Coconut juice: benefits, composition, calories, properties

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Coconut juice, or water, is the favorite drink of the stars of world cinema, music and sports. It's one of the favorite drinks of Rihanna, Jennifer Finnigan, Matthew McConaughey, Toni Collette and Demi Moore, and Madonna even bought the company that makes it. Let's take a look at the benefits of coconut juice and its nutritional value.

Coconut water is a source of he alth

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 nut pulp contain many important nutrients that are well absorbed by the body, providing increased energy and stamina.

The coconut tree belongs to the palm (arec) family, its botanical name is Cocos nucifera. The plant is believed to originate 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. Currentlythey are an integral part of many ecosystems, from Hawaii, India, Jamaica, Africa, India, Sri Lanka, Myanmar, Malaysia, Indonesia, Philippines to Papua New Guinea.

A mature coconut is shaped like a rugby ball and reaches a length of 20 to 30 cm. Valuable pulp and water are inside the hard shell. They are used to make chips, coconut milk, juice, oil, wine, vinegar and many other products.

Coconut juice is a drink made from the young, still green fruits of the palm tree (as opposed to coconut milk, which is obtained by extracting the fat from the pulp). The tree obtains the mineral-rich water needed for its growth. During the journey from roots to crown, the liquid is subjected to repeated filtration and purification. If the fruit does not have cracks, coconut juice is absolutely sterile.

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;
• carbs - 4.8g;
• fats - 0.2g;
• potassium - 294 mg;
• magnesium - 25 mg;
• calcium - 24 mg;
• phosphorus - 21 mg;
• iron - 0.29 mg;
• sodium - 25 mg;
• vitamin C - 2.4mg;
• vitamin (B1) - 0.03mg;
• riboflavin (vitamin B2) - 0.057mg;
• niacin (vitamin B3) - 0.08mg;
• pantothenic acid (vitamin B5) - 0.043mg;
• Vitamin B6 - 0.032 mg.

Energy value - 24 kcal.

Coconut juice contains mostly sugar, while milk has a lot more fat and therefore calories. In addition to the many nutrients and amazing taste, coconut milk contains a very he althy fat rich in lauric acid. It is quite easily absorbed by the body.

Because nut milk contains a lot of calories, it is better to consume it in small portions, but regularly. The recommended dosage is usually around 1/4-1/2 cup throughout the day, preferably as part of a meal.

Composition of coconut milk per quarter cup of the product:

• 1.5g protein;
• 2g sugar;
• 14g fat;
• 0.55 mg manganese;
• 0, 15 mg copper;
• 60 mg phosphorus;
• 22 mg magnesium;
• 3, 9mg iron.

Energy value - 138 kcal.

Coconut flesh, that is, the 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 is high in fiber (9 g/100 g), which fills the stomach and makes you feel full for a long time. Dried pulp contains even more fiber -just over 23 g per 100 g. This amount covers almost the entire daily requirement of the body for fiber.

Nutritional value of fresh coconut meat (per 100g):

• Total Protein - 3.33g
• Fat - 33.49
• Carbohydrates - 15.23g (including simple sugars 6.23).
• Fiber - 9.0g

Vitamins:

• vitamin C - 3.3mg;
• thiamine - 0.066 mg;
• riboflavin - 0.020mg;
• niacin - 0.540 mg;
• Vitamin B6 - 0.054mg;
• folic acid - 26mcg;
• vitamin E - 0.24mg;
• 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.

Properties of water

Coconut water is a refreshing and nutritious beverage commonly consumed for its pleasant taste and medicinal properties.

Properties of coconut juice:

• positive effect on muscle building;
• improves blood flow and the functioning of the nervous system;
• is an excellent isotonic drink;
• helps with potassium deficiency;
• prevents myocardial infarction and atherosclerosis;
• stabilizes blood pressure;
• has an antioxidant effect;
• anti-cancer;
• has an antispasmodic effect;
• has a beneficial effect on the appearance of hair,nails and skin;
• supports the digestive tract;
• improves kidney function.

The medicinal properties of this product have been scientifically proven and further research is still ongoing.

