Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

coconut water a stay active drink & its health benefits

         Coconut is the fruit of coconut palm (Cocus nucifera), also known as coconut, coconut palm, and belongs to the Arecaceae family. Coconut water is the nutritious liquid found within a young green coconut.

Coconut water is an energizing, rehydrating drink and it is used as a tropical health drink as well as a rehydrating agent for treating dehydration resulting from gastroenteritis, vomiting, diarrhoea and strenuous activities especially in hot weather. It is an energy boosting drink after exertion or work out.

A natural source of potassium and magnesium to revitalize your tired muscles after  strenuous activities.

Coconut water is rich in B vitamins and important minerals which help to maintain the acid base balance of body fluids. It is rich in potassium and adequate amount of sodium which helps muscles and heart as well as electrolyte balance of the body.

The potassium content in one cup of coconut water is higher than that of a banana. According to research data, a potassium-rich diet promotes heart health by lowering blood pressure and protecting against stroke. One cup of coconut water contains about 600 mg of potassium. Potassium helps keep fluid and electrolyte levels balanced. Potassium plays an important role in muscle functions also.

Being a health drink which help rehydrate your body and improve your muscles and bones functions because of its water and mineral content  coconut water deserves a supreme place as one of the best stay active drinks.However ,its over consumption is associated with some disadvantages and hence only moderate intake is recommended.

Calcium supports the strength of bones and teeth, and it helps muscles contract and work properly. One cup of coconut water contains about 56 mg of calcium,it is  4%of the DV and for a calcium balanced diet consume other foods rich in calcium also.

Magnesium helps move calcium and potassium into the muscles, and it also helps with energy production. One cup of coconut water has about 60 mg of magnesium, which is 14% of the DV.

 Coconut water contains lauric acid and vitamin C, which help fighting against all microbes. It helps the immune system fight infection and eradicates intestinal worms.

Coconut water contains higher levels of amino acids alanine, arginine and cysteine. Arginine helps the body to cope with stress as well as maintain a healthy heart[3] Arginine has many effects in the body that include modulation of immune function, wound healing, hormone secretion, vascular tone, insulin sensitivity, and endothelial function.

Coconut water is beneficial to the liver, according to research. It contains magnesium, a mineral that aids in digestion and helps reduce constipation.

Pure coconut water contains 45 calories.It can be used as a health drink instead of sugar containing and carbonated drinks as the calories are low and it may be included in weight loss diet.

If there are no serious complications during pregnancy there is no problem in drinking coconut water.The water content & electrolytes in coconut water could help to balance the fluid and mineral loss related to morning sickness .

Coconut water contains 6 milligrams of magnesium in a 100-milliliter serving of coconut water

It helps in regulating blood sugar and blood pressure levels, and managing muscle and nerve function.

Drinking coconut water or applying it to the skin may have a moisturizing effect.

Drinking coconut water regularly may help promote kidney health. According to a 2018 study in participants without kidney stones, coconut water helped them lose more citrate, potassium, and chloride during urination, indicating that coconut water might help loosen stones or prevent them from forming.

Disadvantage of excessive intake:

·        Overconsumption of coconut water may lower your blood pressure, cause an electrolyte imbalance, or act as a laxative.

·        When you consume too much of coconut water, it may cause increase in frequency of urination. Coconut water has diuretic properties.

·        Coconut water lacks the adequate carbohydrates needed to support strenuous physical activity. After  your workout, having a high-carbohydrate snack and drinking plenty of water are better options than coconut water intake .

References

1.     https://www.medicinenet.com/is_drinking_coconut_water_good_for_you/article.htm

2.     https://www.webmd.com/diet/health-benefits-coconut-water

3.     https://pubmed.ncbi.nlm.nih.gov/15544543/