Coconut Water: Pros and Cons
In recent years, coconut water has become an increasingly popular drink, thanks to its pleasant and refreshing taste .
What makes it so popular is also the fact that it is included among the healthy specialties , thanks to its alleged positive effects on health .
Good source of several nutrients
Coconut water is the juice found in the center of a green , not yet fully ripe coconut . This liquid forms naturally in the fruit and is made up of 94% water, with very little fat .
It should not be confused with coconut milk , which is obtained by adding water to grated coconut meat and is very high in fat.
One medium green coconut provides approximately 0.5-1 cup of coconut water.
Coconut water: Nutritional values (per 240 ml – one cup)
- Calories: 46
- Carbohydrates: 9 grams.
- Fiber: 3 grams.
- Protein: 2 grams.
- Vitamin C: 10% of the recommended daily dose.
- Magnesium: 15% of the recommended daily dose.
- Manganese: 17% of the recommended daily dose.
- Potassium: 17% of the recommended daily dose.
- Sodium: 11% of the recommended daily intake.
- Calcium: 6% of the recommended daily dose.
Benefits
Here are specifically all the benefits it would bring.
It may have antioxidant properties
Free radicals are unstable molecules produced in cells during metabolism , which increase in response to stress or injury and when in excess can damage cells and increase the risk of disease .
Research conducted on animals exposed to toxins has shown that coconut water has antioxidant capabilities that modify free radicals so they no longer cause damage.
In another study, some mice were treated with coconut water and their free radical activity decreased, as did their blood pressure , triglycerides , and insulin levels .
However, no such study has been conducted on humans to date.
May be effective against diabetes
Coconut water is a good source of magnesium , which may increase insulin sensitivity and decrease blood sugar levels in people with type 2 diabetes and pre diabetes .
Although there is no human evidence yet, a study conducted on diabetic mice treated with coconut water showed how they maintained better blood sugar levels than the control group.
The same study also showed that mice treated with coconut water had lower hemoglobin A1c levels, indicating good long-term blood sugar control.
It can help prevent kidney stones
Drinking enough fluids is important for preventing kidney stones .
While plain water is often considered the best choice, one study suggests that coconut water may be even better.
Kidney stones form when calcium, oxalate , and other compounds combine to form crystals in the urine . According to early animal research, coconut water appears to prevent crystals from attaching to the kidneys and other parts of the urinary tract.
It can reduce blood pressure
Coconut water can be great for controlling blood pressure .
In a small study of people with high blood pressure , drinking coconut water improved systolic blood pressure in 71 percent of participants.
Additionally, coconut water contains 600 mg of potassium in 240 ml and potassium has been shown to lower blood pressure in people who tend to have high blood pressure.
Finally, an animal study found that coconut water has anti- thrombotic activity , meaning it can prevent the formation of blood clots.
Excellent after prolonged exercise
Coconut water can also be the perfect drink to restore hydration and replenish electrolytes lost during exercise .
Electrolytes are minerals such as potassium, magnesium, sodium and calcium, which play various important roles in the body and which drop drastically after carrying out particularly intense physical activity .
Two studies have found that coconut water restores hydration after exercise and replenishes these elements better than plain water and as well as high-electrolyte sports drinks .
How to drink coconut water
Coconut water is slightly sweet with a subtle nutty flavor , so as well as being beneficial it is extremely pleasant.
You can drink directly from the green walnut by inserting a straw into the soft part. If you choose this option, remember to store the coconut in the refrigerator and consume it within two or three weeks of purchase.
A simpler alternative is to drink bottled coconut water , available at most grocery stores. If this is the case, check that the drink is 100% coconut water and that there are no added sugars or flavoring agents .
Additionally, this tropical juice can be used to add extra flavor to smoothies, puddings, yogurt , dressings , or substituted for plain water whenever you want a little extra sweetness.
