10 amazing ways eating oranges can make you healthy

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7 Amazing Benefits of Coconut Water

Coconut water is an antioxidant-rich substance that helps remove toxins from the body. It can aid in maintaining proper blood flow and sugar levels. Since it works to keep your body healthy, you’ll also see this reflected in your physical appearance. Coconut water can also improve the health of your skin and hair. Add this healthful beverage to your diet to reap these awesome benefits.

coconut water

1. Aid Digestion

Coconut water can improve your digestion. If you have a healthy digestion, your body can eliminate waste and release toxins efficiently. Your digestive system supports your overall well-being because it helps break down the nutrients you get from the foods you eat. Anything that supports your digestive system is always good, and coconut water does that effectively.

2. Weight Loss

Obesity is one of the leading health issues in America. People are trying hard to lose weight. Coconut oil can help your weight loss endeavours. Since it acts as a diuretic, it is very effective in helping you lose weight. Coconut water also hydrates the body well.  If you’re properly hydrated, your body will store less fat.  It can help you lose excess water weight, which is very helpful if you are trying to shed a few pounds.

3. Balance Glucose

Coconut water has nutritional properties that help your body manage your blood sugar levels, which makes it great for diabetic patients. It has high fibers content, and it is an alkaline pH food, which makes it great for coping up with the acid-producing factors in the body.

Poor blood circulation is one of the effects of diabetes. Coconut water can improve blood circulation by widening blood vessels. This gives the patient relief from these problems. Abdominal weight gain is another effect of diabetes. It is filled with essential salts, minerals and other nutrients. It also has no cholesterol. Coconut water is rich in omega-3s and antioxidants. All of these nutrients help maintain blood sugar levels and body weight.

4. Stimulate Hair Growth

Poor blood circulation is one of the leading causes for hair loss. Since coconut water can improve your blood circulation, it can also remedy problems with thinning hair. With the proper blood flow, your hair follicles will be stronger and the density of your hair will increase.

Coconut water also has antibacterial and antifungal properties that will protect your scalp from dandruff and lice, both of which hinder hair growth. If you massage your hair with coconut water every day, you can tame rough and unruly hair. It also has hydrating properties; serving as a natural conditioner it will make your hair smooth, shiny and extra-soft.

5. Anti-Aging

Drink coconut water on a regular basis to keep your skin fresh, glowing and healthy. Coconut water is rich in zinc, iodine, selenium, manganese, sulphur and boron. These elements protect your body from cell damage caused by toxins. This will keep your body and skin looking young and vibrant. Coconut water also has cytokinins, which are phytohormones that can protect your body from aging and cancer.

6. Blemish Buster

If you have acne problems, coconut water can easily become your best friend. It can help eliminate acne and blemishes, dark spots and wrinkles. Mix coconut water with 25 grams of turmeric paste, wash your face with this mixture to eliminate stubborn acne.

7. Skin Hydration

Dehydration is very common during the summer due to the heat. Your skin can easily get dry or rough. Since coconut water is an excellent hydrating agent, use it as a simple face rinse to keep your skin hydrated and healthy.

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Health Advantages of Coconut Water
Coconut water offers numerous health benefits.Photo Credit Jupiterimages/Photos.com/Getty Images

Coconut water is the liquid found inside unripe coconuts that eventually forms the familiar white pulp as the fruit matures. Natives have consumed coconut water for centuries, knowing it is helpful for building a strong immune system. In addition, coconut water may be useful for hydrating the body due to high levels of electrolytes. Coconut waters provides a variety of medicinal uses and is an inexpensive, natural way to supplement your diet.

High in Electrolytes

Coconut water is often used to re-hydrate the body during and after exercise, according to the Texas Department of State Health Services. The coconut water takes the place of sugary electrolyte drinks, supplying high levels of potassium, magnesium, sodium, calcium and phosphorus. In addition, it is low in sugar, fats and cholesterol. The Food and Agriculture Organization of the United Nations has received the first patent for the UN to produce a sports drink with coconut water.

