Coconut water is touted for its super-hydrating qualities and all-natural origin. However once you actually break it down, is coconut water good for you?

This stylish tropical beverage has various well being advantages that you just in all probability don’t find out about. From electrolytes to antioxidants, let’s dive deep into the advantages of coconut water by its dietary details. And when you don’t just like the style of coconut water alone, we’ll even embrace a number of tips about how one can get pleasure from coconut water in artistic methods.

Coconut Water Diet Information

In line 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 possibly can 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 various content material of electrolytes like sodium, calcium, magnesium, phosphorus, and potassium². These electrolytes assist keep regular blood quantity and stop dehydration. 

Due to this, coconut water can assist scale back fatigue, stress, and muscle stress. 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 can assist scale back irritation within the physique, and in flip assist battle off free radicals that would trigger cell harm. Because of this, consuming such antioxidants usually can assist scale back one’s threat of power 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 lowering threat of gastrointestinal well being points⁷
• Enhancing immune well being⁸
•  Supporting iron absorption via its vitamin C content material⁶

Why Is Coconut Water Good for You?

Now that you realize what coconut water does to the physique, let’s take every little thing you’ve heard to date and sum up precisely why coconut water is nice for you. 

1. Its hydrating properties make coconut water the most effective liquids you possibly can drink, alongside water itself. 
2. It may provide help to recuperate from hangover signs, that are sometimes brought on by dehydration.
3. It’s a superb supply of potassium, which may help a coronary heart wholesome life-style.
4. This refreshing beverage is a flavorful, low-calorie different to sweetened drinks like juice and sodas, which might 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 artistic methods to incorporate coconut water in your wholesome routine to make life fascinating. Listed here are some examples of how to include coconut water in your weight loss plan:

FAQs

Is it OK to drink coconut water each day?

Coconut water is a low-calorie beverage you possibly can drink on a regular basis to help 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 quite a lot of sugar in coconut water?

There are almost 10 grams of pure sugar in a cup of unsweetened coconut water. That is tremendous sparsely for most individuals, however will not be wholesome to eat for these with diabetes or susceptible to creating diabetes. Nevertheless, in relation to diabetes threat, 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 a superb supply of potassium and different electrolytes. Additionally it is pretty low in sodium, which is heart-healthy. And let’s not neglect the antioxidant content material of coconut water, which may improve immunity and scale back irritation within the physique.^7,8

Although coconut water is wholesome for many, there are some individuals that ought to restrict or keep away from coconut water. To begin with, these with power kidney illness ought to keep away from coconut water due to its excessive potassium content material. As their kidneys will not be capable of filter potassium from the physique properly, consuming quite a lot of 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. Subsequently, individuals with prediabetes, diabetes, or different individuals who have to restrict carbohydrate consumption to handle their well being, could not profit from ingesting multiple cup of coconut water each 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.internet/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 a whole lot of sufferers for nutrition-related points ranging from … Extra about Staci Gulbin, Registered Dietitian

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