5 Amazing Health Benefits of Coconut Water
Coconuts grow in tropical climates on trees scientifically known as Cocos nucifera, and are botanically considered a fruit.
As the coconut matures, which takes around 10–12 months, some of the liquid remains while the rest ripens into the solid white flesh known as coconut meat.
Coconut water typically comes from young coconuts about 6–7 months of age, though it’s also found in mature fruit. An average green coconut provides about 1/2–1 cup of coconut water.Coconut water contains 94% water and very little fat.
Coconut water is the clear fluid inside coconuts. This is different from coconut milk, which is the milky liquid after grating or blending coconut. Coconut water has a slightly sweet, nutty flavour, and is low in sugar and calories.
HERE ARE 5 AMAZING HEALTH BENEFITS OF COCONUT WATER.
1. LOW IN CALORIES
Other fruit juices can be high in added sugar, calories, and carbs. Coconut water is lower in calories compared to other fruit juices, making it a good option for those who like sweet beverages. It has about 40–60 calories in 8 ounces—about half that of orange juice.
2. FREE OF FAT AND CHOLESTEROL
Coconut water is 94% water, fat-free, and cholesterol-free. Research suggests checking the expiration date, as the older coconut water gets, the more it loses its nutrients and may get an odd taste.
3. HEALTHIER SKIN
Coconut water may also aid in the fight against acne due to its antimicrobial properties. Research also shows that consuming coconut water may help your antioxidant system by neutralizing the effects of free radicals.
4. REDUCE BLOOD PRESSURE AND STROKE RISK
Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke.
5. MAY REDUCE ADDED SUGAR INTAKE
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.
COCONUT WATER SIDE EFFECTS
If you have renal failure, you’ll want to be careful with drinking coconut water as it is high in potassium. Although this nutrient is normally healthy for the body, when kidneys fail, they can no longer remove excess potassium and monitoring your intake is important.
Coconut water may provide an unexpected but major source of potassium if consumed regularly, resulting in hyperkalemia which indicates too much potassium in the blood.
USES OF COCONUT WATER
You can use coconut water in both sweet and savory dishes.
Cooking rice in coconut water instead of regular water, for instance, will create fluffy rice with a sweet, mild taste.
You can also bake cake with it or add it into smoothies, salad dressings, ceviche, and curries.
STORAGE
To make it last as long as possible, if you’re purchasing a can or carton of coconut water, or even the whole fruit after you open it, you’ll need to transfer the coconut water to a container with an airtight cover and store in the refrigerator.
Keep refrigerated and use within 1 to 2 days. For a longer term solution, you can freeze coconut water– transfer it to an airtight container, and use within 2 months.
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