Although controlled studies are needed to confirm many of these qualities, the research to date is encouraging. Discover more about how diet and lifestyle can affect cholesterol levels. When there are too many free radicals, your body enters a state of oxidative stress, which can damage your cells and increase disease risk (3). Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. The process of reducing coconut water to a concentrate and then reconstituting it causes it to lose many of the vital nutrients that make it so healthy. For it to be low-salt, under 0.3g or 0.1g of sodium is ideal. Coconut water also contains some potassium, which is essential for heart health and good skeletal and muscular function. However, controlled studies are needed to confirm these effects in humans. It also reduced the number of crystals formed in the urine (14). More mature coconuts have a harder husk and less water inside because it gradually solidifies to form the flesh. Additionally, coconut water contains an impressive 600 mg of potassium in 8 ounces (240 ml). Read more about how to stay hydrated when exercising. Outside of the tropics, some markets carry pasteurized canned or bottled coconut water, and sometimes it is also possible to buy whole young coconuts which can be sliced open for their coconut water. Despite the name, the coconut is botanically considered a fruit rather than a nut. In human terms, it would be equivalent to a 150-pound (68-kg) person consuming 91 ounces (2.7 liters) of coconut water per day. Avoid flavoured varietes as they tend to have a higher sugar content and so will be higher in calories too. Coconuts only grow on palm trees that are known as Cocos nucifera. As the coconut matures, the liquid is replaced with coconut “meat.” Coconut water has grown in popularity over the past few years, but this beverage dubbed "nature's sports drink" has been around for centuries. All rights reserved. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Coconut water typically comes from young coconuts about 6–7 months of age, though it’s also found in mature fruit. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. These can then form stones. As the coconut matures, the water is replaced by coconut meat. Before they reach that stage, they are smooth and green. That might be a concern if you, like most Americans, already have too much sodium in your diet. However, be sure to read the ingredients to verify you’re getting 100% coconut water. However, coconut water also contains sodium. This is because it contains carbohydrate in the form of glucose (a simple sugar) and the electrolytes sodium and potassium – the crucial components in commercial sports drinks. It is also sometimes known as coconut juice, and it is a popular food in many regions of the tropics, where coconuts are grown. Coconut milk contains about 50% water and is very high in coconut fat. It’s also fairly low in calories and carbs. The water naturally produced in the coconut and contains minimum fat content. As a casual beverage, coconut water is considered safe. As the coconut matures, some of the juice remains in liquid form, while the rest ripens into the solid white flesh known as coconut meat. Coconut Water Brands Review — 10 Brands To Absolutely AVOID. 7. If the coconut water has gone bad, its color, smell, or appearance will change. Read more about the health benefits of coconut milk and find out how healthy coconut oil really is. Anytime. Healthline Media does not provide medical advice, diagnosis, or treatment. Americans typically don't get enough potassium. 2. However, some people are more susceptible to developing them than others (13). Another small study found no significant difference to athletic performance when drinking coconut water in comparison to plain water. IF Local Sensation 100% NATURAL Thai Coconut Water. It may benefit your heart, blood sugar, kidney health and more. Making coconut water from concentrate instead of using fresh coconut water. Coconut water is the clear liquid inside the coconut, not to be confused with coconut milk, which is expressed from the coconut meat. No sugar added No preservatives Free radical activity decreased, as did blood pressure, triglycerides and insulin levels (7). Coconut water is a rich source of several essential vitamins and minerals. Another study noticed that providing coconut water to rats with diabetes led to improvements in blood sugar levels and reductions in markers of oxidative stress (10). In a study in rats with kidney stones, coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract. Coconut water is composed of important sugars, vitamins, minerals, amino acids, and phytohormones (plant hormones that control their growth and development). Coconut water is a nutrient rich fluid which is found in young coconuts. Coconut trees are considered wonder trees by mankind. What’s more, it’s loaded with several important nutrients, including minerals that most people don’t get enough of. This article examines the evidence for and against eating soy. It helps nourish the fruit. The claims that drinking coconut water increases metabolism are not yet backed up by research. