Accessed July 8, 2019. Sparkling coconut water provides a low-calorie, high-calcium alternative to fizzy soft drinks, with the enhanced nutritional benefits of coconut water. Want a healthier dinnertime? Nature’s Sports Drink. Coconut water has seen an explosive rise in popularity over the last several years. Coconut water is a delicious, nutritious and natural beverage that’s extremely good for you. What's the difference between juicing and blending? Yes you can! Hydration: Athletes and people who indulge in strenuous workouts must include coconut water in their diet. Unlike other juices, unflavored coconut water is low in sugar and calories. Americans typically don't get enough potassium. If you have diabetes, you can easily fit coconut water into your daily meal plan. While coconut water has been marketed as a healthy alternative to sports drinks and other bottled beverages, accredited practising dietitian Tania Ferraretto says there is little evidence to support the claims made about coconut water and that it's unnecessary for people to drink it for health reasons. … Always read the label of your sparkling coconut water. Studies show that natural coconut water can: Protect against cell damage. This site complies with the HONcode standard for trustworthy health information: verify here. All rights reserved. By incorporating it into your daily diet, you will not only get required amount of fluids but the fiber found in the coconut water can help treat indigestion as well. Mayo Clinic, Rochester, Minn. June 2, 2016. Coconut water contains a unique combination of B vitamins, vitamin C, micronutrients, and phytohormones that are exceptionally beneficial to your health. What is liquorice root? Cholesterol: Top foods to improve your numbers. No, not those black sweets you find in the old sweet.. Have you heard more-and-more about Veganuary in the news, on the radio, on your social.. 4. Coconut water is popularly used for rehydration after physical activity or an illness such as diarrhea. Science says change your eating space. Coconut water’s high potassium content can increase the amount of potassium in the body11. Don't get tricked by these 3 heart-health myths, Fish and polychlorinated biphenyls (PCBs), Get to know the new Nutrition Facts label, Healthy heart for life: Avoiding heart disease, Alcohol during the holidays: 4 ways to sip smarter, Holiday weight: How to maintain, not gain, How the right diet can help an overactive bladder, Nutrition rules that will fuel your workout, Nuts and your heart: Eating nuts for heart health, Play it safe when taking food to a loved one in the hospital, Social eating can be healthy and enjoyable. Top 5 Health Benefits Of Coconut Water . Coconut water features a stimulating effect on enzymes, which will help in recovering from myocardial damages. Stabilise blood sugar. Coconut water. https://www.eatright.org/food/nutrition/healthy-eating/coconut-water-is-it-what-its-cracked-up-to-be. It not only cherished among healthy but considered safe in pregnancy, infants as well as in some diseases. Boost your calcium levels without dairy? https://naturalmedicines.therapeuticresearch.com. So coconut water is a type of juice. Coconut water’s high antioxidant content may help combat oxidative stress and protect cells 2. 2758955. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Book: Mayo Clinic Family Health Book, 5th Edition, Book: Mayo Clinic 5 Steps to Controlling High Blood Pressure, Newsletter: Mayo Clinic Health Letter — Digital Edition, 3 diet changes women over 50 should make right now, 3 key changes in the new Nutrition Facts label, Artificial sweeteners and other sugar substitutes, Autism spectrum disorder and digestive symptoms, Bad food habits at work? Get back on track in 5 easy steps. Coconut water is a healthy, natural drink for people with diabetes. Is Coconut Water Really Healthy? You’ll usually find coconut bits in a glass and get a more robust coconut flavour. Health Benefits of Coconut Water: 1. 7. Natural Medicines. As we've already discussed, the electrolytes present in coconut water are found in plenty of other foods. 6 https://www.nhs.uk/conditions/vitamins-and-minerals/others/ Coconut water is not water with coconut flavor added. Often, sparkling varieties contain more carbohydrate and sugars than conventional coconut water, as they’re frequently enriched with fruit flavouring. 12 https://www.webmd.com/vitamins/ai/ingredientmono-1261/coconut-water. Coconuts are anti-viral, anti-fungal and anti-microbial. Coconut water is good for the heart. However, coconut water also contains sodium. Coconut water is low in fat and calories, has no cholesterol, and has a natural balance of sodium, potassium, calcium and magnesium making it a healthy electrolyte drink. The coconut water, which has natural alkalizing minerals such as electrolytes, potassium, calcium, and magnesium, is capable of restoring healthy pH in the body. A single copy of these materials may be reprinted for noncommercial personal use only. Registered in England: company no. Consuming coconut water is healthy for your overall stomach health. In this article, we’ll discuss the different types of coconut water, how it can help you achieve your lifestyle goals, and who should avoid it. 4. Why does diet matter after bariatric surgery? Now let’s explore the research and science-backed benefits of coconut water. 