Benefits of coconut juice

The following are the most important and documented he alth benefits of coconut water:

• Coconut water is a great nutritious drink full of vitamins and minerals. Some of the minerals it contains, such as potassium and sodium, improve electrolyte balance and allow the body to maintain optimal levels of hydration. Drinking a glass or two of coconut water after a long, hot day in the sun can restore lost vitamins and minerals, restore energy, and improve your mood.
• Improves digestion. Coconut water is considered a natural and very effective remedy for preventing 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 strains of bacteria. Thus, drinking coconut juice enhances protection and helps fight infections.
• Cholesterol control. Coconut water is a natural dietary ingredient thathelps to maintain the necessary level of cholesterol in the blood.
• Promotes heart he alth. Regular consumption of this product has been proven to be very good for the heart, due to the fact that it, as already mentioned, helps maintain proper cholesterol levels, 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 the reduction of high blood pressure. Drinking one or two glasses of this natural drink daily is supposed to keep it at a safe level.
• Provides support for the liver. Tests on the effect of coconut water on liver function have shown a very important property. It facilitates the work of the digestive system and helps to remove harmful metabolic compounds from the body.
• The product has natural diuretic properties, which is an extremely valuable and useful property in 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 them with sterile water straight from young coconuts. To this day, it happens to be administered intravenously in underdeveloped third world countries as a replacement for bodily fluids.

Coconut water for weight loss

As you know, the process of losing weight is usually difficult and unpleasant. For this reason, people often look for easier waysget rid of extra pounds. One of them is the use of coconut water, which contains only 24 kcal per 100 ml.

Many sources indicate that coconut juice is great for drinking during a diet aimed at getting rid of extra pounds. It compensates for the deficiency of certain vitamins and minerals that are necessary for normal life. In addition, it contains bioactive enzymes that affect the metabolism in the body, and thus accelerate the absorption of certain nutrients.

How much to drink a day

First of all, it is worth noting that there are no studies yet that would clearly answer this question. Most sources indicate that the drink can be an excellent addition to the daily diet, but should not completely replace foods from the daily balanced menu. A reasonable daily dose is usually 0.25-0.5 liters per day, and is best taken on an empty stomach, as well as between meals, during and after training.

Many people wonder how often to drink coconut juice to get the maximum he alth 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 absorption of nutrients from food by the body. Therefore, it is advisable to drink about 100-150 ml at a time.

Coconut juice: which one is better?

Many people, having decided to include coconut juice in their daily diet, want to findproven products. The best choice is natural juice without any additives or preservatives. It must also be produced from environmentally friendly raw materials and, therefore, have the appropriate certificates. In addition, you should pay attention to the place of production, the manufacturer and the type of packaging. When it comes to natural products without added 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. You can use a sharp knife or corkscrew for this. Then turn the coconut over and pour the juice through the hollow hole into the container.

Many people wonder if you can drink coconut juice from a coconut. Of course, you can drink a he althy drink directly from the nut by punching a hole in it with a sharp object.

After you can break the nut in half. The easiest way is to take a hammer in your hand and with its narrow side hit the coconut exactly along its perimeter, turning after each blow. After a few hits, it should crack in half.

Remove the pulp from an open coconut. The easiest way is to cut it with a sharp knife into thick strips. Such pieces are easier to separate from the shell. Then use a sharp knife to remove the brown skin from the flesh.

How to store coconut?

When buying, you shouldshake the nut next to your ear to hear if water splashes inside it. The more liquid, the fresher the coconut. Avoid nuts that are cracked, moldy, rotten, or stained. Whole nuts can be stored at room temperature for up to one month.

Also important is the question of how to store a coconut after opening. If the nut is open, wrap 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 the grated pulp in a bag and store for up to 6 months.

Coconut water as a beauty product

The benefits of coconut juice for the skin is determined by the presence of kinetin in it - a plant hormone that stimulates 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 firm and elastic. In addition, kinetin is an effective antioxidant - it prevents damage caused by daily exposure to free radicals, and enhances the anti-allergic and anti-inflammatory immunity of the skin, while moisturizing it. Because of this, Caribbean people use coconut water as a facial lotion. Kinetin helps in skin regeneration after sunburn, strengthens nails, scalp and hair roots. A few drops of coconut water added regularly to your shampoo will make your hair stronger and shinier.

Now you know the he alth benefits of coconut juice.