07 Coconut Water Health Benefits

 

When it comes to hydrating, coconut water can be a nutritious option. It might be good for your heart and kidneys, too.

Coconut water has become quite the fad drink in recent years. Coconut water is packed with a number of essential nutrients, including minerals that many people don't get enough of, in addition to being naturally sweet and hydrating. Coconut water has seven positive effects on health.

1.         A Good Source of Many Nutrients

Organic consumers consider coconuts to be a natural product because they absorb heat and moisture from trees that are logically known as Cocos nucifera. The liquid in the center of a young, green coconut is called coconut water. It aids in the fruit's nutrition. The coconut ripens into the solid white flesh that is referred to as coconut meat while some of the liquid remains as it matures, which takes approximately 10 to 12 months.

Although it can also be found in mature fruit, coconut water typically comes from young coconuts that are between six and seven months old. A typical green coconut yields between 1/2 and 1 cup of coconut water.

94% of coconut water is water, and very little fat is in it. Coconut milk, which is made by adding water to grated coconut meat, should not be confused with it. Coconut milk has a lot of fat for its 50 percent water content. 60 calories and 240 milliliters are contained in a cup.

Carbs	15 grams
Sugar	8 grams
Calcium	4 percent of the daily value
Magnesium	4 percent of DV
Phosphorus	2 percent of DV
Potassium	15 percent of DV

Coconut water is the liquid that can be found in young coconuts and is a common source of a few important minerals.

2.         May Possess Antioxidant Qualities

During metabolism, your cells produce unstable molecules called free radicals. Stress or injury causes an expansion in their creation. Your body enters a state of oxidative stress when there are too many free radicals, which can damage your cells and make you more likely to get sick. According to studies conducted on animals, coconut water contains antioxidants that may assist in eliminating harmful free radicals. Coconut water was used to treat insulin-safe rats that were fed a high fructose diet. Blood pressure, triglycerides, and insulin levels all decreased, as did free radical activity. Found that harmed rodent livers showed critical improvement in oxidative pressure when treated with coconut water contrasted and livers that got no treatment

Antioxidants in coconut water have been found to be beneficial in studies on rats and mice, but no human studies have been conducted.

3.         May Assist in Lowering Blood Sugar for Diabetics

Coconut water has the potential to improve other health indicators and lower blood sugar levels in diabetic animals. Coconut water was given to diabetic rats, and they did better than the control group at maintaining their blood sugar levels. The rodents given coconut water had lower levels of hemoglobin A1c, indicating improved long-term glucose control, according to a similar study. Coconut water was also found to lower blood glucose levels in diabetic rats. To confirm these effects in humans, further research is required. However, coconut water is a good source of magnesium, which may increase insulin sensitivity and lower blood sugar levels in people with type 2 diabetes and prediabetes. This is an additional benefit of coconut water for lowering blood sugar. Keeping all of this in mind, it's important to remember that coconut water contains carbohydrates, which the body breaks down into sugar. If you have diabetes or prediabetes, you should talk to your doctor or a dietitian before adding coconut water to your diet.

Coconut water may help diabetic animals control their blood sugar, according to studies, but more research on humans is needed.

4.         May Assist in Avoiding Kidney Stones

Drinking enough fluids is essential if you want to avoid kidney stones. Coconut water might be even better, according to two small studies, although plain water is a good option. When compounds like calcium, oxalate, and others combine to form crystals in your urine, you get kidney stones. After that, these crystals can form tiny stones. Kidney stones affect about 12% of the world's population, with some people more susceptible than others. Coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract in rats with kidney stones. It likewise diminished the quantity of gems framed in the pee. Involving eight people, the researchers discovered that people without kidney stones increased their urination of potassium, chloride, and citrate. This suggests that coconut water may help flush the system and reduce the likelihood of stones. The benefits of coconut water in reducing the likelihood of kidney stones require a great deal more research due to the fact that one study involved animals and the other is so small.

By reducing the formation of crystals and stones, coconut water may reduce the risk of kidney stones, according to early research. However, additional research involving humans is required.

5.         May Uphold Heart Wellbeing

Coconut water may lower the risk of heart disease.  Rats were fed a diet high in cholesterol and fats in an earlier 2008 study. Additionally, they gave one group a lot of coconut water (4 milliliters per 100 grams of body weight). The coconut water group saw a reduction in cholesterol and triglyceride levels after 45 days that was comparable to the effects of a cholesterol-lowering statin medication. Keep in mind that this was a very high portion. In human terms, it would be comparable to a 150-pound (68-kg) individual drinking 91 ounces (2.7 liters) of coconut water each day.

Although additional research is required in this area, a 2005 study suggests that coconut water may also be beneficial for lowering blood pressure in individuals who live with high blood pressure. The high potassium content of coconut water (500 mg of potassium in 8 ounces) may play a role in lower blood pressure. In individuals with high or normal blood pressure, it has been demonstrated that potassium lowers blood pressure.

Although there is some evidence that coconut water may be beneficial to heart health, more human-centered research is required.

6.         Beneficial Following Extended Exercise

Coconut water may be the ideal beverage for replenishing electrolytes and rehydrating after exercise. Electrolytes are minerals that expect a couple of critical parts in your body, incorporating staying aware of genuine fluid balance. Calcium, potassium, magnesium, sodium, and other essential electrolytes are just a few. Numerous studies have demonstrated that coconut water may be more beneficial than water for rehydrating athletes after exercise due to its high concentration of electrolytes like potassium and magnesium. Brazil found that coconut water, rather than water or a sports drink, improved exercise capacity on hot days.

After work out, coconut water is viable at recharging liquids and electrolytes. It's similar to other sports drinks.

7.         A Mouth-Watering Source of Water

Natural coconut water has a subtle, nutty flavor and a hint of sweetness. Additionally, it has very few calories and carbohydrates. It tastes best right out of the fruit, but if you can't get fresh coconuts for your fridge, there are many brands of coconut water available today. Just check the ingredients to make sure you're getting coconut water in its entirety. Sugar or flavoring agents may be added to some packaged brands. This tropical liquid can be used as a base for smoothies, chia seed pudding, vinaigrette dressing, or when you want a little bit of natural sweetness in water.

Coconut water can be purchased in bottles or consumed directly from green coconuts. Brands with flavors, sweeteners, or added sugar should be avoided.

The Conclusion

Coconut water is a delicious, natural drink that is high in electrolytes and may help your heart, control your blood sugar, improve your kidney health, and keep you hydrated after a workout. The research to date is encouraging, despite the fact that more controlled studies involving humans are required to confirm many of these characteristics. You should be able to find a variety of brands of this tropical beverage on the shelves of your local grocery store; however, you should steer clear of products that contain added sugar.