Coconut Water: 7 Scientifically Proven Health Benefits

benefits to coconut water

Coconut water has been a popular beverage in recent years.

Coconut water is naturally sweetened and hydrating. It also contains many important nutrients that many people don’t get enough of, such as minerals.

benefits to coconut water

Here are 7 health benefits to coconut water.

1. Many nutrients are available in this source.

nutrients coconuts water / image

Coconuts are a tropical fruit that grows on trees known as Cocos Nucifera.

It is essential for the health and well-being of the fruit. Coconut meat is formed when the fruit matures. This takes between 10-12 months.

It is fundamental for the wellbeing and prosperity of the natural product. Coconut meat is framed when the organic product develops.

This takes between 10 a year.

Coconut water is 94% water and very little fat. It isn’t to be mistaken for coconut milk. Coconut milk is made by adding coconut meat to water. Coconut milk is a large portion of the water and high fat.

One cup (240ml) has 60 calories.

  • Carbohydrates15 grams
  • Sugar8 grams
  • Calcium:4% of the daily amount (DV)
  • Magnesium4% of the DV
  • Phosphorus2% of the DV
  • Potassium15% of the DV


Coconut water, which is found in young coconuts, is a natural source for several important minerals.

2. Antioxidant properties may be possible

Free radicals are unstable molecules that are produced by your cells during metabolism. They are more likely to be produced in response to injury or stress.

Your body can become oxidative stressed if there are too many free radicals. This can cause damage to your cells and increase your risk of developing diseases.

Animal research has shown that coconut water may contain antioxidants that can help to reduce the damage caused by free radicals.

A 2012 study showed that coconut water is effective in the treatment of insulin-resistant rats fed high fructose diets.As did blood pressure, triglycerides and insulin levels, free radical activity declined.

A 2014 study found that coconut water treatment significantly improved the oxidative stress levels of damaged livers in rats compared to livers that were not treated.

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A third 2016 study highlighted the health benefits of coconut water extract in rats that were fed high-fat diets. Coconut water not only helped lower cholesterol markers but also had “antioxidant power.”

These studies are fascinating, but it is important to remember that none of these studies have involved humans or the antioxidant power coconut water. Also, each animal study used different dosages of coconut water and had different parameters.

Research using mice and rats has shown that coconut water contains antioxidants, which have not been tested in humans. However, studies with coconut water have shown benefits.

3. People with diabetes may find it helpful to lower their blood sugar

Coconut water

Coconut water has been shown to lower blood sugar and improve other health indicators in diabetic animals.

In 2015, a study showed that rats with diabetes who were given coconut milk had lower blood sugar levels compared to those who received control. This same study also showed that rats who were given coconut water had lower hemoglobin A1c levels, which indicates better long-term blood sugar management.

Another study, which was done in 2021 with diabetic rats, found that coconut water also reduced blood glucose.

These effects need to be confirmed in humans by more studies.

Coconut water has another benefit for blood sugar: it is a good source magnesium. This may increase insulin sensitivity, decrease blood sugar levels, and help people with prediabetes and type 2 diabetes.

Keep in mind that coconut water can be a carbohydrate (which are then broken down into sugars by the body). If you have diabetes or prediabetes, consult your doctor before adding coconut water to your diet.

Coconut water has been shown to improve blood sugar control in animals suffering from diabetes. However, more research is needed to include humans.

4. May prevent kidney stones

It is vital to drink enough fluids to prevent kidney stones.

While plain water is a great choice, there are two small studies that suggest coconut water may be even better.

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Kidney stones can be formed when calcium, oxalate and other compounds are combined to form crystals within your urine.These crystals can become small stones. Kidney stones affect approximately 12% of the population.

Coconut water was found to prevent crystals sticking to the kidneys in a 2013 study on rats suffering from kidney stones. Coconut water also decreased the amount of crystals in the urine

A 2018 study that involved eight people found that coconut water increased the amount of potassium, chloride and citrate urine in those without kidney stones. This suggests that coconut water may help to flush the system and lower the risk of developing stones.

The difference in the studies of animals and humans is what makes coconut water so valuable for reducing the risk of developing kidney stones.

Early research has shown that coconut water may prevent the formation of kidney stones. More research is needed, involving humans in particular.

5.May support heart health

Drinking coconut water might assist with diminishing coronary illness hazard .

Researchers fed rats high levels of cholesterol and fats in an earlier study that was done in 2008. One group was also given high amounts of coconut water (4 ml for every 100 grams of bodyweight).

After 45 days, the coconut oil group saw a similar reduction in cholesterol levels and triglyceride levels to that of statin drugs used to lower cholesterol.

This was a very high dosage. It would be equivalent to someone weighing 150 pounds (68 kg) and drinking 91 ounces (2.75 liters) of coconut milk per day.

Research has shown that coconut water can also help lower blood pressure in people with high blood pressure. However, more research is needed.That area

Coconut water’s potassium content, which is 500mg per 8 ounces, may assume a part in bringing down pulse. Potassium has been displayed to bring down circulatory strain in individuals with high or typical pulse.

There is evidence to suggest that coconut water may be beneficial for your heart health. However, more research needs to be done on humans.

6. Long-term exercise is beneficial

Coconut water is a great option to replenish electrolytes and hydrate after exercise.

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Electrolytes are minerals which play a variety of important roles in your body. They include maintaining proper fluid balance. Potassium, magnesium, and sodium are some of the essential electrolytes.

Coconut water is wealthy in electrolytes like potassium and magnesium. This makes it more viable than water to rehydrate subsequent to working out.

A small study from Brazil in 2014 found that coconut water actually increased exercise capacity more than water or any other sports drink on a hot day.

Coconut water can be used to replenish electrolytes and fluids after exercise. Coconut water is comparable to other sports drinks.

7.Hydration from a delicious source

Coconut water / delicious source

Coconut water is mildly sweet and has a subtle, nutty taste. It is also low in calories, and high in carbs.

Coconut water is best straight from the fruit. However, if you don’t have the time or space to store fresh coconuts in your refrigerator, there are many brands on the shelves.

To ensure you get 100% coconut water, make sure to read the entire ingredient list. Some brands of bottled water may contain flavoring or sugar.

This tropical liquid can be used as a base in smoothies, chia seeds pudding, vinaigrette salad dressing, or simply substituted for water when you need a little sweetness.

Coconut water can be purchased in bottles or directly from the green coconuts. Avoid brands that contain added sugar, sweeteners, and flavors.

The bottom line

Coconut water is an electrolyte-rich, delicious, natural beverage that can benefit your heart and help you stay hydrated after a hard workout.

While more controlled studies with humans are required to confirm these qualities, the research so far is positive.

You can find a variety of tropical drinks on the shelves at your local grocery store. Just make sure you don’t buy any that are not listed. Products with added sugar

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