Coconut water contains very little energy, only about 19 calories per 100g, is fatty and rich in beneficial vitamins and minerals such as vitamins B3, B5, biotin, B2, folic acid, a small amount of vitamin B1, B6, vitamin C along with sodium, potassium, calcium, iron and zinc. In addition, coconut water also contains amino acids and many beneficial biological compounds for health.
Thanks to being rich in electrolytes, coconut water is especially suitable for people with fever or dehydration, helping to replenish the lost water and minerals. However, despite many benefits, coconut water cannot completely replace filtered water in daily life. Drinking coconut water too often, for too long or in large quantities can disrupt electrolytes, thereby affecting the function of muscles and the body in general.
Instead of abusing coconut water, people should maintain a diet of a variety of fruits. If you drink one coconut every day, you need to adjust to reduce the amount of other fruits to avoid exceeding the recommended needs. Consuming too much can lead to excess energy accumulating gradually over time, while increasing the amount of single sugar in the diet. For adults, coconut water should only be considered a refreshing drink, and should not drink more than 1-2 fruits per day.
Compared to old coconut water, young coconut water contains less sugar, so it has less impact on blood sugar and the risk of weight gain. However, some groups of people still need to be cautious when using it, including people with low blood pressure, people who have just had surgery, people with kidney disease or high blood potassium. These cases should consult a nutritionist before use.
For young children, coconut water should not be given daily because the child's stomach is still small, if drunk a lot, it is easy to feel full, reduce cravings and affect main meals. For children who have never drunk, parents should give a small amount of about 50 ml for a few days to monitor whether the child is allergic or not.
