10 Scientifically Proven Coconut Water Health Benefits!
Coconut water is a drink extracted from immature coconut full of nutrients and with a wide variety of therapeutic properties. It is my favorite drink and for years, coconut water has been used as a natural remedy to treat various health problems and, today, science is reaffirming its positive effects. Learn here the best benefits of coconut water derived only from official research.
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What is Coconut Water?
Coconut water is a 100% natural, nutritious and especially healthy drink. As the name implies, it is obtained from coconut, although not from coconut we normally consume (now you will know why). This tropical drink is juice, the liquid that is inside a green coconut immature. It is what then becomes, as the coconut matures, in the pulp or white part that we eat very cool in summer. Specifically, the ideal coconuts to extract coconut water usually have about 6 or 7 months, so we can say that they are at midlife. Ah! You should not confuse coconut water with coconut milk; they are two totally different drinks with different properties. It consists mainly of water (94%), a small amount of fats and various minerals and vitamins.
As for nutrients, one cup of coconut water contains:
- Potassium: 17% CDR (recommended daily amount).
- Manganese: 17% CDR.
- Magnesium: 15% CDR.
- Sodium: 11% CDR.
- Vitamin C: 10% CDR.
- Vitamin B2: 8% CDR.
- Calcium: 6% CDR.
- Fiber: 2.6 g
- Protein: 1.7 g
- Calories: 45.6.
10 Benefits of Coconut Water for Your Health:
1. It is a Very Moisturizing Drink:
Drinking coconut water is an excellent and natural way to hydrate and if you are an athlete, you will love what I am going to tell you now.
“In addition to its high water content, this drink stands out for having significant amounts of electrolytes”.
Let’s go by parts… First, coconut water contains 94% water. Secondly, coconut water contains potassium, magnesium, sodium, calcium and phosphorus, 5 essential electrolytes to recover after a training session. Here it is important to note that a single glass of water gives you 17% potassium CDR, a fairly high figure compared to some sports drinks. A study that compared the consumption of coconut water, water and a carbonated sports drink after exercise, found that consuming coconut water had effects very similar to the sports drink in terms of rehydration. Also, coconut water caused less nausea, discomfort and heaviness in the stomach and had a more pleasant taste. And, thirdly, another reason that turns coconut water into a super hydrating and healthy drink is its low calorie and sugar content. , the latter also naturally. In another study, it was claimed that this water can be used as a rehydrating drink in children with diarrhea and symptoms of dehydration. Are you lucky to live in a tropical country? Take advantage and use this elixir to avoid dehydration whenever you can (I would like to have this rich fruit within my reach …).
2. Acts as a Natural Antioxidant:
At this point, surely most of those who follow me already know the damage that these molecules called free radicals do. But just in case you don’t remember: free radicals are reactive molecules that cause oxidative stress and can cause significant damage to lipids, proteins and even DNA, as well as being a risk factor for numerous diseases. The human body has its own “antioxidant system” by which it maintains a balance between oxidation and antioxidation, but the intake of antioxidant- rich foods plays a decisive role. Currently, the antioxidant properties of coconut water have been mostly tested in animal studies, which have yielded interesting results:
- Reduction of oxidation of hepatocytes (liver cells) and consequent protection against free radicals.
- Oxidation reduction caused by a diet rich in fructoseand decrease in triglyceride and insulin levels, as well as stress.
And it is that coconut water is rich in phytohormones, vitamins, free amino acids and other active compounds with a great antioxidant effect. However, further research with human beings is still necessary.
3. Prevents Digestive Problems:
In addition to being rich, moisturizing and nourishing, it can protect your digestive system against certain disorders that can be very annoying. For years, coconut water has been used in several countries as a natural remedy for its properties when treating cases of indigestion, intestinal parasites or constipation, among others. Likewise, and as I have already mentioned before, there is also scientific evidence on the use of coconut water to treat dehydration in children affected by diarrhea.
4. Contributes to Reducing Fluid Retention:
Fluid retention, also known as edema, is an excessive accumulation of fluids in the body that usually causes inflammation in the extremities (hands, feet, legs or ankles). The causes can be several, but if it is not a serious situation, fluid retention can be reduced with some changes in the diet. For example, the intake of potassium-rich foods , such as coconut water, helps increase urine excretion , while reducing sodium levels body’s. In other words, coconut liquid can be considered as a natural diuretic.
5. Reduces the Risk of Kidney Stones:
Coconut water intake can be very good for people prone to kidney stones. Lithiasis, a name that receives the formation and accumulation of kidney stones, occurs when certain mineral remains present in the urine crystallize. Drinking an insufficient amount of water or, simply, genetics can be some of the causes of stone formation. That said, some experts have studied the effects of coconut water on rats with kidney stones and have observed that this drink prevents crystallized minerals from adhering to the kidneys, which facilitates their expulsion. However, more research is still needed with humans to really prove the effectiveness of this water in this field.
6. It is an Optimal Source of Manganese:
A single cup of coconut water provides you with 17% manganese CDR; 2 cups already give you 34%. Manganese is a very important mineral for the body and participates in numerous processes such as blood coagulation or connective tissue formation. Manganese deficit increases the risk of infertility or bone malformations, among others, and when we maintain appropriate levels of manganese in the body we can avoid.
- Premenstrual syndrome.
7. Regulate the Tension:
Having high blood pressure is an increasingly common problem among the population and is one of the biggest causes of heart disease. In one study, hypertensive participants were divided into four groups: one consumed this, another bottled mineral water, another consumed mauby and another consumed a mixed drink of mauby and coconut water. At the end of the study, these were the results:
- 71% reduction in systolic pressure and 29% in diastolic pressure for the coconut water group.
- 40% reduction in systolic pressure and 40% in diastolic pressure for the mauby group.
- Reduction of 43% in systolic pressure and 57% in diastolic pressure for the mixed drink group.
Also, it is rich in potassium and magnesium , two minerals that have been shown to favor tension regulation. Magnesium contributes to the prevention of hypertension by stimulating the dilation of blood vessels and is effective in reducing both diastolic and systolic pressure. Potassium, in turn, can regulate tension in both hypertension patients and people with normal levels of tension and tends to reduce the need to take antihypertensive drugs
8. Delays Aging:
Coconut water is becoming popular at high speed for all its healthy benefits and its anti-aging effect is one of the biggest causes of this growing fame. This food is an ideal source of cytokinins, a plant compound associated with the reduction of human cell aging. Cytokinins are a phytohormone capable of retarding the degenerative aging process that our cells suffer when we reach a certain age.
9. Improves the Symptoms of Diabetes:
Several studies carried out in animals have shown that regular consumption of coconut water can cause notable improvements in the symptoms of diabetes. Apparently, drinking this water helps keep blood glucose levels at bay and reduces glycosylated hemoglobin levels. On the other hand, it has been observed that the supply of coconut water in diabetic rats helps reduce blood glucose and certain oxidative stress markers. However, further research with human beings is still necessary.
10. Other Benefits:
The list of coconut water properties is long:
- Increase in the body’s defenses and prevention of infections caused by microbesor bacteria.
- Reduction of the risk of various types of cancerby inhibiting the growth of cancer cells and tumors.
Protection against cardiovascular diseases such as heart attacks or strokes.