Health Benefits of Coconut Water Based on Science

Coconut water has become a very popular beverage in recent years.

Coconut water is naturally delicious and hydrating, and it also contains a number of essential elements, such as minerals that many people don’t receive enough of.

Excellent supplier of many nutrients

Coconuts are a fruit according to botany and are grown in tropical climes on trees known technically as Cocos nucifera.

The liquid within a young, green coconut is called coconut water. It aids with the fruit’s nutrition. Some of the coconut’s liquid stays while it ages, which takes around 10 to 12 months, while the remainder turns into the solid, white meat known as coconut meat.

94% of the water in coconut water is made up of fat. Contrast it with coconut milk, which is produced by combining shredded coconut flesh with water. About 50% of coconut milk is water, and it has a lot of fat.

One cup (240 ml) contains

  • 60 calories
  • Carbs: 15 grams
  • Sugar: 8 grams
  • Calcium: 4% of the daily value (DV)
  • Magnesium: 4% of the DV
  • Phosphorus: 2% of the DV
  • Potassium: 15% of the DV

May possess antioxidant qualities

Free radicals are unstable chemicals created during metabolism in your cells. When under stress or injured, they produce more.

Your body experiences oxidative stress when there are too many free radicals, which can harm your cells and raise your risk of illness.

Coconut water has been demonstrated in animal studies to have antioxidants that may work to alter free radicals so they no longer cause damage.

May aid diabetics in lowering blood sugar levels

According to studies, coconut water can enhance various health indicators and reduce blood sugar levels in diabetic animals.

In a 2015 study, coconut water treatment helped diabetic rats maintain better blood sugar levels than the control group. The rats given coconut water had lower hemoglobin A1c levels, indicating improved long-term blood sugar management, according to the same study.Mmight aid in preventing kidney stones

Might aid in preventing kidney stones

It’s crucial to drink enough water to prevent kidney stones. While coconut water may be even better than plain water, simple water is still a solid option, according to two small studies.

When calcium, oxalate, and other substances combine to form crystals in your urine, kidney stones are the result. Once formed, these crystals can become small stones. About 12% of the world’s population suffers from kidney stones, however some individuals are more vulnerable than others

May benefit heart health

Coconut water use may lower the risk of heart disease (16).

In an earlier experiment, conducted in 2008, rats were given a diet high in fat and cholesterol. Moreover, they gave significant amounts of coconut water to one group (4 ml per 100 grammes of body weight).

After 45 days, the coconut water group’s cholesterol and triglyceride levels dropped in a manner like that of a statin prescription (17Trusted Source).

You should be aware that this was a very high dose. A 150-pound (68-kg) individual ingesting 91 ounces (2.7 litres) of coconut water per day would be the equal in terms of volume.

Because of its excellent potassium concentration, coconut water may help to decrease blood pressure (500mg of potassium in 8 ounces). In persons with high blood pressure or normal blood pressure, potassium has been found to reduce blood pressure.

Scrumptious source of water

Natural coconut water has a delicate, nutty taste and is only mildly sweet. It has a moderately low calorie and carbohydrate content.

Although it tastes best when taken straight from the fruit, there are numerous brands of coconut water available on the market today if you are unable to stock your refrigerator with fresh coconuts.

Simply check the ingredients to be sure you’re getting 100 percent coconut water. Some bottled products could include extra sugar or flavourings.

When you need a little natural sweetness, you may use this tropical liquid as the foundation for smoothies, chia seed pudding, vinaigrette dressing, or as a replacement for plain water.


Coconut water is a delectable, naturally occurring electrolyte-rich beverage that can support your heart, regulate your blood sugar, promote renal health, and keep you hydrated and rejuvenated after exercise.

The study to date is encouraging, even if additional carefully controlled trials involving people are required to validate many of these characteristics.

There should be a variety of brands on the grocery store shelves if you want to start drinking this tropical beverage; just be sure to stay away from anything with added sugar.

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