Coconut water, which is the clear fluid found inside coconuts, differs from coconut milk, which combines coconut water with grated coconut. Coconut water has a slightly sweet, nutty flavor, and is low in sugar and calories.
However, it also boasts electrolytes such as potassium, sodium and magnesium, all of which help to replenish lost nutrients. What that means is its something good to drink after exercise or during a mild illness, although it may not be any better than water.
What are the health benefits of drinking coconut water (Nariyal Pani)?
Drinking coconut water can be a part of a healthy diet as it helps you stay hydrated while being low in calories and being free of fats and cholesterol. Before you crack open a bottle of coconut water, make sure you are aware of how it might affect those with high blood pressure and other conditions.
Aids in hydration
While comparing with sports drinks, which can be loaded with added sugars and flavorings, coconut water is low in calories and carbs. Those electrolytes of potassium, sodium and magnesium play a major role in coconut water’s appeal. Because of the electrolytes, some studies show it can help with hydration specifically related to exercise.
But coconut water that is enriched with sodium, which may not be a brilliant choice for most people and should be reserved for those who work out for an hour or more.
A rule of thumb is for every pound of weight lost during exercise, you need to replenish your body with about 20 ounces of fluid, whether that’s coconut water, a sports drink or water. Water is still the best way to hydrate.
High in potassium
Most people don’t get enough potassium in their diet. The mineral helps remove extra sodium from your body through your urine. Coconut water can even help lower blood pressure.
Preliminary research shows that coconut water may lower blood pressure in those with high blood pressure. However, if you are on blood pressure medication, it may be best to avoid coconut water as it could lower it too much. It’s best to discuss this with your doctor.
It’s also recommended that you shouldn’t drink coconut water two weeks before any surgery as it can affect your blood pressure because of its high levels of potassium.
Low in calories
Other fruit juices can be high in added sugar, calories, and carbs. Coconut water is lower in calories, making it a good option for those who like sweet beverages.
It has about 40 to 60 calories in 8 ounces, about 1/2 that of orange juice. If you enjoy the taste, it can be part of a healthy diet.
Free of fat and cholesterol
Coconut water is 94% water and is fat free and cholesterol-free. For recreational drinking, you want to get one that is unsweetened and one that doesn’t have added sodium.
Fresh coconut water is better as the older coconut water gets, the more it loses its nutrients and may get an odd taste.
Kidney stone prevention
11% of men and 6% of women have kidney stones at least once in their lifetime. Staying hydrated is key to preventing them. Drinking coconut water, as part of a balanced diet, can offer some relief and help flush your system. A 2018 study showed that coconut water increased the removal of potassium, chloride and citrate in urine.
There are many different kidney stones. But if your physician recommends you get more potassium into your diet, coconut water could be beneficial.
Coconut water may also aid in the fight against acne because of its antimicrobial properties, suggests a preliminary 2017 study. Research also shows that consuming coconut water may help your antioxidant system by neutralizing the effects of free radicals.
You may also be interested to read what all are good bacteria.
7 Tips and Side Effects of Coconut Water (Nariyal Pani)
Here are a few things to note before making coconut water as your health drink. It is always advisable to consult with your doctor if you are with high blood pressure, diabetes, heart diseases, kidney disease etc. before drinking coconut water.
- Drink after exercise to boost hydration.
- Enjoy any time of day. Coconut water can be enjoyed on an empty stomach or with a meal.
- Mix it with other drinks. If you don’t like the taste of coconut water, try adding it to sparkling water or use it in smoothies.
- Use caution if you have chronic kidney disease or take ACE inhibitors as those individuals need to limit their potassium.
- Avoid if you are pregnant. There is just not enough research on how coconut water affects pregnant individuals. To be on the safe side, it is best to avoid.
- Always drink fresh coconut water and never drink the preserved one.
- Always consult to your doctor if you are undergoing with any medical conditions.
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