Coconut water, derived from coconut fruit has several health benefits to the human body. It is generally known to be rich in Vitamins and Potassium.
Medical experts always advice patients to have a taste of coconut water at least twice a week.
Health Benefits Of Coconut Water
1. May reduce blood pressure and stroke risk
Just one cup of coconut water contains more potassium than a medium sized banana. Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke. Complimenting coconut water with other potassium-rich foods in your diet is ideal when it comes to supporting a healthy heart.
2. Natural source of minerals
Coconut water is a natural source of minerals, including potassium, magnesium, calcium and sodium. Many of us don’t get enough of these important electrolyte minerals, which play a key role throughout the body, including for heart health and skeletal and muscle function. In fact, some claim coconut water is on par with the electrolyte balance found in many isotonic drinks.
However, it’s worth remembering that although about 165-250mg of potassium is contained within a 100ml serving when compared to an average banana or potato, it is not a large amount. There are plenty of potassium-rich foods that are likely to be cheaper and more locally sourced than coconut water.
3. May have antioxidant properties
Research on animals suggests that coconut water contains compounds that have a protective antioxidant effect. Two of the known phyto-nutrients in coconut water that have these effects are shikimic acid and caffeic acid, with the benefits in the animal studies ranging from decreased cholesterol markers to improvements in liver health.
However, to date there have been no human studies to replicate these findings, so it’s too early to say whether the same benefits may be enjoyed.
4. May help manage blood sugar levels
Animal studies suggest that coconut water may help manage blood sugar levels and reduce the damaging effects of oxidative stress associated with conditions like diabetes. Being a source of magnesium may also contribute to coconut water’s benefits, because magnesium helps manage blood sugar levels, especially among those with diabetes.
Although animal studies appear encouraging, more research is needed to evaluate these effects in humans.
5. May help prevent kidney stones
Adequate fluid intake is important to avoid kidney stone formation; stones are created when compounds like calcium and oxalate combine to form crystals that can combine together to create stones. Studies suggest that drinking coconut water not only reduces the number of stones, but also appears to prevent them from sticking to the kidneys and urinary tract.
6. May support athletic performance
It has been suggested that consuming coconut water may improve endurance and athletic performance. This is because it contains carbohydrate in the form of glucose (a simple sugar) combined with the electrolyte minerals sodium and potassium – two key components also found in commercial sports drinks.
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One study found that drinking coconut water prior to exercise improved the capacity to exercise in a high-temperature environment. Another study found that coconut water drunk post-exercise helped rehydrate in a similar way to a carbohydrate-electrolyte sports drink, but didn’t have any significant impact on exercise performance.