8 health benefits of coconut water, according to dietitians
Although coconut water has grown in popularity over the past few years, this beverage, dubbed “nature’s sports drink,” has been around for centuries.
Packed with electrolytes and flavor, coconut water is the clear liquid found inside young coconuts and has a slew of health benefits. It differs from coconut milk, which has a creamy white hue and incorporates the actual coconut flesh.
The refreshing beverage is great on its own or used in healthy smoothie recipes, and it’s known for its slightly sweet and nutty flavor.
Here’s everything you need to know about the drink, including nutrition facts, coconut water health benefits and potential side effects.
1 . Provides a good source of nutrients and electrolytes
Coconut water fits into both low-calorie and low-sugar diets since it only has about 45 calories per cup and around 11 grams of sugar. Plus, it’s naturally loaded with electrolytes including potassium, magnesium, phosphorus and more.
Although nutrition facts can vary slightly based on where the coconut is sourced, as well as the maturity of the coconut, an average 8-ounce glass of coconut water has:
Calories: 45
Total Fat: 0g
Cholesterol: 0mg
Sodium: 25mg
Potassium: 470mg
Total Carbohydrate: 11g
Total Sugars: 11g
Protein: 0g
Calcium: 4% DV
Magnesium: 4% DV
Phosphorus: 2% DV
2. May aid post-workout recovery
Coconut water is abundant in several electrolytes including potassium, sodium and magnesium. If you’re working up a sweat, especially in the summer months, coconut water may prove to be very useful.
Chicago-based registered dietitian Maggie Michalczyk says that the electrolytes in coconut water can help to regulate fluid balance, prevent dehydration and even ensure proper muscle function. Of course, you’ll want to make sure you refuel with enough carbohydrates and protein post-workout as well.
3. May reduce blood pressure and stroke risk
Bananas are notorious for their high potassium counts, but just one cup of coconut water contains more potassium than a medium-sized banana.
Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke. Complimenting coconut water with other potassium-rich foods in your diet is ideal when it comes to supporting a healthy heart.
4. May promote healthy skin
Lack of proper hydration can lead to dry, tight and even flaky skin. Drinking coconut water can contribute to your daily hydration needs which promotes circulation and radiant skin.
Certain varieties of coconut water are fortified with vitamin C which has a slew of antioxidant properties and naturally stimulates collagen synthesis, which can help keep your skin firm and youthful-looking.
5. May reduce added sugar intake
Skip the sugary juices and sodas and instead reach for coconut water when you’re in the mood for something other than the tap, says Michalczyk. Unlike sugar-sweetened beverages, coconut water usually has little to no added sugar (in unflavored varieties).
This makes it a great choice for diabetics or individuals looking to reduce their consumption of added sugar. Look for 100% coconut water not made from concentrate and opt for plain unflavored varieties for a no-added-sugar solution.
6. May help rehydrate when you’re sick
If you’re under the weather, the body can lose a tremendous amount of fluid from vomiting and diarrhea. Michalcyzk notes that coconut water can help with hydration status and balance electrolytes better than regular water in this scenario.
Some brands even fortify their coconut water with vitamins C and D which can provide even better immune support.
7. May assist with weight management
You may be wondering if coconut water is good for weight loss. Well, we know that proper hydration is essential for nourishing every cell in the body and optimizing your metabolic rate.
And even though coconut water has more calories than plain water, it is substantially lower in calories than other beverages like soda and juice. This
