Tips For Drinking Coconut Water
While there are many options when youre looking for coconut water in grocery stores, here are a few things to note before trying it out.
- Read the label. Go for options that are 100% coconut water and contain no added sugars or preservatives.
- Drink after exercise to boost hydration.
- Enjoy any time of day. Coconut water can be enjoyed on an empty stomach or with a meal.
- Mix it with other drinks. If you dont like the taste of coconut water, try adding it to sparkling water or use it in smoothies.
- Use caution if you have chronic kidney disease or take ACE inhibitors as those individuals need to limit their potassium.
- Avoid if you are pregnant. Smith says there is just not enough research on how coconut water affects pregnant individuals. To be on the safe side, it is best to avoid.
May Reduce Blood Pressure And Stroke Risk
Bananas are notorious for their high potassium counts, 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. Complimenting coconut water with other potassium-rich foods in your diet is ideal when it comes to supporting a healthy heart.
Drinks That Can Lower Cholesterol
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
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Is Coconut Full Of Cholesterol
Dr. Bruce Fife explains the benefits of cholesterol and cardiovascular health when taking coconut oil.
Video taken from the channel: iHealthTube.com
Video taken from the channel: Dr. Eric Berg DC
Video taken from the channel: Lee Health
Coconuts contain lecithin, arginine which is meant to reduce cholesterol. Cholesterol is produced only in the liverhuman and animals liver is capable to produce cholesterol, but not coconut tree because it doesnt have liver, so dont worry about eating coconuts if you have cholesterol
Video taken from the channel: Yuva Naturopathy
Video taken from the channel:
Coconut is naturally free of cholesterol, whether you have raw coconut meat, coconut milk, coconut water or coconut oil. The controversy behind the link of coconut and cholesterol, however, lies in its saturated fat content. Unlike most other plant foods, coconut is very high in saturated fat, which, in turn, could have an effect on your blood cholesterol levels.It doesnt contain cholesterol.
Its high in vitamin E and polyphenols. According to the Mayo Clinic, the oil from fresh coconuts contains a high proportion of medium chain fatty acids. These.
A study conducted in animals revealed that the liquid is effective for reducing total cholesterol by about 26 percent, and increasing good cholesterol to as high as 46 percent. Coconut Milk. This milk is prepared by grating coconut meat, and treating it with hot water .
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The Health Benefits Of Coconut Water
Is coconut water good for you and does it deserve the health hype? A nutritionist examines the claims that it can boost weight loss and athletic performance.
Coconut water burst onto the scene and into the fridge a couple of years ago, touted as an all-round miracle drink. But is there any science to back up the health claims? Nutritionist Jo Lewin explains
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May Help Rehydrate When You’re Sick
If you’re under the weather, the body can lose a tremendous amount of fluid from vomiting and diarrhea. Michalcyzk notes that coconut water can help with hydration status and balance electrolytes better than regular water in this scenario. Some brands even fortify their coconut water with vitamins C and D which can provide even better immune support.
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 isnt 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 35 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 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.
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Coconut Water May Support Heart Health
Though more research is needed, coconut water may help control blood pressure, a key indicator of your heart health. In a small 2005 study, people who drank 1.3 cups of coconut water twice a day for 10 days saw significant reductions in their blood pressure when compared to people who drank bottled water.
This may be because coconut water contains potassium, a vital nutrient for heart health. If your diet is low in potassium, adding more through foods or drinks like coconut water can help lower your risk of heart disease and high blood pressure.
Does It Have Benefits During Pregnancy
Some websites tout the advantages of drinking coconut water while pregnant. If youre a rat, it might help protect you against high-fat-diet-induced changes, one study says. But if youre a pregnant human, you probably shouldnt use it as a replacement for other foods, Drayer said.
When I look at the nutritional profile for coconut water, it basically has no iron, no protein, hardly any calcium, no omega-3s because its fat-free, and no folic acid, she said. Its not a good source of important pregnancy nutrients.
Its important for pregnant women to stay hydrated, Drayer said, so if coconut water is going to help them get more fluids, she would recommend it.
Although coconut water doesnt yield a lot of calcium, eating an entire raw coconut could provide a good amount of the nutrient. But its still no comparison to a cup of milk, which has six times as much calcium as a wholecoconut and more protein, she said.
