Coconut Water Nutrition Facts
- Calories : 44
- Fat : 0g
- Sodium : 64mg
- Carbohydrates : 10.4g
- Fiber : 0g
- Sugars : 9.6g
- Protein : 0.5g
- Vitamin C: 24.3mg
- Potassium: 404mg
What are the health benefits of coconut water?
What are the benefits of drinking coconut water?
- Aids in hydration. While comparable to sports drinks, which can be loaded with added sugars and flavorings, coconut water is low in calories and carbs.
- High in potassium. Most people don’t get enough potassium in their diet. ...
- Low in calories. ...
- Free of fat and cholesterol. ...
- Kidney stone prevention. ...
- Healthier skin. ...
Which coconut water is the healthiest?
Is drinking regular water the only healthy, thirst-quenching way to hydrate?
- Drinks labelled ORS are best for rehydration. The World Health Organization has a gold standard when it comes to rehydration; anything that has the Oral Rehydration Salts (ORS) stamp — ...
- Coconut water is another option. ...
- Avoid soda, energy boosters, and sugary sports drinks. ...
Does coconut water hydrate the body?
Research shows that coconut water may help with hydration, diabetes, heart health, and more. Here are 7 science-backed benefits.
Is coconut water as hydrating as water?
There have been a lot of words devoted to coconut water hydration, but, unfortunately, not a lot of scientific studies on the topic. What little research there is seems to suggest that it does about as good a job as regular water at keeping you hydrated .
See more
What is the main nutrient in coconut water?
The Health Benefits of Coconut Water Coconut water is filled with potassium, sodium and magnesium, making it a great option to help hydrate. It's also low in calories and is fat-free. But beware of options loaded with added sugar and sodium.
What are the health benefits of coconut water?
Coconut water is a delicious, electrolyte-filled, natural beverage that may benefit your heart, moderate your blood sugar, help improve kidney health, and keep you refreshed and hydrated after a workout.
Is it good to drink coconut water everyday?
Coconut water is LIKELY SAFE for most adults when consumed as a drink. It might cause fullness or stomach upset in some people. But this is uncommon. In large amounts, coconut water might cause potassium levels in the blood to become too high.
What vitamins and minerals are in coconut water?
Coconut water is the clear liquid found inside young green coconuts. Nutritionally coconut water does contain some nutrients, including the B vitamins Riboflavin (B2), Niacin (B3), pantothenic acid, folic acid, biotin, as well as trace amounts of thiamin (B1), Vitamin C, potassium, and sodium.
What are the disadvantages of coconut water?
Disadvantages of Drinking Too Much Coconut Water:It Is Not The Ideal Drink For Athletes. ... Not Good For People Vulnerable To Allergies. ... Possesses Diuretic Properties. ... Might Cause Electrolyte Imbalance. ... Might Act As A Laxative. ... May Increase Blood Sugar Levels In Some. ... May Lower Your Blood Pressure Too Much.More items...•
What happens when you drink coconut water for 7 days?
The coconut water strengthens your immune system and removes bacteria that cause urinary tract infections, gonorrhea, gum diseases and viruses which are causing cold, infection diseases and typhus. Your energy will be boosted and the thyroid gland hormones production will be enhanced.
What is the best time to drink coconut water?
Unlike other drinks, there is no best time to have coconut water. You can drink it during the day and even at night, but drinking it at some specific times does certainly help. Drinking it early in the morning on an empty stomach can help in many ways.
Does coconut water detox?
* Coconut water is high in potassium, which can flush out excess water from your body. So, it's great for detox, weight loss and for people with water retention problems.
What happens if we drink coconut water in empty stomach?
Drink it early morning on an empty stomach: Drinking coconut water first thing in the morning on an empty stomach can help in many ways. Coconut water contains lauric acid, which helps in boosting your immunity, kick-starting your metabolism and facilitating weight loss.
Who should not drink coconut water?
Disadvantages of Coconut Water, This Health Drink Can Be Bad Too!High on calories. ... Has Diuretic Properties. ... It is not preferable for athletes. ... Unsafe for people who have some kind of allergy. ... May Spike Blood Sugar Levels. ... May Cause Low Blood Pressure. ... Causes Electrolyte Imbalance.
Is coconut water rich in iron?