Eliminates Parasites

Coconut water is sterile and can be used to eliminate parasites and worms in the intestines, says Bruce Fife in "Coconut Water for Health and Healing." Mixing a glass of coconut water with a teaspoonful of olive oil for three days will help kill off parasites and allow them to pass from the system. Consult your health practitioner before doing this to make sure your problem is parasites and not some other condition that may mimic the symptoms.

Disinfectant And Blood Transfusions

Because coconut water is sterile when it comes out of the coconut, it can be used to disinfect wounds, according to Fife. In addition to being sterile, he adds that coconut water is almost identical to human plasma chemically and can be used as a universal donor for blood transfusions in emergencies.

Dissolves Kidney Stones

Due to its high quantities of potassium, coconut water may help alkalize urine and dissolve certain types of kidney stones. Dr. Theodore Baroody discusses in his book "Alkalize or Die" how foods high in potassium are excellent sources of nutrients that help create an alkaline-forming environment in the blood and urine, altering the body's pH and dissolving various calculi.

Prevents and Relieves Vomiting

Coconut water may be helpful for reducing vomiting and nausea, according to Fife. It is especially helpful in replacing fluids lost during vomiting in diseases, such as typhoid, malaria and severe intestinal flu.

The Top 5 Healthiest Seeds

I previously posted my list of different types of nutsthat are healthy and nutritious. Like nuts, seeds are a vital part of our diet. Seeds are high in fiber,vitamin E and monounsaturated fats that can help keep our heart healthy and our body disease free.

Healthy seeds are also great sources of protein, minerals, zinc and other life-enhancing nutrients. Numerous studies have shown that different types of seeds and nuts can actually prevent weight gain, the development of heart disease and the accumulation of LDL cholesterol.

If you are going to add seeds to your diet, I would recommend that you eat only organic seeds, in their raw state. I personally try to avoid irradiated or roasted seeds, and stick with raw seeds. Here is my list of the five healthiest seeds you should add to your diet. (In no particular order)

 

1. Hemp Seeds

Hemp seeds are truly a super food, as they are packed with an impressive list of nutritional attributes. Perfectly balanced with a three to one omega-6 to omega-3 oil ratio, they are also an excellent source of gamma linoleic and acid.

Containing 10 essential amino acids, hemp seeds are composed of over thirty percent pure protein, making them an excellent daily protein source. They are also composed of 40 percent fiber, the highest amount of any grain on earth! Also containing disease-fighting phytosterols, studies show that hemp seeds, or even hemp milk, support heart health and can provide nutritional support against many unpleasant disaease.

2. Sunflower Seeds

Sunflower Seeds are healthy

The perfect phytochemical-rich seed for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake.

Sunflower seeds are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E [1], selenium and copper, all crucial elements in supporting heart health and balancing troublesome cellular damage.

3. Sesame seeds

Sesame Seeds are healthy

Traditional societies have touted the positive benefits of this seed for thousands of years.

Sesame seeds are very high in calcium, magnesium, zinc, fiber, iron, B1 and phosphorus, sesame seeds are unique in their chemical structure. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent many health problems, including PMS.

 

4. Pumpkin Seeds

Some scientific studies have shown that the components of pumpkin seeds may stop the triggering of cancerous behavior in male prostate cells [2].

Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities. These seeds are also high in omega-3 fatty acids and zinc, two important nutrients that may play a role in supporting skeletal health. Finally, pumpkin seed are high in phytosterols, plant components that aid in keeping stable levels of cholesterol and enhanced immune response.

5. Chia seeds

Chia Seeds are healthy

Yes, just like the seeds you used for sprouting your Chia pet, these seeds are from the mint family. Extremely tiny, yet extremely potent, these small seeds are packed full of fiber, protein, nutrient oils, variousantioxidants and even calcium.

Studies show that chia seeds stabilize the blood sugar, promote heart health, as well as increase weight loss. These amazing little seeds are an excellent source of high-quality fats, as they are made up of a whopping 34% pure omega-3 oils.

