Coconut juice, or water, is the favorite drink of the stars of world cinema, music and sports. This is one of Rihanna’s favorite drinks, Jennifer Finnigan, Matthew McConaughey, Tony Collette and Demi Moore, and Madonna even bought a company that produces it. Consider the benefits of coconut juice and its nutritional value.
Coconut Water - A Source of Health
Since time immemorial, coconut palms have been considered a real miracle of nature. People use their fruits, leaves and stems. From coconut you can get not only water, but also very valuable pulp. Both water and the pulp of nuts contain many important nutrients that are well absorbed by the body, providing increased energy and stamina.
Coconut tree belongs to the family of palm (areca), its botanical name is Cocos nucifera. It is believed that the plant comes from the region between India and Malaysia. At the beginning of the fifteenth century, the tree spread through North Africa to southern Europe. Palm trees usually grow in the tropics and subtropics. Currently, they are an integral part of many ecosystems: from Hawaii, India, Jamaica, Africa, India, Sri Lanka, Myanmar, Malaysia, Indonesia, the Philippines to Papua New Guinea.
Ripe coconut in shape resembles a rugby ball and reaches a length of 20 to 30 cm. The surface shell of the fruit is covered with fibers, and its inside is hard, like a stone, shell. Valuable pulp and water are inside the hard shell. They make chips, coconut milk, juice, butter, wine, vinegar and many other products.
Coconut juice is a drink that is obtained from young, still green palm fruits (unlike coconut milk, which is obtained by extracting fat from the pulp). The tree produces the mineral-rich water necessary for its growth. During the journey from the roots to the crown, the liquid is subjected to repeated filtration and purification. If the fruit has no cracks, coconut juice is absolutely sterile.
The nutritional value
The product is a valuable source of proteins, fats, carbohydrates and fiber. Coconut juice contains numerous minerals. The level of electrolytes in it is almost identical to the level in human blood plasma.
100 ml of pure coconut water contains:
- protein - 0.7 g;
- carbohydrates - 4.8 g;
- fats - 0.2 g;
- potassium - 294 mg;
- magnesium - 25 mg;
- calcium - 24 mg;
- phosphorus - 21 mg;
- iron - 0.29 mg;
- sodium - 25 mg;
- vitamin C - 2.4 mg;
- vitamin (B1) - 0.03 mg;
- riboflavin (vitamin B2) - 0.057 mg;
- niacin (vitamin B3) - 0.08 mg;
- pantothenic acid (vitamin B5) - 0.043 mg;
- Vitamin B6 - 0.032 mg.
Energy value - 24 kcal.
Coconut juice contains mainly sugar, while milk contains much more fat and, therefore, calories. In addition to its many nutrients and its amazing taste, coconut milk has a very healthy fat rich in lauric acid. It is quite easily absorbed by the body.
Since nut milk fat contains many calories, it is best to consume it in small portions, but regularly. The recommended dosage is usually about 1/4 to 1/2 cup during the day, preferably as part of a meal.
The composition of coconut milk per quarter cup of product:
- 1.5 g of protein;
- 2 g of sugar;
- 14 g of fat;
- 0.55 mg manganese;
- 0.15 mg copper;
- 60 mg of phosphorus;
- 22 mg of magnesium;
- 3.9 mg of iron.
Energy value - 138 kcal.
Coconut flesh, that is, a white and fleshy shell inside a hard nut, is rich in fiber, potassium, magnesium and phosphorus, as well as folic acid.
Calorie content of fresh coconut pulp is quite high, so it should be consumed in moderation. In addition, it has a lot of fiber (9 g / 100 g), which fills the stomach and gives a feeling of satiety for a long time. Dried pulp contains even more fiber - a little more than 23 g per 100 g. This amount covers almost the entire daily requirement of the body for fiber.
Nutrition value of fresh coconut pulp (in 100 g):
- Total protein - 3.33 g.
- Fat - 33.49 g.
- Carbohydrates - 15.23 g (including simple sugars, 6.23).
- Fiber - 9.0 g.
Vitamins:
- Vitamin C - 3.3 mg;
- thiamine - 0.066 mg;
- riboflavin - 0.020 mg;
- niacin - 0.540 mg;
- Vitamin B6 - 0.054 mg;
- folic acid - 26 mcg;
- Vitamin E - 0.24 mg;
- Vitamin K - 0.2 mcg.
Minerals:
- calcium - 14 mg;
- iron - 2, 43 mg;
- magnesium - 32 mg;
- phosphorus - 113 mg;
- potassium - 356 mg;
- sodium - 20 mg;
- zinc - 1.10 mg.
Calorie content of coconut pulp - 354 kcal.
Water properties
Coconut water is a refreshing and nutritious drink, which is usually consumed due to its pleasant taste and therapeutic effect.
Coconut Juice Properties:
- positive effect on muscle building;
- improves blood flow and nervous system;
- is a wonderful isotonic drink;
- helps with potassium deficiency;
- prevents myocardial infarction and atherosclerosis;
- stabilizes blood pressure;
- has an antioxidant effect;
- counteracts the development of cancer;
- has an antispasmodic effect;
- beneficial effect on the appearance of hair, nails and skin;
- supports the work of the digestive tract;
- improves kidney function.
The healing properties of this product have been scientifically proven, and further research is still ongoing.
