It has fewer calories, less sodium, and more potassium than a sports drink. Young coconuts are favoured for their water as it is tastier, plentiful in volume and easier to access by chopping the top off the softer shell. 5. Here are some ways to incorporate coconut water into your diet: ●Blend coconut water with fruit to make a smoothie, ●Add a splash of pineapple juice to chilled coconut water, ●Use coconut water instead of milk or cream in your favorite curry, Mayo Clinic: "What is coconut water and what's behind the hype? For others, drinking coconut water isn’t likely to be more beneficial than drinking a glass of plain water. Coconut water also contains some potassium, which is essential for heart health and good skeletal and muscular function. That might be a concern if you, like most Americans, already have too much sodium in your diet. I buy coconut milk or cream in tins to add to my curries. Is Coconut Water Good for You? Follow her on Twitter @nutri_jo. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. In 100ml of fresh coconut water extracted from the nut you’d expect about 2.7mg of sugar, but be aware that the branded versions on supermarket shelves are likely to be higher in sugar, ranging from 3g to 6g (about 1 tsp) per 100ml. Coconut water is a hydrating, nutrient-dense beverage. Coconuts have been grown … The level of potassium in coconut water is determined partly by the age of the coconut when the coconut water is extracted. Beer 52 exclusive offer: Get a free case of craft beer worth £24. But is there any science to back up the health claims? Might Cause Electrolyte Imbalance. It is one of the great benefits of coconut water. Those with kidney disease should limit consumption foods that are too high in potassium, including coconut water. Americans typically don't get enough potassium. There are no set guidelines for how much coconut water to consume. Coconut water is an effective sports drink and a promising beverage for overall health as well. Coconut is the fruit of the coconut palm (Cocos nucifera). Reduces stress. The claims that drinking coconut water increases metabolism are not yet backed up by research. There are about 19.2 milligrams of calcium in one cup of coconut water, according to a sample analyzed by the USDA. A nutritionist examines the claims that it can boost weight loss and athletic performance. It’s … Aromatic coconut water is the clear liquid found in young coconuts and has a number of health benefits. Despite the health halo this beverage has, current research doesn’t support the hype about coconut water claims and health benefits. Coconuts are anti-viral, anti-fungal and anti-microbial. Discover more about how diet and lifestyle can affect cholesterol levels. Coconut water does have calories — 45 to 60 … Find out more about how diet and lifestyle can affect blood pressure. This article was last updated on 8 August 2018 by Kerry Torrens. Read more about the health benefits of coconut milk and find out how healthy coconut oil really is. In taste and nutrition, coconut water is different to coconut milk and coconut oil, both of which are made from the flesh of the coconut. Another small study found no significant difference to athletic performance when drinking coconut water in comparison to plain water. Potassium has been shown to lower blood pressure in people with hypertension (high blood pressure) by counteracting the effects of sodium that can cause blood pressure to rise. Coconut water has a number of health benefits. Excess magnesium is excreted through urine, so too much magnesium is not a concern.