Coconut Water: Benefits, Side Effects, and More

Have you ever tried coconut water? And did you like the taste? 

Prepared from clear liquid inside green coconuts, coconut water is packed with important vitamins and minerals. It also contains electrolytes that help boost your hydration. 

Did you know?

• Coconut water contains about 95% of water. 
• Coconut water aids in digestion, urination, and semen production. 
• The consumption rate of coconut water has been rising high by double digits. 
• Amateur athletes drink coconut water due to its natural electrolyte properties. 
• Sometimes, coconut water is also referred to as green coconut water due to green immature coconuts. 

Today’s blog typically caters to the coconut water benefits for your health, and also includes additional information that might interest you. 

History of Coconut 

Coconut is called the “tree of life” by many cultures. According to historians, about 2000 years ago, seafaring traders carried coconuts in their hands from India to East Africa. Besides, they named coconut—zhawzhat al-hind, which means “walnut of India.”

Coconut traveled to Europe in the beginning of the 16th century by means of the “maritime silk route.”

Nutritional Profile of Coconut Water (100 ml)

Below is a nutritional profile of 100 ml coconut water that you may like to know: 

Calories	18 kcal /75KJ
Protein	0.2 g
Fat	0.0g
Carbohydrates	4.5 g
Sugar	4.1 g
Potassium	165 mg

Have you ever heard about tender coconut water?

Tender coconut water is nutrient-rich and offers several health benefits. It is an all-healthy substitute for sugary drinks, sports beverages, and fruit juices. 

Adding tender coconut water to your daily routine can support heart health, aid in weight loss, and also improve skin and hair health. 

Difference between coconut water and coconut milk: 

Do not get confused, as coconut water is different from coconut milk. Let’s look at the major difference between them: 

Coconut Water	Coconut Milk
1. It is a clear liquid present inside young, green coconuts.	1. It is prepared when you mix the grated flesh of mature coconuts and water.
2. It is low in calories.	2. It contains fats and calories.
3. Coconut water can cause chronic diarrhea if you have kidney disease or irritable bowel syndrome (IBS).	3. Don’t consume coconut milk if you have a tree nut allergy. It may cause heart disease.
4. Coconut water is a natural, nutrient-rich beverage that supports the immune system, hydration, and overall well-being.	4. Coconut milk contains fiber, aiding in digestion and promoting a gut-healthy microbiome.

Also read: https://redcliffelabs.com/myhealth/pregnancy/is-coconut-water-safe-during-pregnancy/

7 Health Benefits of Coconut Water

Listed below are some amazing health benefits of coconut water. 

• Rich in electrolytes: Coconut water contains electrolytes, making it the best alternative to sports drinks such as Gatorade. Besides, it contains carbohydrates, which might not help you regain enough energy after a strenuous workout, but it can certainly help with rehydration. 
• Good source of nutrients: Coconut water contains electrolytes such as potassium, calcium, and magnesium. 
• Potassium: Coconut water contains less sodium and more potassium, which may help balance out the effect of sodium on blood pressure. One cup of coconut water can offer you about 600 mg of potassium. 
• Calcium helps strengthen bones and teeth. Drinking one cup of coconut water can offer you about 56 mg of calcium and 4% of the direct value (DV). 
• Magnesium in coconut water is helpful in the active transport of calcium and potassium into the muscles. Besides, magnesium helps in muscle relaxation and provides energy for optimal muscle function. One cup of coconut water contains 60 mg of magnesium. It is 14% of the DV. 
• May help lower BP: The potassium content in coconut water may help reduce the risk of blood pressure. Several studies reveal that consuming coconut water may help to lower your risk of developing heart disease, and thus, keep them at bay. 
• Helps with inflammation: Drinking tender coconut water can help reduce hepatic inflammation internally. It does it so by activating AKT and JNK signaling pathways in an in vitro sepsis model. 
• Good for skin and hair health: Consuming coconut water has an anti-microbial effect. A 2017 study revealed that applying coconut water on your face could treat acne. The presence of vitamins and minerals in coconut oil may help nourish the skin and reduce the signs of aging. 

Additionally, consuming coconut water every day can promote healthy and glowing skin, giving you stronger and shinier hair. 

• May help manage blood sugar levels: Coconut water helps contain magnesium, thus helping people with diabetes by keeping their blood glucose levels in control. Besides, coconut water is low in sugar and has a low glycemic index (GI), making it a great beverage for diabetics. 
• May help prevent kidney stones: When calcium and oxalate combine, they form crystals and stones. However, drinking coconut water can not only help reduce the formation of stones but also prevent their formation in the kidneys and urinary tract. 

What are the potential side effects of drinking coconut water daily?

Undeniably, coconut water offers several health benefits and is generally considered safe. Overconsumption of coconut water can prove hazardous to your health because: 

• Allergic reactions: If you are allergic to nuts, consult with your healthcare provider before drinking coconut water. You may experience itching, swelling, or difficulty breathing. 
• High Potassium level: If you have a kidney condition or renal failure, it is important to manage your potassium levels. Since coconut water is high in potassium, kindly consult your doctor before drinking it. 
• Pre-diabetic or diabetic, be careful: If you have been diagnosed with pre-diabetes or diabetes, check with a registered dietician before adding coconut water to your meal. 
• Fattening: Limit flavored and sweetened coconut water. They contain 45-60 calories and thus increase the body's fat ratio. 
• Diarrhea: Coconut water is high in FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These are short-term carbohydrates which can cause diarrhea if you have irritable bowel syndrome (IBS). 

Also read: https://redcliffelabs.com/myhealth/health/is-coconut-water-good-for-diabetes-check-now/

Conclusion

Why drink unhealthy sugary drinks? Coconut water can offer you immense health benefits. It is a wonderful substitute for sports drinks and canned juice that may pamper your taste buds, but their contribution to health is almost none. 

Be the first among your friends to incorporate coconut water into your daily routine and experience its advantages, such as regulating blood sugar and blood pressure levels and preventing constipation. 

Remember, do not drink coconut water in high amounts to avoid its potential side effects. 

Faqs

1. Why should I drink coconut water?

You should drink coconut water because it contains electrolytes that can keep you hydrated. Besides, it can prevent kidney stones and may reduce the risk of developing heart disease, among other benefits. 

2. Is it okay to drink coconut water in pregnancy?

Yes. You can drink coconut water in pregnancy. Consult with your doctor, as he may suggest starting drinking it as early as the first trimester. 

3. Does coconut water improve skin?

Yes. Coconut water works as a natural toner for your skin. Drinking coconut water daily can reduce the early signs of aging and keep the skin glowing.