Coconut water: scientifically proven benefits

Coconut water has incredible benefits. check out

Coconut Water

Edited and resized image by Gerson Repreza is available on Unsplash

Coconut water is a well-known and consumed drink, especially in heat. But what not everyone knows is that coconut water, in addition to being delicious and refreshing, can provide many health benefits, such as hydrating, providing antioxidant effects, reducing blood pressure in hypertensive patients, preventing kidney stones, among others. Check out:

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Benefits of Coconut Water

Coconut Water

Nutrient source

Coconut grows in large palm trees, known scientifically as Nucifera coconuts. Despite its name, coconut is a fruit and not a nut.

Coconut water is the juice found in the center of a young, green coconut that helps nourish the fruit. As the coconut matures, some of the juice remains in liquid form, while the rest matures into solid white flesh known as coconut pulp. At this stage of ripening coconut, we call it dry coconut, or copra.

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Coconut water is produced naturally in the fruit and contains 94% water and very little fat. An American cup (about 250 ml) of coconut water is able to offer:
  • Carbohydrates (9g)
  • Fibers (3g)
  • Proteins (2g)
  • Vitamin C (10% of the Recommended Daily Intake - IDR)
  • Magnesium (15% of the IDR)
  • Manganese (17% of the IDR)
  • Potassium (17% of the IDR)
  • Sodium (11% of the IDR)
  • Calcium (6% of the IDR

Antioxidant properties

Free radicals are unstable molecules that are produced in cells during metabolism. Its production increases in response to stress or injury. When there are too many free radicals, the body is said to be in a state of oxidative stress, which can damage cells and increase the risk of disease.

Research on animals exposed to toxins has shown that coconut water contains antioxidants capable of modifying free radicals so they don't do more damage. Another study showed that rats with liver problems showed significant improvement in oxidative stress when they were treated with coconut water, compared to rats that received no treatment.

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In a third study, rats were fed a high fructose diet and then treated with coconut water. Free radical activity decreased, as did blood pressure, triglycerides, and insulin levels.

Diabetes Benefits

Research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals.

In one study, diabetic rats treated with coconut water maintained better blood sugar levels than diabetic rats that did not consume coconut water. Another study found that providing coconut water to rats with diabetes led to improvements in blood sugar levels and reductions in oxidative stress markers.

In addition, coconut water is a good source of magnesium, which has been shown to improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes and pre-diabetes.

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Prevents kidney stones

Drinking plenty of fluids is important for preventing kidney stones. While plain water is a great choice, one study suggests coconut water may be even better.

Kidney stones form when calcium, oxalate, and other compounds combine to form crystals in the urine; these, in turn, clump together and turn into stones. However, some people are more susceptible to developing these stones than others.

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A study of rats with kidney stones found that coconut water prevents crystals from sticking in the kidneys and other parts of the urinary tract, reducing the number of crystals formed in the urine. Researchers believe this helped to reduce the production of free radicals that formed in response to high levels of oxalate in urine.

Contributes to heart health

Drinking coconut water can also be helpful in reducing your risk of heart disease. In one study, rats that drank coconut water had reduced blood cholesterol and triglyceride levels. They also showed significant reductions in liver fat.

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The same researchers conducted another study in which rats were fed a diet high in cholesterol, but which also included the same dosage of coconut water given to rats in the first study. After 45 days, the researchers observed the same results as the previous study: the group of rats that consumed coconut water had a reduction in cholesterol and triglyceride levels similar to the effects of a drug used to lower cholesterol.

However, it is important to note that research used a very large dose of coconut water. In human terms, it would be equivalent to a 68 kg person consuming 2.7 liters of coconut water per day.

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lowers blood pressure

Coconut water can also be a great drink to keep your blood pressure under control. In a small study, 71% of people with high blood pressure who drank coconut water experienced significant improvements in blood pressure. In addition, another animal study found that coconut water has antithrombotic activity, meaning it can help prevent blood clots.

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Has benefits after prolonged exercise

Coconut water can be the perfect drink to restore hydration and replenish electrolytes lost during exercise. Electrolytes are minerals that play several important roles in the body, including maintaining fluid balance. Potassium, magnesium, sodium and calcium are part of this group.

Two studies showed that coconut water restored hydration after exercise better than water and equal to high-electrolyte sports drinks.

Participants also said coconut water caused less nausea and stomach discomfort than sports drinks. However, another study comparing high electrolyte drinks found that coconut water tended to cause more bloating and stomach pain.

Hydration source

Coconut water is naturally sweet and has a very pleasant taste. The ideal is to consume the water directly from the coconut. But beware: avoid plastic straws! They can escape into the environment and cause damage, especially if they end up at sea through wind and rain. Learn about the problems and alternatives to plastic straws in the articles: "Why adhere to stainless steel straw?", "Disposable straws and possible solutions" and "Plastic straw: impacts and alternatives to consumption".


Adapted from Healthline, Webmed, and PubMed


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