3 Health Benefits Of Coconut Water, According To Experts

"Coconut water is the liquid naturally found inside the coconut (immature green coconut) and is composed of variable levels of carbohydrates, potassium and other compounds such as flavonoids, anthocyanins... phenolic acids and amino acids," explains Monique Richard. Registered Dietitian Nutritionist in Johnson City, Tennessee, owner of Nutrition-in-Site and national spokesperson for the Academy of Nutrition and Dietetics.

Because of its composition, coconut water has many health benefits, especially when it comes from fresh green coconuts, notes Richard. These may include the following.

hydration

"Coconut water is a great drink to add to your hydration routine because it's high in electrolytes," says Cordelia McFain, certified holistic nutritionist and owner of Calgary-based Inspired Living Nutrition Inc. Founder and owner of food company. , Alberta, Canada.

Electrolytes are minerals that affect certain bodily functions, including body water content and muscle function. When you sweat, you lose electrolytes, so they need to be replaced.

However, the research is mixed. A small study conducted in 2012 in 12 men found that all three alternatives produced similar rehydration effects. In other words, all three drinks are equally rehydrating after dehydration, and effectiveness is measured by your body's ability to retain the fluids you drink. However, despite these findings, some experts point out that other studies have shown that water alone may not have the same hydrating effect as sports drinks or coconut water after exercise.

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Coconut water is high in potassium: ready-to-drink coconut water contains 404 mg of potassium (for reference, the recommended daily intake ranges from 2,600 mg for women to 2,400 mg for men). "Potassium helps with muscle contraction, acts as an electrolyte and maintains the body's fluid balance," explains Richard.

In addition to potassium, ready-to-drink coconut water contains 17 mg of calcium, 15 mg of magnesium, 64 mg of sodium, and 12 mg of phosphorus. Calcium is necessary for developing and maintaining strong bones and muscle movement, among other functions.

Magnesium is important because it is required for many functions, including energy production and bone health. Meanwhile, small amounts of sodium are needed to maintain body fluids, as well as nerve and muscle function.

Finally, phosphorus builds bones and teeth and helps the body make proteins needed to grow and repair cells and tissues, as well as ATP, the molecule used to store energy.

Some sports drinks are a low calorie option.

Coconut water can be included in a low-calorie or low-sugar diet: One cup (or 8 ounces) of ready-to-drink coconut water contains about 44 calories and about 10 grams of sugar. For comparison, a 20-ounce bottle of lemon-lime Gatorade has 130 calories and 34 grams of sugar, while a 12-ounce bottle of Mountain Berry Blast-flavored Powerade has 80 calories and 21 grams of total sugar.

However, depending on the bottle you take, this plus may disappear. "The problem is that because coconut water has become so popular, many brands can contain a lot of sugar," says McFadyen, who recommends checking the label and choosing pure coconut water whenever possible. There are also no sugar-added or sugar-free versions, which can reduce sugar intake.

Drinking coconut water daily is beneficial for your body