Coconut water nutrition facts

Coconut water, in fact, is the juicy secretion (collection) inside the cavity or endosperm of young, tender coconut. Its water is one of nature’s most refreshing drinks consumed worldwide for its nutritious and health benefiting properties.

The water of tender coconuts is a clear liquid, sweet, and sterile and composed of unique chemicals such as sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. It iscollected after opening a tender, green, healthy, and undamaged coconut. In general, young and slightly immature coconuts gathered from the coconut tree after they reach about 5-7 months of age for the purpose of reaping its drink.

Botanically, coconut plant belongs to the Arecaceae family of palm trees and has the scientific name: Cocos nucifera.

Each coconut may contain about 200 to 1000 ml of water depending upon cultivar type and size. Any nuts younger than five months of age tend to be bitter in taste and devoid of nutrients. In contrast, mature coconuts contain less water, and their endosperm thickens quickly into white edible meat (kernel). Coconut milk obtained from the meat, therefore, should not be confused with coconut water.

Coconut palm flourishes well under the coastal tropical environments. A coconut tree may yield several hundreds of tender nuts each season. Different species of coconut palms are grown all over the tropics. Naturally, their taste and flavor of water show variations according to saline content in the soil, distance from the seashore, and climate conditions.

Health benefits of coconut water

Coconut water is a very refreshing drink to beat the torching tropical summer thirst. Its liquid is packed with simple sugars, electrolytes, and minerals to replenish dehydration conditions inside the human body.
Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water found to have significant anti-ageing, anti-carcinogenic, and anti-thrombotic (anti-clot formation) effects.
Coconut water is offered to patients with diarrhea in many tropic regions to replace the fluid loss from the gastrointestinal tract and to reduce the need for hospitalisation. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) solution. The presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. Nonetheless, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition, along with much-needed calories, would be an ideal drink instead of any other kind of soft drink beverages available in the markets to correct dehydration conditions.
Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases, etc. In effect, these enzymes help in the digestion and metabolism.
Despite being very light in consistency, its water proportionately has better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of the fruit juices like oranges. (Compare the mineral composition of oranges).
Its liquid is also a an excellent source of the B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that the human body requires them from external sources to replenish.
Coconut water carries a good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolyte deficiency in the body due to diarrhea (loose stools).
Further, fresh coconut water has a small amount of vitamin-C (Ascorbic acid); It provides about 2.4 mg or 4% of RDA. Vitamin-C is a water-soluble antoxidant.

See the table below for in depth analysis of nutrients: Coconut water (**Cocus nucifera**), Fresh, Nutrition Value per 100 g. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	19 Kcal	1%
Carbohydrates	3.71 g	3%
Protein	0.72 g	1.5%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.1 g	3%
Vitamins
Folates	3 µg	0.75%
Niacin	0.080 mg	0.5%
Pantothenic acid	0.043 mg	<1%
Pyridoxine	0.032 mg	2.5%
Riboflavin	0.057 mg	4%
Thiamin	0.030 mg	2.5%
Vitamin-C	2.4 mg	4%
Vitamin-A	0 IU	0%
Vitamin-E	0 mg	0%
Vitamin-K	0 mcg	0%
Electrolytes
Sodium	105 mg	7%
Potassium	250 mg	5%
Minerals
Calcium	24 mg	2.4%
Copper	40 mcg	4.5%
Iron	0.29 mg	3.5%
Magnesium	25 mg	6%
Manganese	0.142 mg	%
Zinc	0.10 mg	1%
Phyto-nutrients
Auxin (Gibberlin)	Present	--
Carotene,ß	0 µg	--
Cytokines	Present	--
Lutein-zeaxanthin	0 µg	--
Leucoanthocyanin	Present	--

Selection and storage

Tender coconuts ready to use.

Fresh tender coconuts can be readily available in the markets in tropical regions year-round. However, they require importation into the semitropical and cold regions. Nowadays, ready to use tender coconuts, imported from Thailand and Malaysia, can be easily available in the USA, European Union, and Canada.

