Is Coconut Water Wholesome? The best way to Reap Its Advantages for Our Physique

Coconut water is touted for its super-hydrating qualities and all-natural origin. However while you actually break it down, is coconut water good for you?

This stylish tropical beverage has numerous well being advantages that you just most likely don’t learn about. From electrolytes to antioxidants, let’s dive deep into the advantages of coconut water by taking a look at its dietary information. And in case you don’t just like the style of coconut water alone, we’ll even embrace a couple of tips about how one can take pleasure in coconut water in inventive methods.

Coconut Water Vitamin Information

In line with the USDA Nutrient Database, one cup of unsweetened, ready-to-drink coconut water has the next dietary profile¹.

• 44.1 energy
• 0.54 grams protein
• 10.4 grams carbohydrate
• 9.6 grams sugar
• 17.2 mg calcium
• 14.7 mg magnesium
•  12.2 mg phosphorus
• 404 mg potassium
• 63.7 mg sodium
• 24.3 mg vitamin C

As you possibly can see, coconut water is an efficient supply of potassium — and it’s additionally a low-sodium and low-calorie beverage that helps hydration and different well being advantages.

Is Coconut Water Hydrating

Sure, coconut water is unquestionably hydrating. This is because of coconut water’s numerous content material of electrolytes like sodium, calcium, magnesium, phosphorus, and potassium². These electrolytes assist preserve regular blood quantity and forestall dehydration. 

Due to this, coconut water may also help cut back fatigue, stress, and muscle stress. Equally, coconut water hydration additionally helps with restoration from train or hangovers³.

What Are the Advantages of Coconut Water?

Past hydration, the well being advantages of coconut water stem from their antioxidant content material. Analysis reveals that coconut water accommodates antioxidants like flavonoids, in addition to plant-based compounds with antioxidant properties like caffeic acids and catechin⁴.

These antioxidants may also help cut back irritation within the physique, and in flip assist struggle off free radicals that would trigger cell harm. In consequence, consuming such antioxidants often may also help cut back one’s threat of persistent ailments like coronary heart illness⁵.

What Does Coconut Water Do for the Physique?

The antioxidant compounds in coconut water can profit your physique in a number of methods, like:

• Supporting coronary heart well being⁶
• Bettering the well being of the intestine microbiome, in flip decreasing threat of gastrointestinal well being points⁷
• Enhancing immune well being⁸
•  Supporting iron absorption by its vitamin C content material⁶

Why Is Coconut Water Good for You?

Now that what coconut water does to the physique, let’s take every part you’ve heard to date and sum up precisely why coconut water is nice for you. 

1. Its hydrating properties make coconut water top-of-the-line liquids you possibly can drink, alongside water itself. 
2. It may provide help to get better from hangover signs, that are usually brought on by dehydration.
3. It’s a very good supply of potassium, which might help a coronary heart wholesome way of life.
4. This refreshing beverage is a flavorful, low-calorie various to sweetened drinks like juice and sodas, which may be extraordinarily dangerous to our well being.

How Do You Add Coconut Water to Your Routine?

Though it might probably simply be loved by itself, there are additionally inventive methods to incorporate coconut water in your wholesome routine to make life attention-grabbing. Listed below are some examples of how to include coconut water in your weight-reduction plan:

FAQs

Is it OK to drink coconut water every day?

Coconut water is a low-calorie beverage you possibly can drink on a regular basis to help hydration and coronary heart well being. It shouldn’t be your main beverage all through the day, however it might probably assist complement hydration alongside water.

Is there numerous sugar in coconut water?

There are practically 10 grams of pure sugar in a cup of unsweetened coconut water. That is high-quality sparsely for most individuals, however will not be wholesome to eat for these with diabetes or susceptible to creating diabetes. Nevertheless, on the subject of diabetes threat, it’s a a lot more healthy various to sugar-sweetened drinks like soda.

What are the professionals and cons of coconut water?

The professionals of coconut water are that it’s naturally low calorie and a very good supply of potassium and different electrolytes. It is usually pretty low in sodium, which is heart-healthy. And let’s not neglect the antioxidant content material of coconut water, which might improve immunity and cut back irritation within the physique.^7,8

Although coconut water is wholesome for many, there are some folks that ought to restrict or keep away from coconut water. To start with, these with persistent kidney illness ought to keep away from coconut water due to its excessive potassium content material. As their kidneys aren’t capable of filter potassium from the physique effectively, consuming numerous potassium may trigger these with kidney illness to develop hyperkalemia, or an excessive amount of potassium within the blood².

Secondly, coconut water accommodates round ten grams of pure sugar per cup. Subsequently, folks with prediabetes, diabetes, or different individuals who have to restrict carbohydrate consumption to handle their well being, could not profit from ingesting a couple of cup of coconut water every day.

Sources:

1. https://fdc.nal.usda.gov/food-details/174831/vitamins
2. https://well being.osu.edu/wellness/exercise-and-nutrition/is-coconut-water-healthy
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7473379/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC11696670/
5. https://www.coronary heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
6. https://onlinelibrary.wiley.com/doi/full/10.1155/jfq/7286503
7. https://pubmed.ncbi.nlm.nih.gov/38278200/
8. https://www.researchgate.web/publication/353603073_An_Overview_on_Coconut_Water_As_A_Multipurpose_Nutrition
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC7231580/

Staci has been a registered dietitian since 2010 and has handled tons of of sufferers for nutrition-related points ranging from … Extra about Staci Gulbin, Registered Dietitian

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