perfect beverage for restoring hydration and replenishing electrolytes lost. 1 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. Coconut water can be consumed directly from green coconut. Avoid brands with added sugar, sweeteners and flavors.
Coconut water contain several nutrients. Coconut water contain 600mg potassium, while a medium banana contain 420mg potassium. Well looking to increase potassium level, coconut water is the best choice.
Coconut water maintain electrolyte balance in body, especially, during exercise. Potassium balance out the sodium level during blood pressure and may lower blood pressure.
Fleshy coconut water found in young coconut and it is a natural source of important minerals,
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Protein: 0g
- Carbs 15 grams
- Sugar: 8 grams
- Calcium: 4% of the daily value(DV)
- Magnesium: 4% of the DV
- Phosphorous: 2% of the DV
- Potassium: 15% of the DV
1 cup of coconut water contain 56mg calcium. Calcium support the strengthen of bones and teeth, and it also help muscles contract and work properly.
Promote Heart Health:
Potassium reduce blood pressure, which reduce the risk of heart disease. Coconut water promote heart health. Coconut water play a role in heart healthy diet.
In an older study of 2008 tells that researchers fed rats a diet with full fats and cholesterol. They also fed another group high doses of coconut water. After 45 days, the coconut water group had a reduction in cholesterol and triglyceride levels which is similar to the effect of drug statin which lowers cholesterol level. Keep in mind that this was a very high dose. Many research shows that coconut water may be a good choice for heart health.
Coconut water contain anti-oxidants, which neutralize oxidative stress and free radicals. Free radicals are unstable molecules produced in your cell during metabolism. Their production increase in response to any stress or injury.
One of the more recent studies show, published in 2016, that coconut water have high potency anti-oxidants help reduced cholesterol in rats.
Research on animals show that anti-oxidants in coconut water may help to modify free radicals so they no longer cause harm.
Blood Sugar Benefits:
Drinking unsweetened coconut water instead of sugary drinks may help a diabetic person to control diabetes and cravings. Unsweetened coconut water contain natural sugars.
A study in 2015 shows that rats with diabetes were treated with coconut water and they maintain better glucose level.
Another added benefit for diabetes that coconut water contain magnesium, which may increase insulin sensitivity and decrease blood sugar level in diabetes type 2 and pre-diabetes.
Kidney Health Benefits:
Drinking more or enough fluid is important for kidney stone prevention. Kidney stone affect around 12% of the world population. Kidney stone is create by calcium, oxalate and they combine form a crystal in urine. Coconut water increase urination of potassium, chloride and citrate in individual, it means that coconut water flush out system.
Drinking coconut water regularly may promote kidney health. A study in 2018 shows that coconut water help to lose more citrate, potassium and chloride during urination, indicate the coconut water might help loosen stones and prevent for forming stones.
In 2021 studies shows that coconut water prevent kidney damage from diabetes. Some studies shows that water in coconut may help prevent kidney stones by reducing crystal and stone formation.
Drinking coconut water or applying direct on skin may give moisturizing effect and keep our skin soft and baby. Drinking coconut water may reduce the signs of aging. 2017 studies shows that coconut water have antimicrobial effect, so it may fight 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, which are present in coconut water. These nutrients may give benefit to developing fetus.
Benefits are following;
- Provides relief heartburn and constipation
- Combat infections
- Might help fetal growth
- Overall protection
- Improves blood circulation
- Better sleep
- Possibly improve immunity
Support Weigh Loss:
Coconut water is low in calories and easy on stomach. It is packed with bio-active enzymes that known to ease digestion and boost metabolism. Drinking coconut water rather than sugary and soft drinks, which have high calories and 1 cup of coconut water contain 45 calories only.