There is a lot of talk about the distinctive and different taste of coconut water, but is its difference limited to this distinctive taste only? Let’s take a look together through the following paragraphs at the many different benefits of coconut water for the health of the body, the minerals and nutrients in it that make it a healthy drink that must be tried and other important useful information, so be sure to follow up.

What is coconut water?

Coconut water is the clear liquid found inside the green coconut, and it differs from coconut milk or milk that is made from pieces of coconut (coconut meat). Coconut water tastes somewhat sweet, with a nutty flavor and low in sugar and calories. . This water contains a lot of minerals, vitamins and nutrients.

Coconut water nutritional value

Coconut water contains 94% water and a very small amount of fat. One cup (240 ml) of this water contains the following nutrients:

• Calories: 60.
• Carbohydrates: 15 g.
• Sugar: 8 grams.
• Calcium: 4% of the required daily requirement.
• Magnesium: 4% of the daily requirement.
• Phosphorous: 2% of the daily requirement.
• Potassium: 15% of the daily requirement.

Coconut water benefits

The various potential nut water benefits include:

1- Rich in potassium

Each cup of coconut water contains 600 milligrams of potassium, which represents 16% of the body’s daily requirement of this element. Potassium plays a vital role in many body functions, including kidney function and muscle contractions.

And because it contains a large amount of potassium, it contains, in turn, a lower amount of sodium, which makes it a suitable alternative to sports drinks that provide the body with energy, which contain a large amount of sugar and sodium, and can be drunk after prolonged exercise.

2- Increase body hydration

According to the Academy of Nutrition and Dietetics, coconut water is a good alternative to drinks that are high in calories, sugar and carbohydrates such as soda and juices. One cup of coconut water contains a small amount of calories, between 40 and 60 calories. This makes it a suitable drink for providing the body with higher hydration.

Anyone who cannot drink plain water can replace it with coconut water and drink it during the day to improve hydration. It is worth noting that maintaining the hydration of the body helps in the following:

• Boost energy levels.
• improve digestion;
• Reduce joint pain.
• Weight control.
• Preventing the formation of kidney stones.
• Reduce headache.
• Improve heart health.

3- Promote healthy bones and teeth

Coconut water contains many other nutrients besides potassium, it has a good proportion of calcium and magnesium, and calcium helps in promoting the health and strength of bones and teeth, and helps muscles to contract and work properly, one cup of this water contains approximately 56 mg of Calcium.

Magnesium also helps move calcium and potassium into the muscles, and also helps with energy production and organ function. One cup of this water contains 60 mg of magnesium. But it must be noted that this water is not a concentrated source of these elements, so in many cases the body needs to use other sources.

4- Lowering blood pressure

This water can promote heart health, according to an old study, this water can reduce the risk of heart disease, and help reduce or lower blood pressure due to its potassium content.. Despite these potential results in promoting heart health, it is recommended By following nutritional recommendations and healthy habits that support heart health as well.

5- control blood sugar

Drinking unsweetened coconut water instead of sugary drinks can help many people, especially those with diabetes, control their blood sugar levels, according to the results of some animal experiments. But it should be noted that this water contains a percentage of natural sugar, so the quantities that are eaten must be reduced or regulated.

6- The benefits of coconut water for the kidneys

Drinking coconut water regularly can improve kidney health. According to a 2018 study, coconut water helped lose more citrate, potassium, and chloride during urination, which indicates that this water may help get rid of kidney stones or prevent them from forming.

7- Coconut water benefits for skin

Drinking coconut water or applying it to the skin or skin has a moisturizing effect. Some animal studies have indicated that drinking this water helps prevent root damage, and if this proves true in humans, this water can help reduce the signs of aging, but It still needs more studies.

According to another 2017 study, some scientists suggested that this water has antimicrobial effect and properties, suggesting that applying this water to the skin or skin can help treat acne.

8- Benefits of coconut water for slimming

A cup of pure coconut water contains only about 45 calories, making it a healthy alternative to other sugary drinks, and this may help support your weight loss and control efforts. Also, this water, as mentioned earlier, increases the hydration of the body, and this may also help in the weight loss journey.

How to drink coconut water

Coconut water is available in many food stores, and you should read the label carefully and look for options that indicate that the product is 100% coconut water and does not contain any added sugar or preservatives. This water can be drunk in the following ways:

• Post-workout exercise to increase and support body hydration.
• Coconut water can be drunk on an empty stomach or with meals.
• It can be mixed with other drinks, if you don’t like its taste, you can add it to some sparkling water or use it in smoothies.

Coconut water side effects

This water is usually considered safe to use and drink, and may cause bloating or an upset stomach, but this rarely happens. When consumed in large quantities, it may have harms that should be noted, including:

• Increased potassium levels in the blood, which leads to kidney problems and irregular heartbeat.
• It is not recommended for patients with cystic fibrosis, as these patients need to increase sodium levels and this water contains a small percentage.
• Too much can cause low blood pressure.
• Effect on blood pressure during and after any surgery, so you should stop taking it at least two weeks before any specific surgery.
• It can sometimes cause diarrhea, as a result of the increase in potassium in the body.

Coconut water for pregnant women

Some may advise that it can be drunk during pregnancy as it can help compensate for what was lost from the body due to morning sickness, and the fetus can benefit from the nutrients in it, but it is usually advised to avoid drinking this water during pregnancy and breastfeeding, due to the lack of evidence and research That supports the safety of drinking this water during this period. And if you want to drink it, you should consult a doctor and talk to him to discuss the harms and benefits first and in detail.