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Chia seeds: the health benefits

•  Nutritional lowdown:

They may not be much to look at, but chia seeds pack a nutritional punch.

One tablespoon of chia seeds contains around 65 calories, 5.5 grams of fiber, 2 grams of protein, 88 milligrams of calcium, 2.5 grams of omega-3 fatty acids and just 0.5 grams of saturated fat.

• Omega-3 fatty acids

There’s evidence to suggest that omega-3 fatty acids reduce inflammation in the body, and they may help reduce the symptoms of rheumatoid arthritis and osteoarthritis.

Because your body can’t produce these fatty acids on its own, you have to get them entirely from your diet.

But chia seeds contain alpha-linolenic acid (ALA) rather than DHA and EPA, which have the most scientific backing for being beneficial to arthritis sufferers. Humans only partially convert ALA to DHA and EPA.

The conclusion? Oily fish is still a better source of omega-3 fatty acids DHA and EPA, but chia seeds could be a good substitute for vegetarians.

• A source of fiber

Fiber can help you feel fuller for longer, keep you regular and may even prevent bowel cancer in the long term. You should be aiming to get at least 18 grams of fiber every day, and including chia seeds in your diet could help you reach that target.

Like wholegrains, chia seeds are particularly rich in insoluble fiber – just the kind you want if you’re constipated or suffering from constipation-induced hemorrhoids.

Insoluble fiber helps keep our digestive system healthy and our bowel movements regular by adding bulk.

• Protein

Chia seeds are about 14% protein by weight (very high compared with most plants) – which is great if you don’t eat meat and struggle to include enough protein in your diet.

You should be aiming to eat about 8 grams of protein every day for every 20 pounds you weigh.

How to eat more chia seeds (safely)

Soak before you eat

Chia seeds are like sponges: they can absorb up to 27 times their dry weight in water. When they absorb a liquid, they swell up and become gel-like in texture.

So if you eat them dry, they could possibly dehydrate you. If you can, soak your chia seeds in liquid before eating them.

Introducing more fiber

You should always up your fiber intake slowly to give your digestive system time to adjust. Too much fiber too soon can result in symptoms like cramps, bloating, diarrhea or constipation.10 Also make sure you’re drinking enough water to accommodate all that extra fiber.

And if you suffer from irritable bowel syndrome (IBS), be cautious about how much fiber you’re adding to your diet.

If you’re new to chia seeds, start small – just a teaspoon at first – and monitor how your body handles it.

Recipe inspiration

Another benefit of chia seeds is their flavor – or rather lack of flavor. Because they don’t taste of much, they’re very versatile and can be easily added to your favorite foods.

•  Nutritional lowdown:

They may not be much to look at, but chia seeds pack a nutritional punch.

One tablespoon of chia seeds contains around 65 calories, 5.5 grams of fiber, 2 grams of protein, 88 milligrams of calcium, 2.5 grams of omega-3 fatty acids and just 0.5 grams of saturated fat.

• Omega-3 fatty acids

There’s evidence to suggest that omega-3 fatty acids reduce inflammation in the body, and they may help reduce the symptoms of rheumatoid arthritis and osteoarthritis.

Because your body can’t produce these fatty acids on its own, you have to get them entirely from your diet.

But chia seeds contain alpha-linolenic acid (ALA) rather than DHA and EPA, which have the most scientific backing for being beneficial to arthritis sufferers. Humans only partially convert ALA to DHA and EPA.

The conclusion? Oily fish is still a better source of omega-3 fatty acids DHA and EPA, but chia seeds could be a good substitute for vegetarians.

• A source of fiber

Fiber can help you feel fuller for longer, keep you regular and may even prevent bowel cancer in the long term. You should be aiming to get at least 18 grams of fiber every day, and including chia seeds in your diet could help you reach that target.

Like wholegrains, chia seeds are particularly rich in insoluble fiber – just the kind you want if you’re constipated or suffering from constipation-induced hemorrhoids.

Insoluble fiber helps keep our digestive system healthy and our bowel movements regular by adding bulk.

• Protein

Chia seeds are about 14% protein by weight (very high compared with most plants) – which is great if you don’t eat meat and struggle to include enough protein in your diet.

You should be aiming to eat about 8 grams of protein every day for every 20 pounds you weigh.