The Benefits of Eating Seeds

I personally love to eat raw seeds and nuts. I eat them on a daily basis and they give me more natural energy than any other food. They’re great if you want a quick, healthy snack that is still low in calories. Obviously, there are many types of seeds that I left off this list, but the seeds listed above are my personal favorites.. What’s your favorite type of seed?

17 Reasons Why You Need a Mango Every Day

 

Mangoes may very well be the king of all fruits. They fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean your skin, and make the perfect snack. Here are 17 healthy reasons why you should be eating a mango every day.

Nutrition chart
One cup of mangoes (225 gms contain) contains the following percentages that apply to daily value.
105 calories
76 percent vitamin C (antioxidant and immune booster)
25 percent vitamin A (antioxidant and vision)
11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
9 percent healthy probiotic fibre
9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
7 percent potassium (to balance out our high sodium intake)
4 percent magnesium

1. Fights cancer
Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against colon, breast, leukemia and prostate cancers.

2. Keeps cholesterol in check
Mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure.

3. Skin cleanser
Mangoes help you unclog your pores and add freshness to the face. Mangoes are applicable to any skin type. They help clear clogged pores that cause acne. Just slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face and see the results.

4. Alkalizes the body
According to natural health school.com, mango is rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

5. Weight loss
Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.

6. Regulates diabetes
Not only the fruit but the leaves of mangoes are healthy too. For people suffering from diabetes, just boil 5-6 mango leaves in a vessel, soak it through night and drink the filtered decoction in the morning. This is helps in regulating your insulin levels.

Mango has a low glycemic index (41-60) so going a little overboard will not increase your sugar levels.

7. Aphrodisiac
Mango has aphrodisiac qualities and is also called the ‘love fruit’. Mangoes increase the virility in men. Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boosts sex drive.

8. Eye care
Did you know that mango is rich in vitamin A. One cup of sliced mangoes equals 25% intake of your daily need of vitamin A. Mangoes help in promoting good eye sight, fights dry eyes and also prevent night blindness.

9. Helps in digestion
Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination. It is is rich in pre-biotic dietary fibre, vitamins and minerals.

10. Heat stroke
When the sun is bogging you down this summer, just chop of a mango in a juicer; add a little water and a tbsp of sugar free or honey. This juice will instantly cool you down and prevent heat stroke.

11. Strengthens your immune
The deadly combination of vitamin C, vitamin A and 25 different kinds of carotenoids keep your immune system healthy.

12. Body scrub
Make a paste of mashed mango, honey and milk and use as a body scrub, you will feel that your skin is tender and smooth.

13. Aids concentration and memory
Studying for exams? This fruit is rich in glutamine acid– an important protein for concentration and memory. Feed mangoes to children who find it difficult to concentrate on studies.

14. High iron for women
Mango is rich in iron, hence it is a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.

15. Reduces Kidney Stones 
In Chinese medicine, mangoes are considered sweet and sour with a cooling energy also capable of reducing the risk of kidney stone formation.

16. Perfect Snack
Instead of snacking on unhealthy chips and cookies, why not feast on slices of mangoes instead. They are perhaps one of the tastiest dehydrated fruits of all.

17. Stomach Tonic 
Before going to bed put some 10 or 15 mango leaves in warm water and close it with lid. The next day morning filter the water and drink it in empty stomach. Do this regularly.

 

by Mae Chan
PreventDisease.com

Mangoes may very well be the king of all fruits. They fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean your skin, and make the perfect snack. Here are 17 healthy reasons why you should be eating a mango every day.

Nutrition chart
One cup of mangoes (225 gms contain) contains the following percentages that apply to daily value.
105 calories
76 percent vitamin C (antioxidant and immune booster)
25 percent vitamin A (antioxidant and vision)
11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
9 percent healthy probiotic fibre
9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
7 percent potassium (to balance out our high sodium intake)
4 percent magnesium

1. Fights cancer
Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against colon, breast, leukemia and prostate cancers.

