Coconut water has the potential to be a healthy hydration option. Potential heart and kidney benefits are discussed. It has exploded in popularity as a drink in recent years. It is inherently delicious and refreshing, and it also contains many beneficial elements, including minerals that numerous individuals don’t consume in sufficient quantities. The electrolytes, and micronutrients in coconut water are extracted from the clear liquid inside fresh green coconuts. Coconut milk, on the other hand, is prepared by combining the water and flesh of ripe coconuts. The vast majority of coconut water is water. Therefore, it can be used to either cure or prevent dehydration.
It has been a staple of tropical diets and traditional medicine for centuries. The water made from coconuts is used by some ancient Ayurvedic healthcare professionals, for instance, to aid with urination, digestion, and sperm development. Electrolytes can be found in coconut water. For instance, just one cup provides sixteen percent of the DV for potassium, six hundred milligrams (mg). Among its many important functions, potassium aids in renal function and muscular contractions. If you want a healthy option for Gatorade, consider it. The most common electrolyte lost through perspiration is sodium, so while it may have more potassium than a standard sports drink, it frequently contains less salt.
There are also fewer carbs than in most other athletic beverages. While it may not be sufficient as a source of energy during lengthy or intense training, it can aid in rehydration afterward.
What are the medical advantages of coconut water?
This medicinal elixir is miraculous, doing everything from boosting heart health to alleviating a hangover. It is beneficial because it contains electrolytes and other vital elements. This fashionable drink is as refreshing as it is popular. Its usefulness is not seasonal; you can use it any time of year to cool off on a hot day. It improves cardiovascular health, may help with acne, and has other benefits. Coconut water contains many vitamins and minerals vital to human health, including carbohydrates, micronutrients, amino acids, and phytohormones (which regulate the expansion of plants and growth). Additionally, the inorganic ions it contains help your body’s natural antioxidant defenses. Myocardial infarction is another possible health issue that coconut water can help prevent.
High Blood Pressure can be reduced with consistent consumption of coconut water. Its anti-inflammatory and wound-healing properties of it are matched by those of coconut meat (also known as copra). It contains cytokinins, which are a type of phytohormone. Even though further study is needed, these seem promising for use in cancer therapy. Coconut water is often consumed as a sports drink. We know how it stacks up against other commercially available sports beverages thanks to studies. Many scientists are currently investigating the potential health advantages of it. To say that coconut water is good for you would be an understatement if you were unaware of all how it may improve your health.
Following are the medical advantages of coconut water
Rich in a variety of essential nutrients
Coconuts are a natural fruit that develops on trees native to tropical regions. Their scientific name is Cocos nucifera. Young, green coconuts contain a refreshing liquid known as coconut water. It’s good for the fruit’s health. Although a portion of the liquid stays during the coconut’s maturation process (which occurs around ten to eleven months. Early coconuts (approximately six to seven months old) are the most common source of it, while older fruit also contains water. There is barely any fat and 94% water in a coconut. It is extremely heavy in fat and includes roughly 50% water.
Potentially anti-oxidant
During normal cellular metabolism, your body creates free radicals, which are highly reactive chemicals. In the face of danger or harm, their output spikes. Excess free radicals cause oxidative stress, which in turn damages cells and raises the likelihood of illness. The water from coconuts was used to cure insulin intolerant rats on a high-fructose food in a 2012 research. Reduced levels of hypertension, and insulin accompanied the reduction in free radical activity.
In 2014, researchers observed that treating diseased rat livers with coconut water significantly reduced oxidative stress compared to treating the livers with a placebo. The advantages of its extract in rats on a high-fat diet were also shown in an experiment conducted by scientists. Although these results are exciting, it is important to note that no studies on the powerful antioxidant properties of it in humans have been undertaken as of yet.
Possible aid in reducing glucose levels in diabetics
In diabetic animals, coconut water has been proven to reduce glucose levels. A 2015 investigation found that diabetic rats given coconut water had more stable blood sugar concentrations compared to the control group. Reduced levels of hemoglobin A1c, an indicator of better long-term blood sugar control, were seen in the rats fed coconut water in parallel research. An additional investigation from 2021 also demonstrated that coconut water lowered blood glucose in diabetic animals.
These results need to be confirmed in larger human investigations. On the other hand, patients with type 2 diabetes and prediabetes may see a reduction in their blood sugar levels and an improvement in their insulin sensitivity if they drink coconut water since it is a good source of magnesium. Given all this, people with diabetes or prediabetes must see a physician or nutritionist before adding coconut water to their routine.
