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Coconut Water Nutrition Facts

Coconut Water Nutrition Facts

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Published by raverasim
Coconut Water Nutrition Facts
Coconut Water Nutrition Facts

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Published by: raverasim on Jun 13, 2013
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Coconut water nutrition facts
Coconut water is the juice in the interior or endosperm of young coconut. Its water is one of the
nature’s most refreshing drinks, consumed worldwide for its nutritious and health benefiting
properties.The water is actually obtained by opening a tender, green, healthy, and undamaged coconut. Inside,it's clear liquid is sweet, and sterile and composed of unique chemicals such as sugars, vitamins,minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. In general, young andslightly immature coconuts harvested when they are about 5-7 months of age for the drink.Botanically, coconut plant belongs within the
family of palm trees and has the scientificname:
Cocos nucifera.
 Each nut may contain about 200 to 1000 ml of water depending on cultivar type and size. Any nutsyounger than five months of age tend to be bitter in taste and devoid of nutrients. In contrast, maturenuts contain less water, and their endosperm thickens quickly to white edible meat (kernel).
Coconut milk obtained from the meat is therefore should not be confused with coconut water 
.Coconut palm flourishes well along the costal tropical environments. A coconut tree may yield severalhundred tender nuts each season. Different species of coconut palms are grown all over the tropics.Naturally, their taste and flavor of water show variations according to saline content in the soil,distance from sea shore, mainland, etc.
Health benefits of coconut water
Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packedwith simple sugar, electrolytes, and minerals to replenish hydration levels within the body.
Research studies suggest that
(e.g., kinetin and trans-zeatin) in coconut watershowed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.
Coconut water has been generally offered to patients with diarrhea in many tropic regions toreplace the fluid loss from the gastrointestinal tract and reduce the need for intravenoustherapy. The osmolarity of tender coconut water is slightly greater than that of WHOrecommended ORS (Oral Rehydration Therapy) osmolarity. Presence of other biologicalconstituents like amino acids, enzymes, minerals, and fatty acids may account for this higherosmolarity. However, unlike WHO-ORS, its water is very low in sodium and chlorides, but richin sugars and amino acids. This well-balanced fluid composition with much-needed calorieswould be an ideal drink than any other brand of soft drink beverages in dehydrationconditions.
Coconut water is composed of many naturally occurring
bioactive enzymes
such as
acid  phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases
etc. In effect,these enzymes help in the digestion and metabolism.
Despite very light consistency, its water has much better composition of minerals like calcium,iron, manganese, magnesium, and zinc than some of the fruits like oranges. (Compare themineral composition of  oranges).
Its water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin,pyridoxine, and folates. These vitamins are essential in the sense that the human bodyrequires them from external sources to replenish.
Coconut water contains a very good amount of electrolyte
. 100 ml of water has250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenishelectrolyte deficiency in the body due to diarrhea (loose stools).
Further, fresh coconut water has a small amount of vitamin-C (Ascorbic acid); It providesabout 2.4 mg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant.
See the table below for in depth analysis of nutrients:Coconut water (Cocus nucifera), Fresh,Nutrition Value per 100 g(Source: USDA National Nutrient data base)
PrincipleNutrientValuePercentage of RDA
Energy 19 Kcal 1%Carbohydrates 3.71 g 3%Protein 0.72 g 1.5%Total Fat 0.20 g 1%Cholesterol 0 mg 0%Dietary Fiber 1.1 g 3%
Folates 3 µg 0.75%Niacin 0.080 mg 0.5%Pantothenic acid 0.043 mg <1%Pyridoxine 0.032 mg 2.5%Riboflavin 0.057 mg 4%Thiamin 0.030 mg 2.5%Vitamin C 2.4 mg 4%Vitamin A 0 IU 0%Vitamin E 0 mg 0%Vitamin K 0 mcg 0%
Sodium 105 mg 7%Potassium 250 mg 5%
Calcium 24 mg 2.4%Copper 40 mcg 4.5%Iron 0.29 mg 3.5%Magnesium 25 mg 6%Manganese 0.142 mg %Zinc 0.10 mg 1%
Auxin (Gibberlin) Present --Carotene,ß 0 µg --Cytokines Present --Lutein-zeaxanthin 0 µg --Leucoanthocyanin Present --
Selection and storage
Fresh tender coconuts are readily available in the markets in tropical countries year around. However,they require importation into the semitropical and cold regions. Nowadays, ready to use preparedtender coconuts are made available in USA and Canada imported from Thailand and Malaysia.In the stores, coconut water sold in packets, and bottles. However, their overall nutritional profile maynot be up to the mark in terms of vitamins and enzyme levels, since some kind of additives andpreservative added in order to enhance shelf life.At home, store raw tender coconuts at room temperature for about 5-10 days. Once opened, its waterturns sour in taste and off-flavored due to intense enzymatic activity. Instead, store it inside therefrigerator if not used immediately.
Preparation and serving tips
To prepare, using a long sickle, chisel out the outer shell either at the top or bottom end and cut openthe inner hard layer to expose coconut water. Some sort of experience and caution are required toavoid injury. Its water is then sipped using a straw. Otherwise, the whole nut is tilted upside down totransfer its water into wide mouthed bottle or bowl.
Enjoy the coconut drink without any additions.
Iced coconut water can be a refreshing drink.
Fresh water can be made special drink adding lemon slices, mint leaves,orange zest, etc.
Its gel-like meat (kernel) inside the young tender coconuts is very sweet and delicious.

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