How to eat more chia seeds (safely)

Soak before you eat

Chia seeds are like sponges: they can absorb up to 27 times their dry weight in water. When they absorb a liquid, they swell up and become gel-like in texture.

So if you eat them dry, they could possibly dehydrate you. If you can, soak your chia seeds in liquid before eating them.

Introducing more fiber

You should always up your fiber intake slowly to give your digestive system time to adjust. Too much fiber too soon can result in symptoms like cramps, bloating, diarrhea or constipation.10 Also make sure you’re drinking enough water to accommodate all that extra fiber.

And if you suffer from irritable bowel syndrome (IBS), be cautious about how much fiber you’re adding to your diet.

If you’re new to chia seeds, start small – just a teaspoon at first – and monitor how your body handles it.

Recipe inspiration

Another benefit of chia seeds is their flavor – or rather lack of flavor. Because they don’t taste of much, they’re very versatile and can be easily added to your favorite foods.

- See more at: http://pain-focus.com/pcpost/chia-seeds/#sthash.Z3AGKT1F.dpuf

The health benefits of apples include improved digestion, prevention of stomach disorders, gallstones, constipation, liver disorders, anemia, diabetes, heart disease, rheumatism, eye disorders, a variety of cancers, and gout. It also helps in improving weakness and provides relief from dysentery. Apples also help in treating dysentery. Furthermore, apples can prevent the onset of Alzheimer’s and Parkinson’s disease. Finally, apples aid in dental care and skin care.

Apples are some of the most popular and delicious fruits on the planet, and there is nothing like biting into a bright, red, juicy apple to quench your thirst and satisfy your sweet tooth, all while boosting your health in a major way. The apple is a pomaceous fruit whose tree belongs to the Rosaceae family, and it has the scientific name of Malus domestica. Its ancestor is the Malus sieversii, which still grows wild in numerous parts of Central Asia. They have been cultivated for thousands of years throughout Asia and Europe, and they make appearances in the cultural history of many ancient civilizations, including the Greeks, Romans, and Nordic tribes. It only made its way to the American with European colonizers, but quickly “took root” and is now grown extensively in appropriate regions of North America.

There are more than 7,500 varieties of this delicious fruit, and it comes in a variety of colors, including red, yellow, and green. The skin of apples is thin, but sturdy, and the inner flesh is thick and juicy, and it softens as it ripens. The inner core holds the seeds, which are hard and difficult to digest. The nutrients are in the flesh and the skin, which is a rich source of anthocyanins and various tannins that give its color. It’s true what they say, “An apple a day keeps the doctor away!”

Apples can be eaten raw right off the tree or in a variety of dishes such as fruit salads and custards. Apple juice is also a common drink throughout the world, and it is also included in many desserts. Apples can be baked, minced, mashed, frozen, or even dried into chips as a healthy, sweet snack. In 2010, the completegenome of the apple was decoded, which has led to an increase in research and understanding of why apples are so beneficial for our health, and what specific components are responsible for the boost! Let’s take a look at some of those essential components of one of the world’s favorite and healthiest fruits!

Nutritional Value of Apples

The long list of health benefits attributed to apples are due to the wealth of vitamins, minerals, nutrients, and organic compounds that are found in them. These important nutritional elements include vitamin C, vitamin K, vitamin B6, and riboflavin, as well as minerals like potassium, copper, manganese, and magnesium. Apples are also very good sources of dietary fiber, and a single serving provides 12% of the daily fiber requirement. The real value of apples lies in its organic compounds. It is packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and various other polyphenolic compounds.

Health Benefits of Apples

The health benefits of apples include the following:

Digestion: Apples, being rich in fiber, help in the digestive process. Regular consumption of apples ensures smooth bowel movements and helps in preventing constipation and various stomach disorders. Fiber is an important part of any diet. It adds bulk to the stool and helps food pass through the digestive tract smoothly. Furthermore, it stimulates peristaltic motion so the muscles contract appropriately and move food along. Finally, it stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients, while simultaneously scraping excess cholesterol out of your veins and arteries to ensure proper heart health and reduce chances of atherosclerosis.

