8 Science-Based Health Benefits of Coconut Water

What's more comforting than coconut water on a bright sunny day at the beach.  Coconut, nature’s cool drink not only quenches the summer thirst but also comes with great benefits for the body. 

This refreshing water is the juice found inside a coconut, and is made of mostly water along with some nutrients and electrolytes. This delicious liquid is composed of unique chemicals such as sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. 

Not only they taste good but are also chocked with antioxidants, amino acids, enzymes, B-complex vitamins, vitamin C and minerals like iron, calcium, potassium, magnesium, manganese and zinc. 

Coconut water is also great source of electrolytes that is essential for the optimal health of the muscular, cardiovascular, nervous as well as immune systems, in addition to assist with the absorption and balance of the body’s internal fluids.

From kids to pregnant women to elderly people, everyone can drink coconut water (unless asked to avoid on doctor recommendation) any day and any-time. what's more is, that they may help fighting diabetes, high blood pressure, kidney stones, and more.

Here are 8 health benefits of coconut water.

Coconut Water Nutrition Facts

Here are the nutrition facts for 1 cup (240g) of 100% coconut water.

• Calories: 44
• 0 gram of fats
• 64mg of sodium
• 10.4 gram of carbohydrates
• 0 gram of fiber
• 9.6 gram of sugar
• 0.5 gram of protein

1. Good Source of Several Nutrients

Coconut water is found naturally in the fruit and contains 94% water and very little fat.  This natural occuring energy drink are low in calories and low in fat. 

A single glass of coconut water is packed with simple sugars, electrolytes, and minerals to replenish dehydration conditions inside the human body.

More over this natural energy drink is low in sugar and contains calcium, magnesium, phosphorous, potassium and sodium in every sip of coconut water.

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

• 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. Delicious Source of Hydration

Tender coconut is a natural rehydrating drink that has no added chemicals or harmful ingredients that makes a better option to add in your diet.

Coconut water is packed with minerals and electrolytes that are great for everyday consumption, they help regulate your pH, keep you hydrated, and control muscle contractions.

Moreover coconut water is naturally low in sugar than many energy drink and soda. Apart from rehydration, coconut water is additionally good for the stomach and in this manner is used to relieve tummy troubles like , indigestion, heartburn and gastroenteritis.

3. May Help Prevent Kidney Stones

Coconut water is rich in potassium that keeps the kidneys healthy while acting like diuretic to flush extra water out of the body and also prevents kidney stones.

Kidney stones form when calcium, oxalate and other compounds combine to form crystals in your urine  resulting in kidney stones. However, some people are more susceptible to developing them than others. [1]

According to a study conducted on rats, it was found that coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract while reduced the number of crystals formed in the urine. [2]

People affected with kidney stones can prevent this painful condition by consuming coconut water on a regular basis and reducing the chances of crystal build-up in the kidneys.

4. Aids Weight Loss

If you are looking to shed some extra kilos look no more, as coconut water can  also help in weight loss while keeping you energetic.

Coconut water are naturally low in fat. In fact coconut water is 95% water and  remain is fat and other minerals. Moreover they are also very low-calorie drink that can easily replace a meal.

Tender coconut is also rich in fibre, which keeps you satiated for longer, thereby lowering your calorie-intake and thus coconut water helps in weight-loss.

You can have 3-4 glasses every day but make sure you are patient enough to see results. You can enjoy the goodness of coconut water just as one early morning juice.

Also Read: 6 Delicious smoothie recipe for weight loss.

5. May Have Benefits Against Diabetes

Coconut water contains amino acids and dietary fiber that help control glucose and enhance insulin affectability.

Tender coconut are a great source of magnesium, which may increase insulin sensitivity and decrease reduce blood sugar levels in people with type 2 diabetes and prediabetes. [3] [4]

A study conducted on rats with diabetes found that coconut water may improvements in blood sugar levels and reductions in markers of oxidative stress. [5]

However, controlled studies are needed to confirm these effects in humans.

Also Read: Food to avoid with diabetes.

6. May Support Heart Health

There's no doubt that heart diseases are ranking on the top and is a leading cause of death. However coconut water have some magical properties that might reduce the chances of cardiovascular disease.

According to a study conducted on rats, it was found that coconut water might help in reducing  blood cholesterol and triglycerides. Further it was also found that tender coconut may also help decrease liver fat. [6]

Coconut water has been proven to rival the impacts of specific statin drugs when it comes to lowering cholesterol. Moreover the presence of manganese, potassium and calcium aid in keeping the heart healthy

7. May Reduce Blood Pressure

A high blood pressure is linked to numbers of disease including cardiovascular disease, but the nutrients present in tender coconut might help lower your blood pressure.

A study conducted on a small group of people with high blood pressure found that coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71% of participants. [7]

Coconut are great source of Potassium that has been shown to lower blood pressure in people with high or normal blood pressure. [8]

Simply drinking a glass of coconut everyday might help lower your blood pressure.

8. Other Benifits Of Coconut Water

Here are some additional benefits of coconut water that might motivate you to add them.

• Beneficial After Prolonged Exercise
• Regulates Bowel Movements
• It Supports Healthy Digestion
• It Supports Healthy Skin
• Coconut Water Benefits During Pregnancy
• It Helps In Curing Hangovers
• It regulates hair growth
• Helps in Improving Metabolism
• Helps in Strengthening Bones
• Helpful for Muscle Cramps

COCONUT WATER SMOOTHIE (Serves 1)

Here's a simple recipe for coconut water smoothie that might help you to add them in your diet.

Ingredients:

• 1 cup kale
• 1 cup coconut water
• 1⁄2 orange
• 1⁄2 cup pineapple
• 1⁄2 banana
• 1 tbs chia seeds

Procedure:

Simply start by placing kale, orange and coconut water in blender. Puree until smooth. Now add all remaining fruits and pulse them. Now you have a delicious smoothies to satisfy your thirst.

 

The Bottom Line

Coconut water is extremely good for you, they are not only delicious but are packed with nutrients and antioxidants. From heart, blood sugar to kidney health they may help in all.

These benefits will surely motivate you to add them in your regular diet. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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