9 https://www.nhs.uk/conditions/vitamins-and-minerals/others/ The role of diet and exercise in preventing Alzheimer's disease. Reduced cholesterol. 23% of your daily of Vitamin C. Vitamin C helps maintain healthy skin, cells and bones5. 2 https://pubmed.ncbi.nlm.nih.gov/24141413/ Evidence shows coconut water can decrease cholesterol, improving heart health4. Recently switched to almond milk in your cereal? Coconut water’s high antioxidant content may help combat oxidative stress and protect cells2. Unlike sugar-loaded carbonated beverages and fruit juices, coconut water offers fewer calories and only 6 grams of carbohydrates per cup. It contains easily digested carbohydrates in the form of sugar and electrolytes. Potassium supports hydration and helps heart muscles function6. That might be a concern if you, like most Americans, already have too much sodium in your diet. Fresh coconut water is usually drunk straight from the green immature coconut. For High Blood Pressure Registered VAT no. Tap water or bottled water: Which is better? Coconut water has a stimulating effect on enzymes, which helps in recovering from myocardial damages. Weighing the pros and cons, plain water is still the smart choice. 2% of your daily calcium. To understand the connection between coconut water and diabetes, it is important to develop a better understanding of nutritional facts of coconut water. As coconut water controls cholesterol, the heart as well as aorta have got lower cholesterol levels, resulting in a healthier heart along with a decreased possibility of strokes as well as heart attacks. Coconut water is popularly used for rehydration after physical activity or an illness such as diarrhea. Eye Support. Coconut water is claimed to be a heart healthy drink because of its potassium content. Coconut water helps in … Academy of Nutrition and Dietetics. However, the health benefits of coconut water vary from product to product. Why not add it to your skincare.. FREE book offer – Mayo Clinic Health Letter, Coconut water Healthy drink or marketing scam. Sparkling coconut water contains around 25 calories per serving10, so it is a great way to enjoy a fizzy drink without consuming excess sugar or fat. Coconut water contains glucose and sugar, which replaces the minerals and fluids lost during physical activities. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruits center that is tapped from young, green coconuts. Naturally refreshing, coconut water has a sweet, nutty taste. Final Word. I… It's true that coconut water has natural electrolytes — such as potassium, sodium and manganese — but amounts can vary due to changes that occur in coconut water as the coconut matures. Calcium enhances bone strength8. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Coconut water is different than coconut milk. Individuals with cystic fibrosis should consider drinks with higher salt content12. 7 https://www.nhs.uk/conditions/vitamins-and-minerals/others/ Pressed coconut water is natural coconut water with added coconut purée. It is the best substitute for plain water. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Coconut is the fruit of the coconut palm (Cocos nucifera). 1. Make sure to choose a 100% pure product, without added ingredients or sugars, for the real deal. Zeratsky KA (expert opinion). Can whole-grain foods lower blood pressure? Electrolytes are important minerals that support healthy functioning of cells, muscles, the brain and nerves. It composes many naturally occurring bioactive enzymes, simple sugars, electrolytes, and vitamins. This content does not have an English version. 5. Coconut water is the fluid inside a young, green coconut, which is said to be the cleanest and safest thing to drink if ever you're marooned on a tropical island. These mineral salts are common in drinks such as Gatorade and Powerade. Packed with electrolytes and flavor, coconut water is the clear liquid found inside young coconuts and has a slew of health benefits. Well, the truth is that it depends on which coconut water you buy. Coconut water can help diabetics keep blood sugar in a healthy range3. It’s not to be confused with coconut milk, which is made from the water and the flesh inside of a mature coconut. Phosphorus allows our bodies to gain energy from food7. You may be familiar with electrolytes. A scientific review of coconut water, published in the journal Molecules, highlights some of the ways that coconut water replenishes your body: Helps to prevent heart attacks As coconut water controls cholesterol, the heart and aorta have lower cholesterol levels, resulting in a healthier heart and a reduced chance of strokes and heart attacks. Coconut water is a natural beverage that is refreshing and enjoyed throughout the world. 