In the stores, coconut water also sold in packets, and bottles as well. However, its overall nutritional profile may not be the same and up to the mark in terms of vitamins and enzyme levels, since some additives and preservative need to be added to it to enhance shelf life.

At home, fresh tender coconuts can be kept at room temperature for about 5-10 days. Once opened, its liquid soon turns sour and off-flavored due to intense enzymatic activity. Instead, store it in the refrigerator if not used immediately.

Preparation and serving tips


Refreshing coconut drink.	Iced coconut juice with tender coconut meat topping. Photo courtesy:

To prepare, use a long sickle to cut open its outer layer (exocarp) either at the top or bottom end and break the hard inner shell to expose inner cavity hoding the coconut water. Some expertise and caution are essential to do this job and to avoid injuries. Its water is then enjoyed using a straw. Otherwise, the whole fruit is turn upside down to transfer its water into a wide mouthed bottle or bowl.

Enjoy the coconut drink without any additions.
Iced coconut water can be a refreshing drink.
Fresh water can be made special drink adding lemon slices, mint leaves, and orange zest.
Its gel-like meat (kernel) inside the young tender coconuts is very sweet and delicious.

Safety profile

Coconut water is universally appealing drink. There are no known reactions of any sort notified so far drinking it. It is not only cherished in healthy but considered safe in pregnancy, infants as well as in illness conditions.

Note:

The discussion on this page is solely dedicated to water (liquid) or solution of tender coconuts, and not about coconut milk, meat, coconut oil or any products of the coconut tree.

Coconut water is one of the universally appealing, pleasant drink. It composes many naturally occurring bioactive enzymes, simple sugars, electrolytes, and vitamins. It not only cherished among healthy but considered safe in pregnancy, infants as well as in some diseases.

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why is coconut water good for you ?

Is Coconut Water Good for You?

Is Coconut Water Good For You?

Coconut water is popping up everywhere in a variety of healthy beverages and you may be curious if it really lives up to the hype surrounding it. But, do the benefits stand up to its actual nutritional value? Is coconut water good for you?

What is coconut water?

Coconut water is the clear liquid found inside a young, green coconut which is usually about the size of a basketball. Ideally, young coconuts are harvested at 5-7 months of age, to contain the most water.

As the coconut matures, the liquid is replaced with coconut “meat”. The greatest nutrient health benefits of coconut water comes from drinking the water of the young coconut, not the mature coconut milk, which is generally lower in nutrients.

Coconut water has been consumed for centuries in tropical countries and is believed to treat a variety of health-related ailments. In Sanskrit, coconuts are called “kalpa vriksha” which means “tree which gives all that is necessary for living”.

In certain emergency situations, coconut water has been used for IV hydration due to its high electrolyte content and the fact that it is sterile if used directly from the inside of the coconut. People all over the world enjoy coconut water for its multiple benefits and sweet taste.

Recently, coconut water’s health benefits continue to be touted, as many marketers call it “nature’s sports drink” and a “life enhancer”. But, are the claims that coconut water is good for you really true?

Coconut Water Nutrition Facts

The liquid inside the coconut contains approximately 46 calories per cup, 10 grams of natural sugar, with little protein and it is fat free! It contains multiple vitamins, minerals, and phytochemcials that are ideal for human health.

The primary nutrient in coconut water is potassium. It contains approximately 600 mg (12% DV) making it a high electrolyte beverage. Coconut water also contains a small amount of sodium, about 40mg and up to 10% of your daily calcium and magnesium needs.

Electrolytes are critical to maintain blood volume, heart health, and well as to prevent dehydration. Maintaining electrolyte levels can help reduce fatigue, stress, and help maintain muscle relaxation.

Coconut Water Nutrition Facts Table Infographic

There has also been some interesting research regarding the cytokinin content of coconut water which in the future may show some anti-cancer properties. Cytokinins are naturally occurring plant hormones that may help reduce the growth of cancer cells, although more research is needed at this time.

With these nutrition benefits is coconut water good for you? The answer is yes! If you really like the flavor, it can be a low-calorie, low-sugar alternative to soda. It is pretty refreshing to consume on a hot day, to help re-hydrate.

