Coconut water is a clear liquid obtained from the young, green fruit of the coconut. Although it has traditionally been used as an antiparasitic remedy and for diarrhea, there is not enough research to support these popular uses. It is a sweet liquid with a nutty flavor, distinct from coconut milk, which is made with coconut water and grated coconut.
This liquid is an excellent source of electrolytes like potassium, sodium, and magnesium, which help replenish lost nutrients. Additionally, it contains no fats or cholesterol, is low in sugars and calories, making it a healthy option compared to other juices. One cup of coconut water has only between 40 and 60 calories, half that of a glass of orange juice.
It can be consumed alone or as a base for smoothies, but it is important to opt for options that are 100% coconut water and avoid those with added sugars and flavorings. It is advisable for individuals with kidney diseases, hypertension, diabetes, or pregnant women to consult their doctor before consuming it.
Coconut water is ideal for rehydrating after exercise or in case of mild illness, as its electrolytes make it a hydrating beverage. Although it does not replace plain water, it can be healthier than some commercial sports drinks. It has also been linked to heart health benefits and blood pressure, as well as potential positive effects on the kidneys.
Although coconut water has been suggested to have benefits for diabetes patients, it is recommended to consult a doctor before incorporating it into the diet, especially due to its carbohydrate and sugar content. Overall, coconut water is a healthy beverage that can be part of a balanced routine, as long as it is consumed appropriately and in moderation.
