Coconut Water – Benefits, Nutritional Value & Precautions – Blog

Coconut water is a treasured summer season drink to fight the warmth. Everyone relishes contemporary coconut water within the heat summer season months.

It helps you battle the scorching summer season warmth and retains you energised all through the day. But did you suppose coconut water is simply a great outdated summer season refreshment? Well, it’s about time you rethink it. 

Coconut water known as the fluid of life. However, it’s greater than only a naturally candy refresher. It presents quite a lot of important vitamins, together with minerals that many individuals might lack. Coconut water can be low in energy and naturally devoid of fats.

In addition, it incorporates as a lot potassium as a banana! But that’s not all. These are simply a few of the quite a few advantages coconut water has to supply. 

What is Coconut Water?

Coconut water is a revitalising drink. It has a gently candy, nutty style.

Coconut water incorporates sugar and electrolytes however as readily digestible carbs. Coconut water is a clear fluid discovered within the core of inexperienced coconuts. It is low in energy and sodium. But has extra potassium than a sports activities drink.

Coconut Juice

Coconut juice is a time period used interchangeably with coconut water. Both confer with the mildly candy and rejuvenating clear beverage. It comes from tender coconut and might also include pulp or jelly. 

Tender Coconut Water

Coconut water has lengthy been appreciated in tropical areas and has earned varied names. Tender coconut water is the water we get from the inexperienced coconuts. Like coconut juice, tender coconut water additionally means coconut water.

Unlike coconut milk, the tender coconut water/juice is fat-free and low in energy. It can be excessive in electrolytes like potassium and low in sodium. Thus, it led to incomes the moniker- nature’s sports activities drink.

Nutritional Value of Coconut Water

One glass (240 ml) of coconut water incorporates:

• Calories: 60 
• Carbs: 15 gm
• Fats: 0 gm
• Sugar: 8 gm
• Calcium: 4% of the each day worth (DV)
• Magnesium: 4% of the DV
• Phosphorus: 2% of the DV
• Potassium: 15% of the DV

Is Coconut Water Good for You?

Coconut water is a good beverage possibility. Owing to its dietary content material, it carries a large number of well being advantages. That mentioned, atypical water is the gold commonplace for hydration. But you will need to attempt coconut water in case you are on the lookout for extra well being advantages. 

Why is Coconut Water Good for You?

Coconut water is a lift for post-workout hydration. It is stuffed with antioxidants, amino acids and can be heart-friendly. As a bonus, coconut water might also present anti-ageing advantages! 

Intriguing proper? But there’s extra. To higher respect this fluid of life, allow us to have a look at the well being advantages of coconut water.

Benefits of Coconut Water

Coconut water could be a welcome boost to your weight loss program. It helps in hydration whereas being low in energy and fat. It can be stuffed with electrolytes. However, earlier than you crack open a coconut, make certain you perceive the way it might affect these with medical points.

Health Benefits of Tender Coconut Water:

1. Beneficial After Workout

Are you a fanatic of sports activities drinks? Well, you’re positive to relish coconut water. Exercise and coconut water typically go hand in hand. Sports drinks could also be excessive in added sugars and flavours. While coconut water is much like a sports activities drink, it’s low in energy and carbohydrates. It is also free from components. Hence, coconut water is primarily linked to train.

Coconut water is an elixir of electrolytes. These are minerals with {an electrical} cost. In addition, electrolytes could also be current in your blood, urine and sweat. They are important to numerous processes that maintain your physique going. For instance, electrolytes are needed for the correct functioning of your nerves and muscle tissue.

Electrolytes additionally assist to take care of your physique’s surroundings. They accomplish that by preserving you hydrated and sustaining your inside pH.

Potassium, sodium, and magnesium are the electrolytes that play a major position within the attract of coconut water. And coconut water also can increase hydration.

Coconut water is a good post-workout drink because of all its rehydrating properties.

2. Low Calorie

Coconut water is an appropriate possibility for greater calorie drinks. Coconut water offers solely 60 energy in a glass. Most drinks (like sodas or juice) have extra sugar and carbs than coconut water. There are additionally extra minerals and electrolytes in coconut water. The main is potassium.

Coconut water can thus present refreshment with decrease energy than a sugary beverage. However, it’s important to be aware when getting packed coconut water. Make positive to watch out about beverage choice and browse labels. Avoid drinks with added sugar. They are not any totally different from different sugary drinks. Instead, go for plain coconut water.

