Perhaps your fantasies involve drinking coconut water straight from the fruit's enormous green husk while lounging on a beach. Yes, I agree.
But if you need a tasty, nutrient-rich, refreshing drink in the meantime, there's always the deli cooler. To be clear, coconut milk contains real coconut flesh and has a creamy white color. I'm referring to the transparent fluid found inside coconuts here.
Some refer to coconut water benefits as "nature's sports" because of its high electrolyte content—a combination of minerals and salts that assist in maintaining fluid balance in cells, hydrate, and regulate nerve activity. It's also a terrific option for rehydrating after an intense workout. It can also serve as the foundation for other nutritious smoothie recipes.
benefits of coconut water
With only 45 calories and 11 grams of sugar per cup, coconut water is suitable for low-calorie and low-sugar diets. It also contains an abundance of naturally occurring electrolytes, such as potassium, magnesium, phosphorus, and others. The nutritional information for an 8-ounce glass of coconut water typically contains the following, though it might vary slightly depending on the coconut's maturity and place of origin.
45 calories
Total Fat: 0 grams
0 mg of cholesterol
25 milligrams of sodium
Potassium: 470 mg
11g of total carbohydrates
11g of total sugars
Protein: nil
Calcium: 4% DV
Magnesium: 4% DV
2% DV of phosphorus
may facilitate recovery from a workout
There are many electrolytes found in coconut water, such as magnesium, sodium, and potassium. When working up a sweat, particularly during the summer, coconut water can come in handy.
According to Maggie Michalczyk, a registered dietitian from Chicago, the electrolytes in coconut water can help maintain proper muscle function, prevent dehydration, and manage fluid balance. It goes without saying that following your workout, you should also make sure your body gets enough protein and carbohydrates.
may lower the risk of stroke and blood pressure
Although bananas are known for having a high potassium content, a medium-sized banana has less potassium than one cup of coconut water. Diets high in potassium may enhance heart health by lowering blood pressure and perhaps preventing stroke, according to research. It is best to pair coconut water with other foods high in potassium in your diet to help maintain a healthy heart.
can encourage skin health
Dehydration can cause skin to become tight, dry, and even flaking. You can meet your daily hydration requirements and encourage healthy circulation and glowing skin by consuming coconut water. Fortified with vitamin C, which has numerous antioxidant benefits and naturally promotes collagen formation, some types of coconut water can help maintain the firmness and youthful appearance of your skin.
perhaps cut back on additional sugar consumption
When you're craving something different from tap water, Michalczyk suggests reaching for coconut water instead of sugary beverages and sodas. Coconut water often contains little to no added sugar (in unflavored variations), unlike beverages that are sweetened with sugar. Because of this, it's a fantastic option for people with diabetes or those trying to cut back on added sugar. If you want a sugar-free option, go for 100% pure coconut water that isn't manufactured from concentrate and choose plain, unflavored variants.
Best coconut water brands
1- vita coco coconut water
Buy it here here
can aid in hydration while you're ill
Vomiting and diarrhea can cause the body to lose a significant amount of fluid when you're sick. In this case, Michalcyzk observes that coconut water is a superior electrolyte balancer and hydration aid than ordinary water. Certain kinds of coconut water additionally add vitamins C and D to enhance its immune-boosting properties.
could help with weight control
Perhaps you're wondering if drinking coconut water helps you lose weight. As we all know, maintaining adequate hydration is crucial to supporting each and every cell in your body and raising your metabolic rate. Furthermore, while coconut water contains more calories than regular water, it still has a significantly lower calorie count than other drinks like soda and juice. Throughout the week, you can reduce your calorie intake by making this easy substitution.
could alleviate a hangover
If you find yourself feeling thirsty and fuzzy the next day after enjoying a little too much wine at happy hour, Michalczyk provides a pro tip to keep coconut water stocked in your refrigerator. She claims that it can be an excellent way to relieve thirst and help restore any electrolytes that may have been lost due to drinking.
It may promote bone health
Women need all the calcium they can get, especially those over 50 (1000 mg for women 19–50, 1200 mg after that). Reaching your quota just with food alone can be challenging unless you consume a lot of dairy. Why is our need so great? Not only does calcium assist in maintaining strong bones, but it's also necessary for healthy muscles and nerves. About 17 mg of calcium can be found in one cup of coconut water, which helps you meet your daily calcium requirements.
It's an excellent magnesium source
Because magnesium is necessary for the proper function of muscles, nerves, bones, and blood sugar, deficiency over time may increase your risk of developing several illnesses, including diabetes and stroke. One cup provides 14% of your daily requirements. If you have teenagers at home, it's a good idea to keep it in the refrigerator for easy access as they often have poor magnesium intakes, according to the National Institutes of Health
Kidney stone relief from coconuts
A small study found that drinking coconut water enhanced participants' excretions of potassium, chloride, and citrate, however, the research is still in its early stages. This implies that the drink might aid in the dissolution of stones or prevent them from developing in the first place. Since kidney stones are mostly composed of calcium, citrate prevents them from crystallizing. However, further research is needed. Also, keep in mind that too much potassium (coconut water contains a lot of it) is not recommended if you have other kidney issues.