8 science-based health benefits of coconut water

Coconut water is a popular drink because of its gentle sweetness and characteristic aroma of coconut. In addition, it is also loved for its health benefits. So what are the benefits of drinking coconut water?

1. Coconut water has antioxidant properties

Animal studies show that coconut water changes the structure of free radicals, making them less likely to cause harm to the body. The results of rat studies showed that coconut water had significant improvements in oxidative stress and free radical activity, associated with lower blood pressure, triglyceride and insulin levels.
Free radicals are produced during intercellular metabolism to relieve stress or pain caused by injury. When there are too many free radicals, the body will fall into a state of oxidative stress, which can damage cells and increase the risk of disease.

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2. Coconut water is a source of several nutrients

The composition of coconut water contains 94% water and very little fat. It takes 6-7 months for a young coconut to turn into a ripe coconut. As the coconut ripens, most of the coconut water turns from a liquid form to a white flesh known as coconut meat.
Unlike naturally derived coconut water, coconut milk is made by adding water to pureed coconut meat. It contains about 50% water and is very rich in fat.
An average young coconut provides about 0.5 - 1 cup of coconut water. One cup of coconut water (240 ml) contains 46 calories along with the following nutrients:
Carbs: 9 grams Fiber: 3 grams Protein: 2 grams Vitamin C: 10% of the daily intake Magnesium: 15% of the serving daily intake Manganese: 17% of the daily diet Potassium : 17% of the daily diet Sodium: 11% of the daily diet Calcium : 6% of the daily diet

3. Coconut water helps support heart health

Drinking coconut water has the effect of reducing the risk of cardiovascular disease. According to studies, it helps to reduce cholesterol, triglycerides, especially the amount of fat in the liver.
From a study on mice, scientists estimate that a person weighing 68 kg needs to drink 2.7 liters of coconut water a day to reduce cholesterol as effectively as the effect of statin drugs. This effect is very dramatic and needs to be studied further.

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4. Coconut water helps improve diabetes

Several animal studies have shown that coconut water lowers blood sugar, lowers hemoglobin A1c levels, and reduces markers of oxidative stress. There are currently no studies done in humans.
With 3 grams of fiber and 6 grams of easily digestible carbs per cup (240ml), coconut water fits into a diabetic eating plan. In addition, coconut water contains high levels of magnesium, which may increase insulin sensitivity and lower blood sugar in people with type 2 diabetes and prediabetes.

5. Coconut water helps prevent kidney stones

Adequate fluid intake, including coconut water, helps reduce the risk of kidney stones. This is explained by the fact that coconut water works to prevent the crystals from sticking to cause stones in the kidneys and other parts of the urinary tract. The crystals are mainly formed from calcium, oxalates, and other compounds.
Studies have shown coconut water to reduce free radical production that occurs in response to high levels of oxalate in the urine. However, more research is still needed to prove the effectiveness of coconut water in preventing kidney stones.

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6. Coconut water helps lower blood pressure

According to the results of studies, coconut water has the effect of improving systolic blood pressure, the potassium content in coconut water has been shown to help lower blood pressure in people with moderate and high blood pressure. In addition, coconut water also has the ability to prevent the formation of blood clots.

7. Coconut water helps restore energy after prolonged exercise

Electrolytes such as potassium, magnesium, sodium and calcium play an important role in maintaining the balance of fluid levels in the body. Coconut water contains a large amount of electrolytes that help to rehydrate and lose electrolytes during exercise.
According to studies, coconut water helps rehydrate and electrolytes after exercise better than drinking water and equal to drinks with high electrolyte content. However, studies have conflicting results on the effects of coconut water on the digestive system such as nausea, bloating, upset stomach

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8. Coconut water is a source of nutritious water and electrolytes

Fresh coconut water is best when drunk directly from the coconut. Poke a straw into the coconut and start enjoying. It has a slightly sweet taste, attractive aroma, and is relatively low in calories and carbs.
Coconut water can be stored in the refrigerator for up to 2 - 3 weeks after purchase. It can also be sold as bottled water at grocery stores. However, some brands have added sugar or flavoring agents, so you need to read the ingredients on the bottle label to make sure you are buying the right 100% natural coconut water.
Coconut water can be added to smoothies, chia pudding, vinegar sauce or substituted for plain water, anytime you want the natural sweetness in dishes.

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Reference source: healthline.com

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