The consumption of coconut water has increased around the world and this product has become a “darling” in gyms. This popularity is not free, coconut water has many benefits, in addition to being tasty, it has very few calories, it is low in sodium, rich in potassium and contains easily digestible carbohydrates in the form of sugar and electrolytes . On the other hand, it is perfect for athletes because it is highly hydrating.
The only drawback of coconut water is the possibility of overindulging in potassium, but this would be very abnormal, apart from that, it is a hydrating liquid, low in calories and of high nutritional value.
Nutritional properties of coconut water
Check the nutritional values of 100 grams of coconut water:
- Energy value: 19 calories
- Carbohydrates: 3.7 g
- Protein: 0.7 g
- Total fat: 0.2 g
- Saturated fat: 0.2 g
- Dietary fiber: 1.1 g
- Sodium: 105 mg
- Potassium: 250mg
Ideally, you should take it as fresh as possible to avoid losing some of its nutrients.
Coconut water benefits
Check out what coconut water can do for your health and fitness:
Hydrates the body
To keep the skin young and the metabolism active it is necessary to drink a lot of water, and the coconut liquid is 95% water. In addition, during physical activity, the body loses a large amount of minerals through sweat that need to be replaced. Instead of opting for energy drinks , drink coconut water , which replenishes these minerals quickly: 294 mg of potassium and only 25 mg of sodium and 5 mg of natural sugar in one cup. Other industrialized energy drinks have half this amount of potassium and two to five times that of sodium and sugar. See how coconut oil for skin and hair in cosmetics
Coconut water is also ideal for dehydration because it provides amino acids, enzymes and fatty acids without filling the person with sodium, as is the case with some serums.
Helps with weight loss
Coconut water does not contain any substances that will make you lose weight , but it is an incredible alternative to other drinks that would fill your body with calories and sugars. It is low in calories, rich in nutrients, and suppresses your appetite as it is high in fiber . That is, you can drink coconut water at will, without fear of gaining a couple of kilos.
Has anti-aging properties and helps prevent cancer
Recent surveys show that the cytokinins in coconut water, such as kinetin and trans-zeatin, have anti-aging properties and help prevent cancer and thrombosis . In addition, it is generally rich in antioxidants, which prevent the harmful effects of free radicals and prevent premature aging of the skin and the development of cancer cells. Coconut water keeps the skin hydrated and clean as it helps to remove excess oil from the body.
Fight fatigue and stress
The electrolytes present in coconut water, such as magnesium and potassium, are also responsible for reducing fatigue, stress, and keeping muscles relaxed . Magnesium acts directly on the parasympathetic nervous system, which helps people relax and produces serotonin , a hormone that creates feelings of well-being.
Being rich in fiber, coconut water helps regulate the digestion process and reduces the possibility of reflux . In addition, a high fiber diet slows the absorption of carbohydrates, which helps in the diet and keeps you feeling full for longer.
A 2005 study found that after consuming coconut water for two weeks, people’s systolic blood pressure dropped 71% more than those who drank only water, whose diastolic blood pressure dropped 29%. This is mainly due to the high amount of potassium present in the drink.
On the other hand, a very high amount of electrolytes can increase blood pressure, something that is common and a danger in energy drinks. Coconut water provides an adequate amount of these electrolytes, helping to balance their presence in the body.
Improves the functioning of the brain and nervous system
As we said before, coconut water is rich in potassium , which is essential for brain and nervous system function. A glass of coconut water will offer you 13% of the potassium you require in a day.
Check out our article on the foods that will help your brain work better , you will be surprised !!!
Helps in the prevention of asthma, diabetes and osteoporosis
Among the nutrients that coconut water provides is magnesium , which has properties that prevent diseases such as asthma, diabetes and osteoporosis. Studies show that only 32% of people consume the necessary amount of magnesium to stay healthy. A cup of coconut water provides 14% of what the body needs for each day.
To detoxify, the body needs a lot of water and certain nutrients. If the body cannot do this cleanse, toxins cause serious problems with the liver, kidneys, and skin, among other organs. In addition to being an incredible source of water (95%, as we already said), coconut water has an electrolyte profile very similar to human blood , so it quickly refills body fluids and helps eliminate toxins.
