Coconut water is the transparent liquid inside coconuts, as opposed to coconut milk, which is a mixture of coconut water and grated coconut. Coconut water is low in sugar and calories and has a slightly sweet, nutty flavour.
Electrolytes such as potassium, sodium, and magnesium, on the other hand, aid to restore lost nutrients. What that means is it’s something good to drink after exercise or during a mild illness — although, it may not be any better than water.
Recent studies have also found that applying coconut water straight to your skin can help fight acne, however, the evidence isn’t conclusive.
Also check out: The fundamentals of keeping your Gut healthy.
Health Benefits of coconut water
Coconut water can be a healthy addition to your diet because it keeps you hydrated while being low in calories, fats, and cholesterol. Before you open a bottle of coconut water, be sure you understand how it may impact people who have high blood pressure or other medical concerns.
Also check out: The fundamentals of keeping your Gut healthy.
Aids in the hydration of the body
Coconut water is minimal in calories and carbs, making it equivalent to sports drinks that may contain added sugars and flavourings. Coconut water’s attraction is mostly due to the electrolytes potassium, sodium, and magnesium. “Some studies indicate that it can aid with hydration primarily related to exercise because of the electrolytes,” Smith explains.
However, Smith warns that those studies used sodium-enriched coconut water, which may not be a good choice for most people and should only be used by individuals who exercise for an hour or more. “Long workout sessions can be beneficial,” Smith explains. “However, the electrolytes in coconut water are different. In these instances, a sports drink is a safer bet.”
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A general rule is that for every pound of weight lost during activity, you should consume 20 ounces of fluid, whether it’s coconut water, a sports drink, or plain water. “The greatest way to hydrate is still water,” Smith explains.
Potassium-rich food
The majority of people do not get enough potassium in their diet. The mineral aids in the removal of excess sodium from the body via urine. Coconut water may potentially aid in the reduction of blood pressure.
Coconut water appears to lower blood pressure in those with high blood pressure, according to preliminary studies. If you use blood pressure medication, however, you should avoid coconut water since it may cause your blood pressure to drop too low. It’s advisable to talk to your doctor about it.
Coconut water should also be avoided two weeks before any surgery because of its high potassium content, which can impact your blood pressure.
Calorie-conscious
Other fruit juices may include a lot of sugar, calories, and carbohydrates. Coconut water, on the other hand, is calorie-free, making it a wonderful choice for individuals who enjoy sweet drinks.
“In 8 ounces, it has around 40 to 60 calories — about half the calories of orange juice,” Smith explains. “It can be part of a healthy diet if you like the taste.”
Fat and cholesterol-free
Coconut water is 94 per cent water and contains no fat or cholesterol. “You want to choose one that is unsweetened and doesn’t have extra sodium for recreational sipping,” Smith advises.
She also advises checking the expiration date, since the older coconut water becomes, the more nutrients it loses and the flavour may change.
Preventing kidney stones
According to the National Institute of Diabetes and Digestive and Kidney Diseases, 11 per cent of men and 6 per cent of women in the United States will get kidney stones at some point in their lives. It is critical to stay hydrated in order to avoid them. Drinking coconut water as part of a balanced diet, according to Smith, can provide relief and help flush your system. Coconut water boosted the elimination of potassium, chloride, and citrate in the urine, according to a 2018 study.
“Stones come in a variety of shapes and sizes,” Smith explains. “However, if your doctor advises you to increase your potassium intake, coconut water may be advantageous.”
Skin that is healthier
According to a preliminary 2017 study, coconut water’s antibacterial qualities may help in the fight against acne. Coconut water may also assist your antioxidant system by neutralising the impacts of free radicals, according to research.
These are some of the health benefits of coconut water that you must know for a healthier and better life.