The benefits of coconut juice
The following are the most important and documented health benefits of coconut water:
- Coconut water is a great nutritious drink full of vitamins and minerals. Some minerals contained in it, such as potassium and sodium, improve the balance of electrolytes and allow the body to maintain an optimal level of hydration. Drinking one or two glasses of coconut water after a long hot day in the sun allows you to restore lost vitamins and minerals, energy and improve your mood.
- Improves digestion. Coconut water is considered a natural and very effective way to prevent gastroenteritis, and also stops vomiting, diarrhea, indigestion, bloating and even minor symptoms of dysentery.
- Provides effective infection control and antibacterial protection. Coconut water has valuable antimicrobial properties. It has been repeatedly confirmed that due to the content of biochemical compounds called peptides, the product effectively neutralizes most bacterial strains. Thus, drinking coconut juice enhances protection and helps fight infections.
- Cholesterol control. Coconut water is a natural dietary ingredient that helps maintain blood cholesterol levels.
- Supports heart health. It has been proven that regular use of this product is very beneficial for the heart, due to the fact that, as already mentioned, it helps maintain proper cholesterol, significantly reduces the risk of aortic stenosis, stroke and heart attack.
- Helps control blood pressure. One of the most valuable benefits of drinking coconut water is to lower high blood pressure. It is assumed that daily drinking of one or two glasses of this natural drink allows you to maintain it at a safe level.
- Provides liver support. Tests of the effect of coconut water on liver function have shown a very important property. It facilitates the digestive system and helps to eliminate harmful metabolic compounds from the body.
- The product has natural diuretic properties, which is an extremely valuable and useful property for diseases of the urinary tract.
During World War II, during the fighting in the Pacific, when there was no blood for transfusion, doctors saved the lives of wounded soldiers by injecting intravenously sterile water directly from young coconuts. To this day, it happens that in the underdeveloped countries of the third world it is administered intravenously as a replacement for physiological fluid.
Coconut Weight Loss
As you know, the process of losing weight is usually difficult and unpleasant. For this reason, people often look for easier ways to get rid of extra pounds. One of them is the use of coconut water, in 100 ml of which contains only 24 kcal.
Many sources indicate that coconut juice is excellent for consumption during a diet aimed at getting rid of extra pounds. It compensates for the deficiency of certain vitamins and minerals, which are necessary for normal life. In addition, it contains bioactive enzymes that affect the metabolism in the body, and thus accelerates the absorption of certain nutrients.
How much to drink per day
First of all, it is worth noting that so far there are no studies that would clearly answer such a question. Most sources indicate that a drink can be a great addition to a daily diet, but should not completely replace products from a daily balanced menu. A reasonable daily dose is usually 0.25-0.5 liters per day, it is best to use it on an empty stomach, as well as between meals, during and after training.
Many people wonder how often to drink coconut juice in order to get maximum health benefits. It is worth noting here that, as with other foods, it is worth dividing it into smaller portions. This is primarily due to limitations in the body's assimilation of nutrients from food. Therefore, it is advisable to drink about 100-150 ml at a time.
Coconut Juice: Which is Better?
Many people, having decided to include coconut juice in their daily diet, want to find proven products. The best choice is natural juice without any additives or preservatives. It should also be made from environmentally friendly raw materials and, therefore, have the appropriate certificates. In addition, you should pay attention to the place of production, manufacturer and type of packaging. When it comes to natural products without the addition of preservatives, the production process as well as the storage method are extremely important.
How to open a coconut?
Coconut is a very hard fruit, so you need to know how to open a coconut. It is not recommended to throw it on the ground or split it with an ax.
There are 3 indentations on the coconut shell. Make a hole in one of them. To do this, you can use a sharp knife or a corkscrew. Then turn the coconut over and pour the juice through the hollow hole into the container.
Many people wonder if it is possible to drink coconut juice from coconut. Of course, a healthy drink can be drunk directly from a nut by breaking a hole in it with a sharp object.
After you can break the nut in half. The easiest way is to take the hammer in your hand and with its narrow side hit the coconut exactly along its perimeter, turning after each stroke. After several hits, he should crack in half.
Remove the flesh from the open coconut. The easiest way is to cut it with a thick knife into thick strips. Such pieces are easier to separate from the shell. Then with a sharp knife, peel the flesh of the brown skin.
How to store coconut?
When buying, you should shake the nut next to the ear to hear if water is splashing inside it. The more liquid, the fresher the coconut. Avoid cracked, moldy, rotten or stained nuts. Whole nuts can be stored at room temperature for up to one month.
Also important is the question of how to store coconut after opening. If the nut is open, wrap it tightly in foil and store in the refrigerator for up to 5 days. Fresh coconut milk and water should be consumed within 2 days. You can freeze grated pulp in a bag and store for up to 6 months.
Coconut Water as a Cosmetic
The benefits of coconut juice for the skin are determined by the presence of kinetin in it - a plant hormone, a stimulator of cell division. It slows down the aging process of skin cells called fibroblasts. Fibroblasts are responsible for the production of collagen and elastin - two proteins that make the skin supple and supple. In addition, kinetin is an effective antioxidant - it prevents disorders caused by daily exposure to free radicals, and enhances anti-allergic and anti-inflammatory skin immunity, while moisturizing it. Because of this, Caribbean residents use coconut water as a face lotion. Kinetin helps in the regeneration of the skin after sunburn, strengthens nails, scalp and hair roots. A few drops of coconut water, regularly added to the shampoo, will make your hair stronger and more shiny.
Now you know the health benefits of coconut juice.