3. Potassium

Coconut water has far more potassium than a sports activities drink. A glass (240ml) of coconut water incorporates the identical potassium as a banana. Unfortunately, nearly all of folks fall in need of the each day potassium requirement. Coconut water provides 405 mg of potassium per cup. And this may profit you to keep away from cramping.

Potassium regulates fluid and electrolyte stability in our our bodies. Therefore, it’s important to take care of this stability throughout train. In addition, coconut water incorporates extra potassium than sodium. Hence, it could assist stabilise the affect of salt on blood strain.

4. Antioxidants

The reactive molecules that our cells generate are referred to as Free radicals. Our cells produce it throughout metabolism.

Stress or harm prompts their manufacturing. Too many free radicals in your physique will trigger a state of oxidative stress. It is dangerous and may heighten your threat of sickness.

Coconut water additionally presents a spread of antioxidants. They assist in the discount of oxidative stress. It additionally helps fight the free radicals generated throughout train. However, processing and warmth pasteurisation of coconut water lower antioxidant content material. To obtain essentially the most antioxidants, go for contemporary coconut water.

Coconut water contains antioxidants that show useful in animal research, however human research are inadequate.

5. May Lower Blood sugar

Coconut water might handle blood sugar administration in diabetic animals. But related research on people are missing. Nevertheless, coconut water additionally incorporates magnesium. Therefore, it’s one other good thing about coconut water.

Magnesium might assist enhance insulin sensitivity. In addition, it is going to lower blood sugar ranges in sort 2 diabetes and prediabetes.

That mentioned, it’s essential to do not forget that coconut water has carbohydrates. However, our physique converts carbs into sugars. If you will have diabetes, speak to your well being care skilled earlier than together with coconut water in your weight loss program.

6. Amino Acids

Amino acids are the constructing blocks of protein. Therefore, they assist in varied physique features like tissue therapeutic. 

A research states that coconut water has excessive amino acids. For instance, Alanine, arginine, cysteine, and serine focus are extra elevated than cow’s milk.

In addition, coconut water is considerable in arginine. This amino acid helps the response to emphasize (just like the stress brought on by a heavy exercise). Arginine might also help within the upkeep of a wholesome coronary heart and helps the immune system.

7. Cytokinins

Cytokines are tiny proteins. They regulate the event and performance of the immune system. Cytokines alert the immune system to do their job when they’re launched. They additionally affect the formation of all blood cells. Additionally, cytokines have an effect on the expansion of cells that assist in the physique’s immune responses.

Coconut water incorporates cytokinins. These substances have anti-ageing and anti-cancer results. But as of now, no substantial analysis reveals that coconut water prevents most cancers.

8. Prevention of Kidney Stones

Kidney stones develop when calcium, oxalate, and different crystals kind urine crystals. These crystals can additional mix to make small stones. Therefore, it’s important to remain hydrated to keep away from kidney stones. Plain water is a good possibility, however coconut water might also work as an excellent defence.

One research reveals that coconut water could also be a superb selection in stopping kidney stones. Coconut water flushes the chloride and citrate within the urine of wholesome folks. In addition, it reveals that coconut water might successfully wash out the system. As a outcome, it helps decrease the danger of stones. 

But this research was carried out solely on eight folks. Since the info supply is small, extra analysis on the position of coconut water on kidney stone prevention is required.

9. May Lower Cholesterol

Triglyceride (TG) is a sort of fats current within the blood. Excess calorie converts to triglycerides within the physique and is saved as fats cells. It works as an vitality retailer for the physique. But having many in your blood can increase your threat of ailments.

A research has demonstrated that tender coconut water lowers triglyceride (TG) and free fatty acids in rats. Moreover, there was a lower in complete ldl cholesterol and low-density lipid (the unhealthy ldl cholesterol). On the opposite hand, coconut water additionally will increase high-density lipids (good ldl cholesterol). 

It reveals that coconut water tends to enhance ldl cholesterol and blood lipid ranges. Thus, it could assist handle varied ailments. However, this information is current from animal research. Further analysis on people is required to solidify this declare.

10. Good for Heart Health

Coconut water might decrease complete ldl cholesterol, unhealthy ldl cholesterol and TG. As a bonus, it raises high-density lipoprotein (good ldl cholesterol) ranges. High ranges of high-density lipoprotein can lower the danger of coronary heart illness. All these properties of coconut water might shield the guts.

