In ‘The Health Benefits of Drinking Coconut Water,’ you’re about to learn ten amazing benefits for your body from drinking the jewelled water from within the coconut. You probably already know how great coconut water is for refreshing your body and personal health. But you’re also going to find out that there are literally hundreds of nutrients contained within coconut water, giving it all kinds of healing properties. From renewing your body’s water processor, to replenishing needed electrolytes, improve your bone health, blood pressure and overall cholesterol and weight control, your brain health, digestive health and yes even well-being of your human heart. You may not have thought of coconut water as a health tool, but by the end of the ten benefits for your health, you might get a whole new perspective on why visiting a coconut water store or placing an online or phone order for this fabulous juice from your local market seems to be the very best way to replenish your personal hydration process.
The Health Benefits of Drinking Coconut Water
Do you know how much your body will thank you for drinking coconut water? In our continual pursuit of healthy habits, finding natural and healthy drinks is becoming a trend. Coconut water is one of the new rising stars in this industry. But is it really such a healthy drink and why? Let’s find out!
What is Coconut Water?
Coconut water is the pure liquid that exists inside young, green coconuts. Don’t confuse it with coconut milk, which is made by grating the flesh of brown, mature coconuts. Cracking a coconut will usually yield a mildly sweet, slightly nutty beverage as wetting as it is tasty.
Fresh coconut water has also been called the ‘fluid of life’ due to its very high nutritional and electrolyte index, but let’s see which are the factors that contribute to its positive effects on your health.
Nutritional Content of Coconut Water
But to appreciate all the health benefits that come with coconut water, we’ll first have to acquire some background knowledge on its nutritional composition. So what precisely is packed into this popular libation? For every cup of coconut water that you drink:
| Nutrient | Amount per 1 cup (240 ml) |
|---|---|
| Calories | 46 |
| Carbohydrates | 9 grams |
| Sugars | 6 grams |
| Fiber | 3 grams |
| Protein | 2 grams |
| Vitamin C | 10% of the RDI |
| Potassium | 17% of the RDI |
| Magnesium | 6% of the RDI |
| Calcium | 6% of the RDI |
| Sodium | 11% of the RDI |
These nutrients work together to offer a range of health benefits that we’re about to explore.
Hydration Benefits
Electrolyte Balance
Probably the most convincing argument for the goodness of coconut water is the electrolyte boost that comes with it. Electrolytes are key minerals such as potassium, sodium and magnesium, which balance the amount of water in your body, drive nutrients into your cells, and help your muscles and nerves function. Whether you’re exercising, spending time in the sun or simply on the mend, coconut water delivers the hydrating goods.
Rehydration Abilities
Coconut water is marketed as an ideal rehydration fluid – and in an emergency, it has been used as an intravenous hydration fluid. The natural electrolytes make it nearly as effective as some commercial sports drinks – only without the added sugars and artificial ingredients.
Supports Heart Health
Potassium’s Role
Coconut water is also rich in potassium, an important nutrient for heart health. If you don’t get enough potassium in your diet, your blood pressure can rise, increasing your risk of a heart attack. Drinking coconut water helps to keep your potassium levels balanced, which can improve your heart health.
Cholesterol Management
Research proved that coconut water has the power to reduce bad cholesterol (LDL). While consuming coconut water, along with lowering bad, it also hiked up the sluggish good cholesterol (HDL). This dual action of coconut water can give you a healthy heart and reduce the risk of heart ailments.
Aids in Digestion
Fiber Content
As such, coconut water contains fibre which, as it passes through the gut, can help to remove bits of food the body can’t digest on its own, helping in the digestive process and keeping the intestines clean. Fibre in the diet helps to keep bowel movements regular and can help to prevent problems such as piles. It has also been suggested that it keeps you feeling full, which is helpful if you’re trying to control your weight.
Enzymatic Activity
Coconut water contains bio-active enzymes like acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases, which help in digestion and metabolism. This makes it even more effective in supporting a healthy digestive system.
