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7 Science-Based Health Benefits of Coconut Water

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In recent times coconut water has been a trendy drink.Alongside the naturally sweet taste and moisturising properties, coconut water is a rich mineral source, which many people aren’t getting enough of.Below are the seven benefits of coconut water.

  1. Good source of many nutrients

Coconuts are found in tropical climates on trees that are scientifically named Cocos nucifera and are botanically considered to be to be a fruit.It is the liquid that lies in the middle of fresh green coconut. It is a source of nutrition for the fruit. As the coconut ages, which takes between 10 and 12 months, a small amount of liquid is left behind, while the remainder develops into the solid white flesh, known as coconut meat.

Coconut water is typically derived from young coconuts, around 6 to 7 months old. However, it is also present in mature fruit. A typical green coconut yields about 1/2-1 1 cup of coconut water.

Coconut water has 94% water and tiny amounts of fat. It is not to be mistaken for coconut milk which can be produced using water added to the grated coconut meat. Coconut milk is made up of 50 percent water and is rich in fat.

A cup (240 millilitres) is packed with 60 calories and

  • Carbs: 15 grams
  • Sugar: 8 grams
  • Calcium 4 per cent (DV) of daily values (DV)
  • Magnesium: 4% of the DV
  • Phosphorus: 2% of the DV
  • Potassium: 15% of the DV


Coconut water comprises the water found in young coconuts and is a natural source of several essential minerals.

  1. It may possess antioxidant qualities.

The free radical is a group of unstable molecules your cells produce during metabolism. Their exhibition is increased when you are stressed or injured.When you have too many free radicals, your body is in an oxidative stress state that can cause damage to the cells of your body and increase the risk of developing the disease.

Studies on creatures have revealed that coconut water is a source of antioxidants that could help to neutralise free radicals, so they don’t cause harm.In a study conducted in 2012, rats that were insulin resistant fed a high fructose-based diet were feasted using coconut water. Free radicals are responsible for lowering blood stress levels, triglycerides, and insulin concentrations.

Another study conducted in 2014 showed that the livers of rats showed significant improvements in oxidative stress after being treated with coconut water, compared to livers that did not receive treatment.A third study in 2016 showed the advantages of coconut water extracts on rats fed a high-fat diet. Coconut water helps lower cholesterol markers; however, it also establishes “antioxidant effectiveness.

These studies can be fascinating, but it’s essential to remember that no human studies and the antioxidant ability of coconut water have been conducted until now, and all surveys on animals used different dosages and conditions.


Coconut water is rich in antioxidants beneficial to research using mice and rats; however, human studies lack them.

  1. It could help to lower the blood sugar levels of people with diabetes.

Studies have revealed that coconut water can decrease blood sugar levels and improve health indicators in diabetic animals.In a 2015 study, rats with the disease treated using coconut water showed higher glucose levels than those in the control group. The study also revealed that the rats receiving coconut water also had lower haemoglobin A1c levels, suggesting greater blood sugar control over time.

A more recent study in 2021 of rats with diabetes also discovered that coconut water helps lower blood glucose levels.More research is needed to confirm these effects in humans.

The extra blood sugar-lowering benefits are that it’s a great mineral source. It could increase the sensitivity to insulin and lower blood sugar levels of people who suffer from type 2 diabetes and prediabetes.

With this information being said, it’s crucial to remember that coconut water has carbohydrates (broken to sugars inside the body) So, if you suffer from prediabetes or diabetes, confer with your physician or dietitian before adding it to your food regimen.

Coconut water


Research on animals mourning from diabetes has established that coconut water could aid in controlling blood sugar. However, more research on humans is needed.

  1. It could help in preventing kidney stones.

The consumption of sufficient fluids is vital to prevent kidney stones.

While plain water is an excellent option, two research studies indicate that coconut water may be more beneficial.Kidney stones develop by combining calcium, oxalate and other compounds to create crystals within your urine. The crystals then turn into tiny rocks. Although some individuals are more susceptible, kidney stones can affect 12 percent of the world’s population.

In a study from 2013 on rats suffering from kidney stones. Coconut water stops crystals from sticking to the kidneys and other parts that comprise the urinary tract. It also decreased the number of crystals that were formed in urine.

In a research study from 2018, which involved eight enrolled people, researchers uncovered that coconut water increased urine excretion of chloride, potassium and citrate among people who do not have kidney stones. Therefore, coconut water may help rid the kidneys of toxins and keep the possibility of rocks remaining low.

Since one study was conducted with animals while the other was too small, more research must be performed on the advantages of coconut milk in reducing the risk of kidney stones.


Early research suggests that coconut water could help prevent kidney stones by reducing crystals or stone creation. However, further studies need to be conducted — specifically affecting humans.

  1. It may support heart health.

Coconut water can help lower the risk of heart disease.In a study that was conducted in 2008, researchers fed rats diets high in cholesterol and fats. They also provided a large amount of coconut water (4 mg per 100 grams count body mass ).

In the following 45 days, this coconut-water group decreased cholesterol and triglyceride levels, like the consequences of statin drugs used to lower cholesterol levels.

Be aware that this was a high dose. It’s equivalent to a 150-pound (68-kg) person drinking 91.1 pounds (2.7 3 litres) of coconut milk daily.

A study from 2005 indicates that coconut water could also help lower blood pressure for people with high blood pressure; however, more research needs to be conducted in this area.

One of the reasons that coconut water might be associated with lower blood pressure is its potassium amount (500mg of potassium per 8 eight ounces). Potassium has been found to reduce blood pressure for those suffering from standard or high blood pressure.


Although some evidence suggests that coconut water might be beneficial for heart health, More research on human beings must be conducted.

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