8 Science-Based Health Benefits of Coconut Water
What are the benefits of drinking coconut water?
1. Antioxidant properties
Some animal studies have shown that coconut water has the ability to alter the structure of free radicals, thereby limiting their harmful effects on the body. Test results in mice showed that coconut water supplementation helps balance the oxidation process, reduce free radical activity, and contribute to lowering blood pressure, triglycerides, and insulin.
Free radicals are naturally produced during cellular metabolism in response to stress or injury. However, when the amount of free radicals exceeds the body's ability to control, the body will fall into a state of oxidative imbalance, which can easily lead to cell damage and increase the risk of disease.
2. Provides many essential nutrients
Coconut water is 94% water and contains almost no fat. It takes about 6–7 months for a young coconut to develop into a mature coconut. When the coconut is ripe, most of the water inside will turn into the white flesh called coconut meat.
Unlike natural coconut water, coconut milk is made by blending coconut meat with water and contains more fat (about 50% water).
On average, one young coconut provides about 0.5–1 cup (240 ml) of coconut water, which contains 46 calories and the following nutrients:
3. Supports cardiovascular health
Coconut water has been shown to reduce cholesterol, triglycerides, and fat deposits in the liver. In one study on mice, a 150-pound adult would need to drink about 2.7 liters of coconut water per day to achieve the same effect as a statin drug. This is a remarkable result, but more human research is needed to confirm it.
4. Good for people with diabetes
Some animal studies have shown that coconut water can help lower blood sugar, reduce hemoglobin A1c, and reduce oxidative stress. Although there are no direct human studies, with 3g of fiber and 6g of digestible carbs per 8oz, coconut water may be suitable for diabetic diets.
In addition, the abundant amount of magnesium in coconut water also helps increase insulin sensitivity, supporting blood sugar control in people with prediabetes or type 2 diabetes.
5. Prevent kidney stones
Drinking enough fluids, including coconut water, helps reduce the risk of kidney stones. Coconut water is thought to inhibit the formation of crystals (mainly calcium, oxalate, and other compounds) that lead to kidney and urinary tract stones.
Studies have also shown that coconut water reduces free radical production when the body has high levels of oxalate in the urine. However, more clinical data is needed to confirm this.
6. Helps lower blood pressure
The potassium content in coconut water has been shown to lower blood pressure in people with moderate or high blood pressure. Some studies have also noted its ability to prevent blood clots.
7. Recover energy after exercise
Coconut water is rich in important electrolytes such as potassium, magnesium, sodium and calcium – substances that help the body maintain fluid balance and replace lost fluids after exercise.
Some studies have shown that coconut water is more effective than water and is comparable to other electrolyte replacement drinks. However, some people experience digestive side effects such as nausea, bloating, or stomach upset.
8. Natural source of water and electrolytes
Coconut water is best when drunk fresh from the fruit. It has a sweet, mild flavor and is low in calories and carbohydrates. Fresh coconut water can be stored in the refrigerator for 2–3 weeks or is available in a bottle. However, some products contain added sugars or flavors, so read the ingredients carefully to choose a 100% natural product.
In addition to drinking directly, coconut water can also be used to make smoothies, chia seed pudding, sauces, or replace filtered water in dishes when you want a natural sweetness.
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