Coconut water is a clear liquid with a sweet and nasty taste and easily digestible carbohydrates. It is low in calories, free of fat, cholesterol, and contains more potassium than bananas.
Coconut water also comes under the water-rich foods or fruits and water is considered as one of the important elements for better function of the body.
This day’s most people prefer sugar—free or sugarless drinks and it can be the best substitute for most sports drinks and fruit drinks.
Nutritional values of coconut water
Coconut water is low in cholesterol and is a good source of riboflavin, vitamin c, calcium, dietary fibre, and potassium.
One cup or 240 grams of coconut water contains 191 kilojoules of calories which is 2 percent of the daily recommended value. It also contains 2.6g (11%DV) dietary fibre, 1.7g proteins, 7.2mcg folate, 57.6mg calcium, 600mg potassium, and 228g of water. (1)
Coconut water Health Benefits
1. Keeps you hydrated in summer
It is an excellent drink and you must include this in your daily diet. It is comprised of 95 percent by water. Therefore it is recommended by most medical professionals to drink after the completion of an exercise session or during summer to keep you hydrated all the time.
In the latest perception, people feel that coconut water is more hydrating than normal water. The effectiveness depends on the situation and as per the individuals. For some people, it could be hydrating but to others, it may develop some sort of allergies. It contains electrolytes which play an important role in maintaining fluid balance in the body.
2. Supplies energy for your body
A 240 gram or a cup of coconut water produces about 45 calories and this amount of calories is about 2 percent of daily recommended value of calories in our body.
It can serve as a great substitute for most of the energy drinks sodas, juice and red-bull.
3. Balances your blood sugar
Coconut water is sterile and pure devoid of any artificial sweetener or preservatives. It is considered a great drink for a diabetic. Since it’s naturally sweet, it contains fructose which can balance your sugar level in the blood but you should make sure that you should not over drink it.
Therefore it is advisable to drink one cup daily and this recommendation comes from the famous nutritionists and health coach ‘Shilpa Arora’ but you should monitor the blood sugar level regularly and if there’s fluctuation, you should avoid drinking.
4. Improves blood circulation
Due to poor blood circulation and blood sugar levels, people suffer from a disease called diabetes, and coconut water can help in improving blood circulation by widening the blood vessels. (2)
According to the Times of India, coconut water can improve blood circulation and it can lower blood pressure, and reduce the risk of heart attack and other cardiovascular diseases. (3)
5. Aids in losing weight
Coconut water is low in calories (45g per 240g) with bio-active enzymes which can ease digestion and metabolism. (4)
It is not only low in calories but coconut water also contains less sugar as compared to other fruit juices available in the market. (5)
Also read: 10 Healthy Foods to Lose Weight
6. Improves cardio-vascular health
Potassium is an important nutrient and it helps to counteract blood pressure thereby increasing the effects of sodium.
In a research study conducted by V G Sandhya and T Rajamohan, they have found that rats who have consumed coconut water have reductions in cholesterol and a significant decrease in liver fats. (6)
7. Helps dissolve kidney stone
Doctors and medical professionals regularly advertise and recommend drinking lots of water and fluids in order to prevent kidney stones. Drinking water is also a recommended method for the treatment of the removal of kidney stones.
Research has found that drinking coconut water can prevent crystals from sticking to the walls of the urinary tract and kidneys. These crystals are formed when calcium, oxalate, and other compounds combine together. (7)
Coconut water is very high in sodium and the maximum amount of calories comes from carbohydrates. For more information regarding the nutritional facts, please refer to nutrition data.
This article ‘7 Stunning Coconut water health benefits‘ is intended for general information only. It does not address individual circumstances or is not a substitute for any professional advice. You are hereby advised to take concrete decisions after the following advice from medical or nutritionist professionals.
Note: Sources referred are mentioned along with the articles.