Is Coconut Water Good For You?

Health Benefits of Coconut Water

1. Electrolyte Replacement: Coconut Water vs. Gatorade 

Because coconut water is high in potassium, and such a great electrolyte replacement, it has even been used for IV hydration in certain emergency situations.

It is also lower in carbohydrates compared to other sports drinks. Coconut water is only about 4.5% carbohydrates whereas other sports drinks can contain 6-8% carbohydrate concentration. This is good for athletes trying to watch their sugar intake and hydrate after an event. For most casual exercisers coconut water is a great low-sugar hydration choice for after a workout.

total 250ml Pet can Sparkling Coconut Water

A 2002 study, compared water, coconut water, and standard sports beverages to determine which beverage was best for post-exercise hydration. The eight subjects exercised in the heat and then were rehydrated with either water, coconut water, or a sports drink.

Researchers found that there was no difference in sodium levels, urine output, or fluid balance between the three beverages, meaning all three beverages were equally hydrating. But, there was significantly less nausea or fullness with the coconut water allowing the participants to drink more of the beverage.

Overall, coconut water can be an alternative to sports drinks, but it may depend on the type of sport and the intensity. Some long-distance endurance athletes may need more specialized products that contain more sodium and carbohydrates. But, for most casual exercisers, coconut water is a great option.

A 2005 study found that when subjects were given coconut water for two weeks, their systolic blood pressure was 71% lower and their diastolic blood pressure was 29% lower than those who drank plain water.

The high potassium content of coconut water has led researchers to investigate the potential benefits for reducing cardiovascular disease risk.

Potassium counteracts the effect of sodium in the body, helping lower blood pressure.

3. Lower cholesterol and triglycerides

A 2006 study found that rats given coconut water had a decreased chance of having a heart attack. The coconut water helped decrease their total cholesterol triglyceride levels, and LDL cholesterol, specifically the cholesterol found in the heart.

Additionally, the health benefits of coconut water helped the rats recover faster if they did have a heart attack. Researchers believe that the benefit may be related to the potassium, calcium, and magnesium content in the water, all electrolytes that play a role in helping maintain heart health.

4. Cleansing / Detox

Our bodies have an amazing natural ability to cleanse and detox on their own, if provided the correct nutrients and hydration. Inadequate hydration leads to the build-up of toxins in our bodies because the liver and kidneys, the detoxifying organs, are unable to function properly without adequate water.

Dehydration resulting from water or electrolyte loss leads to fatigue, irritability, confusion, and extreme thirst. These symptoms result from the inability for the kidney to adequately flush toxins out of the system. Adequate fluid intake, ideally 8-10 cups per day, can help prevent dehydration and maintain the body’s natural detoxification ability. Although water is great, during very hot weather or strenuous exercise, more than just plain water may be necessary.

Coconut water contains a similar electrolyte profile to human blood, making it an ideal beverage to replace fluids and help remove toxins from the body. The electrolyte potassium, specifically, can help counteract some of the negative effects of a high sodium processed diet.

5. Reduce stress and muscle tension

It’s almost as good as a massage!  Some of the electrolytes found in coconut water, specifically calcium and magnesium, may help with stress and muscle tension. Many of us are missing these critical minerals in our diets, making stress management even more challenging. Other than maintaining strong teeth and bones, calcium helps with smooth muscle relaxation. Adequate calcium intakes may help keep our all our muscles relaxed, including our heart muscle, lowering the risk of heart attacks.

Magnesium has been nicknamed the “relaxation” mineral. Its primary function is in the parasympathetic nervous system, the part of the nervous system that helps us relax. It also helps with the formation of serotonin, the feel good hormone.

Magnesium and calcium work together to help maintain muscle relaxation. Coconut water contains both of these minerals, so drink up on a stressful day to help you stay calm and stress-free.

The Top 4 Avocado Skin Benefits

Is avocado good for your skin and if so what makes it so beneficial?

While using avocado directly on the face is a popular natural beauty treatment, many people have found that just eating avocado regularly can do wonders for their complexion.

Avocados are rich in healthy fatty acids, vitamins and antioxidants that can improve your skin from the inside. Here are four of the best avocado benefits for your skin and even more reasons to eat one of nature’s healthiest foods.

avocado juice

1. Antioxidant Carotenoids for Healthy Skin

Avocados are a great source of antioxidant carotenoids like alpha-carotene, beta carotene, beta-cryptoxanthin, zeaxanthin and lutein. These free radical quenching compounds provide significant protection for your skin from the environmental damage that leads to fine lines, wrinkles and other visible signs of aging.

High amounts of carotenoids in your diet have been shown in scientific studies to improve your skin’s density, thickness, tone and general appearance.

Butternut squash is another high antioxidant food that’s also well worth adding to your diet for better skin.

2. Vitamin C 

Many people are surprised to find out that avocado contains good amounts of vitamin C for healthy skin. We should ideally have many sources of vitamin C in our diet every day as it is water soluble and cannot be stored in your body.

As well as having strong antioxidant properties, vitamin C is needed for the creation of elastin and collagen, which bind your skin cells together and maintain their firmness and structure.

Fresh pineapple is also a surprisingly good source of vitamin C and it has many other benefits for your health.

3. Vitamin E

Vitamin E is another skin antioxidant, but since it is fat soluble it is used by the body in a different way. Vitamin E assists in preventing free radical damage from oxidizing fats in your skin cells that lead to aging skin.

Research studies have also demonstrated that vitamin E can reduce the effects of UVA and UVB radiation from excessive sun exposure on your skin.

Vitamin E is much better for you and your skin when it’s obtained from natural sources like avocados. Here are 15 other types of foods that are good sources of this important fat-soluble vitamin.

4. Moisturizing Monounsaturated Fatty Acids

One of the main avocado skin benefits comes from their high oleic acid content. This monounsaturated fatty acid maintains moisture in the epidermal layer of your skin, helping to make it soft and hydrated.

An omega-9 fat, oleic acid is also involved in regenerating damaged skin cells and reducing facial redness and irritation. People who suffer from skin irritation and dryness regularly should try eating more avocado for skin health and moisturization.

Omega-9 fatty acids are one of the building blocks of a healthy complexion and avocados, and even more so avocado oil, are a great source of this skin moisturizing fat.

There’s much more on why the fatty acids and other nutrition in avocado are so good for you here, including all the vitamins and minerals they contain.

Eat Avocado for Better Skin

A diet high in avocado is good for your skin, and particularly your face, in the way its fatty acids moisturize and soften your skin cells.

When you eat avocados you are also giving your body a lot of skin protecting antioxidants, like beta-carotene, vitamin C and vitamin E, to prevent wrinkles and slow down the visible signs of aging.

If you need any more reasons to eat them, there are 9 more health benefits of avocado here, including losing weight, better digestion and lowering your risk of serious health problems like heart disease and cancer.

Next up are two simple ways to do just that with an avocado, kiwi and spinach smoothie, that’s a delicious way to get more of the skin benefits of avocado into your diet, as well as an avocado omelette for breakfast for long lasting energy.

Please share this article with friends who care about their skin but may not eat avocados regularly. Healthy foods like this really are the best way to improve both your appearance and your overall health.