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Coconut Water – Advantages, Dietary Worth & Precautions – Weblog

Coconut water is a treasured summer season drink to fight the warmth. Everybody relishes contemporary coconut water within the heat summer season months.

It helps you struggle the scorching summer season warmth and retains you energised all through the day. However did you assume coconut water is barely previous summer season refreshment? Nicely, it’s about time you rethink it. 

Coconut water is named the fluid of life. Nevertheless, it’s greater than only a naturally candy refresher. It gives a wide range of important vitamins, together with minerals that many individuals could lack. Coconut water can be low in energy and naturally devoid of fats.

As well as, it incorporates as a lot potassium as a banana! However that’s not all. These are simply a number of the quite a few advantages coconut water has to supply. 

What’s Coconut Water?

Coconut water is a revitalising drink. It has a carefully candy, nutty style.

Coconut water incorporates sugar and electrolytes however as readily digestible carbs. Coconut water is a clear fluid discovered within the core of inexperienced coconuts. It’s low in energy and sodium. However has extra potassium than a sports activities drink.

Coconut Juice

Coconut juice is a time period used interchangeably with coconut water. Each confer with the mildly candy and rejuvenating clear beverage. It comes from tender coconut and may include pulp or jelly. 

Tender Coconut Water

Coconut water has lengthy been appreciated in tropical places and has earned varied names. Tender coconut water is the water we get from the inexperienced coconuts. Like coconut juice, tender coconut water additionally means coconut water.

In contrast to coconut milk, the tender coconut water/juice is fat-free and low in energy. It’s also excessive in electrolytes like potassium and low in sodium. Thus, it led to incomes the moniker- nature’s sports activities drink.

Dietary Worth of Coconut Water

One glass (240 ml) of coconut water incorporates:

  • Energy: 60 
  • Carbs: 15 gm
  • Fat: 0 gm
  • Sugar: 8 gm
  • Calcium: 4% of the every day worth (DV)
  • Magnesium: 4% of the DV
  • Phosphorus: 2% of the DV
  • Potassium: 15% of the DV

Is Coconut Water Good for You?

Coconut water is a superb beverage choice. Owing to its dietary content material, it carries a large number of well being advantages. That stated, odd water is the gold customary for hydration. However you will need to attempt coconut water if you’re on the lookout for extra well being advantages. 

Why is Coconut Water Good for You?

Coconut water is a lift for post-workout hydration. It is stuffed with antioxidants, amino acids and can be heart-friendly. As a bonus, coconut water may present anti-ageing advantages! 

Intriguing proper? However there’s extra. To higher respect this fluid of life, allow us to have a look at the well being advantages of coconut water.

Advantages of Coconut Water

Benefits of coconut water

Coconut water could be a welcome boost to your weight loss plan. It helps in hydration whereas being low in energy and fat. It’s also stuffed with electrolytes. Nevertheless, earlier than you crack open a coconut, make sure you perceive the way it could influence these with medical points.

Well being Advantages of Tender Coconut Water:

1. Helpful After Exercise

Are you a fanatic of sports activities drinks? Nicely, you’re positive to relish coconut water. Train and coconut water typically go hand in hand. Sports activities drinks could also be excessive in added sugars and flavours. Whereas coconut water is just like a sports activities drink, it’s low in energy and carbohydrates. It is also free from components. Therefore, coconut water is primarily related to train.

Coconut water is an elixir of electrolytes. These are minerals with {an electrical} cost. As well as, electrolytes could also be current in your blood, urine and sweat. They’re important to numerous processes that preserve your physique going. For instance, electrolytes are needed for the correct functioning of your nerves and muscle tissues.

Electrolytes additionally assist to take care of your physique’s surroundings. They achieve this by holding you hydrated and sustaining your inside pH.

Potassium, sodium, and magnesium are the electrolytes that play a major position within the attract of coconut water. And coconut water may also increase hydration.

Coconut water is a superb post-workout drink attributable to all its rehydrating properties.

2. Low Calorie

Coconut water is an acceptable choice for greater calorie drinks. Coconut water gives solely 60 energy in a glass. Most drinks (like sodas or juice) have extra sugar and carbs than coconut water. There are additionally extra minerals and electrolytes in coconut water. The first is potassium.