Cancer Prevention: The role of apples in cancer prevention has been a subject of study for some time, and while they have shown moderate improvement in various types of cancer, particularly breast and colon cancer, the most significant discoveries have been regarding lung cancer. Most fruits and vegetables have some sort of anti-cancer effects, but apples stand head and shoulders among the rest in terms of commonly consumed fruits. They show a distinct and undeniable capacity to reduce lung cancer and slow its spread if it does develop. Hypotheses usually speak to the high phytonutrient content, including kaempferol and quercetin, but the exact mechanism for apples’ impact on cancer is still largely unclear.

Digestive Health:  One of the most essential and overlooked parts of human health is the beneficial bacteria living throughout our body. Apples specifically help improve the functioning of the bacteria living inside of our large intestine, and early studies show that apples change the metabolism within the digestive tract, and change the balance of bacteria, which leads to improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins.

Anemia: Apples are useful in treating anemia since apples are a rich source of iron. Anemia is a deficiency of hemoglobin in the blood, which can be fixed by increasing your intake of iron, which is an integral part in the metabolism of red blood cells. By increasing the amount of red blood cells in the body, you not only prevent anemia, but also ensure proper oxygenation of essential organ systems to keep them functioning properly.

Weakness: Apples are known to remove weakness and add vigor and vitality to weak people. It is, therefore, often given to patients to help them recover quickly from their illnesses. If you want to gain weight, apples should be a part of your daily diet. It also helps in detoxifying the body and improving the overall health of the body. Although it doesn’t contain a significant amount of protein, the combination of the antioxidant compounds and the protein found in apples can have a major role in preventing weakness and improving muscle tone.

Managing Diabetes: Blood sugar control is essential for people who suffer from diabetes, and the polyphenols in apples have been directly linked to reducing the uptake of carbohydrates by the body. This, in turn, reduces the fluctuation of blood sugar levels that occur in the bloodstream, an important factor for helping to keep diabetes in check. It doesn’t stop there, however. The polyphenols also lower glucose absorption in our digestive tract, and they stimulate the release of insulin from our pancreas, which is necessary to keep blood sugar levels in check. Finally, thepolyphenols stimulate the insulin receptors on cells throughout our body, which speeds up the removal of sugar from our bloodstream and gets it to our cells, which need it for metabolism and proper organ function. Apples are one of the best all around foods for improving the health of people suffering from diabetes.

Dental Care: Eating apples helps in cleaning both the teeth and gums. Furthermore, it reduces the incidence of cavities in the teeth. When you eat apples, the fiber in it cleanses the teeth, while the antibacterial properties of the fruit keep bacteria and viruses from infecting the body. Eating apples also stimulates the secretion of saliva, which is an alkalinic compound, meaning that it further reduces the ability of bacteria to multiply and grow in your mouth.

Alzheimer’s and Parkinson’s Disease: As if the other impressive benefits of apples weren’t enough, they also show a positive impact on neurological issues, particularly two of the most tragic conditions, Alzheimer’s and Parkinson’s disease. The antioxidant effects of all the phytonutrient compounds in apples certainly help reduce Alzheimer’s disease, since the degeneration of the brain that leads to Alzheimer’s has been linked to free radical activity. Apples also increase the amount of acetylcholine in the brain, which is linked to concentration, problem-solving, and memory. In terms of Parkinson’s, apples stop the gradual breakdown of dopamine-producing nerve cells, which can be an underlying cause of Parkinson’s.

Respiratory Issues: Our respiratory system is highly susceptible to inflammation, and a number of respiratory conditions are directly related to an inflammation of membranes and cells in that system. Asthmais perhaps the most serious, as it can be fatal in severe cases. Apples have shown tremendous anti-inflammatory behavior, and in terms of asthma, apples have stood out among other natural treatments, even superseding the benefits of consuming fruits and vegetables in combination. Apples remain a mystery to the world in terms of their complex mechanisms of healing these conditions, most likely because there are so many possible nutrients found in apples that could potentially be responsible for the health perks!

Heart Disease: Apples lower the level of cholesterol in the body, making it a strong defensive mechanism against cardiovascular disease. The adage of “an apple a day keeping the doctor away” is more accurate than you’d think, since the daily dose of an apple deemed healthy for the heart is approximately one per day.  The antioxidant activity in apples reduces the oxidation of fats, called lipid peroxidation and includes neutralizing triglycerides and and various fats found between blood vessels that can exert dangerous pressure. Also, apples contain a very powerful flavonoid called quercetin, found in the skin of apples, can reduce inflammation in our blood vessels by reducing the amount of C-reactive protein (CRP). This protein has been linked to inflammation of the cardiovascular system, so a reduction of it through quercetin makes apples very strong heart boosters!