Speeds up metabolism
Another benefit of coconut water is that it speeds up your metabolism. This happens due to the presence of bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases, etc. A fast metabolism means that the body burns calories faster, preventing too much fat from accumulating.
According to physician Bruce Fife, director of the Coconut Research Center, the water from this fruit helps increase good cholesterol (HDL). A 2006 study found that mice that drink coconut water are less likely to have a heart attack. This is mainly because coconut water lowers bad cholesterol . On the other hand, when the mice suffered a heart attack, the drink helped them recover more quickly thanks to its potassium, calcium and magnesium content .
Take care of the kidneys
Being a natural diuretic, coconut water prevents urinary tract infections and kidney stones. Philippine researchers found that consuming coconut water at least three times a week reduces the size of kidney stones and the need for surgery.
If you are physically active, coconut water will help keep your body hydrated, especially on hot days. It replenishes the electrolytes (minerals) lost through perspiration, avoiding cramps and therefore improving physical performance. This replenishment of minerals will be more efficient than if you drink normal water.
See what types of physical exercises you can do depending on your state.
Contraindications and Side Effects of coconut water
Coconut water is often considered a healthy alternative drink to other juices, since people think that due to its mild taste, it does not contain a high degree of sugar. But, this is totally false, since a cup of coconut water can contain 6.26 grams of sugar , which is a teaspoon and a half of sugar, therefore when drinking all the water from a green coconut, the amount of sugar supplied to the body is 16.5 grams of sugar, which is equal to four teaspoons of sugar.
So, drinking coconut water in excess would not be producing the same problem as drinking many carbonated drinks , since the water of a whole coconut has the same sugar equivalent as half a can of soda. Therefore, if you watch your sugar intake or suffer from diabetes, you should take this detail into account.
Excess sugar in the blood can cause heart problems, being overweight, cardiovascular disease, arthritis and also alterations in blood levels.
Beware of excess coconut water with diabetes
If you suffer from diabetes or hypertension, you should consume coconut water in moderation due to its concentration of glucose and sodium. You should also not consume too much if you suffer from kidney stones , since coconut water contains many salts that can accumulate.
Natural or industrial processed coconut water
In the process of industrialization of the best-known brands, there is little nutritional loss , the minerals remain, and the only vitamin that can be lost is C, because it is more sensitive. In addition, in industrialization, there is also the addition of preservatives, which many people prefer to avoid. Still, packaged coconut water provides pretty much all the benefits.
If you cannot find coconut water in your usual supermarket or it is not like the one you have tried in other places, it is best that you try to buy it in amazon, there is a wide variety of brands and for vegan people, organic, etc. it is the best option, I leave you the link so you can look at the brands that exist , and the best sellers, enjoy them 😀
Coconut water mask to hydrate hair
An excellent tip for the hydration of the hair is the use of coconut water . Coconut water is a delight to drink, rich in vitamins and minerals, such as potassium. Here’s a hydration tip with the following recipe with a hair mask:
To restore shine to your hair
- Mix the coconut water with the pulp of the green fruit together for 1 minute. Apply to hair and leave on for 20 minutes, then wash normally.
For very damaged hair
- Mix the coconut water with its pulp (if you wish you can add a little coconut oil ) and apply the mask on the hair. Let sit for 20 minutes, rinse, and do a final rinse with ice-cold coconut water.
Hair is nourished, hydrated and regains its healthy appearance. Also in the office we use the following recipe :
- After washing your hair with the shampoo of your choice, apply a good moisturizing mask, rinse well, and finally soak your hair with coconut water (as a final rinse).
If your hair is dry, you apply it as a leave-in and let it dry naturally, once a week. It is also used to minimize the effects of the pool, the sea and the sun. Spray the coconut water on your hair several times while you are in the pool or on the beach . Afterwards, just wash it as usual. Oh, remember that it has to be natural coconut water , taken from the same coconut, the industrial one, which is bought in supermarkets, does not work. Kisses!
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.