Coconut water is the juice found inside a coconut, not to be confused with coconut milk. It’s mostly water along with some nutrients and electrolytes.
On one hand, cow’s milk is made by blending milk from a cow with water. On the other hand, coconut milk is made by blending coconut meat with water. This mixture is thicker and contains more fat and calories.
Here’s the nutrition you’ll find in a 1-cup serving of coconut water:
- Calories: 49
- Carbohydrates: 12 g
- Sugar: 11 g
- Calcium: 60 g
- Potassium: 559 mg
- Sodium: 34 mg
Because of its popularity, coconut water is now more affordable. It is easy to find this item at many stores for just a few dollars.
If you keep reading, you will learn about the benefits of coconut water and how to add a tropical twist to your daily routine that will help keep you hydrated.
Coconut water is often confused with coconut milk and even coconut oil, although they are all different products. Coconut milk is restricted to mature coconuts while coconut water come from coconuts that have not yet matured.
Coconut water is not high in fat like coconut milk is.
Coconut water is a fat and cholesterol-free liquid that has more potassium than bananas! It is effective for hydration because it contains a high level of electrolytes.
Coconut water is a more natural and effective choice for hydration than sports drinks, which are often high in sugar and artificial ingredients. Coconut water is also usually free of charge.
An average glass of coconut water contains 44 calories, 10.4 grams of carbohydrates, 0 grams of fat, 0.5 grams of protein, and 9.6 grams of natural sugars.
Reasons to try Coconut Water
1. Coconut Water is Hydrating
Coconut water is mainly known for its hydrating properties, which are due to its electrolytes, such as sodium, potassium, and magnesium.
Electrolytes are great for everyday consumption—they help regulate your pH, keep you hydrated, and control muscle contractions—but they’re especially helpful in certain situations.
Coconut water is a good option for rehydration in cases of strenuous exercise, illness, or sun exposure.
If you continue to feel dehydrated, it is recommended that you drink water and replenish your electrolytes. Coconut water because it has more electrolytes than regular water.
Coconut water is very beneficial for maintaining hydration levels or for rehydration following a workout, illness, or exposure to hot weather due to its high electrolyte content.
Coconut water contains electrolytes including sodium, magnesium, calcium, and potassium. Electrolyte minerals play an important role in regulating the nervous system, organs, and overall body function.
Adequate muscle contraction requires electrolytes. In addition, electrolytes can help keep the body’s pH balance between acidity and alkalinity in check.
2. It Supports Healthy Digestion
Drinking eight glasses of water a day is good for your digestion and allows your body to absorb nutrients.
Aside from being a refreshing beverage, coconut water contains fiber and magnesium which makes it even more beneficial. You may be surprised to learn that fiber is a crucial component of healthy digestion. Fiber helps move waste through your system.
Magnesium helps to relax your muscles and is often taken in supplement form to help relieve conditions like constipation.
3. It Supports Healthy Skin
It is important to keep our bodies hydrated in order to support healthy organ function and also to have healthy skin. Coconut water is just as beneficial as regular water, but it also contains small amounts of skin-enhancing vitamin C, about 10 milligrams per 100 grams.
Vitamin C has been shown to support collagen production, which can reduce the appearance of fine lines and wrinkles. Coconut water isn’t going to be the magic bullet towards beautiful skin, but it certainly can help you cultivate beauty from the inside out.
Coconut water contains vitamins B and C, which are beneficial for the skin. Not only does coconut water help with body hydration, but it also helps keep skin hydrated and healthy!
If you are concerned about the appearance of wrinkles, you will be pleased to know that coconut water can help to reduce the signs of aging.
Coconut water is rich in nutrients that support the skin’s elasticity and promote the production of collagen, resulting in healthier, more radiant skin.
Many people believe that coconut water has the ability to kill bacteria and other microbes, making it an effective treatment for skin infections and other skin conditions such as acne.
4. Coconut Water is Good for Your Heart
By this point, you are aware that coconut water is an excellent source of potassium. Not only does this improve hydration, but it also benefits the cardiovascular system.
Eating foods rich in potassium on a regular basis has been linked to a lower risk of stroke and coronary heart disease, according to scientific evidence. Since heart disease is the most common cause of death in the U.S., it’s a good idea to drink coconut water regularly.
5. It Could Help Lower Cholesterol
Coconut water may help to prevent high cholesterol levels, which is good for cardiovascular health. One scientific study found that this is the case at least with rats.
Further research is necessary to establish a definite link between human health and the findings, though the results are encouraging.
6. It Contributes to Bone Health
Almost all of the calcium in our bodies is stored in our bones. Coconut water can help keep teeth and bones strong because it contains calcium.
The Academy of Nutrition and Dietetics has said that adults aged between 19 and 50 need a minimum of 1,000mg of calcium per day. One serving of coconut water has 60 milligrams of potassium, which may not seem like a lot, but it all adds up.
