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Coconut Water Dosage

Daily Dose of Coconut Water: 300mL

Daily Dose of Coconut Water

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Coconut water is the liquid in the interior cavity of a young, tender coconut. It is 94% water, fairly low in calories and a popular drink in many tropical countries. The water is obtained by opening a coconut, which can be quite difficult. It is clear, sterile, sweet, and contains vitamins, minerals, and electrolytes. Many companies market it as nature’s sports drink. However, as of now, there is not enough scientific evidence to prove this claim. It does still have many health benefits thanks to its nutritional content.

One health benefit we can have from drinking coconut water is that it increases our fiber intake. Just a cup contains 2.6 grams of dietary fiber, which is 10% of what women need each day and 7% for men. Fiber helps us feel full by absorbing the water, thus helping to fill our stomachs. In addition to that, the fiber in coconut water regulates blood sugar which helps lower cholesterol and is a good choice for people with diabetes. It also has significant amounts of minerals like magnesium, copper, manganese, and potassium. A cup of coconut water has 60mg of magnesium and 96mcg of copper, and both are essential in converting food into energy. A serving contains 600mg of potassium, which helps to maintain membrane potential. This is important for keeping electrolytes balanced so our cells can function properly. 0.34mg of Manganese, which promotes collagen production as well as support metabolism, can also be found in a cup of coconut water.

Don’t confuse coconut water with coconut milk or coconut oil. Coconut water has not been studied extensively but so far there have not been any reports concerning side effects. It seems just as safe as other fruit or vegetable juices. You should ask a doctor before taking coconut water to prevent any interactions or risks.

Sources:
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-coconut-water
http://www.livestrong.com/sscat/coconut-water/
http://www.livestrong.com/article/369303-the-benefits-of-drinking-coconut-water/

References

  • Prabhu S1, Dennison SR, Mura M, Lea RW, Snape TJ, Harris F. Cn-AMP2 from green coconut water is an anionic anticancer peptide. J Pept Sci. 2014 Sep 19. PMID: 25234689.
  • Pérez-Idárraga A1, Aragón-Vargas LF. Postexercise rehydration: potassium-rich drinks versus water and a sports drink. Appl Physiol Nutr Metab. 2014 Oct;39(10):1167-74. PMID: 25017113.
  • Yong JW1, Ge L, Ng YF, Tan SN. The chemical composition and biological properties of coconut (Cocos nucifera L.) water. Molecules. 2009 Dec 9;14(12):5144-64. PMID: 20032881.

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