Should one consume coconut water every day rather than regular water, including for kids, and can this result in weight gain? (Thuy, 34, Phu Tho)
Answer:
Coconut water has approximately 19 calories for every 100 grams, contains zero fats, and is packed with various vitamins including Niacin (B3), Pantothenic Acid (B5), Biotin, Riboflavin (B2), Folic Acid, along with trace amounts of Thiamine (B1) and Pyridoxine (B6). Additionally, it includes Vitamin C and essential minerals such as Sodium, Potassium, Calcium, Iron, and Zinc. The drink also boasts amino acids and active substances beneficial to health. Individuals suffering from fevers may find relief through coconut water due to its ability to restore depleted fluids and electrolytes.
Nonetheless, coconut water shouldn’t be used as a substitute for regular water. It’s advisable not to drink it every day over long stretches or in large quantities since this could lead to an imbalance of electrolytes and impact muscle performance.
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A young coconut. Stock image courtesy of Pexels. |
It’s better to enjoy a wide range of fruits instead. Should you decide to have coconut water daily, make sure to cut back on other fruit servings to prevent surpassing the suggested limit, thus avoiding an excess of calories and sugars. Adults ought to see coconut water primarily as a revitalizing drink, with ideally no more than one or two coconuts worth consumed each day.
Young coconut water has lower sugar content and causes only a slight effect on blood glucose levels, rendering it a superior choice compared to mature coconut water, which tends to have a greater influence on blood sugar. contribute to weight gain Individuals with low blood pressure, those who have undergone recent surgery, people dealing with kidney problems, or anyone with elevated potassium levels should seek advice from a nutritional specialist prior to drinking coconut water.
It is advisable not to provide coconut water to children every day because their tiny stomachs might get filled quickly, which could diminish their hunger and disrupt normal meal times. If your child has never had coconut water before, begin with a modest quantity of around 50 ml and incrementally raise this amount over several days to monitor for potential allergies.
Dr. Nguyen Trong Hung
National Institute of Nutrition