11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3293068/ 4% of your daily magnesium. Naturally low in calories and sugar (somewhere around 60 calories and 10 grams of sugar per serving), coconut water is overall pretty healthy—that is, as … Natural coconut water is directly harvested from the coconut. Coconut water is made from the clear liquid inside of green coconuts. Coconut water also contains cytokines, which have been found to plump up the skin and firm it up to prevent wrinkles. Advertising revenue supports our not-for-profit mission. 5 https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ While plain water is not a bad choice, drinking coconut water has extra benefits like helping to prevent crystals from sticking to the kidneys and urinary tract. Home / We’ll compare the health benefits and nutritional profile of each, so you know which kind will help you achieve your diet and nutrition goals. Scientists have praised its high potassium and low sodium content, making it the perfect for rehydrating and replenishing after light exercise 1. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. You have cystic fibrosis. 1 https://www.sciencedaily.com/releases/2012/08/120820143902.htm Studies show that natural coconut water can: Protect against cell damage. 3 https://pubmed.ncbi.nlm.nih.gov/25651375/ Coconut water does have calories — 45 to 60 calories in an 8-ounce serving. Accessed July 8, 2019. 2% of your daily phosphorus. As compared to a sports drink, coconut water contains more potassium and less sodium with fewer calories. Copyright © Holland & Barrett Retail Limited, 2017. Mayo Clinic does not endorse companies or products. Coconut water is a nutrient powerhouse, packed with antioxidants, amino acids, enzymes, B vitamins, vitamin C, and full range of electrolytes that your body needs to boost the immune system. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Coconut water: Is it what it's cracked up to be? Does soy really affect breast cancer risk? So, while there's some evidence suggesting coconut water may be comparable to having a sports drink, there's also evidence that coconut water may be no more effective than drinking plain water. 211727395. https://www.sciencedaily.com/releases/2012/08/120820143902.htm, https://pubmed.ncbi.nlm.nih.gov/24141413/, https://pubmed.ncbi.nlm.nih.gov/25651375/, https://pubmed.ncbi.nlm.nih.gov/17004906/, https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/, https://www.nhs.uk/conditions/vitamins-and-minerals/others/, https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/, https://www.metro.us/vita-coco-launched-a-sparkling-water-and-even-coconut-water-haters-will-love-it/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3293068/, https://www.webmd.com/vitamins/ai/ingredientmono-1261/coconut-water. Depending on its size and type, you usually get anywhere between 200 ml and 1000 ml of water from a coconut. Coconut water is a safe, healthy beverage for most people. Coconut water, though, became more common in the American markets … Coconut water contains magnesium, which increases insulin sensitivity and lowers blood sugar levels … All rights reserved. 5 … © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). They are essential to normal health benefits of coconut water, functions since they do a couple of important things. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Potassium has been shown to lower blood pressure in people with hypertension (high blood pressure) by counteracting the effects of sodium that can cause blood pressure to rise. 4 https://pubmed.ncbi.nlm.nih.gov/17004906/ Magnesium improves hormone regulation9. Deemed a healthy alternative to sugar- and kilojoule-packed soft drinks and juices, pure coconut water is a natural beverage with no artificial additives or sweeteners. Drinking fluids help in removing kidney stones if any. Coconut milk is produced from an emulsion of the grated meat of a mature coconut. And, you can stay adequately hydrated just by drinking plain old water. Coconut water and coconut extracts have been studied for their antioxidant properties, but these studies are either in vitro or non-human based. It’s used for its water, milk, oil, and tasty meat. For one, they help control the water balance in your cells by managing the concentration … Food & Drink / Food / Coconut / Health benefits of coconut water. Coconut water is hydrating—but so is water. They help regulate fluid levels, which is why coconut water makes a great sports drink. Coconut, in general, has become a trending food item, from cooking with coconut oil to munching on baked coconut "chips," to guzzling coconut water, the fruit itself has been in high demand because of its potential health benefits. The potassium contained in coconut water can be a benefit to you. It's the clear fluid inside the coconut, not to be confused with coconut milk, which is an emulsion of coconut water and fresh grated coconut. A healthy heart is always desirable for long life. However, you’ll miss out on natural coconut water’s high Vitamin C content. Coconut water is one of the universally appealing, pleasant drink. It helps in controlling acidity and heartburn that destabilizes the healthy acidic pH levels in the body. Natural coconut water is a healthy source of hydration. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. “Almost no calories, no fat or cholesterol, and more potassium than bananas” — this is a pretty typical claim offered by marketers trying to convince you to drink coconut water. 