A research reveals that coconut water has a heart-protective impact in rats. Tender coconut water protected the rats from the event of myocardial infarction (Heart assault).

Additional Benefits of Drinking Coconut Water

Now that you recognize about coconut water’s well being advantages, let’s take a look bonus perks of ingesting coconut water.

11. Gives Radiant Skin

Dehydration may cause dry, flaky pores and skin. Coconut water can assist you meet your hydration wants.

It additionally promotes circulation. It will depart you with plump, glowing pores and skin. The antioxidants in coconut water might also have anti-ageing results.  

12. Prevents Constipation

Coconut water has magnesium. This mineral helps in digestion and retains the intestine wholesome.

13. Helps During Illness

Your physique may lose a number of fluid by vomiting and diarrhoea if you find yourself sick. Coconut water can enhance hydration and electrolyte stability. It works higher than plain water.

14. Helps in Weight Loss

Hydration is essential. It is important for replenishing each cell within the physique and metabolism. Many folks confuse thirst for starvation. It results in overeating and weight achieve. Coconut water additionally incorporates fewer energy than different drinks (like soda and juice). The backside line? Coconut water might assist in weight reduction.

15. For Hangovers

Gulp down a glass of coconut water subsequent time you will have a hangover. It’s excessive in potassium and is non-acidic. So, it gained’t upset your abdomen and soothe your hangover.

Recipes Using Coconut Water

Fresh coconut water straight from the fruit is undoubtedly soothing. But there are a number of refreshing recipes with tender coconut water. 

#1 Coconut Water Lemonade

Ingredients:

• Fresh coconut water- 2 cups
• Fresh lemon juice of 4 to five lemons
• Sugar/ honey- 2 tbsp 
• Ice- 4 to six cubes 
• Mint leaves (for garnishing)

Method:

1. Combine coconut water, lemon juice, and sugar/honey in a jar. 
2. Stir to combine properly. Add ice into the glass. 
3. Pour the coconut water lemonade into glasses. 
4. Garnish with mint leaves. Serve cool.

#2 Coconut Water Smoothie

Ingredients:

Method:

1. Add spinach, orange, pineapple and coconut water to the blender. 
2. Puree till clean. Transfer the smoothie right into a bowl/ mug.
3. Add chia seeds and luxuriate in.

Coconut Water: Precautions

Coconut water is often protected to drink and provides pure electrolytes. However, there are a number of exceptions to remember.

1. Pregnancy and Breastfeeding 

There will not be a lot information accessible on the security of coconut water and being pregnant. However, it could be safer to keep away from it throughout being pregnant/ nursing because of its cooling impact on the physique.

2. Low Blood Pressure

Coconut water has the potential to lower blood strain. However, speak to your nutritionist earlier than ingesting coconut water in case you have blood strain points.

3. Surgery

During and after surgical procedure, coconut water might have an effect on blood strain regulation. Therefore, cease ingesting coconut water no less than two weeks earlier than the surgical procedure.

4. High Blood Potassium

Coconut water is considerable in potassium. Avoid ingesting coconut water if you have already got excessive potassium ranges in your blood.

5. During Renal Failure/Kidney Disease

Consult your healthcare skilled earlier than ingesting coconut water should you undergo from kidney illness. It is as a result of coconut water is wealthy in potassium. This mineral is often helpful to the physique. However, when the kidneys fail, they can not get rid of further potassium. Thus, it’s important to maintain monitor of your potassium consumption should you undergo from renal failure. 

6. In Cystic Fibrosis

Cystic fibrosis may cause a lower in salt ranges within the physique. Some people with cystic fibrosis require fluids or medicines to boost salt ranges. It is commonly within the case of sodium ranges. Coconut water has greater potassium than sodium. Hence, ingesting it could result in an imbalance of sodium and potassium. Do not devour coconut water to extend your salt ranges in case you have cystic fibrosis.

Conclusion

Coconut water is a pleasant, electrolyte-rich nature’s beverage. Moreover, it comes with a plethora of well being advantages. But there’s a want for additional human research to substantiate a number of of those options. Nonetheless, the present proof seems promising.

If you add this tropical beverage to your weight loss program, make certain to go for contemporary coconut water. There might also be quite a lot of manufacturers in your native grocery retailer. Be aware and keep away from coconut water with added sugar.

Frequently Asked Questions (FAQs)