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Health Benefits of Coconut Water You Should Know

Health Benefits of Coconut Water

Coconut Water is a clear liquid found inside the green, immature coconuts. It is stable in many tropical regions of the World. In recent years, it has become quite a trendy beverage. In addition to its naturally refreshing, sweet and nutty taste, it is loaded with several important nutrients which provides a lots of health benefits. Read continue to know about the health benefits of drinking coconut water.

1) Good Source of Nutrient

Coconut is scientifically known as Cocos nucifera, and it is botanically considered as a fruit. Coconut water is a clear liquid in the fruit’s center that is tapped from young and green coconuts. It contains easily digestible carbohydrates in the form of sugar and electrolytes.

Coconut Water contains 94% water and very little fat. One cup of coconut water (240ml) contains around 45 to 60 calories along with
• 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

2) Coconut Water Provides Hydration

Coconut Water Provides Hydration

If you crave a different source of hydration other than water and you also don’t want to gain weight from other fruit juices, fizzy drinks, and sodas that are high in sugar and additives then pure coconut water is best for you. You can consume coconut water directly from the fresh green Coconut. It’s slightly sweet with a subtle, nutty flavor with only 45 calories.

3) Coconut Water can help with Weight Loss


People are often mistaken for thirst for hunger, prompting them to overheat which can lead to weight gain. If you are trying to lose weight then you can benefit from coconut water by swapping it for high-calorie, high sugar alternatives.

Coconut Water is a low-calorie drink compared to other sugary fizzy drinks or juices. For example, a cup of Orange Juice has 112 calories and 21 grams of sugar while a cup of Coconut Water has only 46 Calories and 6 grams of sugar.

4) Coconut Water can boost the Athletic Performance


It is suggested that consuming coconut water after exercise improves endurance and athletic performance. It may be a perfect beverage for rehydration and replenish the lost electrolytes during exercise. Electrolytes are the minerals that play several important roles in your body including maintaining proper fluid balance.
Coconut water contains several electrolytes such as potassium, sodium, magnesium, and calcium.

Athletes prefer drinking coconut water because coconut water contains carbohydrates in the form of glucose and electrolytes- Sodium and Potassium which are the crucial components in a commercial sports drinks. It is lower in carbs and sodium and rich in Potassium, which is exactly what athletes need when exercising rigorously.

According to Gyimah -“Drinking Coconut Water after exercise can help athletes rehydrate and replenish electrolytes lost from sweating “.

So If you enjoy the taste and your budget allows it, coconut water is a nutritious and relatively low-calorie way to keep you hydrated.

5) Coconut Water helps to Lower the Blood Sugar Levels

Blood Sugar Levels

According to the researchers, coconut water can lower blood sugar levels. According to one study in 2015 on rats with diabetes who are treated with coconut water maintains better blood sugar level than the rest of the group. The study also found that rats given coconut water had lower levels of hemoglobin A1c which indicates the long-term blood sugar control.

Another recent study in 2021 on rats with diabetes also found that the intake of coconut water reduces blood glucose.

However, more studies are needed to confirm these effects on human beings.

Coconut water also contains magnesium which may reduce insulin sensitivity and decrease blood sugar levels in people with type-2 diabetes and pre-diabetes.

But the most important thing is coconut water contains carbs which are broken down into sugars in the body. So if you are a diabetic patient, consult a doctor before incorporating this drink into your diet.

6) Coconut Water support Heart Health and Blood Pressure

6)Coconut Water support Heart Health and Blood Pressure

According to a study in 2006, coconut water helps to lower the risk of cardiovascular disease. It is believed that on consuming coconut water it increases the “good” HDL and decreases the “bad” LDL cholesterol. Moreover, the antioxidants present in coconut water may help to reduce the damage from free radicals, a buildup of which can lead to many illnesses including cancer.

In one study from 2008, researchers fed a group of rats a diet rich in fats and cholesterol. They also fed the other group of rats with high doses of coconut water
After 45 days, the coconut water group had a reduction in cholesterol and triglycerides levels.

According to the study in the West Indian Medical Journal 2015 , Coconut Water had a big impact on blood pressure. Coconut water contains 10 times the amount of potassium than most sports drinks, which can lower blood pressure. Potassium helps keep the fluid and electrolyte balance in the body, especially during exercise. Not only potassium it also contains lower levels of sodium than most of sports drinks.

7) Coconut Water helps prevent Kidney Stone

Food to eat and avoid in kidney stone

If you are suffering from kidney stone then coconut water might help you. Kidney stone are created when calcium, oxalate and other compound combine together to form a crystal in your urine. These crystals can then form tiny stones resulting in kidney stone. Kidney stone affects about 12% of the world’s population today.

If you intake coconut water than it might prevent crystals from sticking to the kidney and other parts of the urinary tract. Moreover, it can also reduce the number of crystals formed in the urine.

According to the study in 2018 on 8 people. Researchers found that coconut water may help prevent kidney stones by reducing crystal and stone formation. However, more studies have to be done specifically involving a large number of human.

Other Benefits of Coconut Water
• Full of Antioxidants
• Helps prevent from kidney stone
• Hangover cure
• Ease Acid reflux
• Migraines Abd headaches
• Natural diuretic
• Manganese
• Reverses aging process


Coconut water is delicious, electrolytes filled and a natural beverage with various health benefits of drinking coconut water. Its a natural way to rehydrate your body, cutting sodium and add potassium to your diets.

It benefits your heart, moderates your blood sugar, and improves your kidney health. It keeps you refreshed and well hydrated.

Seek out fresh, unprocessed coconut water without added sugar to get most of the benefits and true taste.

Written by Rajnish Singh


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