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Find Out More About Cholesterol Management
Feel free to reach out to our cardiology team today to learn more about ways to lower cholesterol. We can answer questions and schedule individuals for a time to come in for a consultation. Our friendly and professional staff enjoys helping patients within our local community lower their cholesterol and achieve ideal health overall.
Are you considering cholesterol management in the Delray Beach area? Get more information at .
Uses And Benefits Of Mct Oil
Aside from cutting out the unnecessary and bad stuff, what advantages for health does it offer if any?
It turns out there is a fair amount of research which suggests that not only is medium-chain triglyceride oil good for you, but it may be healthier than the culinary varieties.
Basic reasoning tells us that would make sense. After all, if youre amping up the good and tossing out the bad, then logically it should lead to greater benefits.
But what seems logical is hardly something you should bank on for healthcare decisions, so lets take a look at what the research has found.
There are currently over 80 clinical trials published on PubMed which mention this ingredient. Not all are directly related, but many are.
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It Supports Healthy Skin
Keeping our bodies nice and hydrated not only supports healthy organ function, but it also supports optimal skin health. Regular H20 provides the same benefit, but with coconut water, you also get a small dose of skin-enhancing vitamin Câaround 10 milligrams per 100 grams.
“Vitamin C has been shown to support collagen production, which can reduce the appearance of fine lines and wrinkles,” Poon says. “Coconut water isn’t going to be the magic bullet towards beautiful skin, but it certainly can help you cultivate beauty from the inside out.”
Swap Fatty Meats For Lean Cuts
Fatty meats are not good for you if you are trying to get lower triglycerides. Saturated fat in meat increases bad LDL cholesterol and contributes to high levels of triglycerides and cholesterol. Switch to lean cuts of meat if you do indulge. Avoid processed meats including cold cuts, bacon, ham, and sausage as these contribute to an increased risk of diabetes, cardiovascular disease, and even cancer. Fatty fish is a better protein choice as it supplies healthy fats that boost heart health. Omega-3 fatty acids in salmon, trout, mackerel, herring, and tuna boost heart health and may help reduce your risk of a heart attack.
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What They Really Should Have Told You About Coconut Water
You’ve seen the benefits. Now it’s time to take a look behind the scenes.
While hydration really is important for weight loss, you can stay hydrated in a million different ways.
Just about any drink, soup, or fruit can help you stay properly hydrated.
It is actually quite possible to remain properly hydrated without ever even drinking anything.
I’m not saying you can be careless about your fluid intake.
I’m just saying coconut water really isn’t anything special in this department.
With a few exceptions just about any drink, smoothie, or “watery” food can do the exact same job.
Some of those can do it at a fraction of coconut water’s price.
If I was trying to sell you on coconut water’s high fiber content, I described coconut water as “one of the highest fiber containing drinks in existence”.
Yes, coconut water actually contains an incredibly high amount of fiber when compared to other drinks.
But it is far less impressive when compared to solid foods.
You should definitely try to get in as much fiber as possible if you’re looking to lose weight.
But you can achieve that far easier with solid foods , than trying to get there with drinks.
If you wanted to make a meaningful contribution towards your daily fiber intake, you would have to drink huge amounts of coconut water
Many low-calorie solid foods contain at least twice as much fiber than most drinks in existence.
And those foods can offer way better results than coconut water ever can .
But we’re not done yet .
Natural Electrolyte Replacement Drink
Coconut water contains a lot of potassium, some magnesium, and a small amount of sodium. And its low in calories and sugar. Compared to typical sports drinks, coconut water has fewer calories, no added sugars, less sodium, and higher amounts of potassium.
Coconut water contains more the 10 times the potassium as most sports drinks. Potassium is a vital mineral that helps maintain the proper balance of fluids in the body and help the heart pump blood. When you sweat, one of the electrolytes lost in your sweat is potassium, so its important to replace this as soon as possible.
Potassium also helps to balance our sodium levels and while we lose sodium in our sweat as well, consuming potassium helps to balance out these levels, and even help to lower blood pressure. Potassium helps to prevent muscle cramps during and after a hard workout.
Coconut water also contains small amounts of magnesium which helps to aid the muscles, helps with energy production, and prevent muscle cramping and spasms. While coconut water contains more calcium and magnesium than most other sports drinks, it does not contain large quantities. Coconut water contains less than 5 percent of your recommended amount of both calcium and magnesium.
If you are a serious athlete, coconut water may be a little too low in sodium, especially if you are exercising over an hour in the heat. But for light recreation and a refreshing drink coconut water may be just what you need to rehydrate.
