Coconut water is a nutrient-dense beverage that can help you stay hydrated while also providing a variety of health advantages, including heart and kidney health.
Coconut water has recently become popular as a trendy drink.
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It’s not only naturally sweet and hydrating, but it’s also high in critical nutrients like minerals, which are commonly deficient in many diets.
Here are the seven health benefits of coconut water.
1. Nutrient-rich
Coconut water, extracted from young green coconuts, is high in essential nutrients.
A normal serving (240 ml) includes approximately 60 calories, 15 grammes of carbohydrates, 8 grammes of sugar, and numerous essential minerals: 4% of the daily value (DV) for calcium, 4% for magnesium, 2% for phosphorus, and 15% for potassium.
Unlike coconut milk, which has a lot of fat, coconut water is 94% water and low in fat.
2. Potential antioxidant properties
Coconut water includes antioxidants, which may help neutralise free radicals and reduce oxidative stress.
Animal studies have demonstrated that it can reduce free radical activity and enhance a variety of health markers, but human research are required to corroborate these findings.
3. May Help Lower Blood Sugar
Animal studies suggest that coconut water may help lower blood sugar levels and enhance other health indicators.
It also contains magnesium, which helps improve insulin sensitivity and potentially lower blood sugar levels in those who have diabetes or prediabetes.
However, because of its carbohydrate level, those with diabetes should consult their doctor before including it into their diet.
4. May help prevent kidney stones
Coconut water can help avoid kidney stones by lowering crystal adhesion to the kidneys and urinary system while also enhancing potassium and citrate excretion.
While promising, additional research is required to completely understand its efficacy in preventing kidney stones.
5. Promotes heart health
Coconut water may help reduce the risk of heart disease by decreasing cholesterol and triglycerides.
According to studies, it can reduce cholesterol levels in the same way that statin medicines do.
Its high potassium concentration may also help decrease blood pressure, though further research is needed to validate these advantages.
6. Beneficial after exercise
Coconut water is an excellent alternative for hydrating and replacing electrolytes lost after exercise.
Its potassium and magnesium concentration make it useful for restoring fluid balance.
According to some research, it may be more effective than water or sports drinks for hydration during extended activity.
7. Delicious and Refreshing Hydration
Natural coconut water has a mild, nutty flavour and is minimal in both calories and carbohydrates.
It is finest consumed straight from the coconut, however bottled versions are available.
Just make sure to purchase brands that list 100% coconut water with no added sweets or flavourings.
It may also be mixed into smoothies, chia seed pudding and sauces, or eaten on its own for a hint of natural sweetness.