Other health benefits of coconut water include:

Lowered blood pressure
Weight loss
Increased athletic performance
Boosted energy
Lowered cholesterol
Reduced cellulite
Relax muscle tension

Coconut water is a safe, healthy beverage for most people. Those with kidney disease should limit consumption foods that are too high in potassium, including coconut water. Now let’s explore the research and science-backed benefits of coconut water.

Health Benefits of Coconut Water

1. Electrolyte Replacement: Coconut Water vs. Gatorade

Because coconut water is high in potassium, and such a great electrolyte replacement, it has even been used for IV hydration in certain emergency situations.

It is also lower in carbohydrates compared to other sports drinks. Coconut water is only about 4.5% carbohydrates whereas other sports drinks can contain 6-8% carbohydrate concentration. This is good for athletes trying to watch their sugar intake and hydrate after an event. For most casual exercisers coconut water is a great low-sugar hydration choice for after a workout.

A 2002 study, compared water, coconut water, and standard sports beverages to determine which beverage was best for post-exercise hydration. The eight subjects exercised in the heat and then were rehydrated with either water, coconut water, or a sports drink.

Researchers found that there was no difference in sodium levels, urine output, or fluid balance between the three beverages, meaning all three beverages were equally hydrating. But, there was significantly less nausea or fullness with the coconut water allowing the participants to drink more of the beverage.

Overall, coconut water can be an alternative to sports drinks, but it may depend on the type of sport and the intensity. Some long-distance endurance athletes may need more specialized products that contain more sodium and carbohydrates. But, for most casual exercisers, coconut water is a great option.

2. Lower blood pressure

A 2005 study found that when subjects were given coconut water for two weeks, their systolic blood pressure was 71% lower and their diastolic blood pressure was 29% lower than those who drank plain water.

The high potassium content of coconut water has led researchers to investigate the potential benefits for reducing cardiovascular disease risk.

Potassium counteracts the effect of sodium in the body, helping lower blood pressure.

3. Lower cholesterol and triglycerides

A 2006 study found that rats given coconut water had a decreased chance of having a heart attack. The coconut water helped decrease their total cholesterol triglyceride levels, and LDL cholesterol, specifically the cholesterol found in the heart.

Additionally, the health benefits of coconut water helped the rats recover faster if they did have a heart attack. Researchers believe that the benefit may be related to the potassium, calcium, and magnesium content in the water, all electrolytes that play a role in helping maintain heart health.

4. Cleansing / Detox

Our bodies have an amazing natural ability to cleanse and detox on their own, if provided the correct nutrients and hydration. Inadequate hydration leads to the build-up of toxins in our bodies because the liver and kidneys, the detoxifying organs, are unable to function properly without adequate water.

Dehydration resulting from water or electrolyte loss leads to fatigue, irritability, confusion, and extreme thirst. These symptoms result from the inability for the kidney to adequately flush toxins out of the system. Adequate fluid intake, ideally 8-10 cups per day, can help prevent dehydration and maintain the body’s natural detoxification ability.Although water is great, during very hot weather or strenuous exercise, more than just plain water may be necessary.

Coconut water contains a similar electrolyte profile to human blood, making it an ideal beverage to replace fluids and help remove toxins from the body. The electrolyte potassium, specifically, can help counteract some of the negative effects of a high sodium processed diet.

5. Reduce stress and muscle tension

It’s almost as good as a massage! Some of the electrolytes found in coconut water, specifically calcium and magnesium, may help with stress and muscle tension. Many of us are missing these critical minerals in our diets, making stress management even more challenging. Other than maintaining strong teeth and bones, calcium helps with smooth muscle relaxation. Adequate calcium intakes may help keep our all our muscles relaxed, including our heart muscle, lowering the risk of heart attacks.

Magnesium has been nicknamed the “relaxation” mineral. Its primary function is in the parasympathetic nervous system, the part of the nervous system that helps us relax. It also helps with the formation of serotonin, the feel good hormone.