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Good For Heart Health
Coconut water may lower total cholesterol, bad cholesterol and TG. As a bonus, it raises high-density lipoprotein levels. High levels of high-density lipoprotein can decrease the risk of heart disease. All these properties of coconut water may protect the heart.
A study shows that coconut water has a heart-protective effect in rats. Tender coconut water protected the rats from the development of myocardial infarction .
Some Athletes Swear By It
Professional tennis player John Isner credits coconut water with keeping him on his feet for his epic 11-hour marathon Wimbledon tennis win. âIt is super hydrating and has kept me going in long matches and prevented me from cramping even in the hottest and most humid conditions,â he says.
He drinks a mixture of coconut water and water the night before a match in difficult heat conditions he routinely mixes a cocktail of coconut water and sea salt for on-court hydration and he mixes it with protein powder for post-match recovery.
Coconut water may be better at replacing lost fluids than a sports drink or water as long as you enjoy the taste. A study recently published in Medicine & Science in Sports & Exercise shows that coconut water replenishes body fluids as well as a sports drink and better than water, but athletes preferred the taste of sports drinks.
Sports nutritionist Nancy Clark, author of Nancy Clarks Sports Nutrition Guidebook, says coconut water wonât rehydrate the body unless you can drink plenty of it. If you enjoy the taste and can tolerate large amounts, it could help keep you hydrated.
A 2007 study shows coconut water enhanced with sodium was as good as drinking a commercial sports drink for post-exercise rehydration with better fluid tolerance. Another study reported that coconut water caused less nausea, fullness, and stomach upset and was easier to consume in large amounts during rehydration.
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During Renal Failure/kidney Disease
Consult your healthcare professional before drinking coconut water if you suffer from kidney disease. It is because coconut water is rich in potassium. This mineral is typically beneficial to the body. However, when the kidneys fail, they cannot eliminate extra potassium. Thus, it is essential to keep track of your potassium intake if you suffer from renal failure.
So How Much Nariyal Pani Should You Consume Per Day
Though coconut water has several health benefits, is very tasty and satiating, especially on a hot summer day, you must be careful not to drink too much of it as it can cause hyperkalemia or potassium toxicity. Eight ounces, or 226 grams, of coconut water has about 600 mg potassium. The recommended daily allowance of potassium is 2,600 to 3,400 mg. If you have severe kidney disease or diabetes, you have to be extremely careful. You must limit your consumption of coconut water to once every alternate day, and that too after consulting your doctor. Since there is no authoritative data on the safe upper limit for consumption of nariyal pani, empirical evidence suggests that you should stick to consuming just one coconuts water per day. Potassium deficiency is rare, and chances are that you are getting enough of it in your daily diet, therefore do not overdo drinking coconut water. However, there is no gainsaying that there is nothing like a cool drink of nariyal pani on a hot and humid afternoon, or when you are feeling too fatigued after some strenuous workout.
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May Support Athletic Performance
It has been suggested that consuming coconut water may improve endurance and athletic performance. This is because it contains carbohydrate in the form of glucose combined with the electrolyte minerals sodium and potassium two key components also found in commercial sports drinks.
One study found that drinking coconut water prior to exercise improved the capacity to exercise in a high-temperature environment. Another study found that coconut water drunk post-exercise helped rehydrate in a similar way to a carbohydrate-electrolyte sports drink, but didnt have any significant impact on exercise performance.
As a good source of electrolytes, coconut water may be a useful post-exercise drink however, given the research to date is inconsistent, most recreational exercisers are likely to achieve as much benefit from plain water.
More controlled studies involving humans are needed to confirm many of these properties, but if you wish to improve hydration while adding an additional source of potassium to your diet, coconut water may be a useful addition.
Are There Any Negatives To Drinking Coconut Water
While it’s true that coconut water is full of nutritional benefits, it is possible to have too much of a good thing. Over-consuming potassium can cause some digestive issues including diarrheaânot fun. For this reason, it’s best to keep your coconut water-drinking to under two cups a day, as Poon has already advised.
When buying coconut water, be sure to read the label to make sure there isn’t additional sugar included. There’s really no need for that anyway coconut water is sweet enough on its own. Below are a few coconut water brands that don’t add cane sugar or other additives ensuring the coconut water is as nutritionally beneficial as possible.
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