Coconut water can thus present refreshment with decrease energy than a sugary beverage. Nevertheless, you need to be aware when getting packed coconut water. Be certain that to watch out about beverage choice and skim labels. Keep away from drinks with added sugar. They’re no completely different from different sugary drinks. As a substitute, go for plain coconut water.

3. Potassium

Coconut water has far more potassium than a sports activities drink. A glass (240ml) of coconut water incorporates the identical potassium as a banana. Sadly, nearly all of individuals fall in need of the every day potassium requirement. Coconut water offers 405 mg of potassium per cup. And this may profit you to keep away from cramping.

Potassium regulates fluid and electrolyte stability in our our bodies. Due to this fact, it’s important to take care of this stability throughout train. As well as, coconut water incorporates extra potassium than sodium. Therefore, it could assist stabilise the affect of salt on blood stress.

4. Antioxidants

The reactive molecules that our cells generate are generally known as Free radicals. Our cells produce it throughout metabolism.

Stress or injury prompts their manufacturing. Too many free radicals in your physique will trigger a state of oxidative stress. It’s dangerous and may heighten your danger of sickness.

Coconut water additionally gives a spread of antioxidants. They assist in the discount of oxidative stress. It additionally helps fight the free radicals generated throughout train. Nevertheless, processing and warmth pasteurisation of coconut water lower antioxidant content material. To obtain essentially the most antioxidants, go for contemporary coconut water.

Coconut water contains antioxidants that show useful in animal research, however human research are inadequate.

5. Might Decrease Blood sugar

Coconut water could handle blood sugar administration in diabetic animals. However related research on people are missing. However, coconut water additionally incorporates magnesium. Due to this fact, it’s one other advantage of coconut water.

Magnesium could assist enhance insulin sensitivity. As well as, it’ll lower blood sugar ranges in sort 2 diabetes and prediabetes.

That stated, it’s essential to do not forget that coconut water has carbohydrates. Nevertheless, our physique converts carbs into sugars. You probably have diabetes, speak to your well being care skilled earlier than together with coconut water in your weight loss plan.

6. Amino Acids

Amino acids are the constructing blocks of protein. Due to this fact, they assist in varied physique features like tissue therapeutic. 

A research states that coconut water has excessive amino acids. For instance, Alanine, arginine, cysteine, and serine focus are extra elevated than cow’s milk.

As well as, coconut water is considerable in arginine. This amino acid helps the response to emphasize (just like the stress attributable to a heavy exercise). Arginine may support within the upkeep of a wholesome coronary heart and helps the immune system.

7. Cytokinins

Cytokines are tiny proteins. They regulate the event and performance of the immune system. Cytokines alert the immune system to do their job when they’re launched. In addition they affect the formation of all blood cells. Moreover, cytokines have an effect on the expansion of cells that assist in the physique’s immune responses.

Coconut water incorporates cytokinins. These substances have anti-ageing and anti-cancer results. However as of now, no substantial analysis reveals that coconut water prevents most cancers.

8. Prevention of Kidney Stones

Kidney stones develop when calcium, oxalate, and different crystals kind urine crystals. These crystals can additional mix to make small stones. Due to this fact, it’s important to remain hydrated to keep away from kidney stones. Plain water is a superb choice, however coconut water may work as a terrific defence.

One research reveals that coconut water could also be a superb selection in stopping kidney stones. Coconut water flushes the chloride and citrate within the urine of wholesome individuals. As well as, it reveals that coconut water could successfully wash out the system. Consequently, it helps decrease the chance of stones. 

However this research was carried out solely on eight individuals. For the reason that information supply is small, extra analysis on the position of coconut water on kidney stone prevention is required.

9. Might Decrease Ldl cholesterol

Triglyceride (TG) is a kind of fats current within the blood. Extra calorie converts to triglycerides within the physique and is saved as fats cells. It really works as an vitality retailer for the physique. However having many in your blood can increase your danger of illnesses.