7. Drinking Coconut Water Helps Prevent Chronic Inflammation
If the body has high levels of inflammation for an extended period, it can cause chronic disease and impair brain function. Antioxidants found in foods can help reduce the risk of inflammation and coconut water can be added to this list of anti-inflammatory foods.
8. Tool for Weight Loss
Coconut water is a good choice for people who are trying to lose weight because it is fat-free, low in sugar, and low in calories. This food also contains enzymes that help with digestion and speed up metabolism. This results in an increase in calorie and fat burning within the body.
Coconut water alone will not help you lose weight, but if it is part of a healthy diet and lifestyle that includes regular exercise, it can be beneficial.
It can help decrease appetite and is best drunk when you haven’t eaten in the morning. This helps increase the metabolism even before any activity has been undertaken.
9. Source of Electrolytes
Coconut water contains electrolytes that promote hydration. The three significant electrolytes are sodium, potassium, and chloride.
Coconut water contains electrolytes which can be helpful if your electrolyte levels are ever compromised.
If the levels of electrolytes in your body are too high or too low, you may become ill, and you may experience the negative effects of dehydration.
Whenever you perspire, you excrete electrolytes, which need to be replenished on a regular basis. Coconut water can help replenish your body quickly and help avoid many unpleasant symptoms!
10. High in Nutrients
The benefits of coconut water include being a good source of vitamins, minerals, and antioxidants. Antioxidants help protect cells from damage caused by free radicals, which are produced during cell metabolism.
Coconut water can help balance the cells’ fluid levels because it is a good source of potassium. Potassium is important for muscles to contract and also helps to maintain normal blood pressure levels.
Coconut water contains B vitamins that help with the nervous system, vitamin C for healthy skin, and other minerals like calcium.
This mineral is important for bones and overall bone health.
11. Supports Kidney Health
Coconut water might help prevent kidney stones. Kidney stones can be extremely painful and disrupt the kidneys’ normal function.
Kidney stones are created when minerals such as calcium and salts such as oxalates form crystals in the urine. Kidney stones can cause symptoms once they are deposited in the kidneys.
There are four main types of kidney stones:
- Calcium stones are the most common type of kidney stone. They are made of calcium salts, and can be either calcium oxalate or calcium phosphate.
- Struvite stones are made of magnesium ammonium phosphate, and are usually the result of an infection.
- Uric acid stones are made of uric acid, and are more common in people who have gout or who eat a lot of meat.
- Cystine stones are made of the amino acid cystine, and are more common in people with a genetic disorder called cystinuria.
Kidney stones can be caused by medical conditions such as diabetes, dietary factors, and even hereditary illnesses.
Coconut water is thought to help prevent stones from forming by reducing the number of crystals in urine. Coconut water may help to prevent crystals from sticking to the kidneys and other parts of the urinary tract.
12. Healthy Alternative to Sugary Drinks
The problem with hydrating sports drinks is that they often contain high levels of sugar, preservatives, and other additives. Some even combine glucose syrup with artificial sweeteners. There are also added stimulants, such as caffeine, that need to be dealt with.
Coconut water does not need any artificial sweeteners or other ingredients because it is already sweet enough on its own.
Sugary drinks often lack the vitamins and minerals that the body needs on a daily basis to stay healthy.
Are there any negatives to drinking coconut water?
Even though coconut water is full of nutrients, you can have too much of it. If you eat too much potassium it can cause some digestive issues including diarrhea.
It is best to drink no more than two cups of coconut water a day.
When buying coconut water, always check the label to see if there is any extra sugar added. You don’t need to add any sugar to coconut water because it’s already sweet.
Incorporating Coconut Water Into Your Daily Routine
Although coconut water has many benefits, one of the best benefits is that it can be used in a variety of healthy recipes. Here are a few ideas to get your creative juices flowing, so to speak:
1. Drink it Straight Up
If you find regular water to be unappealing and have trouble meeting your daily hydration goal, you may want to try coconut water instead. It’s not as high in calories as other sports drinks, and it has a lot of electrolytes, which is why it’s often used for rehydration.
This makes hydration more enjoyable and taste better.
2. Add it to your Smoothies
If you are bored of adding almond milk to your morning smoothies or acai bowls, there are plenty of other options. Coconut water could be a nice change if you are looking for a new flavor or wanting to add more nutrients to your diet. This means that it can be used in place of plant-based milks.
3. Make Popsicles
Come summer and the temperature soars. So, stay cool by having some coconut water popsicles. Blend coconut water and fresh fruit to freeze and make natural and nutritious popsicles.
Coconut Water For You
Coconut water can be a healthier choice than sugary drinks like sports drinks. This product contains no additives and is full of nutrients and electrolytes that help to prevent dehydration.
Coconut water is also fat-free and low in sugar and calories, which are all positives.
Coconut water can help you lose weight by suppressing your appetite and increasing your metabolism.
There are other possible health benefits of coconut water that people have attributed to it, like the prevention of kidney stones and the promotion of healthy, glowing skin. So, you should try some for yourself today!