Antioxidant Properties
Combat Free Radicals
Coconut water is always fighting oxidative stress – basically an imbalance from your body of free radicals and antioxidants – the free radicals could lead to chronic disease and ageing. The antioxidants in the coconut water will be scavenging or neutralising these free radicals and hence preventing damage to your cells.
Natural Detoxification
Furthermore, the antioxidants in coconut water make your body detoxified. They will help you to cleanse your body. This way you can maintain good health. When your body is detoxified, it is easier for it to absorb nutrients that are needed for a strong immune system.
Supports Kidney Health
Prevents Kidney Stones
It actually is recommended as the ‘ultimate thirst-quencher’, ‘just what your body needs’, and can help to prevent kidney stones. Coconut water contains potassium which helps to prevent the formation of crystals in the urinary system. Drinking coconut water on a regular basis can help to prevent kidney stones by diluting the urine and thereby reducing the potential to crystallise and form stones.
Enhances Urine Flow
Apart from minimising the occurrence of kidney stones, coconut water also acts as a natural diuretic. Diuretics increase the amount of fluid that leaves your body through urine. Coconut water also helps maintain healthy and functioning urinary systems, reducing the risk of urinary tract infections.
Weight Management
Low in Calories
Unlike the old Humphrey Bogart film (1942), drinking coconut water is a calorie-saving method of getting the nutrients you need. It is water in its purest form without all the extra calories. Surely every weight-watcher is on the alert – avoid too many calories if you want to reach your ideal weight. Downing a bottle of sugar-laden, heavy diet soda or canned fruit juice is a sure way to defer reaching that goal.
Boosts Metabolism
Boosting your metabolism by consuming coconut water. For people looking to manage their weight, a higher rate of metabolism is helpful.
Skin Health
Hydration and Moisturization
Coconut water maintains the moisture of your skin if applied to it externally. This is a natural solution to keep your skin fresh and glowing.
Anti-Aging Properties
The cofactor of its antioxidant is responsible for its anti-ageing benefits. Coconut water reduces ageing signs by fighting off the free radicals that are known to leave wrinkles, age spots, fine lines and other signs of ageing.
Enhances Exercise Performance
Natural Sports Drink
Coconut water is akin to a natural sports drink because it is full of electrolytes and helps you rehydrate after exercise, replacing fluids and electrolytes.
Reduces Muscle Cramps
Muscle cramps are often caused by electrolyte imbalances or dehydration. And so, the potassium and magnesium in coconut water can help prevent and diminish muscle cramps. While it’s not a commonly known food, health nuts and athletes are starting to take note.
Supports Immune Function
Antimicrobial Properties
A very important quality of coconut water is that it exerts antimicrobial activity. With its natural antimicrobial ingredients , coconut water not only motivates your immune system to fight infection but also kills off the pathogens with microbes as well as viruses.
Rich in Nutrients
The chemically complex make-up of coconut water means that it also packs a powerful immunity punch. Vitamins and minerals such as Vitamin C, magnesium and zinc are crucial for optimal immune function, ensuring that your body can fight off bugs.
Regulates Blood Sugar Levels
Natural Sugars
Coconut water contains natural sugars unlike many sodas and commercial drinks, which have refined sugars and can be dangerous for your body. And coconut water is relatively low on the glycemic index so it does not produce sudden surges in your blood sugar levels.
Diabetes Management
Coconut water is low in calories and sugar, making it a good drink to manage diabetes. Regular consumption has been linked to reducing blood sugar levels.
Alkalizes the Body
Balances pH Levels
For health reasons, the body must maintain an alkaline pH level. This enables the body to maximise enzyme function, to increase metabolism, and to promote general good health. Coconut water is also alkalizing and helps to balance the pH level in your body.
Reduces Acidity
Have a check on your acidity?If the answer is ‘Yes’, you might be suffering from acidity or acid reflux. Do not worry, coconut water will serve you the purpose in healing you. In fact, it has a mild alkaline nature which helps to neutralise excess acid in the stomach and hence helps in providing instant relief in acid reflux while giving you a calming sensation.
