7 Health Benefits of Coconut Water

Coconut water in Recent years have become sort of a pop culture trend.

Well you wouldn’t blame anyone for jumping on that wagon asides it being tasty, refreshing and also happens to be good for you.

What’s more, it’s loaded with several important nutrients, including minerals that most people don’t get enough of.

Here are 7 reasons everyone should add coconut water to their diet:

1.Good Source of Several Nutrients

Coconuts grow on large palm trees known scientifically as Cocos nucifera. Despite the name, the coconut is botanically considered a fruit rather than a nut.

Coconut water is the juice found in the center of a young, green coconut. It helps nourish the fruit.

As the coconut matures, some of the juice remains in liquid form while the rest ripens into the solid white flesh known as coconut meat (1Trusted Source).

Coconut water forms naturally in the fruit and contains 94% water and very little fat.

It should not be confused with coconut milk, which is made by adding water to grated coconut meat. Coconut milk contains about 50% water and is very high in coconut fat.

Coconuts take 10–12 months to fully mature. Coconut water typically comes from young coconuts about 6–7 months of age, though it’s also found in mature fruit.

An average green coconut provides about 0.5–1 cups of coconut water.

One cup (240 ml) contains 46 calories, as well as (2):

• Carbs: 9 grams
• Fiber: 3 grams
• Protein: 2 grams
• Vitamin C: 10% of the RDI
• Magnesium: 15% of the RDI
• Manganese: 17% of the RDI
• Potassium: 17% of the RDI
• Sodium: 11% of the RDI
• Calcium: 6% of the RDI

2. Might Strengthen Bones

Coconut water is a good source of calcium (13). Hence, it may promote bone health.

3.Coconut Water for Healthy Hair

Coconut water promotes hair growth and is effective against dandruff and lice. It can penetrate into your hair shaft, moisturize it and give it a healthy shine. For healthy and shiny tresses, make sure you drink up this magic potion. 

4.May Enhance Digestive Health

The high fiber in the water can offer laxative effects. Coconut water is also a natural diuretic (12).

Coconut water works wonderfully well for treating diarrhea. It contains iron, calcium, magnesium, and manganese and has the same electrolytic balance as your blood (13). Consuming the water within one hour after an episode of diarrhea can help.

Some anecdotal evidence suggests that coconut water can also treat acid reflux. Electrolytes like potassium might promote pH balance in the body. We need more research here, though.

5.May Support Heart Health

Drinking coconut water may be helpful to reduce heart disease risk.

In one study, rats that consumed coconut water had reductions in blood cholesterol and triglycerides. They also experienced significant decreases in liver fat (15Trusted Source).

In another study, the same researchers fed rats a similar diet supplemented with the same dosage (4 ml per 100 grams of body weight) of coconut water.

After 45 days, the coconut water group had a reduction in cholesterol and triglyceride levels that rivaled the effects of a statin drug used to lower cholesterol (16Trusted Source).

Keep in mind that this was a very high dose. In human terms, it would be equivalent to a 150-pound (68-kg) person consuming 91 ounces (2.7 liters) of coconut water per day.

Nevertheless, the finding that it reduced cholesterol as effectively as a statin drug is very impressive and should be further investigated.

6. Can Lower Blood Glucose Levels

Coconut water contains L-arginine, a compound known for its antidiabetic properties. L-arginine reduced blood glucose levels in diabetic rats (15).

Coconut water also combats oxidative stress – a condition quite prevalent during diabetes (16). It may also lower the levels of hemoglobin A1c, the higher levels of which increase diabetes risk (17), (18).

You can also make coconut water a part of your diabetes meal (19). It contains fiber and is comparatively low in carbs.

We suggest you only go for unsweetened coconut water. Packaged coconut water may contain artificial sweeteners.

7. May Help Dissolve Kidney Stones

In studies, coconut water intake helped expel excess potassium, citrate, and chlorine from the body (20). This can cut down the risk of kidney stones.

Treatment with coconut water had also prevented crystal deposition in the renal tissue, as per a study. It also had reduced the number of crystals in urine. Additionally, coconut water had prevented oxidative stress in the kidneys and improved renal function (21).

In addition to eliminating kidney stones, coconut water also cures bladder infections. This can be attributed to the antibacterial properties of coconut water (22).

However, there are some gray areas with respect to coconut water and kidney health. Hence, we suggest you check with your doctor before using it for this purpose.