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Coconut Water Health Benefits
Gives access to a reliable source of minerals and electrolytes
Since coconut water only contains about 45 calories and roughly 11 grams of sugar per cup, it is suitable for low-calorie and low-sugar diets. In addition, it is naturally rich in electrolytes like potassium, magnesium, phosphorus, and others. The following nutrients can be found in an average 8-ounce glass of coconut water, though they may vary slightly depending on the source of the coconut and its maturity:
- Energy: 45
- Fat total: 0g
- No cholesterol, 0 mg
- 25 mg. sodium
- Potassium: 470 mg.
- 11g of carbohydrates overall
- 11g in all sugars
- 0g of protein
- Calcium: 4.0% DV
- Magnesium: 4.0% DV
- Phosphorus: 2% DV
Could promote recuperation after exercise
Potassium, sodium, and magnesium are among the many electrolytes that are rich in coconut water. Coconut water could be really helpful if you’re working up a sweat, particularly during the summer.
The electrolytes in coconut water, according to registered dietitian Maggie Michalczyk of Chicago, can support fluid regulation, guard against dehydration, and even guarantee adequate muscular function. Naturally, you’ll also need to ensure that you post-workout consume adequate carbohydrates and protein. Click here
May lessen the risk of blood pressure and stroke
Despite the fact that bananas are well known for having high potassium levels, only one cup of coconut water has more potassium than a medium-sized banana. According to research, eating foods high in potassium can lower blood pressure and even lower the risk of stroke, supporting heart health. The best way to maintain a healthy heart is to combine coconut water with other potassium-rich items in your diet.
Might support skin health
Skin that is dry, tight, and even flaky can result from inadequate hydration. Coconut water can help you meet your daily hydration needs, which helps your skin look healthy and radiant. The antioxidant vitamin C, which is added to some types of coconut water and naturally encourages the manufacture of collagen, has a wide range of antioxidant characteristics and can help maintain your skin firm and youthful-looking.
Might lower the intake of added sugar
When you’re craving something other than water, Michalczyk advises avoiding sugary beverages and sodas and instead reaching for coconut water. Coconut water often contains little to no added sugar, in contrast to beverages with added sugar (in unflavored varieties). This makes it a fantastic option for those who have diabetes or want to cut back on added sugar. For a no-added-sugar alternative, choose plain, unflavored coconut water that is prepared from 100% coconut water and not from concentrate.
Can aid in rehydrating when ill
The body might lose a significant amount of fluid through vomiting and diarrhea while you’re feeling under the weather. In this situation, coconut water can aid with hydration status and balance electrolytes more effectively than ordinary water, according to Michalcyzk. Some manufacturers even add vitamins C and D to their coconut water to strengthen the immune system.
Might support weight management
If coconut water helps you lose weight, that is a question you may have. We are aware that maintaining sufficient hydration is crucial for nourishing all body cells and enhancing your metabolic rate. Additionally, coconut water is much less calorically dense than other drinks like soda and juice, despite having more calories than regular water. Over the course of the week, you can reduce your calorie intake with this straightforward substitution.
Could relieve a hangover
Michalczyk provides a pro-tip to have coconut water stocked in your fridge if a bit too much wine at happy hour left you feeling parched and fuzzy the following day. According to her, it can help quench thirst and replenish electrolytes that drinking may have depleted.
Impacts of Coconut Water
You might be thinking if drinking coconut water daily is a smart idea. Coconut water is a great source of natural electrolytes and is usually regarded as safe for consumption by the general public.
Due to its high potassium content, coconut water should be avoided if you have renal failure. Although the body generally benefits from this vitamin, excessive potassium must be removed by the kidneys when they fail, so it’s crucial to watch your intake. Regular consumption of coconut water may offer an unexpected but significant amount of potassium, leading to hyperkalemia, a condition in which there is too much potassium in the blood.
Finding the Best Coconut Water
Coconut water ought to include just one component, if possible. We advise choosing variants that are made entirely of coconut water, devoid of any sugar, flavorings, or additions. Try adding coconut water to smoothies, sparkling water, or a little juice if you don’t like the taste of it on its own.
Coconut water has a lot of nutrients and electrolytes that might be a fantastic way to rehydrate and replenish the body. When feasible, choose plain types that are not prepared with concentrate to stay hydrated all day.