This article is reviewed by an expert
Are you a fan of sipping on some refreshing coconut water on a hot summer day? Not only does it taste amazing, but did you know coconut water also has many health benefits? From providing essential nutrients to aiding digestion, coconut water is a powerhouse of goodness. This article explores 12 health benefits of coconut water that you may not have known. So grab a glass of coconut water, and let’s dive in!
Nutritional value of coconut water
100 ml of coconut water offers the following nutrients: [1]
| Name | Amount |
|---|---|
| Energy | 25 kcal |
| Calcium, Ca | 17 mg |
| Magnesium, Mg | 7 mg |
| Potassium, K | 212 mg |
| Carbohydrate, by difference | 6.25 g |
12 benefits of consuming coconut water
Here are 23 benefits you can enjoy when you consume coconut water.
- Hydrates the Body
Coconut water is an excellent source of hydration and a great alternative to sugary sports drinks. Its high electrolyte content can help replenish lost fluids after a workout or on a hot day. [2]
- Lowers Blood Pressure
Drinking coconut water can help reduce high blood pressure due to its high potassium content. Potassium helps counterbalance the effects of sodium in the diet, which is a key contributor to high blood pressure. [1]
- Aids Digestion
Coconut water is a natural source of fibre and can help regulate bowel movements, preventing constipation. It also contains enzymes that aid in the digestion of fats and proteins. [3]
- Boosts Immunity
Coconut water contains essential vitamins and minerals like vitamin C, magnesium, and calcium, which are necessary for a healthy immune system. [4]
- Helps in Healthy Weight Management
Coconut water is low in calories and can be a great alternative to sugary drinks. It also helps you feel full, reducing the urge to snack between meals. [5]
- Prevents Kidney Stones
Coconut water helps improve kidney function by preventing the formation of kidney stones. [6]
- Promotes Heart Health
The potassium in coconut water helps regulate heart rhythm, reducing the risk of heart disease. It also contains antioxidants that help reduce inflammation and improve cholesterol levels. [1]
- Regulates Blood Sugar
The fiber in coconut water helps regulate blood sugar levels, making it a great drink for people with diabetes. [7]
- Helps with Hangovers
Coconut water replenishes lost fluids and electrolytes after a night of heavy drinking, reducing the severity of hangovers. [8]
- Promotes Healthy Skin
Coconut water contains cytokinins, which help regulate cell growth and prevent premature aging. [9]
- Boosts Energy
Coconut water is a natural energy source and can help you stay focused. [2]
- Reduces Stress
The magnesium in coconut water helps reduce stress and promote relaxation. [1]
How to consume coconut water
Here are some tips for consuming coconut water:
- Drink it straight
The most obvious way to consume coconut water is to drink it straight from the coconut. It’s a refreshing and hydrating drink that can be enjoyed anytime.
- Blend it into smoothies
Coconut water can be a great base for smoothies. It adds a natural sweetness and provides electrolytes and essential nutrients.
- Use it in cooking
Coconut water can be used in cooking to add flavour to dishes like curries, soups, and stews.
- Freeze it into ice cubes
Freeze coconut water into ice cubes and add them to your water or smoothies for a refreshing and hydrating boost.
- Mix it with other juices
Coconut water can be mixed with other juices like pineapple or orange juice for a nutritious tropical drink.
FAQs
- What are the benefits of coconut water for the skin?
Coconut water contains cytokinins that help with cell growth and prevent premature aging. [9]
- What are the benefits of coconut water for hair?
Coconut water solids help promote the growth of hair follicles and have excellent revitalizing properties.[10]
- What are the benefits of coconut water in pregnancy?
Coconut water is a natural source of electrolytes, which can help replenish lost fluids during pregnancy. It also contains essential vitamins and minerals like potassium and magnesium, which are necessary for a healthy pregnancy. [8] [1]
- What are the benefits of drinking coconut water daily?
Drinking coconut water can help improve hydration, regulate blood pressure, aid digestion, boost immunity, promote heart health, and support weight loss. [2] [5]
- What are the benefits of coconut water for weight loss?
Coconut water is low in calories and can be a great alternative to sugary drinks. It also reduces the urge to snack between meals. [5]
- What are the benefits of drinking coconut water on an empty stomach?
Drinking coconut water on an empty stomach can help improve digestion and reduce gut inflammation. It also helps hydrate the body and provides a natural energy source to start the day. [3] [2]
Conclusion
Coconut water is a drink that offers numerous health benefits. From promoting hydration and aiding digestion to reducing blood pressure and boosting immunity, there are many reasons to incorporate coconut water into your diet.
Whether you drink it straight, blend it into smoothies, or use it in cooking, coconut water is a versatile and delicious way to improve your health. With coconut water’s amazing health benefits and delicious taste, it is worth adding to your daily routine.
Disclaimer:
The information provided here has no relevance to Ayurveda and is more from a healthy lifestyle perspective. It is not intended to replace professional medical advice or treatment.
References:
- [HISTORICAL RECORD]: COCONUT WATER. 31 July 2018
- Coconut Water as One of the Optional Oral Electrolyte Solutions. January 1980
- Coconut Water Consumption and Its Effect on Sex Hormone Concentrations.
- HEALTH BENEFITS OF TENDER COCONUT WATER (TCW). 2019
- Tender coconut water: A review on recent advances in processing and preservation. 30 June 2020
- Coconut Water: An Unexpected Source of Urinary Citrate. November 2018
- Nutrition studies on mature and immature coconut meat and coconut water.
- Rehydration after Exercise with Fresh Young Coconut Water, Carbohydrate-Electrolyte Beverage and Plain Water.
- Effect of coconut water and cytokinins on rapid micropropagation of Ranunculus wallichianus Wight & Arnn—a rare and endemic medicinal plant of the Western Ghats, India.
- NURTURING HEALTH & WELLNESS with COCONUT WATER SOLIDS.
