Top Health Benefits Of Coconut Water, According To Registered Dietitians

 

But is it good to drink it every day?

Maybe you have happy fantasies about sitting on a beach, sipping coconut water directly out of the fruit’s giant green husk. I do too.

But in the meantime, there is always the deli cooler for when you’re in the mood for a delicious and nutrient-filled refreshing sip. To be clear, coconut milk has a creamy white hue and incorporates the actual coconut flesh. Here, I’m talking about the clear liquid from inside a coconut.

Because coconut water is so full of electrolytes (minerals and salts that help regulate nerve function, hydrate, maintain fluid balance in your cells), some people call it “nature’s sports as it's great for post-workout hydration. You can also use it as a base for a bunch of healthy

smoothie recipes. I like it because it’s not overly sweet, but still has that nice tropical taste.

Coconut water health and nutrition benefits

1. It provides a good source of nutrients and electrolytes

Coconut water fits into both low calorie and low sugar diets since it only has about 45 calories per cup and around 11 grams of sugar. Plus, it's naturally loaded with electrolytes including potassium, magnesium, phosphorus and more. Although nutrition facts can vary slightly based on where the coconut is sourced, as well as the maturity of the coconut, an average 8-ounce glass of coconut water has:

• Calories: 45
• Total Fat: 0g
• Cholesterol: 0mg
• Sodium: 25mg
• Potassium: 470mg
• Total Carbohydrate: 11g
• Total Sugars: 11g
• Protein: 0g
• Calcium: 4% DV
• Magnesium: 4% DV
• Phosphorus: 2% DV

2. May aid in post-workout recovery

Coconut water is abundant in several electrolytes including potassium, sodium and magnesium. If you're working up a sweat, especially in the summer months, coconut water may prove to be very useful.

Chicago-based registered dietitian Maggie Michalczyk says that the electrolytes in coconut water can help to regulate fluid balance, prevent dehydration and even ensure proper muscle function. Of course, you'll want to make sure you refuel with enough carbohydrates and protein post-workout as well.

3. May reduce blood pressure and stroke risk

Bananas are notorious for their high potassium counts, but just one cup of coconut water contains more potassium than a medium-sized banana. Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke. Complimenting coconut water with other potassium-rich foods in your diet is ideal when it comes to supporting a healthy heart.

4. May reduce added sugar intake

Skip the sugary juices and sodas and instead reach for coconut water when you're in the mood for something other than the tap, says Michalczyk. Unlike sugar sweetened beverages, coconut water usually has little to no added sugar (in unflavored varieties). This makes it a great choice for diabetics or individuals looking to reduce their consumption of added sugar. Look for 100% coconut water not made from concentrate and opt for plain unflavored varieties for a no added sugar solution.

 

5. Coconut may (keyword: may!) help with kidney stones

The research is very preliminary, but one small study found that coconut water helped participants pee out more citrate, potassium and chloride, which indicates that the beverage may help loosen stones or prevent them from forming in the first place. Most kidney stones are calcium, and citrate helps prevent its crystallization. More research is needed, however, and please note that if you have other kidney problems, too much potassium (coconut water has quite a bit) is not advised.

Are there any side effects from drinking coconut water?

You may be wondering whether or not it is good to drink coconut water every day. For the general population, coconut water is generally considered safe to consume and provides a delicious source of natural electrolytes. But there are a few exceptions to be aware of: If you have renal failure, you'll want to be careful with drinking coconut water, as it is high in potassium. Although this nutrient is normally healthy for the body, when kidneys fail, they can no longer remove excess potassium and monitoring your intake is important. Coconut water may provide an unexpected but major source of potassium if consumed regularly, resulting in hyperkalemia which indicates too much potassium in the blood.

How can I choose the best coconut water?

Ideally, coconut water should have only one ingredient. We recommend opting for varieties that are 100% coconut water without any added sugar, flavorings or additives. If you don't love the taste of coconut water on its own, try incorporating it into smoothies or mixed with sparkling water or a little juice.

Coconut water can be a great way to rehydrate and provide the body a slew of nutrients and electrolytes. Chose plain varieties when possible that are not made from concentrate to stay hydrated throughout the day.