Coconut water, the clear liquid found inside coconuts, is widely recognized as a health food with numerous benefits. It is known for its ability to hydrate, aid in lowering blood sugar, contribute to improved urinary and heart health, and make for a great recovery drink after intense exercise.

Here’s a breakdown of its nutritional content:

• One cup contains about 60 calories, 15 carbs, and eight sugars.
• It provides 4% calcium, 4% magnesium, 2% phosphorus, and a substantial 15% potassium (600 mg, far surpassing the amount found in a banana).

Many studies indicate that most Americans lack sufficient potassium in their diets, and maintaining an adequate potassium level is associated with decreased risks of high blood pressure, kidney stones, and better bone health.

Coconut water is a natural source of electrolytes, making it beneficial for hydration. While water remains the best choice for weight loss, coconut water offers a flavorful alternative rich in antioxidants. It is low in carbs compared to juices. However, a word of caution for those with kidney disease: it can stress already vulnerable kidneys.

Fresh coconut water is more nutrient-rich compared to store-bought varieties. When choosing coconut water, be vigilant about added sugars and opt for options without them. You can enjoy your coconut water over ice, in a smoothie, or straight from the shell.