The clear liquid inside of a coconut is referred to as ‘coconut water' or ‘coconut juice'. However, the liquid inside young coconuts is most often preferred to the liquid of a ripened coconut. While still green coconuts are usually harvested from the tree. A hole is usually bored into the coconut to access the liquid and pulp. Here Franziska Spritzler, RS, CDE, HealthLine.com, reflects on the many benefits of drinking coconut water:

 

“In recent years, coconut water has become a very trendy beverage.

It’s tasty, refreshing and also happens to be good for you.

What’s more, it’s loaded with several important nutrients, including minerals that most people don't get enough of.

Here are 8 health benefits of coconut water.

Good Source Of Several Nutrients

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Coconuts grow on large palm trees known scientifically as Cocos nucifera. Despite the name, the coconut is botanically considered a fruit rather than a nut.

Coconut water is the juice found in the center of a young, green coconut. It helps nourish the fruit.

As the coconut matures, some of the juice remains in liquid form while the rest ripens into the solid white flesh known as coconut meat (1).

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Coconut water forms naturally in the fruit and contains 94% water and very little fat.

It should not be confused with coconut milk, which is made by adding water to grated coconut meat. Coconut milk contains about 50% water and is very high in coconut fat.

Coconuts take 10–12 months to fully mature. 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 0.5–1 cups of coconut water.

One cup (240 ml) contains 46 calories, as well as (2):

• Carbs: 9 grams
• Fiber: 3 grams
• Protein: 2 grams
• Vitamin C: 10% of the RDI
• Magnesium: 15% of the RDI
• Manganese: 17% of the RDI
• Potassium: 17% of the RDI
• Sodium: 11% of the RDI
• Calcium: 6% of the RDI

May Have Benefits Against Diabetes

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Research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals (8, 9, 10).

In one study, diabetic rats treated with coconut water maintained better blood sugar levels than the control group (9).

The same study also found that the rats given coconut water had lower levels of hemoglobin A1c, indicating good long-term blood sugar control (9).

Another study noticed that providing coconut water to rats with diabetes led to improvements in blood sugar levels and reductions in markers of oxidative stress (10).

However, controlled studies are needed to confirm these effects in humans.

Nevertheless, with its 3 grams of fiber and a digestible carb content of only 6 grams per cup (240 ml), coconut water can easily fit into a meal plan for people with diabetes.

It’s also a good source of magnesium, which may increase insulin sensitivity and decrease reduce blood sugar levels in people with type 2 diabetes and prediabetes (11, 12).

May Reduce Blood Pressure

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Coconut water may be great for controlling blood pressure.

In one small study in people with high blood pressure, coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71% of participants (17).

Additionally, coconut water contains an impressive 600 mg of potassium in 8 ounces (240 ml). Potassium has been shown to lower blood pressure in people with high or normal blood pressure (18, 19).

What's more, one animal study found that coconut water has anti-thrombotic activity, which means it may prevent the formation of blood clots (8).

May Help Prevent Kidney Stones

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Drinking enough fluids is important for kidney stone prevention.

Although plain water is a great choice, one study suggests that coconut water may be even better.

Kidney stones form when calcium, oxalate and other compounds combine to form crystals in your urine (13).

These can then form stones. However, some people are more susceptible to developing them than others (13).

In a study in rats with kidney stones, coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract. It also reduced the number of crystals formed in the urine (14).

Researchers believe that coconut water helped reduce free radical production that occurred in response to high oxalate levels in urine.

Keep in mind that this is the first study examining coconut water's effects on kidney stones. More research is needed in this area.”

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Read More … Article Source: https://www.healthline.com/nutrition/8-coconut-water-benefits

 

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