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10 nutrition Facts About Coconut Water

Coconut water can be bought in most grocery stores. It’s important to note that while coconut water is a nutritious beverage, it should be consumed in moderation as part of a well-balanced diet, and individual nutritional needs may vary. It’s always best to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet.

1. Hydration

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The recommended amount of water one should take is 8 glasses on a daily. Most people do not manage to hit this target. They may find water to be boring. But coconut water is an excellent natural source of hydration. It is rich in electrolytes, such as potassium, magnesium, and sodium. This helps replenish lost fluids and keep the body hydrated. But try to find coconut water that has less amounts of sodium to avoid bad side effects.

2. Low in calories

Coconut water is relatively low in calories compared to other beverages like fruit juices and sodas. A cup (240 ml) of coconut water contains about 46 calories. Regular soft drinks have up to 100 calories which is unhealthy. They increase the chances of acquiring lifestyle disease. Coconut water is a healthier option for those watching their calorie intake.

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3. It is rich in nutrients

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Coconut water is packed with essential nutrients. These include vitamins and minerals. These nutrients are absorbed into the body almost immediately one takes coconut water. It is a good source of vitamin C, vitamin B-complex, calcium, iron, and zinc.

These vitamins are very important for overall health and well-being. Zinc and Vitamin C for instance can help reduce the likelihood of catching a flu or common cold. And where one does get a cold, the same clears within 2 to 3 days. Coconut water is a pocket friendly manner of getting vitamin and mineral supplements which can be very expensive.

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4. Natural source of electrolytes

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Electrolytes are minerals that help keep the body fluids balanced and also regulate muscle functions. There are seven main electrolytes at work in the human body. Five out these can be found in coconut water. These are sodium, calcium, potassium, magnesium and phosphorus.

Drinking one cup of coconut gives one 15% of the recommended daily intake of magnesium, 11% for sodium, and 6% for calcium. A common symptom of electrolyte imbalance is muscle cramping, muscle weakness, twitching, and convulsions. It is common with people who work out.

5. It has antibacterial and antioxidant properties

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Coconut water is natural a remedy for a mild infection. Coconut water contains tannins which are known to have anti-inflammatory and anti-microbial effects. It also contains lauric acid which has antibacterial and antifungal properties.

A newborn receives lauric acid from the mother’s breast milk which helps it fight off infections. Once an adult gets lauric acid, it is converted monoloric acid which kills viruses and bacteria in the body.

Coconut water contains antioxidants, such as vitamin C and various phytochemicals, which help neutralize harmful free radicals in the body and reduce oxidative stress, thereby promoting cellular health.

6. Low in sugar

Many fruit juices and sports drinks that are high in added sugars. However, coconut water is naturally low in sugar. It contains about 2-3 grams of sugar per 100 milliliters.

Further, the sugar present in coconut water is naturally occurring and therefore healthier compared to added sugars and artificial sweeteners. This makes it a healthier option for those who are watching their sugar intake.

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7. It acts as a diuretic

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A diuretic is any substance that helps in the production of urine. This is very helpful for people who suffer from water retention. It also helps to clean the urinary tract hence reducing the chances of getting a urinary tract infection.

Avoid taking coconut water at night as this will increase the number of times you will have bathroom breaks in the middle of the night. Further, taking coconut water when one has a diarrhea may worsen the situation.

8. It keeps the heart healthy

A 2014 report shows that potassium can ward off stroke and prevent early death in women. With too little potassium there, blood pressure increases. Rats in a study were fed with high concentrations of coconut water. After 45 days, they found that the rats had lower levels of cholesterol.

Cholesterol and heart diseases often go hand in hand. It is a risk factor associated with strokes. Coconut water does not contain any cholesterol. This makes it a heart-healthy beverage choice. Coconut water is naturally fat-free. This makes it a good option for those who are following a low-fat diet or trying to reduce their fat intake.

9. A natural source of potassium

Potassium is an electrolyte and mineral and helps to regulate a number of functions in the human body. It helps regulate blood pressure, heart rhythm, digestion and nerve impulses. The human body does not produce potassium naturally. It is therefore important to get potassium from foods, fruits or coconut water.

A cup of coconut water contains about 17% of the recommended amount of potassium daily intake. This makes coconut water a great source of potassium. However, too much or too little coconut can cause problems in the body. One cup of coconut water contains about 600-700 mg of potassium.

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10. Digestive benefits

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Coconut water has been shown to have natural diuretic properties. This may help promote healthy digestion. Further, it prevents constipation by aiding in bowel movements.