5 Nutrition Facts and Side Effects of Coconut Water

5 Nutrition Facts and Side Effects of Coconut Water

5 Nutrition Facts and Side Effects of Coconut Water



Netgenz - Health |  In recent times, the original coconut water drink is much sought after by residents. Not only peeled young coconuts, currently, there are also many packaged coconut waters being marketed in retail stores.

Coconut water is a liquid made from the inside of a young coconut, usually around 6-7 months old. Although sometimes this can also be obtained from old coconuts (which are brown and with fur).

Coconut water has long been believed to be beneficial for health. Even this is often used as a drink that can help hydrate the body naturally. Nach, what is the nutritional evidence of coconut water? Does this drink have any suspicious effects? Come on, read the full discussion below.


Here are 5 Nutrition Facts and Side Effects of Coconut Water


1. Information on the nutritional value of virgin coconut water

Based on data from the United States Department of Agriculture (USDA), a cup of pure coconut water or equal to 245 grams has the following nutritional values:

  • Calories: 44
  • Carbohydrates: 10.4 g
  • Sugar: 9.6 gr
  • Fiber: 0 gr
  • Protein: 0.5 gr
  • Fat: 0 gr
  • Potassium: 404 milligrams
  • Sodium: 64 milligrams
  • Magnesium: 14.7 milligrams
  • Vitamin C: 24.3 milligrams

Pure coconut water provides 10 grams of carbohydrates, the majority of which come from natural sugars in a portion. This drink has a low caloric value, as well as protein, fat, and fiber. Even so, the content of vitamins and minerals is quite good which can help meet the daily value needs.

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2. Rich in electrolytes such as potassium

In a ration of a cup (245 grams), coconut water has an amazing potassium content. He provides 404 milligrams of potassium or 16% of the recommended daily intake for women and 12% for men.

Potassium is one of the important minerals needed by all tissues in the body. Sometimes, it is called an electrolyte because it carries electrical energy that can activate the function of cells and nerves.

Quoted by Healthline, potassium is the 3rd most abundant mineral in the body that plays an important role in regulating body fluids, sending nerve signals, and regulating muscle contractions. About 98% of potassium is found in the cell body. About 80 percent of it is found in muscle cells, and 20 percent is found in bone, liver, and red blood cells.

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3. Coconut water is a good source of magnesium

Not only potassium, but pure coconut water is also a good source of magnesium. In a cup of coconut water, provide about 14.7 milligrams of magnesium or 4% of the recommended daily value (DV).

The Medical News Today site explains that the human body is divided into 25 grams of magnesium. It spreads in skeletal mechanisms (50-60 percent), muscles, soft bones, and body fluids. Its main role is to regulate the function of nerves and muscles, regulate blood pressure, and provide support for the body's resistance.

It is not surprising that several studies have reported that the consumption of coconut water can lower blood sugar levels for diabetic patients. One of them is a recent study in the Peer Journal in 2021 which included mice with diabetes as the object of research. However, further research is needed to understand its effects on humans.

In addition to its impact on reducing blood sugar, magnesium is an electrolyte, as well as potassium. For this reason, coconut water is often referred to as a natural sports drink that provides electrolytes that help improve muscle function.

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4. Contains antioxidant and anti-inflammatory compounds

Along with the potassium and magnesium content, coconut water provides an excellent anti-oxidant and anti-inflammatory compound, namely vitamin C. A cup of virgin coconut water, it contains about 24.3 milligrams of vitamin C or 32% of the recommended dietary intake for women and men. 27% for men, based on a 2,000-calorie daily diet.

Furthermore, the Verywell Bugar website, adds that coconut water has a vitamin B content of thiamine about 8% of the referenced. Interesting right?

Vitamin C is a type of water-soluble vitamin. Unfortunately, this vitamin is not properly placed by the body, so it must be eaten every day through supplements or food. Harvard T.H. Chan explained that vitamin C has an important role in controlling infection, treating injuries, producing collagen, and as a strong anti-oxidant that can prevent harmful free radicals.

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5. Side effects of excessive coconut water consumption

Although it has an attractive nutritional value, excessive consumption of coconut water is not recommended. Quoted by Verywell Fitr, the high potassium content in coconut water can cause hyperkalemia, which is a state of abundance of potassium in the blood, which can lead to health complications.

People with acute kidney disease or taking several drugs such as ACE inhibitors generally need to be more vigilant in consuming this drink. The problem is when there is a problem with the kidneys, this organ cannot get rid of the excess potassium.

Not only that, coconut water as a portion of food is high in FODMAPs, which is a group of carbohydrates that can worsen the symptoms of the digestive system. People with irritable bowel syndrome (IBS) or a low-FODMAP diet may need to limit or avoid coconut water consumption.

If you want to get the benefits of the nutritional value of coconut water, make sure you consume real or pure coconut water, yes! Don't forget to always check the drink's stamp when buying packaged coconut water products, because the nutritional content may be different.

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