Rheumatism: Patients who are suffering from rheumatism find apples very useful as they aid in the healing process. Along with the healing process, and perhaps more importantly, are the huge amount of flavonoid compounds found in apples. This has been the most exciting recent development in apple research, and flavonoid compounds like kaempferol, quercetin, and myricetin have been linked to reducing rheumatoid conditions, and inflammatory conditions like arthritis and gout.

Eye Disorders: Apples are believed to make the eyes stronger andimprove eyesight. They also help in treating night blindness. Much of this is due to the fact that apples are rich in flavonoid compounds and antioxidant phytonutrients, which can reduce the impact of free radicals on the eyes, while preventing conditions like macular degeneration, cataracts, and glaucoma.

Weight Loss:  Aside from the normal ability of fibrous fruits to make us feel full and increase satiety, thereby reducing appetite and overeating, apples have another unexplained ability to help in our weight loss aims. Studies have shown that apples actually speed up our metabolism so that additional calories consumed after eating an apple don’t register as much in our body. Meaning, they are burned off quicker, or not absorbed by the body at all. This can be serious news for the millions of people who struggle with obesity around the world.

Skin Care: Pastes made of apple and honey, and apple and milk increase the shine and glow of the skin when topically applied. This is again due to the powerful antioxidants contained in the skin and flesh of apples. These compounds counteract the damaging effects of free radicals that are directly linked to premature aging, as well as wrinkles, age spots, and other age-related conditions. Its boosting effect on circulation also helps keep the skin looking young by keeping blood flow constant to stimulate the replacement of old cells and the repair of damaged ones!

Coconut milk may not be known as a cure-all for better bowels, but it does have some benefits for your digestive system. It's lactose-free, a low-FODMAP milk and a source of fiber. But be careful of the amount you drink because coconut milk is also high in calories and fat.

Lactose-Free Milk

If you're lactose-intolerant, drinking cow's milk may cause diarrhea, abdominal pain, gas and bloating due to its lactose content. Coconut milk is naturally lactose-free and may serve as a good alternative milk to those with lactose intolerance. To get the most benefits, look for coconut milk fortified with calcium and vitamin D.

Low FODMAP Food

Fermentable oligo-di-monosaccharides and polyols, also referred to as FODMAPs, are osmotic carbohydrates, which means they pull water into the bowel. Some people have a hard time digesting FODMAP-containing foods, and experience diarrhea, gas, abdominal bloating or constipation. Coconut milk is a low-FODMAP food, which means it may be easier to digest. A low-FODMAP diet is recommended to people with irritable bowel syndrome, a functional gastrointestinal disorder that causes abdominal discomfort and changes in bowel habits.

Get Some Fiber

If you're struggling with constipation, getting more fiber in your diet may help. One cup of raw coconut milk has 5 grams of fiber, while the same serving of fortified ready-to-drink coconut milk has 1 gram of fiber. Getting 25 grams to 30 grams of fiber a day may help improve bowel health, according to Mount Sinai Health System, as well as drinking 64 ounces to 100 ounces of liquid such as water.

Calories and Fat

While coconut milk offers a number of benefits to your bowels, its high-calorie content may not. One cup of raw coconut milk has 552 calories. The ready-to-drink version is a better choice, with 70 calories per cup.

However, both types of milk are high in saturated fat, with 50 grams in the raw version and 4.5 grams in the ready-to-drink version. High intake of saturated fat is linked to heart disease, and the American Heart Association recommends you limit your overall intake to less than 6 percent of total calories, or 13 grams on a 2,000-calorie diet.

Coconut milk may not be known as a cure-all for better bowels, but it does have some benefits for your digestive system. It's lactose-free, a low-FODMAP milk and a source of fiber. But be careful of the amount you drink because coconut milk is also high in calories and fat.

Lactose-Free Milk

If you're lactose-intolerant, drinking cow's milk may cause diarrhea, abdominal pain, gas and bloating due to its lactose content. Coconut milk is naturally lactose-free and may serve as a good alternative milk to those with lactose intolerance. To get the most benefits, look for coconut milk fortified with calcium and vitamin D.

