Coconut Water

Coconut water is the clear liquid contained inside a young coconut fruit. The popularity of coconut water has been pronounced in history, being popular in ancient Persia, Africa, the Caribbean and Southeast Asia. Currently, coconut water is becoming more popular, as it is known to be a natural energy and sports drink high in potassium and mineral content. While typically sold in bottles and cans, fresh coconut water remains very popular in Central America, Asia and the Caribbean. While a delicious alternative to soda and process energy drinks, it is important to remember that coconut is a natural laxative, so make sure to not over consume on a daily basis.

Key Nutrients

Coconut water provides vitamin C, riboflavin, thiamine and vitamin B-6. It also contains significant amounts of calcium, magnesium, potassium and sodium.

Health Benefits

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B9 – Folate is an important vitamin for liver function.

Season

Coconut water can be found year round in any supermarket or retail shop.

Nutrition Information

Per 1 cup (240ml)

Calories (cKal): 46
Protein (grams): 1.73
Total Fat (grams): .48
Carbohydrates (grams): 8.9
Fiber (grams): 2.6

Buying and Storing

When buying coconut water in a bottle, there are no real issues to consider. When buying coconut water fresh, make sure the water is removed from the coconut when you buy the juice. Store fresh coconut water in your refrigerator for up to three days. Canned coconut water can store for up to one year.