Calories in Coconut Water – Nutritional Facts & Health Benefits

Coconut water is a naturally sweet liquid which is found within young green coconuts. Beyond its trendy status, coconut water offers a surprising amount of nutrients and health benefits. Being packed with electrolytes such as magnesium, sodium, and potassium, this water has gained the reputation as a health drink. Compared to the various sugary drinks available in the market, coconut water acts as a naturally hydrating and refreshing alternative. So, ready to crack open a coconut and explore the world of coconut water? Let's dive deeper into its nutritional profile, unveil some interesting facts and explore its potential health benefits.

Coconut Water Nutrition Facts

Recently, coconut water has surged in terms of popularity as a refreshing beverage packed with nutritional benefits. But is coconut water a magical cure-all? Let's separate fact from fiction as we explore its nutrition profile:

Nutrition value of a glass of Coconut water (240 ml)

Coconut Water Calories

Coconut water by itself boasts a low-calorie profile. A typical serving, around one glass, which is about 240 ml contains 36.2 kcal. This makes it a healthy and guilt free choice for those who watch their calorie intake. Compared to some sports drinks and juices, Coconut water tends to offer a calorie advantage. So, if one is looking for a drink to quench thirst, without derailing their calorie goals, Coconut water is considered as a clear winner.

Coconut Water Health Benefits

While the most common unique quality of coconut water is to keep one refreshed, its benefits extend beyond simple hydration. Some of its potential health benefits are as follows:

Replenishment of Electrolytes:

The natural abundance of electrolytes like magnesium and potassium in coconut water makes it a potential health drink for rehydration, especially after sweating or exercise. These minerals help restore the electrolyte balance which is generally lost through physical activity.

Aids Blood Pressure Control:

Research studies suggest that the high level of potassium in coconut water might contribute to healthy regulation of blood pressure. Potassium helps counterattack the effects of sodium, which in turn helps in managing blood pressure.

Supports Digestion:

Coconut water being a natural source of prebiotic properties contributes to promote gut health and a healthy digestive system.

Possesses Antioxidant Effects:

Coconut water contains antioxidant compounds. These compounds help to combat free radicals in the body, potentially offering cellular protection.

Improves Kidney health:

The natural diuretic properties of coconut water offer function support to the Kidneys. It can induce increased urination which in turn helps to get rid of toxins and flush out waste products from the body.

Helps in weight loss:

Coconut water is a low fat and low-calorie refreshing drink which has the ability to keep one feeling full for a long period of time, which makes it an ideal choice for weight management.

Adverse Effects of Coconut Water:

Although coconut water offers several benefits, it is essential to be aware of its potential drawbacks. Its excessive consumption could lead to health issues, especially among individuals with health conditions. Below are a few adverse effects of coconut water:

High Potassium Levels:

Coconut water possesses an abundance of potassium, while it is beneficial for many, it can be considered problematic for individuals with pre-existing high potassium levels, also known as hyperkalemia or those taking medications that affect potassium levels.

Discomfort in Digestion:

For certain individuals, the natural sugar content in coconut water might cause mild stomach ache, bloating or even Diarrhea.

Allergies:

Even though coconut allergies are rare, they do exist. These individuals may experience symptoms like swelling, itching or hives 

<H2>How to Use Coconut Water:

Coconut water can be enjoyed in a number of ways, some of them are as highlighted below:

Classic Hydration:

An easy and simple hydrating method is to drink coconut water straight from a freshly cracked coconut. In addition to this, making coconut water ice cubes by freezing it adds a bit of sweetness to beverages without diluting the flavour and keeping it healthy

Culinary Creativity:

Coconut water can act as a base for mocktails and smoothies. It can also substitute for water in curries, soups and rice dishes

Beauty Boost:

Some people use refrigerated Coconut water as a face toner or even mix with other ingredients for DIY masks to enhance their beauty

Conclusion:

In conclusion, Coconut water often identified as a tropical beverage offers a unique blend of wellness and refreshment. Its potential benefits range from hydration to Kidney support function. Its low-calorie content and vitamins and minerals make it a viable choice for individuals seeking a healthy beverage choice. However, it is essential to remember that coconut water is not a magic bullet, it has its downsides too. Therefore, it is necessary to be mindful of its adverse effects and allergies. Overall moderation is key, and it can be enjoyed along with a well-balanced healthy diet.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in