2. Keeps cholesterol in check
Mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure.

3. Skin cleanser
Mangoes help you unclog your pores and add freshness to the face. Mangoes are applicable to any skin type. They help clear clogged pores that cause acne. Just slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face and see the results.

4. Alkalizes the body
According to natural health school.com, mango is rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

5. Weight loss
Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.

6. Regulates diabetes
Not only the fruit but the leaves of mangoes are healthy too. For people suffering from diabetes, just boil 5-6 mango leaves in a vessel, soak it through night and drink the filtered decoction in the morning. This is helps in regulating your insulin levels.

Mango has a low glycemic index (41-60) so going a little overboard will not increase your sugar levels.

7. Aphrodisiac
Mango has aphrodisiac qualities and is also called the ‘love fruit’. Mangoes increase the virility in men. Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boosts sex drive.

8. Eye care
Did you know that mango is rich in vitamin A. One cup of sliced mangoes equals 25% intake of your daily need of vitamin A. Mangoes help in promoting good eye sight, fights dry eyes and also prevent night blindness.

9. Helps in digestion
Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination. It is is rich in pre-biotic dietary fibre, vitamins and minerals.

10. Heat stroke
When the sun is bogging you down this summer, just chop of a mango in a juicer; add a little water and a tbsp of sugar free or honey. This juice will instantly cool you down and prevent heat stroke.

11. Strengthens your immune
The deadly combination of vitamin C, vitamin A and 25 different kinds of carotenoids keep your immune system healthy.

12. Body scrub
Make a paste of mashed mango, honey and milk and use as a body scrub, you will feel that your skin is tender and smooth.

13. Aids concentration and memory
Studying for exams? This fruit is rich in glutamine acid– an important protein for concentration and memory. Feed mangoes to children who find it difficult to concentrate on studies.

14. High iron for women
Mango is rich in iron, hence it is a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.

15. Reduces Kidney Stones 
In Chinese medicine, mangoes are considered sweet and sour with a cooling energy also capable of reducing the risk of kidney stone formation.

16. Perfect Snack
Instead of snacking on unhealthy chips and cookies, why not feast on slices of mangoes instead. They are perhaps one of the tastiest dehydrated fruits of all.

17. Stomach Tonic 
Before going to bed put some 10 or 15 mango leaves in warm water and close it with lid. The next day morning filter the water and drink it in empty stomach. Do this regularly.

- See more at: http://healthimpactnews.com/2013/17-reasons-why-you-need-a-mango-every-day/#sthash.iGxXWAbA.dpuf

20 Reasons Why You Should Eat An Entire Avocado Every Day

There’s no denying that Americans love avocados. During Superbowl festivities alone, 79 million pounds of avocados are eaten. That’s roughly 158 million avocados!

This fat-filled fruit tastes so delicious that it seems like it can’t be good for you! Luckily, that couldn’t be further from the truth – avocados are bursting with nutrients and offer a myriad of health benefits.

In fact, research shows that people who eat avocados tend to be generally healthier, with a much higher nutrient intake and lower Body Mass Index than those who don’t.

So don’t just limit your avocado consumption to Superbowl season…you’ll be missing out on these 20 great health benefits if you do!

 

Nutrient Rich

Avocados are an incredibly rich source of nutrients and offer nearly 20 vitamins and mineralsin every serving. Of your Recommended Daily Values (RDV), one avocado typically contains:

  • 53% Vitamin K
  • 41% Folate
  • 33% Vitamin C
  • 28% Pantothenic Acid
  • 28% Potassium
  • 26% Vitamin B6
  • 21% Vitamin E
  • 19% Copper

A Source of Healthy Fats

Although the fat content of avocados is high, they contain ‘good fats’ including monounsaturated fat.

This type of fat can reduce the risk of stroke or heart attack along with the levels of bad cholesterol in the blood.

Manage Your Weight

Surprisingly, eating avocados may actually help you lose weight!

study, published in the Nutrition Journal, found that eating just half an avocado with lunch helped overweight people feel satisfied and full for longer after eating.