A research has demonstrated that tender coconut water lowers triglyceride (TG) and free fatty acids in rats. Furthermore, there was a lower in whole ldl cholesterol and low-density lipid (the dangerous ldl cholesterol). Alternatively, coconut water additionally will increase high-density lipids (good ldl cholesterol). 

It reveals that coconut water tends to enhance ldl cholesterol and blood lipid ranges. Thus, it could assist handle varied illnesses. Nevertheless, this information is current from animal research. Additional analysis on people is required to solidify this declare.

10. Good for Coronary heart Well being

Coconut water could decrease whole ldl cholesterol, dangerous ldl cholesterol and TG. As a bonus, it raises high-density lipoprotein (good ldl cholesterol) ranges. Excessive ranges of high-density lipoprotein can lower the chance of coronary heart illness. All these properties of coconut water could defend the guts.

A research reveals that coconut water has a heart-protective impact in rats. Tender coconut water protected the rats from the event of myocardial infarction (Coronary heart assault).

Further Advantages of Consuming Coconut Water

Additional benefits of drinking coconut water

Now that you already know about coconut water’s well being advantages, let’s take a look bonus perks of ingesting coconut water.

11. Offers Radiant Pores and skin

Dehydration may cause dry, flaky pores and skin. Coconut water may also help you meet your hydration wants.

It additionally promotes circulation. It’s going to depart you with plump, glowing pores and skin. The antioxidants in coconut water may have anti-ageing results.  

12. Prevents Constipation

Coconut water has magnesium. This mineral helps in digestion and retains the intestine wholesome.

13. Helps Throughout Sickness

Your physique may lose a number of fluid via vomiting and diarrhoea if you find yourself sick. Coconut water can enhance hydration and electrolyte stability. It really works higher than plain water.

14. Helps in Weight Loss

Hydration is essential. It’s vital for replenishing each cell within the physique and metabolism. Many individuals confuse thirst for starvation. It results in overeating and weight achieve. Coconut water additionally incorporates fewer energy than different drinks (like soda and juice). The underside line? Coconut water could assist in weight reduction.

15. For Hangovers

Gulp down a glass of coconut water subsequent time you’ve a hangover. It’s excessive in potassium and is non-acidic. So, it received’t upset your abdomen and soothe your hangover.

Recipes Utilizing Coconut Water

Recipes using Coconut Water

Contemporary coconut water straight from the fruit is undoubtedly soothing. However there are a number of refreshing recipes with tender coconut water. 

#1 Coconut Water Lemonade


  • Contemporary coconut water- 2 cups
  • Contemporary lemon juice of 4 to five lemons
  • Sugar/ honey- 2 tbsp 
  • Ice- 4 to six cubes 
  • Mint leaves (for garnishing)


  1. Mix coconut water, lemon juice, and sugar/honey in a jar. 
  2. Stir to combine nicely. Add ice into the glass. 
  3. Pour the coconut water lemonade into glasses. 
  4. Garnish with mint leaves. Serve cool.

#2 Coconut Water Smoothie



  1. Add spinach, orange, pineapple and coconut water to the blender. 
  2. Puree till easy. Switch the smoothie right into a bowl/ mug.
  3. Add chia seeds and revel in.

Coconut Water: Precautions

Coconut water is often protected to drink and provides pure electrolytes. Nevertheless, there are just a few exceptions to remember.

1. Being pregnant and Breastfeeding 

There’s not a lot information obtainable on the security of coconut water and being pregnant. Nevertheless, it could be safer to keep away from it throughout being pregnant/ nursing attributable to its cooling impact on the physique.

2. Low Blood Strain

Coconut water has the potential to lower blood stress. Nevertheless, speak to your nutritionist earlier than ingesting coconut water in case you have blood stress points.

3. Surgical procedure

Throughout and after surgical procedure, coconut water could have an effect on blood stress regulation. Due to this fact, cease ingesting coconut water no less than two weeks earlier than the surgical procedure.

4. Excessive Blood Potassium

Coconut water is considerable in potassium. Keep away from ingesting coconut water if you have already got excessive potassium ranges in your blood.