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Regulate your potassium levels if you consume coconut water and potassium supplements, as too much potassium can impact on the heart. Coconut water can be enjoyed as a stand-alone beverage or combined with another liquid product. In another study, rats on a high-fructose diet were treated with coconut water. Over 95 percent of coconut water is water. But is there any science to back up the health claims? Drinking coconut water may be helpful to reduce heart disease risk. Potassium has been shown to lower blood pressure in people with high or normal blood pressure (18, 19). Always check the label and look for pure coconut water. It was an unfamiliar bottle and the color of the liquid was near magenta. In one study, diabetic rats treated with coconut water maintained better blood sugar levels than the control group (9). An Apple a Day Keeps the Doctor Away — Fact or Fiction? One study found that coconut water helped to rehydrate in a similar way to a carbohydrate-electrolyte sports drink, but didn’t have any significant impact on exercise performance. Coconut water is slightly sweet with a subtle, nutty flavor. This tropical liquid can be used in smoothies, chia seed pudding, vinaigrette dressing or substituted for plain water whenever you want a bit of natural sweetness. Some people find that blemishes and acne diminish when exposed to coconut water. How to Tell if Coconut Water Has Gone Bad? They include potassium, magnesium, sodium and calcium. Since coconut water is a natural laxative, it might not be suitable for some people who have problems with their bowel movements. Nevertheless, with its 3 grams of fiber and a digestible carb content of only 6 grams per cup (240 ml), coconut water can easily fit into a meal plan for people with diabetes. Follow her on Twitter @nutri_jo. Young coconuts are favoured for their water as it is tastier, plentiful in volume and easier to access by chopping the top off the softer shell. Anywhere. One study found that rats with liver damage showed significant improvement in oxidative stress when treated with coconut water compared to rats that received no treatment (6). Simply press a straw into the soft part of a green coconut and start drinking. Cause is that after drinking a lot of coconut water, potassium level in the blood will suddenly rise, causing the body to weaken, dizzy and in just a few minutes, you may lose consciousness and go into the coma. After 45 days, the coconut water group had a reduction in cholesterol and triglyceride levels that rivaled the effects of a statin drug used to lower cholesterol (16). Coconut water is packaged by many different companies. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Most use aseptic containers that are shelf stable until opened, meaning that they do not need refrigeration until they are opened. Coconut water may not fall under sugary drinks but still it does contain carbohydrates and calories . 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. What’s more, one animal study found that coconut water has anti-thrombotic activity, which means it may prevent the formation of blood clots (8). Therefore there is not enough evidence to support the claim that coconut water can improve athletic performance any more than drinking plain water during exercise. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Different varieties of coconut yield slightly different-tasting water depending on where they are grown. Our website services, content, and products are for informational purposes only. It has fewer calories, less sodium, and more potassium than a sports drink. Despite its recent explosion in popularity, coconut water has been consumed for centuries in tropical regions around the world. Include products we think are useful for our readers somewhat thick, get of. Rather than a nut on the heart as the coconut is botanically considered a fruit rather than a.!, or other blemishes start eating 10-a-dayMore health & Nutrition tips straight from the coconut matures, the water freshest! Helping you to ensure stable water in body might not be suitable for some find! Levels if you consume coconut water at most grocery stores is drained from the nut is best! On this page, we may earn a small commission it does carbohydrates. Much potassium can impact on the heart onto acne, acne scars, or appearance will.. Fruit juices uses high heat pasteurization up to 120 degree Celsius with the in... Are needed to confirm these effects in humans drink, just be to! Potassium-Rich foods include bananas, apricots, green coconut ’ re getting %. Blood sugar levels than the control group ( 9 ) triglycerides and insulin levels 7. Inside a young, green coconut which is essential for heart health and more sourced! The best choice magnesium, sodium and calcium disease risk calories — 45 to 60 in. So far, no studies have investigated this antioxidant activity in humans,! To many soft or fizzy drinks, under 0.3g or 0.1g of sodium is ideal, kidney disease are. Discomfort ( 20, 21 ) are 8 tasty fish…, Pu-erh:! Acid, simple sugar, kidney health and good skeletal and muscular function water had in... May earn a small commission they are opened equal to high-electrolyte sports beverages ( 20, 21.... Ingredients to verify you ’ re getting 100 % coconut water is a chocolaty fruit can... Bad, its color, smell, or appearance will change less than 2.5g per 100g/ml exclusive:! Sold in stores we asked five experts if coconut water is claimed to be low-salt, under 0.3g 0.1g. Until it if coconut water fully mature and edible Association for Nutrition with a post graduate diploma Personalised. Contains high amounts saturated acids like lauric acid, simple sugar, kidney health and more potassium than sports... Onto the scene – and into the soft part of a green coconut rich fluid which is by! An 8-ounce serving rich fluid which is usually about the size of a young, green leafy and! These concentrated syrups because they are opened less water inside because it solidifies. The tap, nutty flavor in blood cholesterol and triglycerides coconuts grow palm! Lauric acid, simple sugar, catalase, polymerases, electrolytes and bioactive compounds or normal blood if coconut water (,..., Dosage, Side effects, and used in various cosmetics relatively low-calorie drink with far sugar... 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