Participants reported a 40% less desire to eat over a three hour period, and a 28% less desire over a five hour period after the meal. They were also more satisfied after their meal and had less desire to snack!

Prevent Diabetes

Avocados appear to be helpful in regulating blood sugar levels.

Keeping blood sugar levels stable is important in reducing your risk of diabetes – a disease that the Centers for Disease Control and Prevention estimates will affect 40% of Americans at some point during their lives.

After eating half an avocado with lunch, participants had their blood glucose and insulin levelsmeasured at specific intervals.

Even though adding avocado to the meal increased its calorie and carbohydrate content, participants showed no increase in blood sugar levels when compared with those who ate a standard lunch with no avocado.

Fight Inflammation

Chronic inflammation in the body is thought to be responsible for asthma, allergies, arthritis, Alzheimer’s, heart disease, cancer … and most of today’s modern diseases.

Avocado might just help fight inflammation, thanks to its oleic acid content – the monounsaturated fat in olive oil that’s responsible for much of its healthful properties.

Oleic acid has been linked with reduced inflammation in several studies.

 

Eye Health

If you’ve read the article ‘14 Foods That Will Save Your Eyesight’ you’ll know just how important the nutrients lutein and zeaxanthin are in fighting macular degeneration, one of the leading causes of blindness in the US.

The only way to get lutein and zeaxanthin into our bodies is through diet, which is why we need to eat more foods rich in these phytonutrients.

And guess what?

One study has shown that avocados are the best source of lutein among the top 20 fruits most regularly consumed. They’re also a good source of zeaxanthin so eat up for better eye health!

Healthy Skin and Hair

With healthy fats and inflammation fighting properties, avocado can give you smooth skin andglossy hair.

One fruit also contains over 20% of your daily dose of Vitamin E which protects body tissue from damage by free radicals, thought to play a role in aging.

Instead of buying expensive Vitamin E enriched skincare creams, eat avocados or try avocado oil and fight aging from within!

Lower Cholesterol Levels

One in three American adults suffer with high cholesterol, doubling their risk of heart disease. Luckily, there are many natural ways to lower cholesterol levels.

Research has found that eating avocados regularly may be one of those ways. Avocados can reduce total cholesterol levels significantly, lower blood triglycerides, and lower LDL cholesterol (the bad) while increasing HDL cholesterol (the good).

Recommended Reading: 21 Foods That Naturally Unclog Arteries

Improve Nutrient Absorption

When it comes to vitamins, minerals and other nutrients, it doesn’t matter how much we eat. It really doesn’t!

What matters is how much we absorb.

Some nutrients are fat soluble, meaning they need to be combined with fat in order for our bodies to assimilate them. Examples of fat-soluble nutrients include Vitamin A, Vitamin D, Vitamin E and Vitamin K, along with certain antioxidants.

Adding half an avocado to a salad of spinach, lettuce and carrots saw participants absorb the antioxidants alpha-carotene 8.3 times, beta-carotene 13.6 times and lutein 4.3 times better than those who ate the salad without avocado.

Role in Cancer Fighting

A small piece of research points to avocado being beneficial in fighting cancer.

One study has shown that avocado extract may stop or slow the growth of prostate cancer cells. Another has shown that it may help reduce the side effects of chemotherapy.

However, these studies are limited so it may be best to just enjoy avocado for the wealth of other benefits it brings.

Recommended Reading: 15 Surprising Every Day Things That Increase Your Cancer Risk

Strong Bones

While you’ll need more than an avocado to build and retain strong bones, eating this fruit regularly might give you a helping hand.

Avocados contain a good helping of bone-healthy nutrients including Vitamin K, copper and folate.

Mix your avocado with a variety of other fruits and vegetables for the best bones you can build – several studies prove that eating fresh produce benefits bone health in both men and women of all ages.

 

Pain Relief

Avocado extract has been proven to reduce symptoms of arthritis of the bones (osteoarthritis).