Low FODMAP Food

Fermentable oligo-di-monosaccharides and polyols, also referred to as FODMAPs, are osmotic carbohydrates, which means they pull water into the bowel. Some people have a hard time digesting FODMAP-containing foods, and experience diarrhea, gas, abdominal bloating or constipation. Coconut milk is a low-FODMAP food, which means it may be easier to digest. A low-FODMAP diet is recommended to people with irritable bowel syndrome, a functional gastrointestinal disorder that causes abdominal discomfort and changes in bowel habits.

Get Some Fiber

If you're struggling with constipation, getting more fiber in your diet may help. One cup of raw coconut milk has 5 grams of fiber, while the same serving of fortified ready-to-drink coconut milk has 1 gram of fiber. Getting 25 grams to 30 grams of fiber a day may help improve bowel health, according to Mount Sinai Health System, as well as drinking 64 ounces to 100 ounces of liquid such as water.

Calories and Fat

While coconut milk offers a number of benefits to your bowels, its high-calorie content may not. One cup of raw coconut milk has 552 calories. The ready-to-drink version is a better choice, with 70 calories per cup.

However, both types of milk are high in saturated fat, with 50 grams in the raw version and 4.5 grams in the ready-to-drink version. High intake of saturated fat is linked to heart disease, and the American Heart Association recommends you limit your overall intake to less than 6 percent of total calories, or 13 grams on a 2,000-calorie diet.

Mangoes have been part of the human diet for over 4,000 years. The mango tree grows in the tropics and produces juicy, nutritious fruits. People eat mangoes alone or add them to fruit salads and salsas. Fresh mangoes are low in calories and contain beneficial nutrients. Available year-round, mangoes are a healthy addition to your diet.

Fiber

Most fruits and vegetables supply fiber to your diet. Mangoes are no different, and provide 2.6 g of dietary fiber in a 1 cup serving. Fiber helps foster proper digestion and prevent constipation. Dietary fiber has more far-reaching benefits, as well. A diet high in fiber can lessen your chances of developing heart disease, Type 2 diabetes and diverticular disease. The Institute of Medicine recommends that women consume at least 25 grams of fiber a day and men consume at least 38 grams. One cup of mango can help you reach that total.

Vitamin A

Mangoes supply a healthy dose of vitamin A. You need adequate amounts of vitamin A in your diet to support healthy eyes and proper bone growth. Mangoes supply 1,785 IU of vitamin A in a 1 cup serving. This is about 35 percent of the vitamin A your body needs daily for good health.

Folic Acid

Folate, or folic acid, is an essential B vitamin with many health benefits. Adequate dietary intake of folic acid is essential for a healthy pregnancy. Folic acid can help prevent birth defects including spina bifida and cleft palate. A folic acid deficiency can also cause miscarriage. Folic acid is used to treat megaloblastic anemia, which occurs when red blood cells are larger than normal. You need 400 mcg of folate every day, and 1 cup of fresh mango supplies 71 mcg.

Other Nutrients

A 1-cup serving of fresh mango supplies other nutrients as well. One of the most notable is vitamin C, with 60 mg per serving. Adult women need about 75 mg of vitamin C a day and men need about 90 mg. Mangoes are high in potassium, and one serving has 277 mg. Mango also contains small amounts of calcium, iron, magnesium and phosphorus. One cup of mango also provides trace amounts of copper, selenium, manganese and zinc. Adding mango to your diet can help you increase your intake of all these important nutrients.

Mangoes have been part of the human diet for over 4,000 years. The mango tree grows in the tropics and produces juicy, nutritious fruits. People eat mangoes alone or add them to fruit salads and salsas. Fresh mangoes are low in calories and contain beneficial nutrients. Available year-round, mangoes are a healthy addition to your diet.

Fiber

Most fruits and vegetables supply fiber to your diet. Mangoes are no different, and provide 2.6 g of dietary fiber in a 1 cup serving. Fiber helps foster proper digestion and prevent constipation. Dietary fiber has more far-reaching benefits, as well. A diet high in fiber can lessen your chances of developing heart disease, Type 2 diabetes and diverticular disease. The Institute of Medicine recommends that women consume at least 25 grams of fiber a day and men consume at least 38 grams. One cup of mango can help you reach that total.

