Like many of us, you may have pondered whether coconut water, the liquid extracted from inside coconuts, is genuinely healthful when it came under the fitness limelight. Nutritionists claim this diet trend has some merit even though so many others are overhyped. In other words, coconut water has a tonne of health advantages.
The benefits of nature's drinks are outlined below; however, if you want to take advantage of any of them, consult a physician. Opta via's director of clinical nutrition Jennifer Christman, R.D.N., L.D.N., C.P.T., suggests reading nutritional labels first. "Stick with options that are 100% coconut water and free of unnecessary additives, like sugars," she advises.
Benefits of coconut water
The most well-known benefit of coconut water is that it can match Gatorade's electrolytes (which we'll discuss later), but that isn't its sole advantage:
It is abundant in essential nutrients
According to Joanna Gregg, R.D., a registered dietitian with MyFitnessPal, 8 oz. of store-bought coconut water includes about 500 mg of potassium, 30 to 40 mg of sodium, and 4% of the daily values for magnesium and calcium. "Coconut water may help you meet your daily needs if your diet is deficient in any of these nutrients."
It is an electrolyte source that is natural
According to the National Library of Medicine, electrolytes are minerals that are not found in water and that support several vital body processes, including hydration, muscle function, and a stable blood pH. Electrolytes are lost when you perspire, and while sports drinks may help you replace them after a vigorous workout, they sometimes contain needless extra sweets. Contrarily, pure coconut water does not, and one cup of it contains more than twice as many electrolytes as the same amount of a conventional sports drink.
It has a lot of potassium
The potassium level of coconut water is particularly important, according to Megan Meyer, Ph.D., an expert in nutrition, immunology, and science communication. Potassium is an electrolyte that supports muscular function among other activities. "The U.S. Dietary Guidelines for Americans have identified potassium as one of the four nutrients of concern for Americans," she says. The danger of kidney stones is increased and blood pressure is raised by eating insufficient amounts of potassium. 500 mg of the vitamin is present in one cup of coconut water, as was already indicated.
It might benefit heart health
Regarding potassium, drinking more coconut water may improve your heart health. This is due to potassium's potential to "help relax blood vessels to promote healthy blood flow and regulate blood pressure levels," according to registered dietitian and Cure nutrition counselor Sarah Olszewski, M.S., R.D.N., C.D.N. According to the American Heart Association (AHA), eating a dose of potassium can offset those effects. This is particularly true if you consume too much salt, which tends to raise blood pressure.
It has few calories
It makes sense to question whether coconut water is a healthy beverage for weight loss, and since it's a pleasant beverage with fewer calories than alternatives like juice and soda, experts recommend it. It won't, however, ever be as effective for weight loss as regular, calorie-free water.
Coconut water can be a healthier alternative for people trying to manage their weight than high-calorie beverages, according to Olszewski. "However, certain packaged coconut water products could have extra sugars and more calories than usual, which might make it difficult to lose weight. It's critical to check labels and, whenever feasible, choose pure, unsweetened coconut water.
It is very hydrating
One of the best things you can do for your health is to make sure you're getting enough water each day. Meyer points out that the Academy of Nutrition and Dietetics advises men and women to have between nine and thirteen glasses of fluids a day, respectively. Since coconut water is roughly 95% water, it can help people meet their hydration needs, she continues.
It might be an effective antioxidant
According to Olszewski, "Coconut water contains antioxidants that may help the body combat dangerous free radicals and shield cells from oxidative stress." This notion has been investigated in animal studies with encouraging outcomes, but additional human study is required to ascertain how effective its preventive benefits are.
Is daily consumption of coconut water healthy?
Daily consumption of coconut water can be a part of a healthy diet, particularly for people who work out frequently and live-in hot areas, according to Olszewski. She adds that some people with particular medical issues, such as kidney illness, "should exercise caution with the amount of coconut water they consume." The AHA states that the potassium in coconut water may put unnecessary strain on the delicate kidneys.
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