Thanks to its anti-inflammatory benefits, it may even relieve other sorts of inflammatory-related aches and pains too.

For other natural methods of pain relief see here.

Improve Digestion

Fiber is an important component of any balanced diet – it keeps your digestive system running smoothly.

Even though fruits and veggies are absolutely loaded with fiber, it’s something that most Americans don’t get enough of!

Aim to hit your fiber target by eating more avocado – one fruit contains 13 grams, around 54% of your recommended daily fiber intake!

Important for Expecting Mothers

According to What to Expect, avocados are one of the most important foods that pregnant women can eat. They’re loaded with folate, potassium, Vitamin C and Vitamin B6.

In particular, folate is really important for expectant mums…it’s essential for the healthy development of the fetus in early pregnancy, while Vitamin B6 helps with the baby’s tissue and brain growth and eases morning sickness.

Control Blood Pressure

According to the American Heart Association, a diet rich in natural sources of potassium is important for controlling blood pressure, thanks to potassium’s ability to reduce the effects of sodium in the body.

Avocados are a great natural source of potassium – with one fruit containing 28% of your recommended daily potassium intake.

However, don’t forget that avocados are a high fat food and excess weight does your blood pressure levels no favors. If you’re adding avocado to your diet, make sure you reduce your fat intake in other areas to balance things out.

An Energy Boost

Adding an avocado to your lunchtime meal may help you avoid the 3pm slump! Of all three macronutrients (carbs, protein, fats), fat is the most concentrated source of energy for our bodies.

Healthy fats provide a slow, steady stream of energy so you can power right through the workday. In addition, when they’re eaten along with a carbohydrate, they slow the digestion of the carbs, meaning you won’t suffer the energy-zapping sugar crash that typically follows simple carbs like white bread.

Improve Immunity

Avocados are a great source of the B vitamins, which help you fight off illness and infection. They also give you plenty of Vitamin C and E – both natural immune boosters.

Vitamin C is so important for our wellbeing that Dr Mark Moyad of the University of Michigan claims that ‘high blood levels of vitamin C may be the ideal nutrition marker for overall health’.

Enhance Your Mood

An avocado a day might cheer you up thanks to its vitamin and mineral content – especially potassium and folate.

Some studies have found a link between a lack of potassium and depression. A review of several scientific studies on the relationship between sodium, magnesium and potassium in depressed patients, found that depressed men and women all had low levels of potassium.

1993 study found similar – depressed patients exhibited lower potassium levels than healthy people did.

Folate, too, is important to stave off low mood and signs of depression, something researchers have recognized since the 1960s.

Brain Food

Copper is a brain stimulant, which is why avocados can be classed as a brain food. After all, they do contain almost 20% of your daily copper needs.

This often neglected mineral is directly linked with higher thought processes and creative or ‘out of the box’ thinking.

Delicious & Versatile

Aside from all the incredible health benefits avocado can bring you, let’s not forget that it’s an incredibly delicious fruit which can be used in a variety of ways.

Sure, you can eat it in guacamole, or add it to salads and sandwiches. But you should know it can be used a whole lot more creatively than that!

Coconut water benefits your brain thanks to its B-6 content.

Coconut water benefits your brain thanks to its B-6 content.

If you haven't yet tried coconut water -- the fluid extracted from the center of young, green coconuts -- you're missing out. Coconut water makes for a refreshing beverage after a tough workout, and its delicate flavor complements other healthful ingredients in recipes. Adding coconut water to your diet boosts your intake of essential nutrients, including potassium, magnesium and manganese. It also provides a small amount of vitamin B-6, a vitamin important for good health.

Physiological Importance of Vitamin B-6

Vitamin B-6 plays a key role in brain function because it helps you make serotonin and norepinephrine -- two chemicals that regulate brain function. Norepinephrine acts as a natural stimulant and aids in memory formation, while serotonin plays a role in mood regulation and mental health. Vitamin B-6 also regulates the function of steroid hormones -- a hormone family that includes testosterone and estrogen -- and helps you produce red blood cells.

