Benefits Of Coconut Water In Pregnancy

What is coconut water?

Coconut water, also called tender coconut water, is the liquid obtained from the fruits of the coconut trees (​​Cocos nucifera L.) grown in tropical countries such as Indonesia.^3,4 Coconut is the most extensively grown palm tree worldwide and is widely recognised for its nutritional and medicinal qualities. Coconut water is a clear liquid inside the coconut fruit that is rich in vitamins, minerals, electrolytes, amino acids and antioxidants.³ Coconut water is not to be confused with coconut milk, as they are two different beverages. Despite both coming from the coconut plant, coconut milk is a processed coconut byproduct, while coconut water is a naturally occurring liquid. Therefore, the two have varying nutritional values and are utilised and consumed differently.³

Due to its rich nutrient composition, coconut water has numerous medicinal properties. Traditionally, coconut water has been used for relieving fever, headaches, stomach pains, diarrhoea and kidney problems. Furthermore, coconut water was given to aid the heart's functioning and restore one’s energy levels.^2,3,4 Besides traditional medicine, coconut water has been widely used as a refreshing tropical beverage. Currently, coconut water is argued to have hydrating, laxative, diuretic, antimicrobial and anti-ageing properties, and it has become  a more popular addition to Western diets.⁴ This article will look into the benefits of coconut water, specifically during pregnancy.  

Benefits of coconut water during pregnancy

There is a misconception that coconut water is harmful during pregnancy. In reality, it is not only safe but also incredibly beneficial for pregnant individuals. It can be drunk anytime during pregnancy, so the mother and the baby can benefit from the nutritious liquid. Some ways in which coconut water can help during pregnancy include:  

1. Keeping you hydrated 

Coconut water is widely known to help prevent dehydration. It consists of 95% water and makes an excellent hydrating drink. Coconut water has been described as a hydrating sports beverage and a natural functional drink. Staying hydrated is incredibly important during pregnancy, and coconut water could be a great addition to one’s diet. It can also be a great substitute for sugary drinks and an enjoyable deviation from drinking regular water.^1,3,4

2. Providing you with essential minerals and vitamins 

Coconut water is packed with vitamins, minerals and amino acids that are essential for the health and well-being of pregnant women. Its nutritional content helps strengthen the immune system, which protects the mother and the baby during pregnancy. It also is beneficial for the foetus's development. Furthermore, coconut water contains phosphorus and potassium, enhancing energy levels.^2,3,7  

3. Preventing morning sickness

Research suggests that coconut water can help prevent morning sickness during the first three months of pregnancy. Individuals with hyperemesis gravidarum, a severe form of nausea and vomiting during pregnancy, can also benefit from drinking coconut water. It is common for pregnant women with morning sickness to be dehydrated, and coconut water can help counter the dehydration.⁸

4. Soothing heartburn 

Pregnancy can often cause heartburn, and research suggests that coconut water can help soothe and regulate it. Pregnancy-induced heartburn is usually caused by hormonal changes during pregnancy, or the growing foetus can be pressing against the stomach. The symptoms include bloating, a burning sensation in the chest, and nausea. Some studies suggest that drinking coconut water can improve heartburn during pregnancy.⁷

5. Reducing blood pressure 

Coconut water is rich in potassium, which can help decrease blood pressure. Research has shown that consuming coconut water can lower blood pressure in people with high blood pressure. Some women can suffer from high blood pressure during pregnancy, and drinking coconut water could help regulate one's blood flow and blood pressure.^5,6,8

Other health benefits of coconut water

Coconut water has several other health benefits, including: 

• Cardioprotective activity: animal studies have shown that coconut water has a cardioprotective effect. This could be potentially explained by the rich mineral content in coconut water. Potassium has been known to have cardiovascular protective mechanisms. Furthermore, coconut water has L-arginine, which appears to be a cardioprotective agent⁶ 

• Anti-inflammatory effect: animal studies have revealed that coconut water has anti-inflammatory and wound-healing activity and has been used in treating inflammation and wounds^2,5 

Nutritional facts of coconut water

Coconut water contains an extensive list of minerals and vitamins that are beneficial for our health. Let’s take a closer look at the nutritional composition of coconut water. According to MyFoodData, a serving of 100 grams of coconut water contains the following: 

• Macronutrients
  • Calories: 19 
  • Total fat: 0.2 g 
  • Cholesterol: 0 mg 
  • Sodium: 105 mg
  • Total carbohydrate: 3.7g
  • Total fibre: 0.2 g
  • Total sugars: 2.6 g
  • Protein: 0.7g

• Vitamins
  • Vitamin C: 2.4 mg
  • Riboflavin (B2): 0.1mg
  • Niacin (B3): 0.1 mg 
  • Folate (B9): 3 mcg 
  • Food folate: 3 mcg
  • Folate DFE: 3 mcg
  • Choline: 1.1mcg

• Minerals
  • Iron (Fe): 0.3 mg
  • Calcium: 24 mg
  • Potassium (K): 250 mg
  • Sodium: 105 mg
  • Magnesium: 25 mg
  • Phosphorus (P): 20 mg

• Amino acids
  • Tryptophan: 8 mg
  • Threonine: 26 mg
  • Isoleucine: 28 mg
  • LeucineL 53 mg
  • Lysine: 32 mg
  • MethionineL 13 mg
  • Cystine: 14 mg
  • Phenylalanine: 37 mg
  • Tyrosine: 22 mg
  • Valine: 44 mg
  • Arginine: 118 mg
  • Histidine: 17 mg
  • Alanine: 37 mg
  • Aspartic acid: 70 mg
  • Glutamic acid: 165 mg
  • Glycine: 34 mg
  • Proline: 30 mg
  • Serine: 37 mg

Side effects of coconut water

Coconut water has few side effects and is generally safe for most pregnant women. However, some people may display side effects if they have an allergic reaction or any underlying medical conditions.

Due to its diuretic effects, coconut water is not recommended for individuals with impaired kidney function. Furthermore, coconut water can reduce one’s blood pressure; therefore, it is not recommended for consumption in people with low blood pressure. Coconut water also has high potassium content, so it is crucial to be mindful of your consumption if you have high potassium levels and are taking medication to lower them. If you are concerned or unsure about your coconut water intake, always seek advice and consult your general practitioner or obstetrician-gynaecologist, who can advise you further. 

It is always recommended to consume fresh coconut water. However, coconut water can also be purchased from manufacturers and be canned or bottled. It is necessary to study the nutritional information on the labels, as manufacturers can add sugar to the drink, which can in turn cause weight gain or elevated blood sugar levels. Therefore, it is recommended to consume unsweetened fresh coconut water and to do so in moderation. 

How much and how often should I drink coconut water?

As with everything, you should be mindful of your coconut water intake. Even though coconut water is hydrating and beneficial for health, it is not a substitute for water. It is generally recommended to limit your consumption of coconut water to one drink per day. Overconsumption of coconut water can lead to electrolyte imbalance in the body. 

Summary

Coconut water is an excellent hydrating drink that also has numerous health benefits. It is safe to drink during pregnancy and has a number of health benefits, including hydration, prevention of morning sickness, and a supply of essential minerals and vitamins, among others. However, moderation is the key to safety. Be mindful of your existing medical conditions and how coconut water consumption could benefit or harm you. It is also important to be aware of potential side effects for individuals with high potassium levels, impaired kidney function or low blood pressure. It is also recommended to prioritise unsweetened fresh coconut water, as bottled or canned coconut water can have added sugar, which could lead to weight gain or high blood sugar levels.