Coconut water

Coconut water, less commonly known as coconut juice, is the clear liquid inside coconuts. 

Good Source of Several Nutrients-An average green coconut provides about 0.5–1 cups of coconut water. One cup (240 ml) contains 46 calories.

• Carbs: 9 grams

• Fiber: 3 grams

• Protein: 2 grams

• Vitamin C: 10% of the RDI

• Magnesium: 15% of the RDI

• Manganese: 17% of the RDI

• Potassium: 17% of the RDI

• Sodium: 11% of the RDI

• Calcium: 6% of the RDI

(Reference Daily Intake (RDI))

Potassium -Coconut water has more than 10 times the amount of potassium of most sports drinks .Because there is more potassium than sodium in coconut water, the potassium may help balance out sodium’s effect on blood pressure and possibly even help lower it.

Calcium and magnesium -Calcium is vital for more than just strong bones and teeth. It helps muscles contract and work properly. Magnesium helps to move calcium and potassium into muscles to aid in contraction and relaxation.

Antioxidants -coconut water contains antioxidants that help to neutralize oxidative stress and free radicals.

Amino acids-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. Have Benefits Against Diabetes-Research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals . Coconut water can easily fit into a meal plan for people with diabetes. It’s also a good source of magnesium, which may increase insulin sensitivity and decrease reduce blood sugar levels in people with type 2 diabetes and pre-diabetes. 

Help Prevent Kidney Stones-Drinking enough fluids is important for kidney stone prevention. Although plain water is a great choice, one study suggests that coconut water may be even better. Kidney stones form when calcium, oxalate and other compounds combine to form crystals in your urine.  Coconut water helped reduce free radical production that occurred in response to high oxalate levels in urine.

Support Heart Health- Drinking coconut water may be helpful to reduce heart disease risk.  Coconut water had a reduction in cholesterol and triglyceride levels that revealed the effects of a statin drug used to lower cholesterol .

Reduce Blood Pressure- Coconut water may be great for controlling blood pressure.  Coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71% of participants . Additionally, coconut water contains an impressive 600 mg of potassium in 8 ounces (240 ml). Potassium has been shown to lower blood pressure in people with high or normal blood pressure.

Beneficial After Prolonged Exercise -Coconut water may be the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise. Electrolytes are minerals that play several important roles in your body, including maintaining proper fluid balance. They include potassium, magnesium, sodium and calcium.

Coconut water is a delicious, nutritious and natural beverage that’s extremely good for you. It may benefit your heart, blood sugar, kidney health and more.