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 a lot of 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 its dietary details. And in the event you don’t just like the style of coconut water alone, we’ll even embrace a number of recommendations on how one can take pleasure in coconut water in inventive methods.

Coconut Water Diet Details

In keeping 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 may see, coconut water is an effective 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 certainly hydrating. This is because of coconut water’s numerous content material of electrolytes like sodium, calcium, magnesium, phosphorus, and potassium². These electrolytes assist keep regular blood quantity and forestall dehydration. 

Due to this, coconut water might help scale back fatigue, stress, and muscle rigidity. 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 exhibits that coconut water comprises antioxidants like flavonoids, in addition to plant-based compounds with antioxidant properties like caffeic acids and catechin⁴.

These antioxidants might help scale back irritation within the physique, and in flip assist combat off free radicals that might trigger cell harm. Because of this, consuming such antioxidants repeatedly might help scale back one’s danger of persistent illnesses 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
• Enhancing the well being of the intestine microbiome, in flip decreasing danger of gastrointestinal well being points⁷
• Enhancing immune well being⁸
•  Supporting iron absorption by means of its vitamin C content material⁶

Why Is Coconut Water Good for You?

Now that you already know what coconut water does to the physique, let’s take the whole lot you’ve heard to this point and sum up precisely why coconut water is nice for you. 

1. Its hydrating properties make coconut water the most effective liquids you may drink, alongside water itself. 
2. It will probably aid you get well from hangover signs, that are usually attributable to dehydration.
3. It’s supply of potassium, which might assist a coronary heart wholesome way of life.
4. This refreshing beverage is a flavorful, low-calorie different to sweetened drinks like juice and sodas, which could be extraordinarily dangerous to our well being.

How Do You Add Coconut Water to Your Routine?

Though it may possibly 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 the way to include coconut water in your weight loss plan:

FAQs

Is it OK to drink coconut water day by day?

Coconut water is a low-calorie beverage you may drink on a regular basis to assist hydration and coronary heart well being. It shouldn’t be your major beverage all through the day, however it may possibly 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 moderately for most individuals, however might not be wholesome to devour for these with diabetes or prone to creating diabetes. Nevertheless, in terms of diabetes danger, it’s a a lot more healthy different 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 supply of potassium and different electrolytes. It is usually pretty low in sodium, which is heart-healthy. And let’s not overlook the antioxidant content material of coconut water, which might improve immunity and scale back irritation within the physique.^7,8

Regardless that coconut water is wholesome for many, there are some folks that ought to restrict or keep away from coconut water. Initially, these with persistent kidney illness ought to keep away from coconut water due to its excessive potassium content material. As their kidneys will not be in a position to 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 comprises round ten grams of pure sugar per cup. Due to this fact, folks with prediabetes, diabetes, or different individuals who must restrict carbohydrate consumption to handle their well being, might not profit from ingesting a couple of cup of coconut water day by 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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