Nuts, coconut water (liquid from coconuts)
Category: Nut & Seed Products
Nutrition Highlights
Serving Size
Calories
45
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 36 (78.6%) |
| Protein | 6.9 (15.3%) |
| Fat | 4.3 (9.5%) |
| Total | 45 (100%) |
Serving: 1 cup [240g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 228 (95.0%) |
| Carbohydrate | 8.9 (3.7%) |
| Protein | 1.7 (0.7%) |
| Ash | 0.9 (0.4%) |
| Fat | 0.5 (0.2%) |
| Total | 240 (100%) |
Serving: 1 cup [240g]
Benefits
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High in electrolytes like potassium and sodium which helps rehydrate the body
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Rich in antioxidants and nutrients that support heart health
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Low in calories and fat but high in fiber which helps promote fullness
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Contains vitamin C which supports immune function
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The liquid can help improve digestion and nutrient absorption
Risks
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Coconut water is generally low in calories but high in sugar content. Drinking too much can contribute to weight gain and obesity
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Coconut water lacks fiber and essential nutrients found in many other fruits and vegetables. It should not replace more nutritious beverage options
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The high sugar content in coconut water can cause spikes and crashes in blood sugar levels. This is not recommended for people with diabetes or prediabetes
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While coconut water provides some electrolytes, its potassium content is relatively low compared to other sources like bananas and potatoes
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Like any fruit juice, coconut water lacks the fiber of whole coconuts. Fiber helps slow digestion and the absorption of sugar into the bloodstream
Additional Information
Nuts are a nutrient-dense food that offer a wide range of health benefits. They are packed with essential nutrients such as healthy fats, protein, fiber, vitamins, minerals, and antioxidants. Nuts are known for their heart-healthy properties as they contain monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
One primary attribute of nuts is their high content of healthy fats. These fats, including omega-3 and omega-6 fatty acids, are crucial for brain function, reducing inflammation, and supporting overall well-being. Nuts also provide a good amount of plant-based protein, making them an excellent choice for vegetarians and vegans to meet their protein needs. The fiber content in nuts aids in digestion, promotes satiety, and helps regulate blood sugar levels.
Secondary attributes of nuts vary depending on the type. For instance, almonds are rich in vitamin E, which acts as an antioxidant and supports skin health. Walnuts are a great source of omega-3 fatty acids, which have anti-inflammatory properties and contribute to brain health. Cashews are high in minerals like magnesium and zinc, which are essential for various bodily functions, including immune system support and bone health.
While nuts offer numerous nutritional benefits, it is important to be mindful of portion sizes due to their high calorie content. Overconsumption can lead to weight gain, especially when eaten in large quantities or paired with energy-dense foods. Moderation is key to enjoy the health benefits without exceeding calorie needs.
Coconut water, the liquid extracted from coconuts, has gained popularity as a natural and refreshing beverage. It is known for its hydrating properties and is often marketed as a natural electrolyte drink. Coconut water is low in calories and fat, making it a suitable option for those watching their weight or looking for a low-calorie alternative to sugary beverages.
One primary attribute of coconut water is its high potassium content. Potassium is an essential mineral that helps regulate blood pressure, balance fluids in the body, and support muscle function. Coconut water also contains small amounts of other electrolytes like magnesium, calcium, and sodium, which are important for maintaining proper hydration and supporting nerve and muscle function.
Secondary attributes of coconut water include its natural sweetness and the presence of antioxidants. The natural sugars found in coconut water provide a quick source of energy, making it a popular choice for athletes or as a post-workout beverage. Additionally, coconut water contains antioxidants such as vitamin C and certain plant compounds that have been linked to reducing oxidative stress and inflammation in the body.
While coconut water offers hydration and some nutritional benefits, it is essential to note that it should not replace plain water as the primary source of hydration. It is still important to drink an adequate amount of water daily to meet hydration needs. Additionally, some commercially available coconut water products may contain added sugars or flavors, so it is advisable to check labels and opt for natural and unsweetened varieties.
In conclusion, nuts and coconut water both provide various nutritional benefits. Nuts offer healthy fats, protein, fiber, vitamins, minerals, and antioxidants, contributing to heart health, brain function, and overall well-being. Coconut water is hydrating, rich in potassium and electrolytes, and contains antioxidants. However, portion control is crucial with nuts due to their high calorie content, and coconut water should not replace plain water for hydration.