5. Throughout Renal Failure/Kidney Illness

Seek the advice of your healthcare skilled earlier than ingesting coconut water should you endure from kidney illness. It’s as a result of coconut water is wealthy in potassium. This mineral is often useful to the physique. Nevertheless, when the kidneys fail, they can not remove further potassium. Thus, it’s important to maintain monitor of your potassium consumption should you endure from renal failure. 

6. In Cystic Fibrosis

Cystic fibrosis may cause a lower in salt ranges within the physique. Some people with cystic fibrosis require fluids or medicines to boost salt ranges. It’s typically within the case of sodium ranges. Coconut water has greater potassium than sodium. Therefore, ingesting it could result in an imbalance of sodium and potassium. Don’t eat coconut water to extend your salt ranges in case you have cystic fibrosis.


Coconut water is a pleasant, electrolyte-rich nature’s beverage. Furthermore, it comes with a plethora of well being advantages. However there’s a want for additional human research to substantiate a number of of those options. Nonetheless, the present proof seems promising.

When you add this tropical beverage to your weight loss plan, make certain to go for contemporary coconut water. There may be a wide range of manufacturers in your native grocery retailer. Be aware and keep away from coconut water with added sugar.

Steadily Requested Questions (FAQs)

Q. What are the advantages of ingesting coconut water?

A. Coconut water gives a plethora of well being advantages. Wealthy in antioxidants, heart-protective and will handle blood sugar. It might even stop kidney stones.

Q. How a lot coconut water do you have to drink in a day?

A. A wholesome individual can eat 2-3 glasses of coconut water in a day. However should you endure from any illness, contact your well being care skilled and speak to them about it. And if you’re pregnant, it’s possible you’ll wish to restrict the consumption of coconut water.

Q. Is coconut water more healthy than water?

A. Coconut water is a low-calorie drink with no fats and a number of advantages. It’s to attain hydration together with all the opposite perks. However it’s essential to eat water to fulfill your every day fluid wants.

Q. Why is coconut water dangerous for you?

A. Coconut water is mostly protected to eat. However individuals who have excessive blood potassium and kidney illness ought to keep away from it. It’s also safer to restrict coconut water consumption when pregnant/ nursing. Seek the advice of your healthcare supplier should you endure from any illness.

Q. What’s the greatest time to drink coconut water?

A. You may drink coconut water anytime. However if you’re on the lookout for digestive advantages, drink it on an empty abdomen.

Q. What occurs should you drink coconut water on an empty abdomen?

A. Consuming coconut water on an empty abdomen could enhance immunity, digestion and metabolism.

Q. Is coconut water good on your pores and skin?

A. Sure, coconut water is great on your pores and skin. Consuming coconut water may also help you attain your every day hydration targets. It additionally encourages circulation, makes positive you recuperate from dry and boring pores and skin. It’s going to end in plump, radiant pores and skin. Coconut water may have anti-ageing results as a result of antioxidants.

Q. Can diabetics drink coconut water?

A. Coconut water could assist decrease blood sugar ranges. Nevertheless, remember that it’s a supply of carbohydrates. You probably have diabetes, it could be higher to seek the advice of your healthcare supplier earlier than you drink coconut water.

Q. Is coconut water good for hydration?

A. Sure, coconut water is great for hydration. It’s a fluid wealthy in electrolytes and retains you hydrated.

Q. Is coconut water good for kidneys?

A. Coconut water is wealthy in potassium. Seek the advice of your healthcare skilled earlier than ingesting coconut water in case you have renal illness. Research have proven coconut water to be useful for stopping kidney stones. However the information lacks massive scale human research.

Q. Is coconut good for the liver?

A. Coconut water is wealthy in antioxidants. Therefore, it could defend the liver.

Q. Does coconut water enhance weight?

A. Consuming coconut water in a average quantity won’t enhance weight. It’s low in energy and has zero fats.

Q. Is there a number of sugar in coconut water?

A. Pure, contemporary coconut water doesn’t have added sugar. Nevertheless, packed coconut water could include added sugar. So, be aware whereas buying and at all times learn labels.

Q. Is coconut water keto?

A. Coconut water (240 ml) has 15 gm of carbohydrates. So it could be a keto drink should you stay underneath the every day carb ranges.

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