Promotes Mental Clarity and Focus
Nutrient-Rich Boost
The rich nutrient content of coconut water, including potassium and magnesium, helps retention as these nutrients are necessary for critical functions of the brain. It ensures you do not go off your senses!
Stress Reduction
Coconut water is also good for hydrating you to help you destress. A good hydration regime may help you think more clearly because normal brain function can be impaired by dehydration, leading to something we might quite aptly label ‘brain fog’. It adds to the stress of a stressful day. The high content of magnesium helps with this natural calming of your body by reducing your stress levels.
Supports Bone Health
Calcium and Magnesium
Coconut water has calcium and magnesium which is vital for good bone health. It helps in strengthening the bones and teeth. Thus Development of healthy bones and teeth will lead to minimum menace in either osteoporosis or reduce the risk of other bone diseases.
Absorption of Nutrients
Since coconut water is rich in electrolytes and minerals, it enhances your body’s ability to effectively absorb other nutrients, particularly when it comes to your body’s bone health and ensuring all the right nutrients are being utilised.
A Natural Hangover Remedy
Rehydration
Naturally, if you’ve woken up hungover in the morning, you’ll know already what dehydration feels like. And for those who want to quench it, coconut water is a top rehydrator, putting back those salts – the electrolytes – easily and quickly.
Detoxification
Depleting yourself of those nutrients may lead to a hangover. When it comes to alcohol, coconut water is stocked with antioxidants from the bark that can help your liver detoxify the drink faster, and nutrients like calcium, magnesium, and vitamin C (which are depleted in the detoxification process) get replenished. You won’t just feel better, you will actually be better.
How to Incorporate Coconut Water into Your Diet
Drink It Pure
The best way to reap the benefits of coconut water is by drinking it fresh from the coconut or buying a commercial product that is 100 per cent pure coconut water, nothing added, nothing taken out.
Smoothies and Shakes
Throw some coconut water into your smoothies and shakes: When blended with fruits, coconut water creates a nutrient-dense beverage that adds an element of sweetness and boosts the flavour with a nut like hazelnut. Go for bananas, berries and mangoes.
Cooking and Baking
It can even be used for cooking and baking; substitute coconut water for other water in recipes that you’d like to have an extra coconut boost in (think exotic desserts, rice dishes).
Ice Cubes
Cube up your coconut water and throw it in your normal water or fruit juice. You get the added benefit of nutrients and a cooling effect.
Possible Side Effects and Precautions
Coconut water is usually safe for most consumers, although it is important to be aware of the potential side effects and precautions.
High Potassium Levels
If you have kidney issues, you should definitely talk to your doctor before drinking coconut water, as the high potassium levels may be a problem for your kidneys, which don’t work as well and aren’t able to purge all the excess potassium.
Allergic Reactions
While very rare, some people are allergic to coconuts. If you have symptoms such as an itchy mouth, swelling of lips, face, tongue or throat, chest pain or chest tightening, difficult breathing, hives, or feelings of light-headedness after consuming coconut water, promptly seek medical help.
Sugar Content
Coconut water also has natural sugars but diabetics should take care of their consumption and ask their doctor if it is recommended for them.
Conclusion
If you’ve ever cut into a coconut, you may have noticed the clear liquid inside. Instead of pouring it down the drain, you might have tasted it, and discovered it to be a delicious way to stay hydrated. But coconut water is more than just a refreshing beverage.
As this article demonstrates, this natural, tropically-sourced liquid is packed with nutrients and health benefits. These include immune boosting, digestive aiding and hydration, among others. You can enjoy coconut water straight from the coconut, pour it into your favourite smoothie, or use a substitute when cooking. Drinking coconut water regularly could boost your diet by giving you a consistent influx of valuable nutrients. So go grab a coconut and toast your health with a refreshing drink!