Possibility of lowering kidney stone risk
Getting enough fluids is crucial for avoiding kidney stones. Two tiny experiments indicate that it may be even better than regular water. Crystals of calcium oxalate, as well as additional substances, occur in the urine, leading to the formation of kidney stones. Small stones can be fashioned from these crystals. Kidney stones impact approximately twelve of the global population, while certain individuals are more prone to them than others. In an experiment conducted on rats with kidney stones in 2013, researchers found that it has reduced crystal adhesion to the urinary tract. The formation of urinary crystals was also mitigated. Findings from 2018 with eight participants suggest that coconut water could assist with flushing out the body and lowers the chances of kidney stones by increasing the amount of potassium excreted in the urine.
Possible heart-health benefits
Coconut water has been linked to a reduced risk of cardiovascular illness. In addition, 4 milliliters of it per hundred grams of body weight was given to one group. Cholesterol and triglyceride concentrations in the coconut water group dropped after forty-five days, much like they would have dropped with a statin prescription. The dosage was pretty high, so keep that in consideration. If you want to put it in human terms, that’s the daily equivalent of drinking 91 ounces (2.7 liters) of coconut water if you weigh 150 pounds (68 kilograms). Additional investigation is needed to confirm the 2005 study’s findings that it may help people with hypertension control their condition. Potassium’s blood-pressure-lowering effects have been observed in both those with high and normal blood pressure.
Helpful after a lengthy workout
Coconut water has been proposed as the optimal beverage for rehydrating and replacing electrolytes depleted by physical activity. Minerals called electrolytes are crucial for many bodily functions, including water equilibrium. Some examples of important electrolytes are potassium, magnesium, sodium, and calcium. Many investigations have suggested that coconut water, filled with electrolytes may be preferable to water for rehydration after physical activity. It has been shown to increase fitness levels more than either plain water or an athletic beverage on extremely hot days, according to a short study conducted in Brazil in 2014.
A yummy and refreshing way to rehydrate
Pure coconut water has a mild sweetness and a delicate, nutty taste. It’s low in both calories and carbohydrates, too. The best of it comes directly from itself, but if that’s not an option, there are plenty of bottled varieties to choose from. Check the label to be sure you’re getting pure coconut water. One can use this healthy beverage in place of water whenever you want a touch of organic sweetness.
What is the Daily Recommended Amount of Coconut Water?
Why should you limit how much coconut water you drink every day? Here we have the story of a 42-year-old guy whose potassium levels became extremely high, causing irregular cardiac rhythms and a brief period of coma. Eight 11-ounce glasses of it were among the many beverages he consumed in a single day, as he claimed. He was taken to the hospital and treated there. Extreme hyperkalemia (potassium poisoning) can develop from drinking too much of it. It has roughly six hundred milligrams of potassium per 8 ounces (approximately 226 grams). The Recommended Daily Allowance (RDA) for potassium is between 2,600 and 3,400 milligrams. Approximately 206 grams of water can be extracted from a single coconut. This suggests that the water from a tender coconut of a typical size contains between 515 and 600 milligrams of potassium. Diabetics and those with chronic renal disease should exercise particular caution.
After discussing it with your healthcare provider, drink the water from one tender coconut every 2 days. There is insufficient evidence to establish a safe daily intake of it. The data we just went over suggest that you limit yourself to one tender coconut each day. Potassium deficiency is uncommon, and your diet may provide sufficient amounts. Depending on the kind and cultivar, a single coconut might hold anywhere from 200 milliliters to a liter of water. In addition, you can drink it in a variety of other ways besides directly from the coconut. Other options exist as well. Drink the water from a young, green coconut for the best results. Preservatives and refined sugars are both absent. Avoid anything with a tough brown exterior. What this shows is maturity. The water is stored primarily in the younger, greener ones.
The Bottom Line
Coconut water is an electrolyte-rich, pleasant beverage. It’s packed with good-for-you carbs, micronutrients, and phytonutrients. It has several uses, including improving athletic performance and even curing hangovers. Additionally, it benefits your digestive system, heart, and bones. The levels of glucose in the blood and inflammation could both benefit from drinking it. But it can have several adverse reactions if taken in excess, including allergic responses, low blood pressure, and worsening of kidney problems. Before including coconut water in your daily routine, talk to your doctor. Coconut water may have a hydrating impact whether applied topically or consumed.
Another study from 2015 indicated that rats who consumed coconut water had less free radical damage. Further investigation is needed to prove this, but if it holds for humans, the beverage could slow the aging process. Researchers in 2017 suggested that because of the antibacterial properties of coconut water, it might be used topically to treat acne. It is a tasty electrolyte-rich natural drink that can help you feel refreshed and hydrated after exercise and may also be good for the cardiovascular system, blood sugar, and kidneys. The study to date is promising, but further controlled human trials are required to verify many of these traits. You may find many varieties of this tropical beverage at your local supermarket; just be sure to steer clear of the sugary versions.
Sirisha B