Health benefits of coconut water

Coconut water is the clear, liquid substance found inside young, green coconuts. It is a natural and refreshing beverage that is not to be confused with coconut milk. Coconut water forms naturally as the liquid content within the coconut fruit as it matures.

What is the difference between coconut milk and coconut water?

Coconut milk is a creamy, white liquid extracted from the grated flesh of mature coconuts. It has a rich and full-bodied texture with a distinct coconut flavour. 

Coconut water, on the other hand, is the clear and slightly sweet liquid found inside young, green coconuts. It has a lighter consistency and a milder taste that can be described as refreshing and slightly nutty.

Nutritional Profile of Coconut Water

Coconut water is not only a refreshing and hydrating beverage but also a source of various nutrients. Here is a general nutritional profile of coconut water per 100 grams (3.5 ounces):

• Calories: 19
• Carbohydrates: 3.71 grams
• Sugars: 2.61 grams
• Fiber: 1.1 grams
• Protein: 0.72 grams
• Fat: 0.2 grams
• Vitamin C: 2.4 milligrams (4% of the Daily Value, DV)
• Riboflavin (Vitamin B2): 0.057 milligrams (3% DV)
• Niacin (Vitamin B3): 0.08 milligrams (1% DV)
• Vitamin B6: 0.032 milligrams (2% DV)

Health Benefits of Coconut Water

1. May have antioxidant properties

Free radicals are unstable atoms that are produced in your cells during metabolism. The production of these free radicals increases in response to stress or injury. Too much of these free radicals can result in cell damage.

Research has shown coconut water contains antioxidants that can neutralise the effect of these free radicals.

2. May help manage blood Sugar levels

Some studies suggest that coconut water may have an impact on blood sugar levels and could potentially aid in managing blood sugar levels, especially for people with conditions like diabetes.

3. May support athletic performance

Intake of coconut water has been shown to improve athletic performance. This is because it contains glucose combined with the electrolyte minerals sodium and potassium.

4. May help prevent kidney stones

Researchers discovered that coconut water increased the amount of potassium, chloride, and citrate excreted in urine in people without kidney stones, suggesting that coconut water may help flush the system and reduce the risk of stones. Adequate fluid consumption is essential to prevent kidney stone development.

5. May Support Heart Health

Drinking coconut water may help reduce heart disease risk. The potassium content in coconut water may contribute to maintaining a healthy heart by helping to regulate blood pressure and supporting overall cardiovascular function.

Side Effects of Coconut Water

Coconut water is generally considered safe for most people when consumed in moderation. It is a natural beverage that is rich in nutrients and electrolytes.

However, like any food or drink, some individuals may experience side effects or adverse reactions.

1. Allergic Reactions

While rare, some individuals may be allergic to coconuts or may have cross-reactivity with other allergens. Allergic reactions can range from mild symptoms like itching and hives to more severe reactions like difficulty breathing or anaphylaxis. If you suspect you have a coconut allergy, it's important to avoid coconut water and related products.

2. Stomach Upset

Some individuals may experience stomach discomfort, bloating, or gastrointestinal upset after consuming coconut water, particularly if consumed in excessive amounts or if they are not used to it.

3. High potassium levels

Coconut water is a good source of potassium, which is beneficial for many people. However, individuals with kidney problems or certain medical conditions that affect potassium balance should exercise caution and consult a healthcare professional before consuming large quantities of coconut water.

4. Interference with medications

Coconut water may interact with certain medications or impact their effectiveness. If you are taking medications, especially those that affect potassium levels or kidney function, consult your healthcare provider before significantly increasing your coconut water consumption.

Frequently Asked Questions (FAQ)

Is coconut water good for you?

Yes, coconut water is generally considered to be good for you due to its natural hydration properties and nutritional content. However, like any food or beverage, it's important to consume coconut water in moderation and as part of a balanced diet.

How much coconut water should you take per day?

A general guideline for daily coconut water consumption is around 8 to 16 ounces per day for most people.

Is coconut water good for pregnancy?

Coconut water can be a beneficial and refreshing beverage option during pregnancy due to its natural electrolyte content, hydration properties, and potential nutritional benefits.

Is Coconut Water Good for Weight Loss?

Coconut water can be a part of a weight loss plan due to its relatively low calorie content, hydration properties, and potential benefits for satiety.

Why is coconut water good for hangovers?

Coconut water is often suggested as a natural remedy for hangovers due to its hydration properties and nutrient content.

Where to buy coconut water in the UK