5 Best Benefits of Coconut Water
Coconuts elicit imagery of tropical islands, sunny getaways, and palm fronds waving in the wind. But these rich and nutty fruits are more than just beachside snacks.
Coconut water, the liquid found inside young coconuts, is packed with vitamins, electrolytes, antioxidants, and other healthy components, shares Vogue. Whether you are relaxing on a beach holiday or powering through a winter workday, here are five reasons to add coconut water to your diet.
Coconut Water Contains Electrolytes
Electrolytes are minerals that the body needs for its cells to function. TODAY explains, they include substances like potassium, magnesium, and calcium, all of which are found in abundance in coconut water. One cup of coconut water has 404 micrograms of potassium, which makes up ten percent of the daily recommended value.
When consuming coconut water for the electrolyte benefits, experts recommend sticking to one to two cups daily. Too much electrolytes can cause a mineral imbalance that can be dangerous or damaging for the body.
Coconut Water is Hydrating
In addition to the electrolyte content, according to Vogue, coconut water is composed of 95 percent water. Because of its high water content, coconut water can prevent dehydration and can replenish fluids lost during exercise or illness.
“The combination of fluid and electrolytes in coconut water allows it to function as an effective hydration aid,” dietician Erin Palinsky-Wade tells TODAY, explaining it can be used in place of a sports drink during moderate-intensity exercise.
However, coconut water should never be used to fully take the place of water. Although it is a low-calorie drink, it still contains 44 calories and 9.6 grams of sugar.
“Coconut water contains naturally occurring sugars and carbohydrates, which can provide a significant source of calories if used as the only fluid source throughout the day,” Palinksy-Wade explains.
Coconut Water is Packed with Antioxidants and Vitamins
Dietician Natalie Rizzo explains that coconut water is an “excellent source of Vitamin C.” This smooth, mildly-sweet fruit drink provides up to 50 percent of the daily recommended value of vitamin C.
That’s because, according to Vogue, coconut water contains antioxidants, amino acids, and antimicrobial peptides. Coconut water’s anti-inflammatory properties may aid digestion by boosting healthy gut bacteria.
Coconut Water May Help Keep Kidneys Healthy
The potassium and chloride in coconut water may boost kidney health. Research published in The Journal of Urology linked coconut water consumption to increased citrate, potassium, and chloride. Although the study involved only a small sample size, the results suggested that drinking coconut water may prevent the formation of kidney stones.
TODAY points out, however, that those with kidney-related issues should consult with their doctor before adding the drink to their diet.
Coconut Water may Replace Fruit Juices or Sports Drinks
Coconut water is sometimes referred to as nature’s sports drink because of its hydration abilities and high electrolyte content, Palinksy-Wade tells TODAY. “Coconut water can be used as a natural alternative to standard sports drinks,” Wade explains.
However, coconut water does still contain a not-insignificant amount of sugar. Additionally, it has less electrolytes than a standard sports drink and may be insufficient during an endurance workout. Instead, Vogue suggests consuming coconut water in place of other fruit juices that have even more sugar.
From hydration to vitamins, antioxidants, and even kidney support, coconut water offers more than just tropical flavor. Enjoyed in moderation, it’s a refreshing way to boost wellness — whether you’re sipping under the sun or at your desk.