Coconut Water and B-6

Coconut water serves as only a modest source of vitamin B-6, and each 1-cup serving provides 0.08 milligram of the nutrient. This makes up slightly more than 6 percent of the recommended daily intake for men and women between the ages of 19 and 50, according to B-6 intake guidelines determined by the Institute of Medicine. A cup of coconut water provides almost 5 percent of the recommended daily intake for men age 51 or older, and a little more than 5 percent of the daily intake for women in the same age group. Each serving of coconut water also provides almost 5 percent of the recommended daily intake for women who are pregnant or lactating.

Comparison to Other Foods

Coconut water's vitamin B-6 content pales in comparison to that of many other beverages. For example, popular varieties of energy drinks contain your entire recommended daily intake of vitamin B-6 in a single serving. Prune, pineapple and carrot juices also contain more vitamin B-6 than coconut water. In addition, a serving of sunflower seeds, walnuts, avocados, apricots, bananas and spinach all contribute more to your daily vitamin B-6 requirement than a serving of coconut water.

Meal Tips and Ideas

Pair coconut water with ingredients richer in vitamin B-6 to boost your daily intake. Try using it as a base for fruit and vegetable smoothies -- a mixture of coconut water, banana, spinach and sunflower seed butter makes for a green smoothie rich in vitamin B-6, while coconut water, avocado, hazelnut butter and cacao blend together for a creamier smoothie option. Alternatively, pair your coconut water with an ounce of mixed nuts for a vitamin B-6-rich snack that's also easily consumed on the go.

Coconut water benefits your brain thanks to its B-6 content.

Coconut water benefits your brain thanks to its B-6 content.

If you haven't yet tried coconut water -- the fluid extracted from the center of young, green coconuts -- you're missing out. Coconut water makes for a refreshing beverage after a tough workout, and its delicate flavor complements other healthful ingredients in recipes. Adding coconut water to your diet boosts your intake of essential nutrients, including potassium, magnesium and manganese. It also provides a small amount of vitamin B-6, a vitamin important for good health.

Physiological Importance of Vitamin B-6

Vitamin B-6 plays a key role in brain function because it helps you make serotonin and norepinephrine -- two chemicals that regulate brain function. Norepinephrine acts as a natural stimulant and aids in memory formation, while serotonin plays a role in mood regulation and mental health. Vitamin B-6 also regulates the function of steroid hormones -- a hormone family that includes testosterone and estrogen -- and helps you produce red blood cells.

Coconut Water and B-6

Coconut water serves as only a modest source of vitamin B-6, and each 1-cup serving provides 0.08 milligram of the nutrient. This makes up slightly more than 6 percent of the recommended daily intake for men and women between the ages of 19 and 50, according to B-6 intake guidelines determined by the Institute of Medicine. A cup of coconut water provides almost 5 percent of the recommended daily intake for men age 51 or older, and a little more than 5 percent of the daily intake for women in the same age group. Each serving of coconut water also provides almost 5 percent of the recommended daily intake for women who are pregnant or lactating.

Comparison to Other Foods

Coconut water's vitamin B-6 content pales in comparison to that of many other beverages. For example, popular varieties of energy drinks contain your entire recommended daily intake of vitamin B-6 in a single serving. Prune, pineapple and carrot juices also contain more vitamin B-6 than coconut water. In addition, a serving of sunflower seeds, walnuts, avocados, apricots, bananas and spinach all contribute more to your daily vitamin B-6 requirement than a serving of coconut water.

Meal Tips and Ideas

Pair coconut water with ingredients richer in vitamin B-6 to boost your daily intake. Try using it as a base for fruit and vegetable smoothies -- a mixture of coconut water, banana, spinach and sunflower seed butter makes for a green smoothie rich in vitamin B-6, while coconut water, avocado, hazelnut butter and cacao blend together for a creamier smoothie option. Alternatively, pair your coconut water with an ounce of mixed nuts for a vitamin B-6-rich snack that's also easily consumed on the go.