We’re outlining the health benefits or Nutrition Facts of coconut water, including how it can help improve your skin, digestion, and more.
Coconut water has increased in popularity over the past some years, but this drink dubbed “nature’s sports drink” has been around for eras. Packed with electrolytes and taste, coco water is the clear liquid found inside fresh coconuts and has a slew of health benefits.
It changes from coconut milk, which has a creamy white hue and combines the actual coconut flesh. Here’s everything you need to understand about the tropical beverage, including nutrition facts and health benefits. Coconut Water Nutrition Facts
Serving Size: 8Oz Vita Coco Coco Water (note that nutrition facts may differ slightly by brand)
- Calories: 45
- Total Fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Potassium: 470mg
- Total Carbohydrate: 11g
- Total Sugars: 11g
- Protein: 0g
- Calcium: 4% DV
- Magnesium: 4% DV
- Phosphorus: 2% DV
Coconut Water Health Benefits
1. May aid with post-workout recovery:
Coconut water is abundant in several electrolytes including potassium, sodium, and magnesium. If you’re having an extreme sweat session, especially in the summer months when you may be sweating more, Chicago-based registered dietitian, Maggie Michaelczyk, says that the electrolytes in coco water can help to control 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.
2. May help reduces blood pressure and stroke risk:
Bananas are famous for their high potassium numbers, 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.
3. May support good digestion:
Coconut water includes magnesium, a mineral that helps to keep things moving and prevent illness.
4. 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. Michaelcyzk records that coconut water can help with hydration situation and balance electrolytes better than regular water in this scenario.
5. May promote healthy skin:
Lack of proper hydration can lead to dry, tight, and even flaky skin. Drinking coconut water can contribute to your daily hydration needs which promote circulation and radiant skin. Several species of coco water are fortified with vitamin C which has a slew of antioxidant properties and naturally stimulates collagen synthesis, which can help keep your skin firm and youthful-looking.
6. Great alternative to sugary beverages:
Skip the sugary juices and sodas’ and instead reach for coconut water when you’re in the mood for something other than water, says Michaelczyk. Unlike sugar-sweetened drinks, coco water normally has little to no added sugar (in unflavored varieties). This makes it an excellent choice for diabetics or people looking to reduce their consumption of added sugar.
7. May help you lose weight:
Proper hydration is necessary for nourishing every cell in the body and optimizing your metabolic rate. Many people mistake thirst for hunger, prompting them to overheat which can lead to weight gain. And even though coconut water has more calories than obvious water, it is substantially lower in calories than other beverages like soda and juice. This simple swap can help you cut back on calories over the course of the week.
8. Hangover helper:
If a few wines at happy hour left you feeling dehydrated and foggy the next day, Michaelczyk offers a pro-tip to keep coconut water stocked in your fridge. She says it will help to provide those electrolytes that drinking may have depleted and can be a great thirst quencher.
You may be querying whether or not it is good to drink coconut water every day. For general people, coco water is generally considered safe to consume and provides a rich source of natural electrolytes. But, there are a few exceptions to be aware of.
If you have renal failure, you’ll want to be careful with drinking coco water as it is high in potassium. Although this nutrient is usually healthy for the body, when kidneys fail they can no longer remove excess potassium, and monitoring your intake is important. Coconut water may give an unexpected but important source of potassium if consumed regularly. Best Coconut Water Brands
We prefer coconut water added to smoothies or even making it into ice cubes for a delightful addition to any drink. When surveying the coco water aisle at the supermarket store, you’ll first want to look for coco water that is not made from concentrate.
Ideally, the beverage should be 100% coco water. Some brands encourage their coconut water with nutrients like vitamin C to provide an extra antioxidant boost. But you’ll want to avoid any other additives or unnecessary amounts of added sugar, which is more prevalent in the flavored varieties.
Unite with plain unsweetened and unflavored coco water from some of our favorite brands: