Answer:

Coconut water is low in calories (about 19 calories per 100g), fat-free, and rich in vitamins such as B3, B5, biotin, B2, folic acid, and small amounts of vitamins B1 and B6, as well as vitamin C and minerals like sodium, potassium, calcium, iron, and zinc. It also contains amino acids and bioactive compounds. For people with a fever, coconut water can help replenish lost fluids and electrolytes.

However, coconut water should not replace plain water. It is not recommended to consume it daily over extended periods or in excessive amounts because it may cause electrolyte imbalances and affect muscle function.

Instead, it is best to consume a variety of fruits. If you drink coconut water every day, you should reduce your intake of other fruits to avoid exceeding the recommended amount, which could lead to excessive calorie and sugar consumption. For adults, coconut water should be viewed as a refreshing beverage, and it is best not to exceed one or two coconuts per day.

Young coconut water contains less sugar and has a minimal impact on blood sugar levels, making it a better option than mature coconut water, which is more likely to contribute to weight gain. People with low blood pressure, recent surgery, kidney issues, or high potassium levels should consult a nutrition expert before consuming coconut water.

For children, it is not recommended to give coconut water daily as their small stomachs may fill up, suppressing their appetite and interfering with regular meals. For children who have never consumed coconut water, start with a small amount (about 50 ml) and gradually increase it over a few days to check for any allergic reactions.

Dr. Nguyen Trong Hung

National Institute of Nutrition