Health Benefits of Coconut Water.
Coconut water is the liquid that escapes when a coconut is broken. Older coconuts (the brown and hairy ones) generally provide better coconut milk, which is made from the pulp of the coconut. Green coconuts have better coconut water.
This drink has a salty-sweet taste that can split, but it provides fewer calories than most fruit juices. It also provides vitamin C as well as carbohydrates and electrolytes, which can be helpful for post-workout recovery.
Nutritional values of coconut water
One cup of 100% coconut water (245 g) provides 44 calories, 0.5 g of protein, 10.4 g of carbohydrates and 0 g of fat. Coconut water is the best source of vitamin C. The USDA has provided the following nutritution information.
• Calories: 44
• Fat: 0g
• Sodium: 64 mg
• Carbohydrates: 10.4 g
• Fiber: 0g
• Sugar: 9.6 g
• Protein: 0,5g
• vitamin C: 24.3 mg
• Potassium: 404 mg
Carbohydrates
A 1-cup serving of coconut water provides about 10 grams of carbohydrates; most of it (about 9 grams) is naturally occurring sugar. Some brands of coconut water are sweetened with added sugar, so check labels carefully if you want to limit sugar.
Fats
Coconut water usually contains little to no fat (less than 1 gram), but some brands may contain a small amount of fat.
Protein
Coconut water contains a small amount of protein; the quantity may vary depending on the brand.
Vitamins and minerals
Coconut water is an excellent source of vitamin C with 24 mg per serving of one cup. That's 32% of the recommended daily allowance (RDA) for women and 27% for men, based on a 2,000-calorie-per-day diet. Coconut water also contains the B vitamin thiamine (about 8% of the recommended daily intake).
Minerals in coconut water include potassium (404 mg or 16% of the appropriate intake for women and 12% for men), manganese (0.5 mg or 28% of the appropriate intake for women and 22% for men). Magnesium, calcium, iron, phosphorus, zinc, and copper are also present in low proportion in drink.
Calories
One cup of 100% coconut water (240 g) provides 44 calories, of which 75% comes from carbohydrates, 15% from protein and 10% from fat. Coconut water is a calorie free drink.
Summary
Coconut water is a low-calorie and low-fat source of carbohydrates, electrolytes and vitamin C. It also contains some other vitamins and minerals such as thiamine, potassium and manganese.
Health Benefits
Over the years, claims about the many health benefits of coconut water have surfaced, but most have been debunked. For example, social media posts have stated that drinking hot coconut water cures cancer, but the American Institute for Cancer Research publishes a trademarked list of foods that fight cancer that coconut doesn't list.
A lawsuit settled in 2011 required a coconut water manufacturer not to make exaggerated claims about the health effects of its product. However, coconut water may still have some health benefits.
May help lower blood sugar
Animal studies have shown that coconut water can provide benefits such as improved blood sugar levels. However, this has not been sufficiently studied in humans.
May lower blood pressure
A small human study showed a reduction in blood pressure with increased coconut water consumption. This may be related to the potassium provided by coconut water; Low potassium intake increases the risk of high blood pressure.
It can help balance electrolytes,
Fans of Coconut water like it as a sports drink. It provides electrolytes (sodium, potassium, calcium and magnesium) and carbohydrates to improve muscle function, with fewer calories than a typical sports drink and is gluten-free.
However, you can get the same benefits if you eat whole foods like a potassium-rich banana with water. Entire foods contain no hidden ingredients (such as added sugar) and are generally cheaper than sports drinks or recreational bars.
Can reduce diabetic retinal damage
Although conducted only on rats, research has shown that retinal damage caused by diabetes was reduced in subjects who received coconut water. More research is needed to say whether these effects are consistent or can be reproduced in humans.
Can prevent kidney stones
A small study showed that coconut water helped flush out potassium, chloride and citrate, reducing the risk of developing kidney stones. More research is required.
Allergies
Coconut is not a tree nut, and most people who are allergic to tree nuts can still consume coconut. Nevertheless, there are some cases of coconut allergy. If you are allergic to coconuts, in addition to the coconut meat itself, you need to avoid coconut water, coconut milk and other products from coconut.
Side effects
Although potassium is an essential mineral, too high an intake can lead to hyperkalemia (an excess of potassium in the blood). Since coconut water contains potassium, drinking large amounts can cause this problem. This is unlikely in most people, but those who have chronic kidney disease or are taking medications, including ACE inhibitors, should be cautious.
Varieties
You'll see many brands and options for coconut water on the shelves, including sweetened and unsweetened products, as well as blends that mix coconut water with other fruit juices. Some brands of coconut water also contain coconut meat (which may mean they contain more calories and fat). Read the labels carefully if you want to avoid additional sweeteners or ingredients.
Storage and food safety
If you get coconut water directly from the fruit, it should be cooled immediately. Fresh coconut water can be frozen as well.
Likewise, manufacturers usually recommend that you keep a container of coconut water in the refrigerator after opening. The taste of cold Coconut water is preferred by the majority of individuals. If you keep it chilled, the drink will stay fresh for 24 to 48 hours.
Some brands of coconut water use a pasteurization process to ensure that the product is stable in storage. This means that you do not need to cool the product after purchase. As long as the package is not opened, it should remain fresh for up to 12 months.
How to prepare
There are many creative ways to use coconut water. You can place it in smoothies, mixed drinks, or even frozen natural products pops. Because coconut water is moisturizing, some people use it to cushion the effects of a hangover. Although there is no scientific data to support this practice, drinking non-alcoholic and hydrating liquids of any kind is likely to be beneficial after drinking too much.
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