Magnesium and calcium work together to help maintain muscle relaxation. Coconut water contains both of these minerals, so drink up on a stressful day to help you stay calm and stress-free.

Coconut Water vs. Coconut Milk

Many people confuse coconut water with coconut milk. Higher in fat and calories, coconut milk is extracted from the flesh of the coconut and is thicker, sweeter, and more dense. It also is packed with nutrition and healthy saturated fats, but it is also very high in calories. A cup of coconut milk is about 552 calories compared to a cup of coconut water which is only about 46 calories! Whew!

Coconut milk has many health benefits as it is a rich source of potassium, manganese, magnesium, folate, calcium and selenium.

One note too, while it is high in fat it is important to remember that the medium chain fatty acids of the saturated fat in coconut oil and coconut milk are very good for you! They can be used by your brain without going through your digestive tract and so they are easily accessed by your body.

Because of its great taste and texture it is a great dairy substitute for baking and cooking!

The Best Coconut Water To Buy

If available, look for coconut water in a fresh, green coconut, instead of the packaged variety, it may be difficult to open, but is really fun to drink! It also contains no added sugar, preservatives and is not pasteurized. It is the healthiest and most delicious choice by far.

Fresh coconuts are perishable and you may find them in the refrigerated section of health stores. If they are opened, the coconut water should be kept cold and consumed within 3-5 days.

If you cannot find a fresh, green coconut, your second best choice is cold pressured coconut water, which is only lightly processed via high pressure processing instead of heat. This exposes the coconut water to high pressure to eliminate bacteria, but maintains a greater level of vitamins and minerals.

If coconut water does not need to be refrigerated, it usually means it has been pasteurized to maintain its freshness. During the pasteurization process, liquids are heated to a high temperature to kill any bacteria, but this also destroys many of the natural vitamins and minerals in the product.

Avoid coconut water that is from concentrate. Generally, if any fruit or vegetable is made into a concentrate, it loses nutrients in the process therefore it is always best to choose options that are not from concentrate.

In order to make coconut water more “flavorful” many companies are adding sweeteners or other flavors to coconuts. Many companies also use flavors to cover up the fact they are not using young coconuts in their coconut water, but instead are using mature coconuts that have a more bitter and acidic taste.

Avoid coconut waters with added flavors or sugar. The primary ingredient should be 100% coconut water, there should not be any added fruit juices, natural or artificial ingredients, or anything that may indicate that the coconut water was modified in any way.

Ways to Enjoy Coconut Water

Combining Coconut Water with Probiotics

If you looking for a great way to boost your digestive and immune systems, then eating and drinking probiotic foods is the way to do it. And if you have a dairy sensitivity, then coconut kefir water is a great option!

Kefir is traditionally a cultured dairy product that is one of the most probiotic rich foods available. It has multiple health benefits due to its high probiotic content, for people with gastrointestinal issues as well as those who have been over prescribed antibiotics.

Traditionally, kefir has been made by adding kefir grains to dairy, such as milk. Kefir grains are not actual grains, but are small kernels that contain a specific balance of yeast and bacteria.

Although most people are generally able to tolerate kefir, even if they can’t tolerate dairy, some people may be sensitive to it or have a dairy allergy. Luckily, coconut water can also be made into kefir to help everyone reap the benefits from this amazing beverage. Here is a great recipe for coconut water that you can make at home!

Coconut Water Kefir Recipe

(Recipe adapted from Cultures for Health)

To make coconut water kefir, add:

1 quart coconut water
3 tablespoons water kefir grains
Optional: 1 cup fresh fruit of your choice

Directions

Activate grains by using sugar water first. Generally, this is done by adding ¼ cup sugar to 1 quart water and adding the grains and soaking for 24-48 hours. Once the grains are activated in sugar water, you can then use them with coconut water.
Place the kefir grains in the coconut water into a large jar with a lid. Cover the jar and allow it to sit for 24-48 hours.
Remove the grains before drinking.
To add fruit, blend the coconut kefir and the fruit in a blender.
You can continue to reuse the grains if you refresh them in sugar water between uses.