Vitamins and Minerals Minerals in coconut water include potassium (404mg or 16% of adequate intake for women and 12% for men),3 manganese (0.5mg or 28% of adequate intake for women and 22% for men). The drink also provides smaller amounts of magnesium, calcium, iron, phosphorus, zinc, and copper.
Is coconut water better than regular water?
While coconut water is low in calories, rich in potassium, and fat and cholesterol free, the evidence that it is actually better than plain water for simple hydration is unfortunately lacking. Compared to typical sports drinks, coconut water has fewer calories, less sodium, but higher amounts of potassium.
Carbohydrates
Coconut water provides about 10 grams of carbohydrate with one cup serving.100% coconut water contains about 9 grams of naturally occurring sugar.
Vitamins and minerals
Coconut water is an excellent source of vitamin C, with around 24 mg per cup serving. That’s around 32% of the RDI for women and 27% for men.
Protein
Coconut water contains a small amount of protein in general, roughly about 0.5-2 grams. But this amount can be modified by fortifying the drink.
Fats
There is usually little to no fat (less than 1 gram) in coconut water, but some brands may contain a small amount of fat. Coconut milk contains a lot of fat so make sure you do not confuse coconut milk with coconut water.
What is coconut water?
Coconut water, which is the clear fluid found inside coconuts, differs from coconut milk, which combines coconut water with grated coconut. Coconut water has a slightly sweet, nutty flavor, and is low in sugar and calories.
What are the benefits of drinking coconut water?
Drinking coconut water can be a part of a healthy diet as it helps you stay hydrated while being low in calories and being free of fats and cholesterol. Before you crack open a bottle of coconut water, make sure you are aware of how it might affect those with high blood pressure and other conditions.
Tips for drinking coconut water
While there are many options when you’re looking for coconut water in grocery stores, here are a few things to note before trying it out.
How much sugar is in coconut water?
According to various nutrition labels, a cup of coconut water contains about 10 g of natural sugars contributing upto 45 calories. It also contains 600-680 mg of potassium (12%-14% of daily value), 40-60 mg of sodium (2%-3% of daily limit) and upto 6% and 10% of your daily calcium and magnesium needs, respectively.
Where is coconut water used?
Apart from these medical uses, it is also ubiquitous on the streets and beaches of western and southern India, where after people enjoy the cool coconut water itself, the coconut-vendor splits open the coconut and scrapes out the sweet translucent coconut flesh, which is particularly enjoyed by children. Picture 1: A coconut vendor in southern ...
What color is the outer husk of a coconut?
When the coconut is young, the outer husk is a light green in color and is quite easy to pierce with a sharp knife. Coconut water is the clear liquid found in the center of a young coconut. (This is not to be confused with coconut milk, which is, well, milky in color and made by grinding and squeezing the flesh of a much older coconut.)
What is coconut water?
From yoga studios to vending machines, you can buy the tropical drink just about anywhere. Coconut water is made from the clear liquid inside of green coconuts. It’s not to be confused with coconut milk, which is made from the water and ...
What are the amino acids in coconut water?
Amino acids are essential for repairing tissues and are the building blocks of protein. Coconut water contains more alanine, arginine, cysteine, and serine than cow’s milk. It’s a major source of arginine, an amino acid that helps your body respond to stress (like the stress caused by a difficult workout).
How much potassium should I drink to help with cramps?
Most Americans fall short of the daily recommendation for potassium. At 405 mg per cup, the potassium in coconut water can help you ward off cramps. Potassium helps keep fluid and electrolyte balance in the body, especially during exercise.
What is the best water to drink to help with oxidative stress?
5. Antioxidants. In addition to all of its hydrating benefits, coconut water contains antioxidants that help to neutralize oxidative stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants.
Why is coconut water used in Ayurvedic medicine?
In traditional Ayurvedic medicine, coconut water is believed to help digestion, urination, and even semen production.
Is coconut water a good substitute for soda?
in a cup, coconut water is a great substitute for higher calorie drinks like sodas or juice, according to the Academy of Nutrition and Dietetics. Coconut water has less sugar and carbohydrates than most juices. It also has more minerals and electrolytes like sodium and potassium.
Is coconut water good for sports?
Coconut water’s natural electrolytes make it a solid match for traditional sports drinks like Gatorade. Made without added sugar, food coloring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink.
What are the nutrients in coconut water?