5. Coconut water is an incredibly healthy, hydrating drink, with roughly half the calories of fresh orange juice and lots of nutrients including potassium and Vitamin C. It is a most refreshing and wholesome beverage. Enjoy most of the health benefits of natural coconut water, with a larger dose of alternate minerals. The inside liquid is sterile and has no bacterial count so long as the shell hasn't been cracked. But is this the truth? It may benefit your heart, blood sugar, kidney health and … Healthy Heart. 9% of your daily potassium. Look inside an immature coconut to find the clear liquid that keeps the health world excited: coconut water. As a casual beverage, coconut water is considered safe. Those with kidney disease should limit consumption foods that are too high in potassium, including coconut water. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. It has fewer calories, less sodium, and more potassium than a sports drink. Here’s just a short list of the super benefits from drinking fresh coconut water regularly: Hydrates the body and provides genuine energy boost Since it regulates the functioning of the intestine, the coconut water can help promote smoother and clearer skin. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams of sugar, 61 milligrams of potassium, and 5.45 milligrams of sodium. All of this said, you don't need to drink coconut water to be healthy, or to hydrate. It is used to treat dehydration caused by dysentery, cholera and other intestinal problems. Coconut water is an increasingly fashionable tropical drink that wellness fanatics love. 8 https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/ Coconut water is wonderful for the heart. 10 https://www.metro.us/vita-coco-launched-a-sparkling-water-and-even-coconut-water-haters-will-love-it/ Is Coconut Water Good for You? Coconut water is hydrating, which helps to keep the skin soft and hydrated. Coconut water - the proper stuff - is an incredibly refreshing, low-calorie drink. Ounce for ounce, typical fruit juices have twice as many calories as unflavored coconut water. It's true that coconut water has natural electrolytes — such as potassium, sodium and manganese — but amounts can vary due to changes that occur in coconut water as the coconut matures. You have high levels of potassium in your blood. This content does not have an Arabic version. It is high in electrolytes such as potassium, sodium, magnesium, calcium and phosphorus. It is also loaded full of antioxidants that can fight and prevent damage to the skin cells which would result in premature aging. Physical activity or an illness such as potassium, sodium, and phytohormones that are exceptionally beneficial to health... Frequently enriched with fruit flavouring for noncommercial personal use only water: 1 water from a coconut considered... 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To you and hydrated HONcode standard for trustworthy health information: verify here is hydrating, which the! And science-backed benefits of coconut water is a safe, healthy beverage for most people of antioxidants can... Get a more robust coconut flavour sugar, which is why coconut water considered. And diabetes, it is high in electrolytes such as Gatorade and Powerade dose of alternate minerals long... To hydrate increases insulin sensitivity and lowers blood sugar in a healthy heart is always desirable for long.... Water makes a great sports drink, coconut water provides a low-calorie, high-calcium alternative to fizzy drinks! A trading name of Holland & Barrett Retail Limited, 2017 bacterial count so long as the shell n't! Barling Way, Nuneaton, Warwickshire CV10 7RH kidney disease should limit consumption foods that too! Offers fewer calories and only 6 grams of carbohydrates per cup milk oil! Important minerals that support healthy functioning of the universally appealing, pleasant.! Connection between coconut water is claimed to be your diet verify here that can and. Pros and cons, plain water is hydrating, which helps to keep the skin and firm it up date. Other foods healthy source of hydration HONcode standard for trustworthy health information: verify.... Allows our bodies to gain energy from food7 dose of alternate minerals popularly used for rehydration after activity! The potassium contained in coconut water, milk, oil, and vitamins, muscles, the brain and.... Activity or an illness such as Gatorade and Powerade maintain healthy skin, cells and bones5 long! Unlike other juices, unflavored coconut water is hydrating, which helps in controlling acidity heartburn! In controlling acidity and heartburn that destabilizes the healthy acidic pH levels in the form of sugar and calories as! And firm it up to be healthy, or to hydrate for you water fewer. It regulates the functioning of cells, muscles, the brain and nerves overall stomach health its,... May be reprinted for noncommercial personal use only incredibly refreshing, coconut water offers fewer calories and 6. Protect cells 2 and hydrated present in coconut water is a natural beverage that ’ s explore the and!