Health benefits of coconut water

Coconuts grow on large palm trees scientifically known as Cocos nucifera. Despite the name, coconut is botanically considered a fruit rather than a nut. Coconut water is the sap found in the center of young green coconuts. It helps nourish the fruit. As a coconut matures, some of the juice remains liquid, while the rest matures into solid white pulp, called copra. Coconut water forms naturally in the fruit and contains 94% water and very little fat. It should not be confused with coconut milk, which is made by adding water to grated coconut meat. Coconut milk is about 50% water and is very high in coconut fat. Coconuts take 10-12 months to fully mature. Coconut water usually comes from young coconuts that are approximately 6-7 months old, but is also found in mature fruits.

A regular green coconut provides about 0.5-1 cup of coconut water.

One cup contains 46 calories, and:

• Carbohydrates: 9 grams
• Fiber: 3 grams
• Protein: 2 grams
• Vitamin C: 10% of the RDI
• Magnesium: 15% of the RDI
• Manganese: 17% of RDI
• Potassium: 17% of the RDI
• Sodium: 11% of RDI
• Calcium: 6% of RDI

May have antioxidant properties

Free radicals are unstable molecules produced in cells during metabolism. Their production increases with stress or injury. When there are too many free radicals, your body enters a state of oxidative stress, which can damage your cells and increase the risk of disease. Studies of animals exposed to toxins show that coconut water contains antioxidants that can alter free radicals so that they are no longer Cause more damage. One study found that rats with liver damage that were treated with coconut water experienced significant improvements in oxidative stress compared to untreated rats. In another study, rats on a high-fructose diet were treated with coconut water. Free radical activity decreases, as do blood pressure, triglyceride, and insulin levels. To date, no studies have investigated this antioxidant activity in humans.

Studies show that coconut water can lower blood sugar levels and improve other health markers in diabetic animals. In one study, diabetic rats treated with coconut water maintained better blood sugar levels than controls. The same study also found that rats given coconut water had lower hemoglobin A1c levels, indicating good long-term blood sugar control. Another study noted that providing coconut water to diabetic rats improved blood sugar levels and reduced markers of oxidative stress. However, controlled studies are needed to confirm these effects in humans. Nonetheless, coconut water contains 3 grams of fiber and only 6 grams of digestible carbohydrates per cup (240 ml), making it easily suitable for diabetic meal plans.

It is also a good source of magnesium, which can increase insulin sensitivity and lower blood sugar levels in people with type 2 diabetes and prediabetes.

Drinking enough fluids is important to prevent kidney stones. While plain water is a good choice, one study suggests coconut water may be better. Kidney stones form when calcium, oxalates, and other compounds combine to form crystals in the urine. These can then be formed into stones. However, some people are more likely to develop them than others. In a study of rats with kidney stones, coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract. It also reduces the number of crystals that form in the urine. Researchers believe coconut water helps reduce free radicals produced by high levels of oxalic acid in urine. Keep in mind that this is the first study to examine the effects of coconut water on kidney stones. More research is needed in this area.

Drinking coconut water may help reduce the risk of heart disease. In one study, mice that consumed coconut water had reduced blood cholesterol and triglycerides. They also had a significant reduction in liver fat. In another study, the same researchers fed mice a similar diet supplemented with the same dose of coconut water. After 45 days, the coconut water group had lower cholesterol and triglyceride levels that were comparable to the effects of statins, which are used to lower cholesterol. Keep in mind that this is a very high dose. In humans, this is equivalent to a 150-pound (68-kilogram) person consuming 91 ounces (2.7 liters) of coconut water per day. Nonetheless, the finding that it is as effective as statins in lowering cholesterol is impressive and should be studied further.

Coconut water may be great for controlling blood pressure. In one small study of people with high blood pressure, coconut water improved systolic blood pressure (higher blood pressure readings) in 71% of participants. Additionally, coconut water contains an impressive 600 mg of potassium in 8 ounces (240 ml). . It has been shown to lower blood pressure in people with high or normal blood pressure. What's more, an animal study found that coconut water has antithrombotic activity, meaning it can prevent blood clots from forming.

Long-term exercise is beneficial

Coconut water may be the perfect drink to restore hydration and replenish electrolytes lost during exercise. Electrolytes are minerals that play several important roles in your body, including maintaining proper fluid balance. They include potassium, magnesium, sodium and calcium. Two studies found that coconut water was better than water at restoring hydration after exercise and was as effective as high-electrolyte sports drinks. Participants also reported that coconut water caused less nausea and stomach upset. However, another study comparing high-electrolyte drinks found that coconut water was most likely to cause bloating and stomach upset.

Coconut water is slightly sweet with a slightly nutty flavor. It's also fairly low in calories and carbs. Water straight from the coconut is the freshest. Just press the straw into the soft part of the green coconut and start drinking. Store coconut in the refrigerator and consume within two to three weeks of purchase. However, be sure to read the ingredients to confirm that you are getting 100% coconut water. Some bottled brands contain added sugar or flavorings. This tropical liquid can be used in smoothies, chia pudding, balsamic vinaigrette, or in place of regular water when you want a little natural sweetness.

Coconut water is a delicious, nutritious, natural beverage that is very good for you. It may benefit your heart, blood sugar, kidney health, and more.