During recent years, coconut water has become a trendy beverage. It is tasty, refreshing, and is beneficial for your health. It is loaded with various essential nutrients, including minerals that most of the people lack. Popular for its concentrations of vitamins, electrolytes, and minerals, coconut water has surprised us with its benefits. From yoga studios to the vending machines, you can purchase this tropical drink from anywhere. Coconut water is the clear liquid inside a coconut. Do not confuse it with coconut milk, which is made the flesh of a coconut and water. Coconut water has been consumed for ages across the world. Coconut water is believed to help in urination, digestion, and semen production. It is also used for treating dehydration. Let us find out a few health benefits of coconut water.
Major health benefits of coconut water.
- Good source of essential nutrients: Good source of essential nutrients: Coconut is botanically regarded as a fruit rather than a nut. Coconut water is the juice that is found in the center of a green coconut. It assists the fruit nourish. As the coconut starts getting matured, some juice remains in the liquid form while the rest ripens into white, solid flesh, commonly known as coconut meat. Coconut water forms naturally inside the fruit and consists of 94% water with less fat. Coconut water is found in young coconut and is a good source of Vitamin C, fiber, and various minerals.
- Fights against diabetes: Research has proved that coconut water can lessen the blood sugar level. Yet, with its 3 grams of fiber and a digestible carb of just 6 grams per cup, coconut water can fit easily into a meal plan for people suffering from diabetes. It is also a great source of magnesium, which may raise insulin sensitivity and lessen the blood sugar level in individuals with type 2 diabetes and prediabetes.
“Coconut water is perhaps the healthiest natural drink.”
- Prevent kidney stones: Drinking enough water is important for the prevention of kidney stones. Although plain water is a great option, several studies suggest that coconut water may prove to be even a better option. Kidney stones are formed when oxalate, calcium, and other compounds are mixed to form crystals in your urine. These then take the form of stones. However, some people are susceptible to creating them than others. Drinking coconut water prevents crystals from getting it to stick to the kidney and other parts of the urinary tract. It also lessens the number of crystals formed in urine. According to the researchers, coconut water helps in reducing free radical production that took place in response to the high oxalate levels in urine.
- Lessen blood pressure: Coconut water is best for controlling blood pressure. Coconut water improves systolic blood pressure. In addition, coconut water consists of an impressive 600 mg of potassium in 8 ounces. Potassium is known for lowering blood pressure in individuals with normal or high blood pressure.
- Keeps stress in control: Coconut water is loaded with antioxidants that can help fight against free radicals that may result in oxidative damage. Shikimic acid, an active phytoconstituent present in coconut water can protect the liver cells, which in turn keeps the stress under control.
- Helps in weight loss- A cup of coconut water consists of just 45 calories. It is a great substitute for high-calorie drinks like juices and sodas. Coconut water does not contain carbohydrates and sugar. Also, it has minerals and electrolytes like potassium and sodium. With such a small number of calories, it is great for weight loss.
- Magnesium and calcium- Calcium is needed not only for strong bones and teeth but also for strong muscles. As you start exercising, your muscles pull your bones and break them down. As your body starts to recover, your bones use the calcium to get it repaired. Magnesium helps to move potassium and calcium into muscles to help in relaxation and contraction. It also helps with the production of energy and supports organ functioning. A hard exercise can leave you depleted in magnesium and prone to restless muscles, spasms, and cramps. As coconut water contains more magnesium and calcium compared to other sports drinks and fruit juices, it is not a concentrated source of any of these minerals. Coconut water consists of less than 5 percent of your recommended amount of both magnesium and calcium.
- Helps in digestion- Because of the presence of bio-active compounds and its high concentration of fiber, it is good for indigestion and lessens the occurrence of acid reflux. The moment you feel bloated or acidity, have a glass of coconut water to lessen the burning sensation.
- A perfect treatment for a hangover- If you have been drinking the previous night, keep coconut water handy as it is one of the best hangover remedies. It replenishes the electrolytes in the body and enhances hydration. It also helps to avoid headaches and vomiting. The antioxidants present in coconut water combat oxidative stress caused by consuming too much alcohol.
- Boosts athletic performance- It has been recommended that consuming coconut water after a workout improves athletic performance. This is so because it contains carbohydrates in the form of glucose and electrolytes, potassium, and sodium- the two most important components present in sports drinks.
- Rich in essential nutrients- Unlike any other beverages available in the market, coconut water consists of five essential electrolytes present in the human body. These are calcium, phosphorous, sodium, potassium, and magnesium. Due to its unique composition, coconut water can be enjoyed by people suffering from different medical conditions.
- Healthy and beautiful skin- Most of us are aware of the health benefits of coconut water, but few of us know that coconut water is great for skin too. People having blemishes and acne can get rid of those spots and marks by applying coconut water. It can clear and tone the skin. Also, it moisturizes the skin from within if you drink coconut water daily. It is also great in eliminating excess oil from the skin. This is the reason why beauty products like shampoos, lotions, conditioners, and facial creams contain a trace of coconut extracts.
How much coconut water should be consumed?
You can drink coconut water as a stand-alone beverage, or you can combine it with any other liquid product. There is no fixed rule regarding the amount you should consume daily, but health experts suggest that you consider maintaining an active lifestyle, if you consume a large amount of coconut water. This is said so because each eight-ounce serving is complemented by 45 to 60 calories.
While looking for a fresh coconut to enjoy, make sure not to choose those that come with a brown shell as it means the coconut is mature. Rather, choose one that is green outside as they contain a large amount of coconut water. To check, shake the coconut up and down to measure how much liquid it has inside.
Apart from the health benefits mentioned above, you will be surprised to know that coconut water has several cosmetic and culinary uses too. You can simply massage raw coconut water on your hair and comb. Leave it for an hour and then wash. This will help in improving the health of your hair. If your skin is feeling dry, apply coconut water. This extracts extra oil and dirt from the skin.
When sipping this tropical drink, just make sure that you avoid products with added sugar.