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Coconut Water: A Good Source Of Beneficial Nutrients



Coconut water is a clear liquid that is found inside young, green coconuts. It forms naturally in the fruit and contains 94% water and very little fat. For centuries, this beverage has been dubbed as "nature's sports drink." Aside from being tasty and refreshing, coconut water is also good for our body as it is loaded with several nutrients that help improve our overall health.


Coconut water contains an impressive 600 mg of potassium in 8 ounces (240 ml). Studies revealed that potassium is an important component that can help lower down blood pressure levels and even protect against stroke (1).


In addition to this, coconut water is also rich in carbohydrates and electrolytes such as potassium, sodium, and magnesium (2). Electrolytes are minerals that play several important roles in our body, including maintaining proper fluid balance. Studies revealed that coconut water is better than water and equal to high-electrolyte sports beverages when it comes to restoring hydration after an exercise (3,4).


Calcium is also present in coconut water. This mineral is needed in keeping strong bones and teeth as well as in muscle contraction. Meanwhile, its magnesium helps in energy production and in moving calcium and potassium into muscles to aid in contraction and relaxation (5). The presence of magnesium also makes coconut water ideal for keeping things moving and preventing constipation (6).


In addition to all of these, coconut water contains antioxidants that prevent or slow damage to cells caused by free radicals which have been linked to aging and a host of diseases (7).


Other benefits that we can obtain from drinking coconut water:


  1. May promote healthy skin
  2. A great alternative for sugary beverages
  3. A possible hangover helper
  4. May help prevent kidney stones
  5. May help improve blood sugar levels


We can easily enjoy coconut water by simply pressing a straw into the soft part of a green coconut and start drinking. We can also add it into smoothies or even make it into ice cubes for a refreshing addition to any beverage. It can also be used in chia seed pudding, vinaigrette dressing, or substituted for plain water whenever we want a bit of natural sweetness.



Sources:


  1. https://pubmed.ncbi.nlm.nih.gov/16467502/
  2. https://www.webmd.com/vitamins/ai/ingredientmono-1261/coconut-water
  3. https://pubmed.ncbi.nlm.nih.gov/12056182/
  4. https://pubmed.ncbi.nlm.nih.gov/17883020/
  5. https://www.medicalnewstoday.com/articles/318394#Calcium-and-magnesium
  6. https://www.goodhousekeeping.com/health/diet-nutrition/a33606419/coconut-water-health-benefits/
  7. https://www.medicalnewstoday.com/articles/318394#Antioxidants

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