Recipe: Super Hydrator Juice

If coconut water alone is too plain for you, try mixing it with other fruit juices. Here is a recipe for my Super Hydrator Juice drink that contains coconut water as well as other fruit and vegetable juices for optimal hydration.

Ingredients:

4 ounces coconut water
4 celery stalks
1 whole cucumber
1 peeled lime

Directions:

Add all ingredients together into a juicer. Gently stir and drink immediately.

Coconut water has so many amazing health benefits, consider adding it to your daily routine as a beverage for ultimate hydration. It should not replace plain water, but it can be a great alternative to other beverages that is low in sugar and calories.

Be careful when buying commercial coconut water brands as many can lack the nutrients found in the natural water. Many brands have a significant amount of added sugar or preservatives that can modify the health benefits of this amazing treat.

Coconut water is good for you, it has multiple health benefits and may be cardio-protective as well as help prevent cancer and other diseases. So drink up!

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10 Best Benefits Of Grape Juice For Skin, Hair And Health

When it comes to juices, most people would opt for orange thinking it’s really healthy. But today we are going to tell you about grape juice and surprisingly this fruit juice can give you a run for its money in terms of nutrition value and all the health and beauty benefits it has to offer.

Grape Juice Benefits

Well, here are some of the benefits you can get out of this really delicious juice

1.Maintains Cholesterol Levels:

Are you concerned about your cholesterol levels? If yes, then go grab a glass of grapes juice. Studies have proved that grape juice helps in reducing the bad cholesterol in your arteries thus ensuring that your cholesterol level stay in control and also helps in efficient blood flow in the body.

2. Maintains Heart Health:

Grape juice promotes production of nitric oxide which insures that your blood vessels are flexible and this in turn helps in keeping your blood pressure under control ensuring that your heart remains healthy and heart problems remain at bay.

3. Cures Digestive & Bowel Disorders:

Grape juice can act as a natural solution for the elderly and infants who suffer from digestion related problems and constipation. It has natural laxative properties that ensure good health of your digestive and bowel system.

4. Boosts Immunity, Delays Ageing Signs:

Grape juice is full of anti-oxidants. It also has anti- bacterial and anti-viral properties. All these help in boosting your immunity and act as a shield from all sorts of common viral and bacterial infections like colds, coughs and flues. The anti-oxidants also ensure that your body and mind remain young and healthy and delays the signs of ageing.

5. Prevents Cancers:

The anti-oxidants and resveratrol found in grape juice are also known to prevent the formation of tumours in the body. Some studies show that grape juice can prevent cancer and the purple-coloured grape juice specifically helps in preventing breast cancer.

6. Relieves Debilitating Headaches:

Those who suffer from migraine are well aware of the fact that it’s quite a crippling disease as the headache don’t let you concentrate on anything. Grape juice is one of the most effective home remedy for this problem. Just add grape juice to your regular breakfast and you can easily get relief from these debilitating headaches.

7. Improves Metabolism:

Grape juice helps in increasing the metabolism of body and curbing hunger pangs. This in turn helps you manage your weight and also reduces the chances of obesity related problems like diabetes, arthritis etc.

8. Regulates Periods:

Irregular and scanty menses is a common problem that women usually face during the early years of puberty or during the menopausal phase. To get rid of this problem, take equal quantity of grapes juice, honey and crushed dry dates and consume it daily on empty stomach for a month.

9. Maintains Bone Strength:

Grapes juice is an abundant source of copper, iron and manganese. These micro nutrients play a huge role in the formation of bones and maintaining their strength. So to ensure that you have a healthy bone density, include grape juice in your diet.

10. Instant Energy Booster:

The next time you feel tired, instead of grabbing a cup coffee or tea, pour yourself a glass of light and white grape juice. These grapes particularly have really high iron content in them along with flavonoids which are very powerful anti-oxidants. Lack of iron and anti-oxidants can cause fatigue, head ache, sluggishness and also affect other bodily functions. So opt for it to a get instant boost of energy.

