Top 10 Health Benefits of Coconut Water

The popularity of coconut water has risen exponentially in the past few years. Marketers have dubbed it "nature's sports drink" as it is loaded with electrolytes, minerals, and vitamins.

People have consumed the naturally clear water present inside green tender coconuts for many centuries because of its nutrient value.

Coconut water is not only packed with nutrients, but it is also low in fat and is naturally sweet. Therefore, the health benefits of coconut water are innumerable, and an individual can easily incorporate it into one's diet.

What Are the Health Benefits of Coconut Water?

The alternative medical system originating from India, Ayurveda, states that coconut water helps with digestion and urination. Furthermore, it also provides energy as it is filled with nutrients.

The health benefits of coconut water are many, including the following.

1. Excellent Source of Several Nutrients

Coconut water is a natural source of many nutrients like calcium, magnesium, potassium and phosphorus. It contains more potassium than four bananas and half the calories. As a result, it can be a great alternative to sugary juices and other high-calorie beverages.

Regular consumption of coconut can easily make up for all the deficiencies an individual faces.

2. Contains Huge Amounts of Antioxidants

The antioxidants in coconut water help nullify free radicals that cause oxidative stress. However, fresh coconut water has more antioxidants than pre-packaged ones, so it is best to choose fresh ones to reap all its advantages.

Antioxidants also help detoxify the body and are highly beneficial for the body's overall functioning.

3. Helps with Post-workout Exhaustion

As coconut water is rich in natural electrolytes and minerals, it is the perfect drink for restoring all the hydration and nutrients lost during exercise. Further, it has half the calories present compared to any popular sports drink available on the market.

Additionally, coconut water is a gluten-free and far cheaper option than energy drinks and protein bars.

4. Aids in Managing Blood Sugar

Coconut water is naturally sweet and has a nutty flavour. As a result, people with diabetes can easily replace sugary juices and fizzy sodas with coconut water. Furthermore, it is a good source of manganese which increases insulin sensitivity.

Research on the effectiveness of coconut water for managing blood sugar in humans is still ongoing, but it is a suitable replacement for beverages containing sugar.

5. Prevents Kidney Stones

According to a study conducted in 2018, coconut water aids increased potassium, chloride, and citrate removal from urine. As a result, it loosens kidney stones and prevents them from forming altogether.

In addition, it provides hydration, so it easily flushes out the body and promotes kidney health. Individuals who find it difficult to complete their daily water intake goals can drink coconut water instead.

6. Helps with Weight Loss

Coconut water contains fewer calories, and people often use it to replace other beverages to reduce weight. In addition, it nourishes cells in the human body and increases metabolism.

Furthermore, coconut water keeps one full for a long time compared to water and prevents overeating.

7. Promotes Healthy Skin

One must stay hydrated to prevent dry and flaky skin and coconut water provides hydration. The nutrients and antioxidants present in it stimulate collagen synthesis in the skin.

It also contains vitamin C, which provides glow and shine to the skin. All these nutrients present in coconut water keep the skin youthful and glowing.

8. Helps with Digestion

The manganese present in coconut water helps in regulating bowel movement. It also prevents constipation and acidity. Furthermore, it prevents abdominal distensions and reduces the feeling of discomfort and bloating.

9. Supports Heart Health

The potassium present in coconut water helps manage cholesterol levels in the blood, and as a result, it maintains good heart health. In addition, potassium is known to reduce blood pressure levels; hence it is a perfect drink for people who have high blood pressure.

10. Helps with Urinary Tract Infections

Coconut water increases urine output and flushes out toxins through one's urine. Peeing frequently clears out the urinary infection. Furthermore, staying hydrated prevents UTIs altogether.

What Is the Nutritional Value of Consuming Coconut Water?

Coconut water has less sugar than many energy drinks available on the market, and it contains more nutrients. It also contains an ample amount of vitamins and minerals, and if consumed regularly, it can make up for a good percentage of one's daily value. In 100gms of unflavoured coconut water, the following nutrients will be present:

Energy - 19Kcal
Total fat - 0.2g
Saturated fat - 0.2g
Cholesterol - 0mg
Sodium - 105mg
Potassium - 250mg
Total Carbohydrates - 3.7g
Dietary fibre - 1.1g
Sugar - 2.6g
Protein - 0.7g
Vitamin C- 4%
Calcium- 2%
Cobalamin-0%
Iron- 1%
Magnesium- 6%

How to Include Coconut Water in Your Daily Diet?

There are numerous health benefits of drinking coconut water. It can be a great addition to an individual's daily water consumption. However, it contains 50-60 calories per 250ml of serving, unlike water which has zero calories.

Furthermore, some brands add sugar and preservatives to their packaged coconut water, so it is beneficial to consume a fresh one.

Individuals can incorporate coconut water in their morning smoothies or drink 2 glasses per day.

Why Should One Avoid Over-consuming Coconut Water?

It has already been established that coconut water is highly beneficial to one's health. However, over-consumption of anything is not good.

It is rich in potassium so it can cause stomach problems and lead to diarrhoea if consumed more than the required amount.
Furthermore, an abundance of potassium in the blood can cause blood pressure levels to fall rapidly.
It is also advised to patients suffering from renal failure not to drink coconut water as the kidney will not be able to remove the potassium excess from the body.

Coconut water hydrates the body and can be easily incorporated into an individual's daily diet. Young adults or adults who do not eat too many vegetables and fibres can easily drink coconut water to replenish the lost nutrients.

The health benefits of coconut water are many, but one must consume coconut water in moderation as all good things have adverse effects.

Frequently Asked Questions

✓ What are the health benefits of coconut water for women?

Coconut water prevents UTIs and is good for the skin.

✓ Is it good to drink coconut water every day?

One should consume coconut water twice a day to avoid the abundance of potassium in the blood.