With the graph of advancement in the beverage industry at its all-time peak, from supplements for every anatomical need present and packed, there is an emerging culture of wanting to switch to ‘all-natural’ and ‘organic’ resources.
Aligning with this fad of substituting energy drinks with a more organic option, It doesn’t get any more natural than plucking a coconut right from the arms of colossal palm trees.
The benefits of coconut water extend beyond just a refreshing drink on a hot summer day, In this guide, we divulge into;
- What are the health benefits of coconut water?
- Why should coconut water become an essential part of our diet?
- How to incorporate coconut water into our daily diet?
The various benefits of coconut water aren’t just a mother’s tale but have been proven effective through countless scientific studies.
What are the health benefits of coconut water?
Coconut water is a nutrient-dense natural drink from hard stony fruit enclosing soft flesh of tender coconut meat and mildly naturally sweetened water. Coconut water contains healthy nutrients like vitamins, minerals, antioxidants, enzymes, amino acids, and growth hormones.
Coconut water can be categorized as ’Tender Coconut Water’ (TCW) and ‘Mature Coconut Water’ (MCW) the latter is usually not consumed. However, a study conducted showed that experimental cholesterol-fed rats showed significant hypolipidemic (it reduces lipid concentrations that are fats and oils in our body) improvement.
On the other hand, a study has shown the more prominent health benefits of Tender coconut water that include:
The Prevention of Oxidative Stress
When our body experiences oxidative stress there is an occurrence of excessive free radicals in the body’s cells. This oxidative stress can lead to damage to our proteins, cells, and DNA, which then contributes to aging. (1)
Amino Acid
Research study on experimental rats has shown that Tender Coconut Water is also rich in L-arginine (an amino acid necessary for making proteins) which helps significantly reduce the generation of free radical cells. (2)
Why should coconut water become an essential part of our diet?
1. Electrolytes
Professions that demand intense physical activities often require that they replenish their bodies with carbohydrates and electrolytes. An organic alternative to pre-packaged energy drinks would be fresh coconut water.
Coconut water is naturally dense in potassium, and chloride, it contains sodium and carbohydrates.
Coconut water is widely used as a clinical oral rehydration aid to replace fluid loss from the gastrointestinal tract observed in patients suffering from severe dehydration due to diarrhea. (3)
The antioxidants present in coconut water also aid in long durations of exercise.
2. Low-calorie hydration
One cup of energy drink consists of 108 cal(4), a cup of soda consists of 140 cal(5), versus a cup of coconut water consists of 46 cal(6)
If dehydration occurs due to a lack of interest in the taste of plain water one can replace it with coconut water to add a tinge of sweetness without the guilt and addition of unnecessary calories.
Consuming coconut water throughout the day helps elevate the symptoms of dehydration such as;
- Poor memory and attention
- Impairs cognitive performance (7)
- Headaches
- Irritability
- Decreases muscle strength
3. Tender Coconut Water Nutrients
Coconut water consists of three primary nutrients sodium, potassium, and magnesium
- Sodium– a cup of coconut water consists of 252 mg of sodium our body requires a daily dose of 500mg of sodium to contract and relax muscles, conduct nerve impulses, and maintain a proper balance of minerals and water in our body (9)
- Potassium – a cup of coconut water consists of 600mg of potassium, it helps in maintaining normal fluid inside our cells, contracting muscles, and normal blood pressure
- Magnesium- a cup of coconut water consists of 60mg of magnesium, which plays a crucial role in supporting muscle function and the production of energy low magnesium levels can increase the risk of blood pressure, and diabetes.
4. Heart Health benefits
a. L-Arginine
- A study was conducted on individuals to study the reaction of L-arginine on their blood pressure, and it was proven that it could help lower blood pressure even within individuals with BP that affects the arteries in the lungs along with the right side of the heart (Pulmonary hypertension).
- The presence of L-arginine in coconut water could potentially have a cardioprotective effect, a similar effect that was noted within experimental rats that were fed with a cholesterol-enriched diet, wherein a significant difference was noted with the administration of coconut water.
b. Antioxidants
- A study was conducted with twenty-five adult male albino rats, they were divided into three groups and were fed coconut water under a controlled experimental setting, their blood samples were later collected following an overnight fast.
- The samples showed that there were significant changes in food and water intake in groups that were administered coconut water
- Coconut water contains a generous amount of micronutrients such as inorganic ions that enhance the body’s natural antioxidants
- These antioxidant enzymes help prevent damage from free radical cells (a host of diseases)
5. Blood sugar benefits
- Glucose– a cup of coconut water consists of 6g of sugar, the recommended amount of sugar for an adult with diabetes is 30g.
- The low glycemic index of coconut water that is naturally sweetened will not cause a spike in your blood sugar
- The sugar from coconut water helps get your body the right amount of glucose to prevent diseases like low blood sugar or hypoglycemia.
- It can also be used to aid Gestational diabetes that affects pregnant women, and the lower level of the glycemic index makes it a safe option (consult your gynecologist for daily recommended consumption)
6. Kidney health benefits
- A study was conducted on experimental rats with kidney stones and it was found that coconut water helped prevent crystals from sticking to the kidney and several other parts of the urinary tract.
- Coconut has higher fiber content and a diuretic and laxative effect, when compared with other energy drinks it was found that coconut water was well tolerated by the subjects
- The subjects had greater ease in consuming a large amount of coconut water compared to other energy drinks or water (10)
- In another study conducted in 2018 that involved eight individuals, researchers found that they experienced increased urination of chloride, potassium, and citrate, and in the subjects without kidney stones, it helped prevent the likelihood of kidney stones occurring
Coconut water and skin health
- Coconut water hydrates the skin- Coconut water contains amino acids and electrolytes that help keep your skin hydrated as they draw water into your cells. It also helps balance your skin’s pH, which is important for skin health.
