Coconut water is a popular drink because of its gentle sweetness and characteristic coconut aroma. In addition, it is also loved for its health benefits. So what are the effects of drinking coconut water?
Coconut water has antioxidant properties
Animal studies show that coconut water has the effect of changing the structure of free radicals, making them no longer able to harm the body. According to the results of studies on rats, coconut water has a significant improvement in oxidative stress, reducing free radical activity, associated with reduced blood pressure, triglyceride and insulin levels.
Free radicals are produced during cell metabolism to relieve stress or pain caused by injury. When too many free radicals exist, the body will fall into an oxidative imbalance, which can damage cells and increase the risk of disease.
Coconut water is a source of several nutrients
Coconut water contains 94% water and very little fat. It takes 6-7 months for a young coconut to turn into a mature coconut. When the coconut is ripe, most of the coconut water turns from liquid into white flesh called 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 daily diet
Magnesium: 15% of daily intake
Manganese: 17% of daily diet
Potassium: 17% of daily intake
Sodium: 11% of daily diet
Calcium: 6% of daily diet
Coconut water helps support heart health
Drinking coconut water helps reduce the risk of cardiovascular disease. According to studies, it helps reduce cholesterol, triglycerides, especially the amount of fat in the liver.
From research on rats, scientists estimate that a person weighing 68kg needs to drink 2.7 liters of coconut water every day to reduce cholesterol as effectively as the effect of statin drugs. This effect is very impressive and needs to be studied further.
Coconut water helps improve diabetes
Several animal studies have shown that coconut water is effective in reducing blood sugar levels, reducing hemoglobin A1c levels and reducing markers of oxidative stress. There are currently no studies performed in humans.
With 3 grams of fiber and 6 grams of easily digestible carbs per cup (240ml), coconut water fits into an eating plan for people with diabetes. In addition, coconut water also contains high levels of magnesium, which can increase insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes and prediabetes.
Coconut water helps prevent kidney stones
Providing enough fluids, including coconut water, helps reduce the risk of kidney stones. This is explained because coconut water has the effect of preventing crystals from adhering to cause stones in the kidneys and other parts of the urinary tract. The crystals are mainly formed from calcium, oxalate and other compounds.
Studies have shown coconut water to reduce free radical production that occurs in response to high oxalate levels in urine. However, more research is still needed to prove the effectiveness of coconut water in preventing kidney stones.
Coconut water helps reduce blood pressure
According to the results of studies, coconut water is effective in improving systolic blood pressure. The potassium content in coconut water is proven to help lower blood pressure in people with average and high blood pressure. In addition, coconut water also has the ability to prevent blood clot formation.
Coconut water helps restore energy after prolonged exercise
Electrolytes such as potassium, magnesium, sodium and calcium play an important role in maintaining balanced fluid levels in the body. Coconut water contains large amounts of electrolytes that help rehydrate and electrolytes lost during exercise.
According to studies, coconut water helps rehydrate and rehydrate 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, and stomach discomfort.
Coconut water is a nutritious source of water and electrolytes
Fresh coconut water tastes best when drunk directly from the coconut. Poke the straw into the coconut and start enjoying. It has a slightly sweet taste, an attractive aroma, and is quite low in calories and carbs.
Coconut water can be stored in the refrigerator for up to 2 – 3 weeks after purchase. It may 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 ensure you buy 100% natural coconut water.
Coconut water can be added to smoothies, chia puddings, vinegar sauces or as a substitute for regular water, anytime you want natural sweetness in your dishes.
