Coconut water

What is coconut water?

Coconut water is the clear liquid found in the center of young, green coconuts and is formed when the nutritive tissue of a coconut fruit goes through its development process. Coconut water has a refreshing, nutty flavor and is slightly sweet, but much less so than fruit juices. In tropical regions, coconut water is consumed not only for its refreshing taste, but also for its numerous health benefits. Coconut water is 94% water, but it also has a unique chemical composition that includes numerous vitamins, minerals, amino acids, natural sugars and phytohormones. The electrolyte content is another notable element that makes this drink an ideal rehydrating beverage with benefits not only for athletes. The electrolyte composition of coconut water is so ideal because it is very similar to that of human plasma. Most people who are not as familiar with coconuts in their diet often confuse coconut water with coconut milk, not realizing that they are two different things. Coconut water is the raw, clear liquid that you get when you open a fresh coconut and occurs naturally in the fruit. Coconut milk, on the other hand, is a processed product made from the grated flesh of the fruit to which water is added. The result is a white, creamy liquid that is used as an ingredient in numerous tropical and Asian dishes. In recent years, coconut water has become a very popular drink. Not only is coconut water refreshing and packed with important nutrients, including minerals, it also has a number of health benefits, which we will look at in more detail below

1. coconut water is a good source of numerous nutrients

As mentioned above, coconut water is the juice found in the center of young, unripe coconuts, some of which is converted into the white flesh of the coconut during the ripening process (1). Coconut water consists of 94% water and, unlike the flesh, contains very little fat. Coconuts mature for about 10 to 12 months and the coconut water that is commercially available comes mainly from young coconuts that are about 6 to 7 months old. An average young coconut contains between 125 and 250 ml of coconut water

250 ml of coconut water provides about 48 kcal, as well as

Carbohydrates: 9 grams
Dietary fiber: 3 grams
Protein: 2 grams
Vitamin C: 10% of the daily requirement
Magnesium: 15% of the daily requirement
Manganese: 17% of the daily requirement
Potassium: 17% of the daily requirement
Sodium: 11% of the daily requirement
Calcium: 6% of the daily requirement
Summary: Coconut water is found in young coconuts and is a good source of fiber, vitamin C and several important minerals.

2. coconut water has antioxidant properties

Free radicals are unstable molecules that are produced in the body's cells during natural metabolic processes. Their production increases in response to stress or injury. When there are too many free radicals in the body, oxidative stress occurs, which can damage the body's cells and increase the risk of disease (3). Scientific studies exposing animals to toxins have shown that coconut water contains antioxidants that modify free radicals so that they no longer cause damage (4, 5, 6, 7).

One study found that rats suffering from liver damage showed a significant improvement in oxidative stress when treated with coconut water compared to the control group (6). In another study, rats fed a high-fructose diet were treated with coconut water. In these animals, free radical activity decreased and a reduction in blood pressure, triglyceride levels and insulin levels was observed (7). To date, however, the antioxidant properties of coconut water have not been investigated in human studies.

Summary: Coconut water contains antioxidants that may protect cells from damage caused by free radicals.

3. coconut water could help protect against diabetes and have positive effects on diabetics

Scientific research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals (8, 9, 10). In one study, rats treated with coconut water maintained better blood glucose levels than the control group (9). The same study also found that rats receiving coconut water had lower levels of hemoglobin A1c, indicating better long-term blood sugar control. Another study found that giving coconut water to diabetic rats led to improvements in blood glucose levels and reductions in markers of oxidative stress (10). However, controlled human studies are needed to confirm all these results in humans. Coconut water, with its 3 grams of fiber and only 6 grams of digestible carbohydrates per 250 ml, fits well into the diet of diabetics. It is also a good source of magnesium, which could improve insulin sensitivity and lower blood glucose levels in prediabetics and people suffering from type 2 diabetes (11, 12).

Summary: Research conducted with diabetic animals suggests that coconut water may improve glycemic control. It is also a good source of magnesium, which can improve insulin sensitivity and lower blood glucose levels.

