Why Is Drinking Coconut Water Healthy?
Coconut water is a potent beverage in restoring hydration and gives energy once all the electrolytes are lost during exercise. It is always ideal to refrain from drinking alcoholic and other sports beverages or energy drinks that have added sugars because it can easily predispose an individual, in the current global scenario, to type 2 diabetes. Drinking plenty of hydrating fluids, especially non-alcoholic drinks of any kind is much healthier in terms of improving stamina and immunity. The coconut tree is also termed the "tree of life" owing to its traditional medicinal use and its tremendous healing properties.
Coconut water is the rich liquid that one can find inside an immature or green coconut and this juicy part can also be called the endosperm of the young coconut. On the other hand, the older coconuts that are brown and hairy, yield coconut milk, which is made from the flesh of the coconut. The younger and immature green coconuts are the ones that produce and contain more coconut water. Since electrolytes are vital minerals that play several functional and metabolic roles in the body, the main role being maintaining the correct fluid balance. A few vital electrolytes that are essential to the body's metabolism are potassium, magnesium, sodium, and calcium. Therefore, coconut water is a naturally good source of these electrolytes, especially potassium and magnesium. Several studies have found that after consuming coconut water post-exercise, the rehydration benefits will be greater.
What Is the Commercial Availability and Ways to Use Coconut Water?
Availability:
There are a lot of branded varieties that a person comes across and currently, there are loads of options for coconut water that one can find in the markets. However, most of these branded products are blends or sweetened and not pure coconut water which is very different from the real coconut water that is consumed naturally. Sweetened or unsweetened products along with blends that most commonly tend to mix coconut water with other types of fruit juices for flavors are not healthy because of the high sugar content or added sugars in them. Some brands of coconut water also contain coconut flesh which means that the calorie and fat consumption is much higher than one consumes from the natural water of the coconut. Hence, it is essential to first read the labels very carefully before purchasing these commercial brands. However, if a person wants to avoid the extra sweeteners or added blends or fruity ingredients mixed with coconut water, it is always preferable to opt for the natural source.
Usage: There are various creative methods to use coconut water. A person can use this water in their smoothies, cocktails, or even fruit pops that can be frozen commonly. When the coconut water is obtained straight from the fruit itself, it should be ideally refrigerated straight away. Fresh coconut water can also be quickly frozen.
What Is the Nutrition Content of Coconut Water?
The coconut water has a distinctive flavor with a salty-sweet taste. It is also lower in calories than most of the commercial fruit juices. The following nutrition information is enlisted by the USDA (United States Department of Agriculture) for one single serving or one cup of 100 percent coconut water (8.64 ounces):
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Carbohydrates: 0.13 ounces.
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Fiber: 0.074 ounces.
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Fat: 0.01 ounces.
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Sugars: 0.1 ounces.
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Protein: 0.02 ounces.
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Vitamin C: 0.00035 ounces (9900 micrograms).
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Sodium: 0.00037 ounces (10500 micrograms).
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Potassium: 0.00882 ounces (250000 micrograms).
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Calories: 44 kilocalories.
Coconut water with a one-cup serving can give 9900 micrograms of vitamin C which is greatly useful for enhancing bodily metabolism, immunity, collagen synthesis, and skin functions. It yields around 32 percent of the recommended dietary allowance (RDA) of vitamin C for women and 27 percent for men based on a 2,000-kilocalorie-per-day diet. One cup of 100 percent coconut water which is approximately an 8.64-ounce serving of coconut water can yield around 44 kilocalories, 0.13 ounces of carbohydrates, 0.02 ounces of protein, and almost no fat or 0.001 ounces of fat.
In addition, coconut water also contains vitamin B thiamine which is approximately 8 percent of RDA from a single serving of coconut water. This single-cup serving of coconut water is also a good source of carbs, with nearly 0.13 ounces of carbohydrates, out of which about 0.1 ounces are from the natural sugars found in the water. The important nutrition fact to note is that the array of branded waters one sees at their local grocery store would not be a low-calorie drink and also have added sugars that can increase the carbohydrate content. This differs significantly from the natural coconut water, which has considerably less sugar content.
Who Should Not Drink Coconut Water?
It is important to note that even though potassium is a much-recommended and essential mineral for maintaining systemic health, consuming too much potassium can lead to hyperkalemia, an overabundance of potassium in the blood. Coconut water is a relatively rich source of potassium that would create issues in individuals on medications like ACE (angiotensin-converting enzyme) inhibitor drugs or those who are suffering from renal or kidney diseases. It would be ideal to consult with the healthcare provider regarding potassium intake if an individual is on systemic drugs for kidney stones or any kidney disease.
Also, coconut water is very high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which is a group of carbohydrates that cause or worsen digestive issues in people suffering from gastrointestinal (GI) disorders. Hence, it is not recommended for individuals who suffer from Crohn's disease or irritable bowel syndrome (IBS).
What Are the Health Benefits of Coconut Water?
The health benefits of coconut water are as follows:
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Anti-cancer Effect: The antioxidants present in the water of green coconut can protect against cellular damage.
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Weight Loss: As coconut water is nutrient-dense and satisfying, it is also satiating and can help in controlling hunger cravings by giving a feeling of fullness. Coconut water is also low in calories and thus can promote healthy weight loss in an individual.
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Antibacterial and Antiviral Properties: In addition to the rich nutrient density of coconut water, its properties also aid in improving immunity. During pregnancy, many nutrition experts commonly recommend consuming coconut water for its antibacterial and antiviral efficiency, and its ability to balance electrolytes.
Conclusion:
This water of green coconut is not just popular globally for its flavor or nutrient-dense health benefits, but it can also be a refreshing and rejuvenating drink that one can substitute for many other drinks they consume that can be detrimental to their health. It is a rich source of vitamin C or ascorbic acid and also of other essential minerals that help in regaining the lost electrolytes after a workout or exercise. Coconut water can be a good refreshing, healthy, unsweetened, and low-calorie beverage, especially for athletes, gym-goers, sports players, and individuals practicing regular exercise regimens.