Vitamin A

Mangoes supply a healthy dose of vitamin A. You need adequate amounts of vitamin A in your diet to support healthy eyes and proper bone growth. Mangoes supply 1,785 IU of vitamin A in a 1 cup serving. This is about 35 percent of the vitamin A your body needs daily for good health.

Coconut water has gained in popularity, evolving from a niche health food to a popular beverage, available at many grocery and convenience stores. While not all the health claims associated with coconut water stand up to scrutiny -- for example, it's not "nature's sports drink," notes registered dietitian Jennifer Koslo, writing for Kaplan University's Center for Health and Wellness -- it does offer a variety of health benefits thanks to its nutrient content. Add it to your diet as a healthful beverage, and you'll boost your fiber and mineral intake.

Dietary Fiber

Coconut water offers health benefits by boosting your intake of dietary fiber. Each 1-cup serving of the water contains 2.6 grams of dietary fiber, which is 10 percent of the fiber women need each day, and 7 percent of the fiber men need. Because it contains a significant amount of fiber, coconut water helps you feel full -- the fiber absorbs water, which helps fill your stomach. The fiber in coconut water also regulates your blood sugar, which makes it a healthy choice if you suffer from diabetes, and helps lower cholesterol.

Magnesium and Copper

Coconut water is a good source of the essential minerals magnesium and copper. Magnesium affects the function of your parathyroid gland, a hormone gland located in your neck, and supports your metabolism so that you can convert food into energy. Copper also facilitates energy production and plays a role in the production of collagen, which keeps your bones strong. A 1-cup serving of coconut water contains 60 milligrams of magnesium -- 14 percent of the recommended daily intake for men and 19 percent for women -- along with 96 micrograms of copper, or 11 percent of the daily recommended intake.

Manganese and Potassium

Drink coconut water and you'll also get a significant amount of manganese and potassium. Your body uses potassium to maintain membrane potential, which is the electrolyte balance your cells need to function properly. A serving of coconut water boasts 600 milligrams of potassium, which is 13 percent of your daily recommended intake. The manganese found in coconut water boosts collagen production, a process central to healthy wound healing, and supports your metabolism. A cup of coconut water provides 0.34 milligram of manganese, which is 15 and 19 percent, respectively, of the daily recommended manganese intakes for men and women.

Coconut water has gained in popularity, evolving from a niche health food to a popular beverage, available at many grocery and convenience stores. While not all the health claims associated with coconut water stand up to scrutiny -- for example, it's not "nature's sports drink," notes registered dietitian Jennifer Koslo, writing for Kaplan University's Center for Health and Wellness -- it does offer a variety of health benefits thanks to its nutrient content. Add it to your diet as a healthful beverage, and you'll boost your fiber and mineral intake.

Dietary Fiber

Coconut water offers health benefits by boosting your intake of dietary fiber. Each 1-cup serving of the water contains 2.6 grams of dietary fiber, which is 10 percent of the fiber women need each day, and 7 percent of the fiber men need. Because it contains a significant amount of fiber, coconut water helps you feel full -- the fiber absorbs water, which helps fill your stomach. The fiber in coconut water also regulates your blood sugar, which makes it a healthy choice if you suffer from diabetes, and helps lower cholesterol.

Magnesium and Copper

Coconut water is a good source of the essential minerals magnesium and copper. Magnesium affects the function of your parathyroid gland, a hormone gland located in your neck, and supports your metabolism so that you can convert food into energy. Copper also facilitates energy production and plays a role in the production of collagen, which keeps your bones strong. A 1-cup serving of coconut water contains 60 milligrams of magnesium -- 14 percent of the recommended daily intake for men and 19 percent for women -- along with 96 micrograms of copper, or 11 percent of the daily recommended intake.

Manganese and Potassium

Drink coconut water and you'll also get a significant amount of manganese and potassium. Your body uses potassium to maintain membrane potential, which is the electrolyte balance your cells need to function properly. A serving of coconut water boasts 600 milligrams of potassium, which is 13 percent of your daily recommended intake. The manganese found in coconut water boosts collagen production, a process central to healthy wound healing, and supports your metabolism. A cup of coconut water provides 0.34 milligram of manganese, which is 15 and 19 percent, respectively, of the daily recommended manganese intakes for men and women.