4. coconut water could help prevent kidney stones

Consuming adequate amounts of fluids is very important for the prevention of kidney stones. But while plain water is an excellent beverage choice, one study suggests that coconut water may be even better. Kidney stones are formed from calcium, oxalate and other compounds that form crystals in the urine (13) These crystals can form into kidney stones, and some people are more susceptible than others. In a study conducted on rats suffering from kidney stones, coke water prevented these crystals from depositing in the kidneys and other areas of the urinary tract. It also reduced the number of crystals that formed in the urine (14). Scientists believe that coconut water helps to reduce the production of free radicals that occur in response to high levels of oxalate in the urine. However, it should be borne in mind that this was the first study to investigate the effects of coconut water on kidney stones, and further research is needed before definitive conclusions can be drawn.

Summary: Initial research suggests that coconut water may prevent kidney stones by reducing the formation of crystals in the urine.

5. coconut water could support heart health

Consuming coconut water could help reduce the risk of heart disease. In one study, it was observed that rats consuming coconut water had reduced blood cholesterol and triglyceride levels. A reduction in liver fat was also observed (15). In another study, the same scientists fed rats with the same dosage (4 ml per 100 grams of body weight per day) of coconut water. After 45 days, the coconut water group showed reductions in cholesterol and triglyceride levels that were equivalent to the effects of a statin drug used to lower cholesterol levels (16). However, it should be borne in mind that this corresponds to a very high dosage. For a person weighing 68 kilos, this would be the equivalent of 2.7 liters of coconut water per day. Nevertheless, the results that coconut water can lower cholesterol levels as effectively as a statin drug are very impressive and should be investigated further.

Summary: Studies conducted with animals suggest that coconut water may have pronounced cholesterol-lowering properties.

6. coconut water could lower blood pressure

Coconut water could be a good support for controlling blood pressure. In a small study conducted with subjects with elevated blood pressure, coconut water improved systolic blood pressure (the upper of the two blood pressure values) in 71% of subjects (17). In addition, coconut water contains an impressive 600 mg of potassium per 250 ml. Potassium has been shown to lower blood pressure in people with high and normal blood pressure (18, 19). In addition, a study conducted on animals concluded that coconut water has anti-thrombotic activity, meaning that it can counteract the development of blood clots (8).

Summary: Coconut water may help to lower blood pressure and reduce the risk of blood clots developing in the arteries.

7. coconut water is beneficial during and after prolonged exercise

Coconut water is the perfect drink to rehydrate and replenish electrolytes lost through sweat during exercise. Electrolytes are minerals that play several important roles in the body, including maintaining fluid balance. These electrolytes include potassium, magnesium, sodium and calcium. Two studies have found that coconut water is better than water for rehydration after exercise and just as good as electrolyte-rich sports drinks (20, 21). The study participants also said that coconut water caused less nausea and stomach problems. However, another study comparing electrolyte-rich drinks with coconut water found that coconut water was the most likely of the drinks tested to cause stomach problems and a bloated feeling (22).

Summary: Coconut water is an effective drink to provide the body with much-needed fluids and electrolytes after exercise. It is comparable to other sports drinks in this respect.

Coconut water is a delicious hydration drink

Coconut water is slightly sweet and has a mild, nutty flavor. It is also low in calories and carbohydrates. The water is at its freshest when it comes straight from the coconut. Simply push a straw into the soft, green part of a coconut and enjoy the fresh coconut water. The coconut should be kept in the fridge and consumed within 2 to 3 weeks of purchase. However, coconut water is also available in packaged form. With these products, you should check the list of ingredients to ensure that the product contains 100% coconut water. Some products contain added sugar and flavorings. Coconut water can also be used as an ingredient in smoothies, chia seed puddings and vinaigrette dressings or as a substitute for water if you want some natural sweetness.

Conclusion

Coconut water is a delicious, nutritious and natural drink that is very healthy. Among other things, it can have benefits for heart and kidney health and support blood sugar control.

Although further controlled studies are needed to confirm these benefits, the data available to date is promising.

References

https://www.healthline.com/nutrition/8-coconut-water-benefits#section9