6 Incredible Health Benefits of Drinking Coconut Water, According to a Dietitian
The next time you’ve got to quench your thirst, reflect onconsideration on reaching for coconut water. The trendy beverage is full of herbal vitamins and minerals that aid in hydration and is regularly found in smoothies and different recipes such as salad dressings.
But while some people swear by the benefits of drinking coconut water, is that certainly the best choice when you’re thirsty? Dietitian Maxine Smith, RDN, LD, explains what you need to comprehend about coconut water and how to know if it’s a correct choice for you.
What is coconut water?
Coconut water, which is the clear fluid located inside coconuts, differs from coconut milk, which combines coconut water with grated coconut. Coconut water has a slightly sweet, nutty flavor, and is low in sugar and calories.
However, it additionally boasts electrolytes such as potassium, sodium and magnesium, all of which help to replenish lost nutrients. What that means is it’s some thing top to drink after exercise or at some point of a mild illness — although, it might also not be any better than water. There’s also evidence in recent studies, though not conclusive, that when applied without delay to your skin, coconut water can help fight acne.
What are the benefits of drinking coconut water?
Drinking coconut water can be a part of a wholesome diet as it helps you stay hydrated while being low in calories and being free of fat and cholesterol. Before you crack open a bottle of coconut water, make positive you are aware of how it might have an effect on those with high blood pressure and other conditions.
Aids in hydration
While comparable to sports drinks, which can be loaded with added sugars and flavorings, coconut water is low in energy and carbs. Those electrolytes of potassium, sodium and magnesium play a major function in coconut water’s appeal. “Because of the electrolytes some studies point out that it can help with hydration particularly associated to exercise,” says Smith.
But Smith cautions that these research use coconut water that is enriched with sodium, which may no longer be a great desire for most people and should be reserved for these who work out for an hour or more. “It can be useful doing long exercise sessions,” says Smith. “However, the electrolytes vary in coconut water. A sports drink is a greater reliable bet for these situations.”
A rule of thumb is for each pound of weight lost during exercise, you want to replenish your body with about 20 ounces of fluid, whether that’s coconut water, a sports drink or water. “Water is nevertheless the best way to hydrate,” says Smith.
High in potassium
Most people don’t get sufficient potassium in their diet. The mineral helps remove extra sodium from your body through your urine. Coconut water can even assist lower blood pressure.
Preliminary research indicates that coconut water may decrease blood pressure in these with high blood pressure. However, if you are on blood pressure medication, it may also be quality to avoid coconut water as it ought to lower it too much. It’s best to discuss this with your doctor. It’s additionally recommended that you shouldn’t drink coconut water two weeks before any surgery as it can affect your blood pressure due to its high levels of potassium.
Low in calories
Other fruit juices can be high in added sugar, calories and carbs. Coconut water, on the different hand, is lower in calories, making it a good alternative for those who like sweet beverages.
“It has about 40- to 60- energy in 8 ounces — about half that of orange juice,” says Smith. “If you enjoy the taste, it can be part of a wholesome diet.”
Free of fat and cholesterol
Coconut water is 94% water and is fat-free and cholesterol-free. “For recreational drinking, you prefer to get one that is unsweetened and one that doesn’t have added sodium,” says Smith.
She also suggests checking the expiration date as the older coconut water gets, the greater it loses its nutrients and might also get an odd taste.
Kidney stone prevention
In the U.S. 11% of men and 6% of women have kidney stones at least as soon as in their lifetime, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Staying hydrated is key to stopping them. Smith says drinking coconut water, as part of a balanced diet, can offer some relief and help flush your system. A 2018 study confirmed that coconut water accelerated the removal of potassium, chloride and citrate in urine.
“There are many different types of stones,” says Smith. “But if your physician recommends you get more potassium into your diet, coconut water may want to be beneficial.”
Coconut water may also aid in the fight in opposition to acne due to its antimicrobial properties, suggests a preliminary 2017 study. Research also indicates that consuming coconut water can also help your antioxidant system by neutralizing the outcomes of free radicals.
Originally published: Cleveland Clinic