So the next time you decide to drink a glass of fruit juice, make sure grape juice is one of your options. Please leave us a comment.

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10 Best Benefits Of Tomato Juice For Skin, Hair And Health

Raw tomato juice is considered a super food in itself thanks to all the vitamins and minerals present in it. The benefits of tomato juice possess vital nutrients like Vitamin A, Vitamin K, Vitamins B1, B2, B3, B5 and B6, along with minerals like magnesium, iron and phosphorous. All these vitamins and minerals in turn have numerous known and scientifically proven beauty and health benefits. In short, a glass of tomato juice is all that you need to remain healthy and beautiful.

Benefits Of Tomato Juice

Here are some tomato juice benefits of this red coloured magic potion:

1. Rich Source Of Vitamins A And C:

As I mentioned, tomato juice is an abundant source of Vitamins A and C. These help in strengthening the immune system, improving vision and in preventing vision-related diseases. These vitamins also help in maintaining the health of your bones and teeth .

2. Prevents High Cholesterol:

Drinking tomato juice can also help in the prevention of high cholesterol. It is rich in fiber which helps in breaking down LDL or bad cholesterol in the body. It also has niacin or Vitamin B3 that is known for stabilizing cholesterol.

3. Aids Weight Loss:

Another big benefit of tomato juice is that it aids in weight loss. It keeps the body hydrated, while the low sodium and high fiber content in it ensure that the body doesn’t feel weak or hungry. It gives the body the required amount of nutrients and calories to ensure that the metabolic process in the body remains unaffected.

4. Regulates Bowel Movements:

One of the biggest problems that old people face is irregular bowel movement. The best solution available to counter this is tomato juice. The fiber in the tomato juice keeps the liver healthy, aids digestion , prevents constipation and thus, regulates and aids the bowel movement.

5. Breaks Down Homocysteine:

Tomato juice is rich in Vitamin B6 which is known to help the body to break down a compound called homocysteine into other harmless molecules. Homocysteine is a compound that damages blood vessel walls and causes various heart diseases.

6. Detoxification:

Tomato juice has a detoxification effect on the body due to the presence of chlorine and sulfur. Our liver and kidneys are responsible for the detoxification of our body . Thus, for the body to remain healthy it is essential that these two organs remain in a healthy state. Natural chlorine helps the liver and kidneys to function properly, while sulphur protects them from any kind of infection. As tomato is abundant in both, to get rid of all the toxins in your body, all you need is a glass of tomato juice.

7. Excess Lycopene:

The red colour in tomatoes is due to a fat soluble antioxidant known as lycopene. Scientific studies have proved that lycopene protects the body against different types of cancer such as breast cancer, prostate cancer, colorectal cancer, lung cancer, coronary artery disease, pancreatic cancer and also atherosclerosis .

8. Energizes The Body:

Tomato juice is full of antioxidants, so its application as well as consumption helps to get rid of the free radicals in the body, thus helping it to remain young and energetic. Instead of a cup of coffee, try drinking a glass of tomato juice to get that energy kick you crave for .

9. Tomato Juice For Skin:

Tomato juice for skin has a lot of benefits. It helps in getting rid of tanning, counters discoloration of skin, helps in treating and preventing acne, shrinks open pores and regulates secretion of sebum in oily skin .

10. Tomato Juice For Hair:

The vitamins and iron present in tomato juice help in preserving as well as adding shine to dull, damaged and lifeless hair. It also helps in getting rid of itchy scalp as well as dandruff. Just apply fresh tomato juice to your scalp and hair after you have washed it with shampoo and leave it in for 4- 5 minutes just like you let a conditioner sit on your hair. Rinse with cold water thereafter .

Hope you liked our post on benefits of tomato juice. So what are waiting for? Grab those plump juicy tomatoes from your kitchen, juice them up and give yourself the chance to enjoy its benefits. The best thing about it is that drinking tomato juice on a regular basis has no side effects even if it’s consumed in a large quantity. But completely avoid it in case you have high uric acid levels as tomatoes aggravate it.

Stay fit, stay healthy!

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