Coconut water benefits: 11 you're probably not aware of
Coconut water. The drink you see health-conscious folk sipping profusely. It’s treated like it holds a holy secret to wellness and it’s just the clear water found at the centre of a green, immature coconut. So why all the fuss?
In 2017 it was reported that sales of coconut water were set to quadruples in the next five years to £500m with celebrities, like material girl herself Madonna, investing in Vita Coco. But is it all that its cracked up to be? Is it better than your trusty Lucozade post-sweat-session? And is it really that good for your skin? Here’s 10 benefits of drinking the wellness water…
Coconut water, the clear liquid found at the centre of young, green coconuts, has been a fixture in health-conscious fridges for years now. And its popularity doesn't look to be slowing down. Nicknamed as ‘nature’s own sports drink’, the worldwide market value of coconut water was projected to be near $4.25 billion back in 2020, according to Statista. Yet, it's poised to grow
to $25.18 Billion by 2031. Yuh. It has staying power. A staple for many, coconut water, like protein powder and pre-workout supplements, can help to support your health and nutrition journey. Let's get into how, why and when.
What is coconut water?
First things first, what actually is it? It's a liquid found inside coconuts, which forms naturally as they grow and is replaced over time by the coconut 'meat'. For those as yet unacquainted with the drink, coconut water has a sweet, refreshing taste. Unlike other coconut-derived products (like oil and milk, which is the thicker stuff — avec grated coconut — goes in your curries), coconut water is low in fat and has a light consistency — not unlike water. Unless you’re lucky enough to slurp it straight from the flesh, coconut water generally comes in cartons or cans.
Is coconut water good for you?
You bet. The list of coconut water benefits is a long'un. Nicknamed Mother Nature’s sports drink because of its superior nutrient content — which makes it ideal for replenishing stores post-workout, coconut water contains heaps of antioxidants and easily digestible carbs (yet, still has less sugar than most actual sports drinks), plus electrolytes, including potassium and sodium.
That said, regular water is, obviously, the gold standard where hydration is concerned, so no need to overhaul your post-gym workout refuel or rush to fill your water bottle up with it if you're a fan of OG H20.
RELATED: How many litres of water should you drink a day?
Is it good to drink coconut water every day?
Though coconut water isn't short in benefits, 'as with anything, singling out a single food or drink and hailing it to be secret to health is not an accurate way of thinking about nutrition,' says Harley Street Nutritionist and author, Rhiannon Lambert. 'Our bodies require a varied and balanced diet.'
Generally speaking, coconut water is a safe (and delicious!) drink for most people. Though, those with kidney disease are advised to limit their consumption of foods and beverages that are high in potassium – which coconut water is.
When should I drink coconut water?
We're not going to tell you when you should (or shouldn't) drink certain things, especially not when our tastes and lifestyles are all so different. What we can say is that coconut water has certain properties that make it a great option for post-workout supping or when you're feeling "tired and emotional" (read: battling a hangover from hell).
It's widely available at most shops and won't break the bank (although it can be pretty pricey if you're buying the big one litre options).
What is the best coconut water brand?
Okay. So it's not a panacea, sure. And do watch out – pasteurised and processed versions contain fewer nutrients than fresh-from-the-nut stuff, so that's something to scan the back of a carton for before parting with your cash. Personally, we’re partial to Vita Coco Pure Coconut Water – it’s not from concentrate and has no added sugar. Score x2.
So, what are some of the potential plus points of cult-hit drink? Scroll on to find out.
10 coconut water benefits you're probably not aware of
Coconut water is rich in electrolytes
Coconut water's rise to fame in the world of post-workout drinks is due to its high potassium and electrolyte count. In fact, coconut water is sometimes used as an alternative to conventional sports drinks for hydration (although evidence supporting its use is limited).
'Coconut water is a good source of sodium and potassium, two key electrolytes lost through sweat during exercise that are vital for maintaining fluid balance in the body,' says Hope.
She notes, however, that coconut water does contain more sugar and calories than H20, and so advises drinking in moderation or to 'try mixing it with water if you’re gasping.'
Coconut water is high in antioxidants
The fresher your coconut water, the higher the level of antioxidants – so try to avoid the more processed and heat pasteurised versions.
'Coconut water is a source of vitamin C and so does contain some antioxidant properties,' nutritionist Jenna Hope tells WH. 'Antioxidants donate an electron from their outer shell to stabilise free radicals which would otherwise cause damage to other cells.'
'I wouldn’t recommend coconut water as your main source. Try focusing on getting your antioxidants from fruits and vegetables of varying colours.' Everything in moderation, people.
Also worth noting – currently there have been no studies involving humans and the antioxidant power of coconut water (the studies which exist are all animal studies involving mice and rats), so further research is needed.
Coconut water could help to lower your cholesterol
Research indicates coconut water could be helpful when it comes to decreasing cholesterol and supporting heart health. Studies show the effects are similar to those of lovastatin, a cholesterol medication that reduces build-up in the arteries.
Coconut water may help your kidneys out
Of course, drinking enough fluids fullstop is super important for kidney stone prevention. But there is some research that suggests water from coconuts may help prevent kidney stones by reducing crystal and stone formation.
Other research suggests that coconut water may have beneficial effects on renal function, but those with chronic kidney disease should avoid drinking large amounts due to the high potassium content.
Coconut water has acne-fighting powers
Acne or breakout-prone skin? ‘Coconut water can decrease the excess oils on your skin which reduces breakouts’, according to registered dietitian Stacey B. Schulman. She goes on to say that coconut water, ‘acts an anti-inflammatory, detoxifier and an anti-microbial – all of which work to decrease incidences of acne.’
Coconut water has some anti-ageing properties
Dermatologist Dr Erin Gilbert notes the vitamins in coconut water have been ‘shown to decrease the rate of skin ageing, allowing the skin to repair and restore itself more effectively.’ Urm, hello #NOTOX.
The proteins present are the ones responsible for encouraging cell growth and cell activation.
Coconut water could help to maintain your bones and teeth
One glass (240g) of coconut water contains 57.6mg of calcium aka the best pal of your bones and teeth.
'Coconut water does contain some calcium and so will contribute to supporting teeth and bones,' says Hope. 'Although it’s important that you ensure you’re consuming a range of calcium sources as coconut water isn’t as high as some others, such as dairy, nuts, soya or fortified products.'
Coconut water is a delicious alternative to the 3pm fizzy drink craving
Looking for a healthy soft beverage? Then get yourself a glass of coconut water. It’s certainly more beneficially healthy than a glass of fizzy pop.
For example, in a 330ml can of Fanta Orange, there's 15g sugar whereas (depending on the brand) coconut water has around 8g. Not sugar-free but naturally occurring, which is usually the better option to plump for.
Coconut water might help your sore hangover head
Woken up feeling like that final glass wasn't the best idea you've ever had? (Don't worry, we've been there.)
Do your hungover self a favour and have a large glass of coconut water. It's full of potassium which will help you feel hydrated again and it's non-acidic, so it won't upset your stomach after a "lively" evening.
Coconut water eases heartburn
Drinking coconut water eases acid reflex by promoting pH balance in the body. A glass half an hour after a meal gives relief from acidity.
Coconut water is widely available
Less to do with its properties and more with its proliferation, coconut water is now available to buy at all major supermarkets, in most petrol and service stations, and on grocery delivery websites. Brilliant for a healthy on-the-go snack.
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