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Coconut Water: Pros and Cons


In recent years thecoconut water has become one increasingly popular drink, thanks to its pleasant and refreshing taste.

What makes it so popular is also the fact that it is included among the healthy specialitiesthanks to its alleged ipositive impacts on health.

Good source of several nutrients

Coconut water is the juice found in the center of a green coconut, not yet fully mature. This liquid forms naturally in the fruit and is made up of 94% water, with very little fat.

It should not be confused with coconut milk, which is obtained by adding water to grated coconut meat and is very high in fat.

One medium green coconut provides approximately 0.5-1 cup of coconut water.

Coconut water: Nutritional values ​​(per 240 ml – one cup)

  • Calorie: 46
  • Carbohydrates: 9 grams.
  • Fiber: 3 grams.
  • Protein: 2 grams.
  • Vitamin C: 10% of the recommended daily dose.
  • Magnesium: 15% of the recommended daily dose.
  • Manganese: 17% of the recommended daily dose.
  • Potassium: 17% of the recommended daily dose.
  • Sodium: 11% of the recommended daily dose.
  • Calcium: 6% of the recommended daily dose.


Here are specifically all the benefits it would bring.

It may have antioxidant properties

I free radicals they are unstable molecules produced in cells during metabolism, which increase in response to stress or injury and when in excess they can damage cells and increase the risk of disease.

A research conducted on animals exposed to toxins has shown that theCoconut water has antioxidant capabilities that modify free radicals so that they no longer cause damage.

In another study, some mice were treated with coconut water and their free radical activity decreased, as did their blood pressure, triglycerides and insulin levels.

However, no such study has been conducted on humans to date.

May be effective against diabetes

Coconut water is one good source of magnesiumThat can increase insulin sensitivity and decrease blood sugar levels in people with type 2 diabetes and pre diabetes.

Although there is no human evidence yet, a study conducted on diabetic mice treated with coconut water showed how they maintained better blood sugar levels than the control group.

The same study also showed that mice treated with coconut water had lower hemoglobin A1c levels, indicating good long-term blood sugar control.

It can help prevent kidney stones

Drinking enough fluids is important for preventing kidney stones.

Although thestill water is often considered the most suitable choice, a study suggests that the coconut one might be even better.

Kidney stones form when calcium, oxalate, and other compounds combine to form crystals in the urine. According to early animal research, coconut water appears to prevent crystals from attaching to the kidneys and other parts of the urinary tract.

It can reduce blood pressure

Coconut water can be excellent for controlling blood pressure.

In a small study of people with high blood pressure, drinking coconut water it improved systolic blood pressure in 71% of participants.

Additionally, coconut water contains 600 mg of potassium in 240 ml and potassium has been shown to lower blood pressure in people who tend to have high blood pressure.

Finally, an animal study found that coconut water has anti-thrombotic activity, meaning it can prevent the formation of blood clots.

Excellent after prolonged exercise

Coconut water can also be there perfect drink to restore hydration and replenish electrolytes lost during exercise.

Electrolytes are minerals such as potassium, magnesium, sodium and calcium, which play various important roles in the body and which drop drastically after carrying out particularly intense physical activity.

Two studies have found that coconut water restores hydration after exercise and replenishes these elements better than plain water and in the same way as sports drinks high in electrolytes.

How to drink coconut water

Coconut water is slightly sweet with a subtle nutty flavourso in addition to being beneficial it is extremely pleasant.

You can drink it directly from the green walnut, inserting a straw into the soft part. If you choose this option, remember to store the coconut in the refrigerator and consume it within two or three weeks of purchase.

A simpler alternative is to drink coconut water in the bottle, available at most grocery stores. In this case, check that the drink is 100% coconut water and that there are no added sugars or flavoring agents.

Additionally, this tropical juice can be used for give an extra aroma to smoothies, puddings, yogurt, condiments or replace plain water whenever you want a little extra sweetness.

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