An 8 oz. glass of coconut water provides the following nutrients: 1 46 calories 2 .5 grams of total fat 3 .4 grams of saturated fat 4 0 mg of cholesterol 5 8.9 grams of total carbohydrates 6 2.6 grams of dietary fiber 7 6.3 grams of sugar 8 1.7 grams of protein 9 57.6 mg of calcium 10 252 mg of sodium 11 600 mg of potassium
Is coconut water good for digestion?
Coconut water is an organic product that has various properties as a fruit that are known to aid in digestion. Also with many antioxidants, coconuts have amazing anti-viral, anti-fungal and anti-microbrial properties that aid in removing toxins from the body.
Is coconut water good for you?
The biggest current claim of coconut water is that it is a great way to replenish and rehydrate your body. Consumerlab.com recently reviewed various coconut waters. Coconut water is highest in potassium, with the ability to claim it has five times more than a banana. However, when sweating, sodium is the electrolyte you will lose most quickly. Sports drinks have more sodium than natural coconut water.
Why is Coconut considered a Good Source of Nutrition?
Coconut is considered a good source of energy, this is because coconut contains a large number of health benefits and nutrition which is essential to our body. Coconut contains 90 percent saturated fatty acids or 10 percent has unsaturated fatty acids.
Benefits of eating Raw Coconut
We already learn about the benefits of coconut, but we are going to tell you the maximum benefits of eating raw coconut. Well, this is because coconut is packed with high nutrients like copper, iron, phosphorus, potassium, magnesium, and zinc.
Coconut Water
Coconut water can be considered as superfood because drinking coconut water daily may help in increasing strength, stamina, and power in your body.
Aids in Weight Loss
It's easy on the stomach and low in calories. This refreshing and light beverage is composed of bioactive enzymes that enhance fat metabolism and aid with digestion. Also, coconut water is high in potassium balancing out the level of sodium you consume.
Low in Calories
There are almost 46 calories in a cup of coconut water along with several beneficial nutrients and minerals. It is a smart choice in comparison to processed drinks which are full of added flavour and sugar both of which will only result in weight gain. Water does not contain the organic electrolytes found in coconut water.
Hydrate Your Body
Coconut water keeps you hydrated and healthy. Upon drinking it, you will feel fuller and won't get hungry for at least 30 minutes after you drink it.
Lower Blood Pressure
Coconut water regulates your blood pressure acting as a balancing mechanism to keep the right amount of electrolytes in your body.
Health Benefits
- Claims have surfaced about the many health benefits of coconut water throughout the years,4 but most have been debunked. For example, social media posts declared that drinking hot coconut water cures cancer, but the American Institute for Cancer Research publishes a trademarked lis…
Allergies
- Coconut is not a tree nut, and most people who are allergic to tree nuts can still consume coconut. Still, there are some cases of coconut allergy. If you are allergic to coconuts, you need to avoid coconut water, coconut milk, and other products made with coconut in addition to the coconut flesh itself.10
Adverse Effects
- Although potassiumis an essential mineral, consuming too much of it can lead to hyperkalemia (an overabundance of potassium in the blood). Since coconut water contains potassium, drinking large quantities could cause this issue. This is unlikely to happen for most people, but those who have chronic kidney disease or take medications, including ACE inhibitors, should be cautious. C…
Varieties
- You'll see lots of brands and options for coconut water on store shelves, including sweetened and unsweetened products along with blends that mix coconut water with other fruit juices. Some brands of coconut water also contain coconut flesh (which can mean they are higher in calories and fat). Read labels carefully if you want to avoid extra sweeteners or ingredients.
Storage and Food Safety
- If you get coconut water straight from the fruit, it should be refrigerated right away. Fresh coconut water can also be frozen. Likewise, once you open a container of coconut water, manufacturers usually recommend that you refrigerate it. Most people prefer the taste of cold coconut water. Keeping it chilled will help the drink stay fresh for 24 to 48 hours. Some brands of coconut wate…
How to Prepare
- There are many creative ways to use coconut water. You can put it in smoothies, cocktails, or even frozen fruit pops. Because coconut water is hydrating, some people use it to help buffer the effects of a hangover. While there is no scientific data to back up the practice, drinking non-alcoholic and hydrating fluids of any kind is likely to provide a benefit after you've had too much …