Coconut water is a nutrient-rich drink that can help improve heart and kidney function by replenishing water and electrolytes in the body.
This water is obtained from raw coconut. A medium-sized green coconut yields about half to a cup of coconut water.
According to health experts, coconut water is about 94% water and is low in fat, making it helpful in rehydrating the body.
Coconut milk is different from coconut water. It is prepared by cooking grated coconut at high temperature and adding water to it. It contains about 50% water and the fat content is much higher than coconut water.
Although coconut water is rich in nutrients, it should be consumed in moderation. It is recommended that healthy adults consume no more than one fresh coconut per day. It is best used during the day or after physical activity to replenish water and nutrient deficiencies in the body. People with kidney disease should consult their doctor before consuming coconut water.
According to experts, it is naturally sweet and contains many important minerals. One cup (240 ml) of coconut water contains about 60 calories, 15 grams of carbohydrates, 8 grams of sugar. In addition, it provides about 4% of the daily requirement of calcium and magnesium, 2% of phosphorus and 15% of potassium.
It contains antioxidant properties. An excess of free radicals can cause oxidative stress in the body, which can damage cells and increase the risk of various diseases. The antioxidants in coconut water can help neutralize these molecules.
Also, coconut water can help lower blood sugar levels in people with diabetes. The magnesium in coconut water can help improve insulin sensitivity and lower blood sugar in type 2 diabetes or prediabetes.
Diabetics should limit their consumption of coconut water to one to two cups per day and it is best to drink it in small amounts. It should not be substituted for plain water. It contains carbohydrates that are converted into sugars. People with diabetes or pre-diabetes should consult a doctor or nutritionist.
It is also useful in preventing kidney stones. Drinking adequate amount of water is very important to prevent kidney stones. Coconut water can help reduce the formation of crystals in the kidneys and urinary tract and reduce the amount of crystals in the urine.
According to experts, coconut water is also beneficial for heart health, it can help reduce the risk of heart diseases by reducing the amount of cholesterol and triglycerides in the blood in people with high blood levels.
It is also high in potassium. Because of this, it can help lower blood pressure in people with high blood pressure or pre-hypertension. In addition, coconut water can be a healthy drink to replace the loss of water and electrolytes lost during exercise.