Introduction
Coconut (Scientific name :Cocos nucifera),is a tree of the palm family. Coconut fruit flesh is high in fat and can be dried or eaten fresh or processed into coconut milk or coconut oil. The liquid of the nut, known as coconut water, is used in beverages.
Coconuts are especially high in manganese, which is essential for bone health and the metabolism of proteins, carbohydrates, and cholesterol . They're also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells .
Coconut meat is the white flesh of coconuts and is edible fresh or dried. Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation.Coconut is naturally free of cholesterol, whether you have raw coconut meat, coconut milk, coconut water or coconut oil.
The medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.
Some peoples are allergic to Coconut milk and its products. Coconut oil can cause nausea if consumed in excess.
Nutritional value of coconut water:
The tender coconut water is good source of several nutrients:
Provides a good source of nutrients and electrolytes. Coconut water fits into both low calorie and low sugar diets since it only has about 45 calories per cup and around 11 grams of sugar. Plus, it's naturally loaded with electrolytes including potassium, magnesium, phosphorus and more.
Carbs: 15 grams.
Sugar: 8 grams.
Calcium: 4% of the daily value (DV)
Magnesium: 4% of the DV.
Phosphorus: 2% of the DV.
Potassium: 15% of the DV.
Health benifits of Coconut water:
(1) Lowers BP:
BP patient can drink coconut water.It lowers BP.
Coconut water can even help lower blood pressure. Preliminary research indicates that coconut water may lower blood pressure in those with high blood pressure. However, if you are on blood pressure medication, it may be best to avoid coconut water as it could lower it too much. Coconut water is thus good for high blood pressure.
One of the reasons coconut water may be connected to lowered blood pressure is its impressive potassium content (500mg of potassium in 8 ounces=127gm). Potassium has been shown to lower blood pressure in people with high or normal blood pressure.
(2) Coconut water and diabetes:
Green or tender coconut water is good for diabetics:
While it may be great for overall health, coconut water has turned out to be a great drink for diabetics. Yes, you heard that right! According to a study published in the Journal of Medicinal Food, coconut water helps improve diabetes.Coconut is good for diabetes because it is beneficial for regulating blood sugar levels. It is low in carbohydrates and rich in fiber and fat. Opting for unsweetened coconut products is better as they don't have a high sugar content, saturated fat and low carbohydrates making them perfect for people with diabetes.
Coconut water has a low glycemic index and minimal natural sugar. Hence, it won't cause a spike in your blood sugar.Diabetic can drink coconut water.With low sugar content, coconut water is suitable for people with diabetes.
This drink offers the following benefits: Helps reduce blood sugar: Coconut water helps control blood sugar thanks to its high content of potassium, manganese, magnesium, vitamin C, L - arginine.
(3) Coconut water in pregnancy:
As an exercise drink: Coconut water is also suggested as a drink to use when pregnant women are gently active, yoga, meditation. In addition, drinking coconut water during the first 3 months of pregnancy will help the mother deal with morning sickness and reduce fatigue.
A pregnant woman can drink coconut water daily.Drinking coconut water is always a good choice during
pregnancy, but one should not believe the flop myths related to drinking coconut water. It is just a nutrient filled hydrating drink that relishes and revitalizes you rather than doing any magical potion.
(4) Coconut water for skin health:
Coconut water contains vitamins, like vitamin B2, vitamin B3, and vitamin C, as well as other ingredients that may be beneficial to the skin.
Consuming coconut water may help:
•reduce wrinkles and fine lines.
•increase skin hydration and elasticity.
•increase collagen production.
•give skin a visible “glow”.
Applying coconut water on face:
Take a few teaspoons of chilled coconut water and apply all over your face. This not just helps in calming down acne inflammation but also helps in lightening blemishes. Coconut water has anti-microbial and anti-fungal properties that help in fighting acne causing bacteria.
Coconut water may help fight acne.
Schulman explains that coconut water “acts an anti-inflammatory, detoxifier and an anti-microbial—all of which work to decrease incidences of acne.” Additionally, she notes, “coconut water can decrease the excess oils on your skin, which reduces breakouts.”
(5) Protects against risk of heart stroke :
Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke. Complimenting coconut water with other potassium-rich foods in your diet is ideal when it comes to supporting a healthy heart.
(6) Reduces body weight: Best time to drink coconut water for weight loss: Unlike other drinks, there's no one best time to have coconut water. You can enjoy it during the day and even at night, but drinking it at some specific times does certainly help. Drink it early morning on an empty stomach: Drinking coconut water first thing in the morning on an empty stomach can help in many ways. The best time to drink coconut water is early in the morning for weight loss.
In short, fresh coconut water is a healthy healthy drink. Accordingly, drinking coconut water early in the morning is an ideal time not only to help provide energy but also for weight loss goals.
(7) Detoxification of kidneys: when you drink coconut water for 7 days it detox kidneys:Coconut water eliminates toxins from the body and breaks down kidney stones. As a natural diuretic, it's really helpful for those of you who have kidney disease. It cleanses the urinary tract, as well as bladder channels too, so after a week you may find yourself feeling a lot more healthy and energetic.
(8) Coconut water detox your body:
Coconut water is versatile due to the presence of minerals, electrolytes and antioxidants. Coconut water helps detoxify your body by providing hydration and antioxidants.
(9) Boost digestion and metabolism:
For all those looking to lose weight can have coconut water. Coconut water is low in calories and easy on stomach. It is packed with bio-active enzymes that are known to ease digestion and boost metabolism. The higher the metabolic rate, the more fat you burn.
(10) Coconut water is good for the brain:
Coconut water and oil can be useful in dealing with dementia and Alzheimer's disease in the short term. It also has an anti- inflammatory effect. Walnuts are considered as brain food and are rich in antioxidants and Omega 3 fatty acids which can boost memory and improve cognition.
(11) Coconut water makes you sleepy:
Coconut water might be a surprising addition to this list, as it's often used as an energy-boosting beverage — or at least advertised as such. However, the truth is that coconut water is brimming with ingredients that can help you sleep better, such as magnesium and potassium, which help to relax muscles.
Coconut water is naturally full of electrolytes, and contains potassium and B-vitamins, making it the perfect before bed drink. Just don't drink too much, as the drink does contain some natural sugars.
(12) Keeps you hydrated: Hydration is one of coconut water's most well-known benefits, thanks to its electrolytes such as sodium, potassium, and magnesium. Electrolytes are great for everyday consumption—they help regulate your pH, keep you hydrated, and control muscle contractions—but they're especially helpful in certain situations.
Staying well-hydrated is extremely important and one of the most important things you can do when sick particularly when suffering from food poisoning.Not only is coconut water flavorful, it also contains glucose and the electrolytes needed for re-hydration.
•Method for Storing coconut water:
We can store coconut water in fridge:
The easiest way to store coconut water is to put it into the fridge, but it will only last for 1-2 days. Many experts suggest not storing coconut water outside of refrigeration for more than 3 or 4 hours. Strain the coconut water into a freezer-safe, airtight container and place it in the freezer, uncovered.
•Side effects and Precautions while Consuming Coconut:
Higher doses of coconut water increase blood potassium levels, causing irregular heartbeat and kidney problems.Coconut water is very high in potassium, drinking too much of it may cause an imbalance of electrolytes in the body by spiking the levels of potassium which can cause kidney trouble as well as irregular heartbeat.
Information compiled by:
Dr. Bhairavsinh Raol
