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Title : 8 Benefits to health based on science Coconut Water
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8 Benefits to health based on science Coconut Water

In recent years, coconut water has become a very fashionable drink .

is tasty, refreshing and also happens to be very good for you.

is loaded with several important nutrients, including minerals that most people do not get enough.

Here are 8 benefits of coconut water.

1. A good source of several nutrients

coconut palms grow in large scientifically known as Cocos nucifera . Despite the name, the coconut is a fruit instead of a nut.

Coconut water is the juice that is located in the center of a young coconut, green. Helps nourish fruit .

As the coconut matures, some of the juice remains in liquid form, while the rest mature into solid white meat known as coconut meat ( 1 ).

Coconut water occurs naturally in fruit and contains 94% water and very little fat.

should not be confused with coconut milk, which is made by adding water to the grated coconut meat. It contains approximately 50% water and is very high in coconut fat .

Cocos take 10-12 months to fully mature. Coconut water usually comes from coconuts about 6-7 months of age, although it is in the ripe fruit.

A normal green coconut provides about 0.5-1 cups of coconut water.

This is what it looks like coconut water:

One cup (240 grams) contains 46 calories and ( 2 ):

• Carbohydrate: 9 grams
• Fiber:. 3 grams
.
• Protein:. 2 grams
• Vitamin C :. 10% of the RDI
• Magnesium :. 15% of the RDI
• Manganese :. 17% of the RDI
• Potassium :. 17% of RDI
• Sodium :. 11% of the RDI
• Calcium :. 6% of the RDI

Conclusion :. Coconut water is found in young coconuts and is a good source of fiber, vitamin C and several important minerals

2. It may have antioxidant properties

Free radicals They are unstable molecules produced in cells during metabolism. Its production increases in response to stress or injury.

When there are too many free radicals, it said the body to be in a state of oxidative stress , which can damage cells and increase the risk of disease ( 3 ).

Research on animals exposed to toxins has shown that coconut water contains antioxidants , modifying free radicals to no longer cause harm ( 4 5 6 7 ).

One study found that rats with liver damage showed significant improvement in oxidative stress when treated with coconut water, compared with rats that received no treatment ( 6 ).

In another study, rats were fed a diet high in fructose and then treated with coconut water. free radical activity was reduced and blood pressure, triglycerides and insulin levels ( 7 ).

To date, no studies have investigated the antioxidant activity in humans.

Conclusion :. Coconut water contains antioxidants that protect cells from free radical damage

3. You can have benefits against diabetes

research has shown that coconut water can lower levels of blood sugar and improve other health indicators in diabetic animals ( 8 9 10 ).

In one study, diabetic rats treated with coconut water maintain higher levels of blood sugar than other diabetic rats ( 9 ).

The same study also found that rats had lower levels of hemoglobin A1c, a measure of blood sugar control long-term ( 9 ).

Another study found that the water supply to rats with diabetes led to improvements in levels of blood sugar and reduced markers of oxidative stress, including malondialdehyde (MDA ) ( 10 ).

However, they need to confirm these effects controlled human studies.

However, with three grams of fiber and a content of digestible carbohydrates of only six grams per cup, coconut water can easily fit in a meal plan for diabetics .

Furthermore, a good source of magnesium , which has been shown to improve insulin sensitivity and decrease levels of blood sugar in people with diabetes and type 2 prediabetes ( 11 12 ).

Conclusion: Studies in diabetic animals suggest it may improve control of blood sugar. It is also a good source of magnesium, which can increase insulin sensitivity and reduce levels of blood sugar.

4. It can help prevent kidney stones

Drinking enough fluids is important for the prevention of kidney stones.

Although plain water is a great option, one study suggests that coconut water can be even better.

Kidney stones are formed when calcium oxalate and other compounds combine to form crystals in the urine ( 13 ).

These can then form stones. However, some people are more susceptible to developing these stones than others ( 13 ).

In a study in rats with kidney stones, it was discovered that coconut water to keep the crystals in the kidneys and other parts of the urinary tract sticking. the number of crystals formed in urine ( 14 ) was also reduced.

Researchers believe that helped reduce the production of free radicals that are produced in response to high levels of oxalate in the urine.

However, this is the first study that has investigated the effects of coconut water on kidney stones, and more research is needed in this area.

Conclusion :. preliminary animal research indicates that coconut water can prevent kidney stones by reducing glass and stone formation

5. Can support heart health

Drinking coconut water can be helpful in reducing the risk of heart disease.

In one study, rats that consumed coconut water had reductions in blood cholesterol and triglycerides. They also experienced a significant decrease in liver fat ( 15 ).

The same researchers conducted another study in which rats were fed a similar diet and treated with the same dose (4 ml / 100 g body weight) of coconut water.

After 45 days, the group of coconut water had reduced levels of cholesterol and triglycerides that rivaled the effects of a statin drug used to lower cholesterol ( 16 ).

However, it is important to note that it was a very large dose. In human terms, it would be equivalent to about 150 pounds (68 kg) person consuming 91 oz (2.7 liters) of coconut water per day.

However, the finding that cholesterol was reduced as effectively as a statin drug is very impressive and should be investigated further.

Conclusion :. Animal studies suggest that coconut water can have powerful cholesterol-lowering properties

6. It can reduce blood pressure

may be also be a great drink to keep blood pressure under control.

A small study gave coconut water for people with high blood pressure. 71% experienced significant improvements in systolic blood pressure, which is the highest number in a blood pressure reading ( 17 ).

also it contains an impressive 600 mg of potassium in 8 oz (240 ml). Potassium has been shown to lower blood pressure in people with high or normal blood pressure ( 18 19 ).

What is more, an animal study found that coconut water has anti-thrombotic activity, which means that should help prevent the formation of blood clots ( 8 ) .

Conclusion :. Coconut water can help lower blood pressure and potentially decrease the risk of blood clots in the arteries

7. Beneficial after prolonged exercise

coconut water can be the perfect drink to restore hydration and electrolyte replacement lost during exercise.

Electrolytes are minerals that play several important roles in the body, including maintaining fluid balance.

They are potassium, magnesium sodium and calcium.

Two studies found that water hydration coconut restored after exercise better than water and equal to sports drinks high electrolytes ( 20 21 ).

Participants also said they caused less nausea and upset stomach ( 20 21 ).

However, another study comparing drinks high in electrolytes found that coconut water tends to cause more swelling and upset stomach ( 22 ).

Conclusion: Coconut water is effective in replenishing fluids and electrolytes after exercise. It is comparable to other sports drinks.

8. delicious source of hydration

Coconut water is slightly sweet with a subtle, nutty flavor. It is also quite low in calories and carbohydrates .

The water is cooler when it comes directly from the fruit. Just push a straw in the soft part of a green coconut and start drinking.

store the coconut in the refrigerator and consumed within two to three weeks of purchase.

You can also buy bottled coconut water in grocery stores.

However, make sure read the list of ingredients to verify that you are receiving 100% coconut water. Some bottled brands contain Sugar or flavoring agents.

can be used in smoothies, chia seeds pudding, vinaigrette dressing or substituted for water every time you want a little natural sweetness.

Conclusion: Coconut water can be consumed directly from green coconuts or bottles. Avoid brands with sugar, sweeteners or flavorings.

Coconut water is super healthy

Coconut water is a delicious, nutritious and natural drink that is very good for you.

Although controlled studies are needed to confirm many of these benefits, the research to date is encouraging.

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