Coconut Water – Benefits, Nutritional Value & Precautions

Coconut water is a treasured summer drink. It helps you fight the scorching summer heat and keeps you energised throughout the day. But did you think coconut water is only a good old summer refreshment? Well, it’s about time you reconsider it. 

It offers a variety of essential nutrients, including minerals and antioxidants that many people may lack. Coconut water is also low in calories and naturally devoid of fat. 

In addition, it is exceptionally rich in potassium and low in sodium. Thus, it led to earning the name – nature’s sports drink.

Coconut juice is a term used interchangeably with coconut water. Both refer to the mildly sweet and rejuvenating clear beverage. It comes from tender coconut and may also contain pulp or jelly. 

Nutritional Value of Coconut Water

100 ml of coconut water contains:

Nutrient	Amount
Energy	24 kcal
Potassium	215 mg
Carbs	4.4 g
Fats	0.1 g
Sugar	3.06 g
Calcium	27.47 mg
Sodium	28.09 mg
Vitamin C	2 mg

Is Coconut Water Good for You? 

Coconut water is a great beverage. Owing to its nutritional content, it carries a multitude of health benefits. 

Tender coconut water is a boost for post-workout hydration. It is full of antioxidants, and amino acids and is also heart-friendly. As a bonus, coconut water may also provide anti-ageing benefits! 

Intriguing right? And there’s more. To better appreciate this fluid of life, let us look at the health benefits of coconut water.

Health Benefits of Coconut Water

Coconut water can be a great addition to your diet. It is a natural beverage and easily available. It helps in hydration while being low in calories and fats. It is also full of electrolytes. 

1. Coconut Water Rich In Electrolytes

Coconut water is an elixir of electrolytes. These are minerals with an electrical charge. They are essential to various body functions. For example, electrolytes are necessary for the proper functioning of your nerves and muscles.

Electrolytes also keep you hydrated and maintain your internal pH balance.

Coconut water is a great post-workout drink due to all its rehydrating properties.

2. Potent Source Of Potassium

The majority of people fall short of the daily potassium requirement. A glass (240ml) of coconut water contains 516 grams of potassium. Drinking coconut water regularly can avoid muscle cramps which are common due to potassium deficiency

Potassium regulates fluid and electrolyte balance in our bodies. Furthermore, coconut water contains more potassium than sodium. Hence, it may help stabilise the influence of salt on blood pressure.

3. Antioxidants Boost 

The reactive molecules that our cells produce during metabolism are known as Free radicals. Stress or damage can further prompt their extra production. Too many free radicals in your body will cause a state of oxidative stress. It is harmful and can heighten your risk of various illnesses as stated in this study. 

Coconut water also offers a range of antioxidants. According to research,  antioxidants help in the reduction of oxidative stress. 

However, processing and heat pasteurisation of coconut water decreases its antioxidant content. To receive the most antioxidants, go for fresh coconut water. 

4. Coconut Water High In Amino Acids 

These are the building blocks of protein and assist in various body functions like tissue healing. 

It has been scientifically proven that coconut water has high amino acids. For example, the concentration of alanine, arginine, cysteine, and serine in tender coconut water is more elevated than in cow’s milk which has a promising value. 

The amino acid arginine supports the response to stress (like the stress caused by a heavy workout). It also strengthens heart health and the immune system. 

5. Coconut Water Presence Of Cytokines

Coconut water contains cytokines. As per studies, cytokines are tiny proteins that help regulate the development and function of the immune system. They alert the immune system to do their job when they are released. 

Cytokines also control inflammation and support the immune system. 

6. Coconut Water May Lower Blood Sugar

Coconut water has a promising amount of magnesium. As per research, magnesium helps improve insulin sensitivity. In addition, it may also decrease blood sugar levels in type 2 diabetics and prediabetics.

That said, it is crucial to remember that coconut water has carbohydrates which our body converts into sugars. Hence, if you have diabetes, it’s advisable to talk to a healthcare professional before including coconut water in your diet.

7. Coconut Water May Prevent Kidney Stones

Kidney stones develop when calcium, oxalate, and other compounds from urine crystals. These crystals can further combine to make small stones. Therefore, it is essential to stay hydrated to avoid kidney stones. Plain water is a great option, but coconut water is even better. 

One study shows that coconut water may be an excellent choice for preventing kidney stones. Coconut water flushes the chloride and citrate in the urine of healthy people in addition to effectively washing out the entire system. As a result, it helps lower the risk of kidney stones. 

8. Coconut Water Good For Heart Health

Studies have shown that the potassium content in coconut water helps lower blood pressure which leads to a healthier cardiovascular system.

9. Radiant Skin

Dehydration can cause dry, flaky skin. Coconut water can help you meet your hydration needs.

