Coconut water is found naturally in the fruit and contains 94% water and very little fat. The average size of green coconut provides about 0.5–1 cup of coconut water. Coconut water is a good source of fiber, vitamin C, and several essential minerals.
1. Good Source of Several Nutrients
One cup (240 ml) contains 46 calories, as well as:
Carbs: 9 grams
Fiber: 3 grams
Protein: 2 grams
Vitamin C: 10% of the RDI (Recommended Dietary Intake)
Magnesium: 15% of the RDI
Manganese: 17% of the RDI
Potassium: 17% of the RDI
Sodium: 11% of the RDI
Calcium: 6% of the RDI
2. Rich in Antioxidant Properties
Antioxidants present in coconut water protect your cells from damage caused by free radicals by neutralizing them.
Research conducted on animals exposed to toxins has shown that antioxidants in coconut water can modify free radicals making them harmless. Rats on a high-fructose diet were treated with coconut water, showed a decrease in blood pressure, triglycerides and insulin levels.
According to a recent study, processed and heat pasteurized coconut water has fewer antioxidants. So, look for fresh coconut water to get the highest levels of antioxidants.
3. Natural sports drink
Coconut water’s natural electrolytes make it a solid match for traditional sports drinks. Made without added sugar, food coloring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink without causing nausea or stomach discomfort.
Coconut water may be the perfect beverage for replenishing the lost electrolytes and for restoring hydration and during exercise.
Research shows that coconut water restored hydration better than water and equal to high-electrolyte sports beverages.
4. Delicious Source of Hydration
The slightly sweet with a subtle, nutty flavor of coconut water makes it tastier.
Coconut water is usually consumed directly from green coconuts or bought in bottles. The water is best and fresh when it comes directly from the coconut.
This tropical liquid can also be used in chia seed pudding, smoothies, or substituted for plain water for natural sweetness.
5. Benefits against Diabetes
Coconut water can lower blood sugar levels and improve other health markers in diabetic animals says research. Studies also found that the rats given coconut water had lower levels of hemoglobin A1C, indicating good long-term blood sugar control.
Three grams of fiber and 6 grams per cup (240 ml) of digestible carb content make coconut water fit into a meal plan of the diabetic patient easily.
Coconut water is a good source of magnesium increases insulin sensitivity and decreases blood sugar levels in type 2 diabetes and prediabetes patients.
6. Prevents Kidney Stones
Drinking enough fluids is essential for kidney stone prevention. Plain water is usually taken to avoid kidney stones, but the study suggests that consuming coconut water maybe even better.
Coconut water helped in preventing crystals from sticking to the kidneys and other parts of the urinary tract in animal studies. It also reduced the number of crystals formed in their urine.
7. Supports Heart Health
Consuming coconut water may be helpful to reduce heart disease risk. According to research studies, coconut water has powerful cholesterol-lowering properties. In a study, rats that consumed coconut water had reduced blood cholesterol, triglycerides, and significant decreases in liver fat.
8. Reduced Blood Pressure
Coconut water is known to lower blood pressure and potentially decrease the risk of the formation of blood clots.
In a study, coconut water improved systolic BP (the higher a blood pressure reading) in 71% of people with high BP.
One animal study found that coconut water can prevent the formation of blood clots.
Coconut water contains 600 mg of potassium in every 8 ounces (240 ml). Potassium lowers blood pressure in people with high or normal blood pressure.
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