Have you ever had a sip of tender coconut water in the scorching summer heat and felt like it was the most invigorating drink there is? If so, then you will be interested to know that there are an array of health benefits of coconut water beyond its role as a summertime beverage.
Coconut water is the semi-clear liquid found inside coconuts. Abundant in green coconuts and commonly referred to as nariyalpani in Hindi. It has gained considerable prominence among athletes as an energy beverage compared to other sugary alternatives. Wondering about the benefits of drinking coconut water daily, then stay with us to know it all.
There are innumerable health advantages to drinking coconut water, which are as follows:
If you have been wondering what coconut water contains or if coconut water is good for you, keep reading. Nutrients and calories in coconut water are given below in detail:
| Nutritional Value of Tender Coconut Water | Nutritional Value of Mature Coconut Water |
(g/100g) | (g/100g) | |
Energy | 19 kcal | 19kcal |
Water | 94.18 | 94.45 |
Sugars | 5.23 | 3.42 |
Protein | 0.12 | 0.52 |
Carbohydrate | 4.76 | 4.41 |
Lipids | 0.0733 | 0.1482 |
Saturated Fatty Acids | 0.03 | 0.1 |
Monounsaturated Fatty Acids | 0.03 | 0.02 |
Polyunsaturated Fatty Acids | 0.0128 | 0.0054 |
Minerals | (mg/100g) | (mg/100g) |
Potassium | 203.70 | 257.52 |
Calcium | 27.35 | 31.64 |
Magnesium | 6.40 | 9.44 |
Iron | 0.02 | 0.02 |
Phosphorus | 4.66 | 12.77 |
Manganese | 0.12 | 0.08 |
Vitamins | (mg/100 dm3) | (mg/100 dm3) |
Vitamin B1 (Thiamin) | Trace | 0.01 |
Vitamin B2 (Riboflavin) | 0.01 | 0.01 |
Vitamin C (Ascorbic acid) | 7.41 | 7.08 |
| (mg/g) | (mg/g) |
Amino Acids | 15.51 | 17.61 |
From the above table, you can understand the difference in composition between a mature and a tender coconut, also called a young or green coconut.
Fresh coconut water functions as an enzyme that facilitates metabolism, as its nutrients are the most effective. With time and preservation, the qualities of the nutrients degrade and lose their efficiency.
The coconut water ingredients in packages contain preservatives and other additives that alter coconut water's calories, nutrition and taste. The packaged one has a high sugar content.
There can be innumerable benefits of coconut water for our overall health. It supports significant body functioning, including the performances of almost everybody's digestive, skeletal, muscular and urinary systems.
Coconut water comprises low-calorie nutrients, minerals, vitamins, electrolytes, amino acids and other nutrients. It is also easily available, less expensive and free from most side effects. It makes coconut water popular among people, notably athletes.
If you want to know more about the uses of drinking coconut water, contact a HexaHealth expert. It is your one-stop platform for all your healthcare needs. We can provide a comprehensive view of the uses of coconut water for your well-being and wish you a healthy life ahead!
There are several health benefits of coconut water:
Helps in hydration
Improves bone and muscle health
Provides nutrition and electrolytes essential for metabolism
May help prevent kidney stones
Can reduce blood sugar levels and help control diabetes
May enhance heart health
You can have coconut water before and after food. However, it is most effective when consumed on an empty stomach in the early mornings. This will help you feel full for longer hours.
Yes, coconut water helps you to lose weight. It has minerals like potassium and several high bioactive enzymes, which enhance your body’s metabolic rate. In this way, it helps your muscles burn more calories.
The advantages of drinking coconut water every day include:
Improves your insulin sensitivity and blood sugar levels
Helps in weight management
Coconut water potassium enables decreasing blood pressure
Aids in preventing urinary tract infections
Enables you to become more physically active with increased stamina
Coconut water is filled with significant nutrients in different essential electrolytes and minerals like potassium, manganese, calcium, amino acids, antioxidants, and cytokinins. It includes about 470 milligrams of potassium and is regarded as its best source of it.
Fresh coconut water contains electrolytes, vitamins, minerals, enzymes, different plant hormones, and amino acids that are necessary for your body to maintain proper fluid balance. It supports other body functions like bone and muscle build-up, optimal heart and kidney performance, and weight loss.
There are several advantages of coconut water for your skin as it is composed of vitamins that may assist in reducing your fine lines and wrinkles. Coconut water vitamins include vitamin C, vitamin B2 and vitamin B3.
There are various health benefits of drinking tender coconut water, such as:
Rehydrate your body during sickness and after workouts
Supply important nutrients and electrolytes
Minimise high blood pressure levels and stroke risks
Decrease your added sugar intake
Help you maintain optimal body weight
Promotes healthy skin and hair
Coconut water is rich in different vitamins and minerals essential for your body in many ways. The vitamins include vitamins B2, B3, B5, B7 or H, B9 and small quantities of vitamin B1. The minerals comprise magnesium, potassium, calcium, manganese and sodium.
The best time to drink coconut water is early in the morning when your stomach remains empty. It helps in immunity build-up, boosts metabolism, and suppresses overeating habits that subsequently render weight loss.
People suffering from diabetes can drink coconut water as its low-sugar content helps them manage elevated blood sugar levels and reduce diabetic retinal damage. Yet, they need to limit their consumption (i.e., 200 ml in a day) to avoid getting hyperkalemia (high potassium levels in the blood).
Green or young coconut water serves many health advantages, for example:
Prevents dehydration and provides energy
Helps manage blood pressure
Acts as an appetite stimulant
Assists in developing immunity
Makes your bones and teeth stronger
There are a few adverse effects of coconut water if taken in excess amounts in persons, such as:
With hyperkalemia
Kidney patients
Patients with cystic fibrosis
Persons going for and after surgeries
Pregnant woman
Drinking coconut water daily usually has many health advantages, but drinking too much might be harmful. In some individuals, it may cause bloating and stomach upset, especially those with irritable bowel syndrome.
Although there are many health advantages of coconut water if you drink it every day, you must ensure to take it in proper quantities. Excessive drinking may trigger stomach issues and flatulence.
The recommended daily intake of coconut juice or water is 1 or 2 cups for each person.
Drinking coconut water for diabetic patients is usually considered safe for its low sugar content, but they must limit their intake to 200 ml per day.
Patients suffering from cystic fibrosis, high diabetes and severe kidney problems shouldn’t drink coconut water.
Coconut water provides your body with hydration and antioxidants that have a detoxifying effect on your body.
There are various essential minerals in coconut water, like potassium, sodium, magnesium, calcium and manganese.
Yes, there are many benefits of coconut water on your health and welfare, such as:
Providing hydration
Detoxifying your body
Supplying your body with vital nutrients
Yes, there may be a few side effects of drinking coconut water for people suffering from hyperkalemia, kidney problems or cystic fibrosis, depending on their condition.
Coconut water benefits for males include:
Increasing stamina and athletic performance
Curing infertility
Increasing sperm count
Ensuring optimal erectile functioning
Enhancing sexual performance
Coconut water benefits for females are:
Regulating hormones and uterus functions
Relieving menstrual cramps
Combating polycystic ovary syndrome (PCOS)
Supporting a healthy pregnancy
Drinking coconut water for 7 days has numerous benefits for your body, ensuring:
Electrolyte balance
Hydration
Proper digestion
Weight control
Compensating nutrient deficiency
All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.
Last Updated on: 12 July 2024
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