Coconut water is the clear liquid inside a young, green coconut. Young coconut is usually a size of basketball and it is harvested at 5 to 7 months of age. Each nut contains about 200 to 1,000 milliliters of coconut water.
It contains more nutrients than mature coconut milk. Moreover, coconut water is a low-calorie drink. It is rich in: amino acids, B-complex vitamins, calcium, potassium, magnesium, zinc, vitamin C, iron and antioxidants.
The people living in tropical countries have consumed coconut water because of its numerous health benefits and sweet taste.
Science-based Coconut Water Benefits
1. Rehydrates The Body
The electrolyte in coconut water is helpful for rehydration of the body. Coconut water has proven to be as effective as sports drinks. Moreover, coconut water is easy on the stomach and can soothe stomach pain (Kalman et al., 2012).
Clinically, coconut water can be used as an oral rehydration aid to replace fluid loss to patients suffering from the gastrointestinal tract. Especially, when dehydration appears due to diarrhea (Chavalittamrong et al., 1982).
Coconut water can be consumed directly from green coconuts or in bottles. Do not use brands with added sugar, sweeteners or flavors.
2. Lowers Blood Pressure
Coconut water is rich in magnesium, potassium and vitamin C. These nutrients are considered to regulate the blood pressure.
According to a study published in the West Indian Medical Journal, coconut water can help in regulating hypertension.
Moreover, a study published by The National Center for Biotechnology Information, claims that coconut water can regulate blood pressure and reduced serum triglycerides and free fatty acids. Moreover, coconut water can improve insulin sensitivity.
Consume fresh coconut water twice a day and you can lower your blood pressure.
3. Supports Heart Health
It is beneficial for the heart health. Moreover, it contains antioxidant and anti-inflammatory properties which help the circulation.
A study published by The National Center for Biotechnology Information, reveals that both mature and tender coconut water show beneficial effects on the metabolism of lipids to counteract increased total cholesterol as well as very low-density lipoproteins (VLDL), LDL (low-density lipoproteins) and triglycerides.
So, coconut water is beneficial for reducing the risk of heart disease.
4. Regulates Blood Sugar
The dietary fiber and amino acids in coconut water are beneficial for keeping the blood sugar levels normal.
Research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals.
Another study found that coconut water provided improvements in blood sugar levels and reductions in markers of oxidative stress.
5. Can Prevent Kidney Stones
Drinking plenty of coconut water is great for the prevention of kidney stones. Although more research is needed on this topic, in 2013 a study on rats with kidney stones was conducted.
According to this study coconut water was found to keep crystals from sticking to the kidneys and other parts of the urinary tract. Moreover, it helped reduce free radical production that occurred in response to high oxalate levels in urine.
Additional Coconut Water Benefits
Helps To Relieve The Hangovers
Coconut water can settle your stomach acid when you experience a hangover. Coconut water refills the electrolytes in the body by increasing the hydration. A good idea is to make a smoothie by blending:
- 2 cups of coconut water
- 2 cups of ripe mangoes
- 2 to 3 tbsp of lemon juice
- 2 fresh mint sprigs
- ½ cup of ice
Promotes Weight Loss
This is a low-calorie beverage, which is excellent for weight loss. Moreover, it is easily digested, boosts fat metabolism and suppresses the appetite.
The potassium in coconut water helps in the detoxification process by removing the water and other toxins from the body.
Feel free to consume 8-ounce glass of this drink 3 or 4 times a week you will facilitate the loss of weight.
Coconut water is able to help with headaches which are caused as a result of dehydration. Coconut water will supply the body with the necessary electrolytes and magnesium. Therefore, the headaches and the migraine attacks will be eliminated.
Balances the pH Levels
This natural drink will alkalize your body and restore the pH of your body. This will promote easier minerals and vitamin absorption, boosting the energy levels and alkalizing the acidic value of the pH levels that are a result of heartburn and acidity.
It is a Natural Diuretic
Coconut water promotes the production and flow of urine and prevents the UTI. The potassium content detoxifies the body from toxins and alkalizes the urine. You can put a little bit of sea salt to a mug of coconut water and consume it one or two times a day.
Note: Do not consume coconut water in case you have problems with the function of the kidneys and your potassium levels are high.
Slows Down the Process of Aging
The cytokinins in coconut water have anti-aging properties. Therefore, coconut water moisturizes the skin, tones the skin, eliminates excess oil and keeps the skin smooth and soft. For topical use you can make a mixture of 2 tsp of sandalwood powder with coconut water. Then, apply the paste on your skin and rinse it off when it dries completely.
- If you are allergic to nuts, do not use coconut water.
- Some people may experience bloating.
- Do not drink coconut water for at least 2 weeks before a scheduled surgery. It may interfere with blood pressure control during and after surgery.
- In case of kidney disease, consult a doctor prior to consuming coconut water.
Chavalittamrong B, Pidatcha P, Thavisri U: Electrolytes, sugar, calories, osmolarity and pH of beverages and coconut water. Southeast Asian J Trop Med Public Health. 1982, 13 (3): 427-31.
Kalman D., Feldman S., Krieger D. and Bloomer R. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Journal of the International Society of Sports Nutrition 2012. Retrieved at: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-1