Coconut water benefits and side effects:
Table of Contents
Coconut water a Natural and refreshing drink also known as Coconut juice it is a clear liquid. With its sweet nutty taste, it is also loaded with lots of health benefits.
This liquid is tapped from green coconut. It contains digestive carbohydrates in the form of sugar and electrolytes.
One of the best alternatives for drinks and soda. It is less in calories and sodium whereas high in potassium as compared to any other sports drinks.
Most Athletes drink coconut water as it is the drink which keeps them super hydrated and prevents them from getting cramps in hot and humid weather.
How does Coconut water work?
It is loaded in carbs and electrolytes such as potassium, sodium, and magnesium. Because of this electrolyte balance, there is a lot of interest in using coconut water to treat and prevent dehydration.
But some experts recommend that the electrolyte balance in coconut water is not enough to be used as a rehydration liquid. Loaded with several important nutrients, minerals, and antioxidants.
Health benefits are as follows:
- Loaded with several nutrients:
Coconut trees are also called Cocos Nucifera. It is long palm trees whose product i.e green coconut is considered as a fruit rather than a nut. Coconut juice is covered with the green coconut. This juice gets ripens and converted into a white thick layer which is also called malai.
Coconut juice contains 94% of water and a small amount of fat. Whereas coconut milk is 50% of water and a large amount of fat.
Coconut water nutrition facts and health benefits:
| Serving size | 1cup(240g) |
| Calories | 45 |
| Total fat | 0.5g (0%) |
| Saturated fat | 0.4g (2%) |
| Polyunsaturated fat | 0g |
| Monounsaturated fat | 0g |
| Cholesterol | 0mg (0%) |
| Sodium | 252mg (10%) |
| Potassium | 600mg (17%) |
| Total carbohydrates | 9g (3%) |
| Dietary fiber | 2.6g (10%) |
| Sugar | 6g |
| Protein | 1.7g (3%) |
| Vitamin A (0%) | Vitamin C (9%) |
| Calcium (5%) | Iron (3%) |
| Vitamin D (0%) | Vitamin B-6 (5%) |
| Cobalamin (0%) | Magnesium (15%) |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
- High in fiber content:
As it is high in dietary fiber, it slows down the release of glucose and transports it to cells whereas it is converted into calories. Helpful in reducing the risk of developing diabetes by releasing stress.
- It is Nutritious and Healthy. Keeps you hydrated:
The electrolyte in coconut water helps to maintain the hydration level of one’s body. Having it can help you to keep yourself hydrated. One who is involved in an everyday workout or easy weightlifting must have coconut water as much as they can in their diet.
It is helpful to recover the lost electrolytes and boost your immunity. One of the best alternatives to water as it is sweet and nutty taste i.e tastier than water. Its nutritious value is equal to mothers’ milk as it contains Laurie acid.
- Helpful in the cure of hangover.
It has a natural isotonic beverage as same as blood.
- Most helpful in glowing skin and hair:
It helps in treating the dry scalp due to its anti-fungal property as it works as a deep moisturizer and treats dandruff problems. Lauric acid in coconut water helps treat hair strength and reduces hair loss.
It is also helpful in fighting with acne due to anti-inflammatory, detoxifier and anti-microbial quality
- Helps in controlling diabetes:
Insulin secretion is improved by consuming coconut water in the body. It affects the hormones that are responsible for blood sugar control. Which helps in reducing glycemic cravings.
Helpful in digestion and bowel moments in the body. As it is high in dietary fiber supports the absorption of nutrients. Reduces nausea and vomiting.
- Fights Cancer:
It also includes anti-cancer properties helpful in preventing and fighting with colon and breast cancer.
- Reduces acidity problems and heartburn:
Most helpful in reducing acidity and heartburn
- Blood Circulation:
Having it helps to increase blood circulation. This increases oxygen in the skin and results in healthy and glowing skin.
As cells required oxygen which helps in proper circulation in the body and result in flawless skin
Can I have coconut water regularly?
Yes, it is low in calories and high in nutrients. It contains antioxidants and a high amount of potassium. Drinking it regularly can help you a lot. And drinking it at the right time can provide you double benefits.
What are the side effects of coconut water?
It may also cause fullness and stomach upset in some of the individuals. But this is different. While it might cause potassium levels in the blood to become too high when taken in excess. Side effects of drinking coconut water daily may result in kidney problems and irregular heartbeat.
- Pregnancy and Breastfeeding mothers: Still studies are not found about coconut water is safe for Pregnant and Breastfeeding mothers
- Cystic fibrosis can reduce salt levels in the individual. Lack of cystic fibrosis needs to take fluids or pills to enhance salt levels, especially sodium. It is not a great fluid to take to raise salt levels in people with cystic fibrosis. It might include a small amount of sodium and too much potassium. Don’t drink as a way to increase salt levels if you have cystic fibrosis.
- It contains high levels of potassium. Don’t take coconut water if you have high levels of potassium.
- It contains high levels of potassium. Normally, potassium is excreted in the urine if blood levels get too high. However, this doesn’t happen if kidneys are not working normally.
- It might create problems with blood pressure control during and after surgery. Stop using coconut water at least two weeks before a scheduled surgery.
- It might lower blood pressure. Discuss your use of coconut water with your healthcare provider if you have blood pressure problems.
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