In recent years, coconut waters have become a popular sports beverage with many health benefits. Sweet, delicious and easy to drink, coconut water becomes the best choice for any family to supply nutrition and minerals.
Let’s see 10 health benefits that make coconut water viral.
10 Health Benefits of Coconut Water
Good source of nutrients
Coconut water is low in calories and fat but rich in vitamins, minerals and other nutrients like lauric acid, chloride, iron, potassium, magnesium, calcium, sodium and phosphorus.
So, what is the nutrient value of coconut water?
In fact, the potassium content in coconut water is almost twice the amount of potassium found in bananas – the fruit which is famous for the content of potassium. If you don’t know about potassium, it plays an important role in optimizing the functioning of the muscular, circulatory, nervous and immune systems as well as assisting in the absorption and balance of fluids within the body.
Each 100 g of fresh coconut water contains 20 calories and the following nutrients:
- Carbohydrates: 4g
- Fiber: 1,5g
- Protein: 1g
- Vitamin C: 5% of the daily value
- Magnesium: 7% of the daily value
- Manganese: 8% of the daily value
- Potassium: 8% of the daily value
- Sodium:5% of the daily value
Helps with antioxidants
Free radicals are unstable molecules produced in your cells during metabolism. Their production increases when you are under stress or injury. In other words, when cells are stressed or damaged, more free radicals are produced.
So, can drink coconut water cease free radical and neutralize oxidative stress?
The answer is yes.
A study in 2012 by the National Library of Medicine has been published proving the effectiveness of coconut water on neutralizing oxidative stress in rats. In this study, they feed male rats with fructose rich diet and coconut water and record the systolic blood pressure for 3 weeks.
The result is surprising. The systolic blood pressure, serum triglycerides and free fatty acids in rats with coconut water treatment is lower.
Coconut water is a very good energy drink, which provides an abundant source of vitamins, minerals and nutrients. But, not like many sports drinks, natural coconut water is lower in sugar and sodium, while containing more potassium, calcium, and chloride then it is more healthy for your body.
Each 100ml of coconut water contains approximately 294mg of potassium, 118mg of chloride but only 25mg of salt and 5mg of sugar. Meanwhile, other energy drinks contain only 117mg of potassium and 39mg of chloride but have up to 200 mg of salt, 20–25 mg of sugar.
Support the heart health
Drinking coconut water wisely can help reduce heart disease risks.
According to scientific research results, people with high blood pressure often have low potassium levels. Therefore, drinking coconut water which is a good source of potassium – a key indicator of heart health regularly will help regulate blood pressure.
Though more research is needed, a 2005 study of West Indian Med is published showing the effective use of coconut water in controlling hypertension.
Four equal groups of 28 hypertension subjects were recorded the systolic and diastolic blood pressures during two weeks while receiving one of four interventions. One group (the control) received bottled drinking water, the second group received coconut water, the third received mauby and the fourth group, a mixture of coconut water and mauby.
The result of this study proves that the systolic blood pressure in the second group with coconut water treatment decrease 71% per cent showing the effectiveness of coconut water in controlling hypertension.
Help fight dehydration
In Asia countries, coconut water is a famous sports drink for restoring hydration.
Coconut water is rich in potassium and other minerals, so it can help you regulate the fluid inside the body, rehydrate the body.
Not only in sports, but coconut water is also highly recommended to treat dehydration caused by dysentery, cholera, diarrhoea and digestive disorders.
Support the weight loss process
Coconut water is a natural electrolyte that boosts the body’s metabolism. Not only that, but coconut water is also rich in medium-chain triglycerides, a form of fat that can help with weight loss. So it can use to support the weight loss process.
According to a study in 2006 in the medical journal Ceylon Medical Journal, during digestion, the medium-chain triglycerides in fresh coconut water are converted into single triglycerides and medium-chain free fatty acids. The body will use these two substances immediately for energy, not store them as fat.
Medium-chain triglycerides also have the ability to increase energy, helping to curb hunger more effectively than other forms of fat. The special fats present in fresh coconut water help maintain healthy body weight and aid in weight loss.