In recent years, coconut water has become an incredibly popular drink. It's naturally sweet, refreshing, and full of important nutrients that are essential for maintaining health and beauty. It's important to harvest the water while the coconut is still in its young, green growth stage. In the initial stages of ripening, the coconut's interior contains the largest amount of clear fluid, which is richest in valuable bioactive compounds. Here are 7 reasons why you should drink coconut water:
Rich in nutrients
Coconuts grow in tropical climates on trees called Cocos nucifera. Coconut water should come from young coconuts, 5–7 months old, and an average green coconut provides about 1/2–1 cup of coconut water. Coconut water is 94% water and trace amounts of fat.[1]Not to be confused with coconut milk, which is made by adding water to coconut flesh. Natural coconut water is slightly sweet and has a subtle, nutty flavor. [2]:
Antioxidant properties
It's long been known that an excess of free radicals in the human body can lead to oxidative stress, which damages cells, accelerates the aging process, and increases the risk of disease. Coconut water is a natural beverage that contains powerful antioxidant properties that fight free radicals and reduce inflammation in the body.
Glucose level stabilization
Coconut water can be beneficial for people with insulin resistance and type 2 diabetes. It helps lower blood sugar levels and improve other health indicators.[3]It is also a good source of magnesium, which regulates cell sensitivity to insulin.
With all this in mind, it is also important to remember that coconut water contains naturally occurring sugars that must be counted towards your overall carbohydrate intake.
Strengthening immunity
Coconut water has a beneficial effect on intestinal health. It's classified as a prebiotic substance, meaning it supports the growth of beneficial bacteria in the digestive system. A strong and efficient digestive system is the foundation of a well-functioning immune system. Additionally, it's worth choosing coconut water, which also contains vitamins C and D, as well as other vitamins and minerals that strengthen the immune system.
Support heart health
Coconut water can be a good solution for anyone struggling with circulatory system issues. Including it in your daily diet can reduce the risk of developing heart disease. Studies have shown that coconut water has a number of positive properties, such as lowering cholesterol and triglyceride levels in the blood, and due to its excellent source of potassium, it can also help lower blood pressure.[1][2]Did you know that it contains even more potassium than tomato juice, which is famous for it?[3]
When water alone isn't enough...
Intense physical activity, hot weather, or certain medical conditions (colds, flu, vomiting, diarrhea) can result in a significant loss of electrolytes, which are responsible for maintaining homeostasis in the body. In extreme cases, cardiac disorders, such as arrhythmia, or even a heart attack, can occur – therefore, it is crucial to replace these lost compounds. In such situations, pure water alone may not be enough. Coconut water, on the other hand, is the ideal solution. It provides excellent hydration while providing essential compounds. It contains electrolytes such as potassium, sodium, magnesium, and calcium, crucial for maintaining fluid balance in the body. An additional advantage is that it contains less sodium and more potassium than traditional isotonic drinks – which is especially important for those who need to reduce their sodium intake. It also contains naturally occurring sugars, which contribute to the rebuilding of muscle glycogen stores. Coconut water provides natural hydration without the artificial additives, flavors, and colorings often found in popular sports drinks.
Skin hydration
Coconut water is valued for its skin-hydrating properties. This is due to the richness of natural vitamins and minerals found in the coconut heart. And that's not all! Coconut water applied directly to dry skin moisturizes, nourishes, and soothes. It also has antibacterial properties that can help combat acne. Coconut water's antioxidant properties, which neutralize free radicals, help slow down the skin's aging process.[1]
Coconut water is a natural drink full of electrolytes that can support the body and provide excellent hydration after exercise. While further research is needed, the results so far are very promising. Try incorporating coconut water into your diet, choosing natural products without artificial additives.
Aneta Korzeniecka Clinical Dietitian
[1] https://pubmed.ncbi.nlm.nih.gov/20032881/
[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1535241/nutrients
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7849505/
[4] https://pubmed.ncbi.nlm.nih.gov/18809454/
[5] https://www.ahajournals.org/doi/full/10.1161/hypertensionaha.118.10267
[6] https://fdc.nal.usda.gov/fdc-app.html#/food-details/1535241/nutrients