Healthy Food Series – Coconut Water

Happy Tuesday y’all! It’s time for the weekly Healthy Food Series!

“Blessed are those who eat greens, for they shall keep their teeth. Blessed are those who wash their hands after wiping their arses, for they shall not sicken. Blessed are those who boil water, for they shall be called saviors of mankind.” 
― Diana Gabaldon, The Fiery Cross

Third month of Healthy Food Series and I am glad that we are still holding up to our commitment towards “healthy lifestyle” and “conscious eating!” (Agreed, its tough. But then, so is life!) Well, continuing with our journey of nutritious and nourishing regime, here comes the latest tip from iScriblr.

Our star of the day for Healthy Food Series is  – COCONUT WATER!

HISTORY 

The coconut (the fruit of the palm Cocos nucifera) is the “Swiss Army knife” of the plant kingdom; in one neat package it provides a high-calorie food, potable water, fiber that can be spun into rope and a hard shell that can be turned into charcoal. What’s more, until it is needed for some other purpose it serves as a handy flotation device. (You know, when you are stuck at the Sea!) Interestingly, there are two clearly differentiated populations of coconuts, a finding that strongly suggests the coconut was brought under cultivation in two separate locations, one in the Pacific basin and the other in the Indian Ocean basin. In the Pacific, coconuts were likely first cultivated in island Southeast Asia, meaning the Philippines, Malaysia and Indonesia. In the Indian Ocean the likely center of cultivation was the southern periphery of India, including Sri Lanka, the Maldives, and the Laccadives.
Primarily, there are two distinctively different forms of the coconut fruit, known as niu kafa and niu vai, Samoan names for traditional Polynesian varieties. The niu kafa form is triangular and oblong with a large fibrous husk. The niu vai form is rounded and contains abundant sweet coconut “water” when unripe.
Then, there is something known as – Dwarf coconuts. Dwarfing suggests domestication, but only 5 percent of the world’s coconuts have the dwarf form.
Dubbed as “Mother Nature’s sports drink” by many marketers, the demand for “coconut water” is skyrocketing, propelled by celebrity and athlete endorsements and promises to hydrate the body and help with a whole host of conditions, from hangovers to cancer and kidney stones.

NUTRIENT CONTENT 

One cup (240 grams) contains –*Daily values are based on 2000 calorie diet.

HEALTH BENEFITS

The water from coconuts has been consumed for centuries in tropical countries and is believed to treat a variety of health-related ailments. In Sanskrit, coconuts are called “kalpa vriksha,” which means “tree which gives all that is necessary for living.” Here are a few health benefits of Coconut Water, that are supported by science –

1 Coconut water’s natural electrolytes make it a solid match for traditional sports drinks like Gatorade. Made without added sugar, food coloring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink.
2 With only 45 calories in a cup, coconut water is a great substitute for higher calorie drinks like sodas or juice, according to the Academy of Nutrition and Dietetics. Coconut water has less sugar and carbohydrates than most juices. It also has more minerals and electrolytes like sodium and potassium.
3 Coconut water has more than 10 times the amount of potassium of most sports drinks. An 8-ounce glass of coconut water is packed with as much potassium as a banana. Most people fall short of the daily recommendation for potassium. At 405 mg per cup, the potassium in coconut water can help you ward off cramps. Potassium helps keep fluid and electrolyte balance in the body, especially during exercise. Because there is more potassium than sodium in coconut water, the potassium may help balance out sodium’s effect on blood pressure and possibly even help lower it.
4 In addition to all of its hydrating benefits, coconut water contains antioxidants that help to neutralize oxidative stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants
5 Coconut water is produced naturally in the fruit and contains 94% water and very little fat and is a good source of fiber, vitamin C and several important minerals. Magnesium from coconut water helps to move calcium and potassium into muscles to aid in contraction and relaxation. It also helps with energy production and supports organ function.

NOTE – Coconut Water should not be confused with coconut milk, which is made by adding water to grated coconut meat. It contains about 50% water and is very high in coconut fat.

RECIPE

There can’t be a better way to have Coconut Water than being able to sip it directly from a fresh coconut! It is a safe, healthy beverage for most people. In case you are like me (the experimenting kinds) you can check out for Coconut Water Infused Recipes at my favorite food blog – CookieAndKate! It can be used in smoothies, chia seed pudding, vinaigrette dressing or substituted for plain water whenever you want a bit of natural sweetness.
You can also buy bottled coconut water at most grocery stores. However, be sure to read the ingredients list to verify you’re getting 100% coconut water. Some bottled brands contain added sugar or flavoring agents (which of course, are not good for health and nullify the whole “clean eating” regime!)

WHY YOU SHOULD TRY COCONUT WATER?

Coconut water has so many amazing health benefits, consider adding it to your daily routine as a beverage for ultimate hydration. It should not replace plain water, but it can be a great alternative to other beverages. Swap coconut water for a traditional sports drink and skip the added sugar, dyes, and other synthetic ingredients. Undoubtedly, Coconut water is beneficial for you in more than just one way. So drink it up!

Here’s to clean living and a healthy lifestyle! Cheers!

Love,

Disclaimer : The facts and information have been collected/collated from Healthline, Google and Britannica.