9 Health Benefits of Coconut Water, According to Registered Dietitians
Coconut water has grown in popularity over the past few years, but 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. Here's everything you need to know about tropical drink, including nutrition facts and health benefits.
Coconut Water Nutrition Facts
Serving Size: 8oz Vita Coco Coconut Water (note that nutrition facts may vary slightly by brand)
Calories: 45
Total Fat: 0g
Total Fat: 0g
Cholesterol: 0mg
Sodium: 25mg
Potassium: 470mg
Total Carbohydrate: 11g
Total Sugars: 11g
Protein: 0g
Calcium: 4% DV
Magnesium: 4% DV
Coconut Water Health Benefits
May aid with post-workout recovery: Coconut water is abundant in several electrolytes including potassium, sodium, and magnesium. If you're having an intense sweat session, especially in the summer months when you may be sweating more, 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.
May help 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.
May support good digestion: Coconut water contains magnesium, a mineral that helps to keep things moving and prevent constipation says Michalcyzk.
May help if 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.
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