It also promotes blood circulation that promotes supple, glowing skin. The antioxidants in coconut water may also have anti-ageing effects.  

10. Coconut Water Prevents Constipation

Coconut water has magnesium. This mineral helps in digestion and keeps the gut healthy.

11. Coconut Water Assists Weight Loss

Hydration is extremely crucial for weight loss. Many people confuse thirst with hunger. It leads to overeating and weight gain. Coconut water also contains fewer calories than other beverages (like soda and juice). Thus, with all these benefits combined, it’s safe to say that coconut water may help in weight loss.

12. Coconut Water Helpful During Illness and Hangover

Your body might lose a lot of fluid through vomiting and diarrhoea when you are sick. Coconut water can improve hydration and electrolyte balance. It works better than plain water.

Gulp down a glass of coconut water next time you have a hangover. It’s high in potassium and is non-acidic. So, it won’t upset your stomach and soothe your hangover.

Summary

Coconut water is one of the best gifts of nature to us. This hydrating drink with a sweet nutty taste has a plethora of health benefits. Coconut water is rich in antioxidants that fight free radicals that fight oxidative stress. The amino acids present in coconut water assist in better tissue healing and stress response. This natural juice may also improve insulin sensitivity, support heart health and prevent kidney stones. 

Tender coconut water may also assist in weight loss and makes the skin look radiant and young. It helps replaces lost electrolytes and manage a hangover better

Recipes Using Coconut Water

Fresh coconut water straight from the fruit is undoubtedly soothing. But there are several refreshing recipes with tender coconut water. 

1. Coconut Water Lemonade

Ingredients:

• Fresh coconut water- 2 cups
• Fresh lemon juice of 4 to 5 lemons
• Honey- 2 tsp 
• Ice- 4 to 6 cubes 
• Mint leaves (for garnishing)

Method:

1. Combine coconut water, lemon juice, honey in a jar. 
2. Stir to mix well. Add ice to the glass. 
3. Pour the coconut water lemonade into glasses. 
4. Garnish with mint leaves. Serve chilled.

2. Coconut Water Smoothie

Ingredients:

• Fresh spinach– 1 cup
• Coconut water- 1 cup
• Orange– ½ 
• Pineapple, diced- ½ cup 
• Banana– ½ 
• Chia seeds (optional)- 1 tsp

Method:

1. Add spinach, orange, pineapple and coconut water to the blender. 
2. Puree until smooth. Transfer the smoothie into a mug.
3. Add chia seeds and enjoy.

Precautions for Coconut Water

Coconut water is typically safe to drink and supplies natural electrolytes. However, there are a few exception cases to keep in mind.

 During Renal Failure/Kidney Disease

Consult your healthcare professional before drinking coconut water if you suffer from kidney disease. It is because coconut water is rich in potassium. This mineral is typically beneficial to the body. However, when the kidneys fail, they cannot eliminate extra potassium. Thus, it is essential to keep track of your potassium intake if you suffer from renal failure. 

 In Cystic Fibrosis

Those who are suffering from cystic fibrosis are at a risk of low sodium levels in hot weather. Coconut water is low in sodium and not the ideal beverage for those with cystic fibrosis. Consult your doctor before drinking coconut water. 

HealthifyMe Note

Coconut water is natural and abundantly available. It is an excellent replacement to sugary and artificially flavoured drinks. It has many  benefits and most of us can consume it regularly.

Conclusion

Coconut water is a delightful, electrolyte-rich natural beverage. Moreover, it comes with a plethora of health benefits and the current evidence looks promising.

If you add this tropical beverage to your diet, make sure to opt for fresh coconut water. There may also be a variety of brands in your local grocery store. Be mindful and avoid coconut water with added sugar or preservatives.

Disclaimer: The purpose of this article is just to share knowledge and spread awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Reference Sources

1. Free Radicals and Their Role in Different Clinical Conditions: An Overview: https://www.researchgate.net/publication/50434294_Free_Radicals_and_Their_Role_in_Different_Clinical_Conditions_An_Overview

2. Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204759/

3. An Overview on Coconut Water: As A Multipurpose Nutrition: https://globalresearchonline.net/journalcontents/v68-2/10.pdf

4. Cytokines and the immune response: https://pubmed.ncbi.nlm.nih.gov/8813336/

5. Coconut Water: An Unexpected Source of Urinary Citrate: https://www.researchgate.net/publication/328691885_Coconut_Water_An_Unexpected_Source_of_Urinary_Citrate
6. EFFECT OF SUPPLEMENTATION OF TENDER COCONUT WATER ON BLOOD PRESSURE OF PRIMARY HYPERTENSIVE SUBJECTS: https://www.ijmrhs.com/medical-research/effect-of-supplementation-of-tender-coconut-water-on-blood-pressure-of-primary-hypertensive-subjects.pdf