- Coconut water has antimicrobial qualities- coconut water is high in lauric acid (it is a fatty acid that plays a vital role in reinforcing skin’s innate defenses by strengthening its microbiome) which gives it antimicrobial properties which means it kills or weakens the growth of bacteria, fungi, viruses and several other nasty little microorganisms that cause irritability in the skin such as acne.
- Coconut water helps against signs of aging- coconut water contains vitamin C along with other b group vitamins that act as antioxidants. It provides repair from the damage of the sun and other environmental factors such as pollution. Vitamin C is an excellent ingredient that is found in coconut water for anti-aging. It stimulates collagen and brightens your skin.
- DIY toner using coconut water- soak a cotton ball in coconut water (use plain 100% coconut water) and your toner is ready for use.
Coconut water during pregnancy
- High levels of Electrolytes and fluids– The low glycemic index of coconut water, sodium, and protein helps maintain the desired levels of fluids and electrolytes required by the body during pregnancy
- Fights against infection-There are plenty of studies that prove the antibacterial efficacy of coconut water. As it is high in lauric acid, coconut water has been used as an oral medication for several infections such as mouth sores (11) it also improves kidney function and helps in preventing urinary tract infections (UTI)
- Low calorie- As covered above, coconut water is low in calories and contains a certain amount of healthy omega fatty acids and dietary fibers that are recommended for a weight check in pregnant women
- Better digestion- Coconut water contains a certain amount of laxative properties that help improve the process of digestion by preventing constipation, and also helps in hydration and regulating the pH levels. This helps detoxify the body and improve the metabolism. It particularly helps with heartburn during pregnancy.
- Immune system booster– Coconut water is a treasure trove of minerals, essential vitamins, and antioxidants that help as a booster for the immune system, which helps protect the mother and the fetus from potential diseases. Coconut water contains lauric acid that helps prevent illnesses such as HIV and flu among others.
- Organic energy drink – Coconut water is an organic substitute to packaged energy drinks that are safe for pregnant women, that require a little boost to stay physically healthy while performing recommended light workouts.
- Helps with morning sickness- while pregnant women can substitute a part of their hydration needs with coconut water, it is advisable to not go over the recommended amount. Fresh coconut water helps in tackling fatigue and in relieving morning sickness.
Weight loss
- Improves metabolism– coconut water contains bio-active enzymes and potassium that improve the metabolic rate that helps in burning more calories
- Low calorie– coconut water is low in calories and can replace sodas and sugary drinks that cut down on unnecessary calories and keep you refreshed throughout the day to maintain a healthy weight.
- Helps avoid cravings– a cup of coconut water hydrates your body and gives you a feeling of being full which helps avoid binge snacking on junk food
- Substitute for dessert – Instead of indulging in a sugary treat, a cup of fresh coconut water can provide the right amount of sugar needed to neutralize the craving and keep sugar levels in check
- Best time to consume coconut water for weight loss– It could be consumed on a hot summer afternoon, a gloomy evening, or even on a humid night. While consuming it anytime is beneficial to maximize the benefits it is best when drunk at the crack of dawn, as it helps in detoxification, and isn’t as intense as ginger or lemon shots.
Coconut Water Side Effects
Moderation is the key; it is applicable even in the consumption of goods that are healthy for the body.
People experience various allergies, some of whom could be allergic to coconut water and need to avoid it despite its beneficial nature. Coconut can be categorized as a tree nut, one of the common allergies among people is tree nut allergies, and coconut might flare reactions when consumed by these individuals.
Coconut water is also rich in diuretic properties (12) (causes the kidney to make more urine) and excessive consumption may cause an unpleasant number of visits at a time. While it is extremely hydrating, too much of it can be unhealthy.
How to incorporate coconut water into our daily diet?
Coconut water is an excellent source of hydration along with regular water consumption. However, an excess of anything is not good for your body even if it is otherwise healthy.
Coconut water contains around 50-60 calories per 236 ml serving, so it cannot be chugged throughout the day like water. It does contain a certain amount of sugar and if you are consuming the packaged coconut water there might be extra sugar that cannot be replaced with your regular water intake.
It is best to stick with one to two cups of fresh coconut water without the additives of water per day to benefit from all the great qualities mentioned above.
Adding coconut water to your daily diet will significantly improve your health, try replacing one sugary drink a day with fresh coconut water until your taste buds are accommodated to its subtle sweetness, and then make it a practice to have it as an essential part of your diet.
Remember to always portion control, and moderate your intake, and for better planning consult your dietitian/nutritionist to find the best plan to incorporate coconut water in your daily diet.
FAQS:
1.Does coconut water have any side effects?
Yes, coconut water can have certain side effects such as:
- Electrolytes imbalance – coconut water contains electrolytes. Excess consumption of coconut water can cause electrolyte imbalance.
- Bloating- Excess consumption of coconut water can cause bloating
- Blood pressure- Electrolytes in coconut water can affect blood pressure
- Allergies – some people are allergic to coconut water
2. What happens if you drink coconut water daily?
Drinking coconut water daily can have multiple health benefits including:
- Hydration
- Improves skin health
- Aids in Weight Loss
- Provides antioxidant support
3. Is coconut water good for kidneys?
According to some studies coconut water may help with kidney stone. However, some studies also suggest that people with kidney problems should avoid drinking coconut water. If you have kidney problems consult with your doctor about drinking coconut water.
4. What is the best time to drink coconut water?
You can drink coconut water anytime during the day. But the best time to drink coconut water is when you are dehydrated.
