7
science-based health benefits of coconut water
Coconut water is a delicious, electrolyte-rich natural drink
that may benefit your heart, regulate blood sugar, help improve kidney health,
and keep you refreshed and well hydrated after your workout.
In recent years, coconut water has become a popular drink.
In addition to its
natural sweetness and moisturizing, coconut water is also rich in a variety of
important nutrients, including minerals that many people do not consume enough.
Here are the top 7
health benefits of coconut water.
1. Good source of multiple
nutrients
Coconuts grow on
trees scientifically known as coconuts in tropical climates and are botanically
considered a fruit.
Coconut water is a
liquid found in the center of young green coconuts. It helps nourish the fruit.
As the coconut matures, it takes about 10 to 12 months for some of the liquid
to stay, while the rest matures into a solid white pulp called coconut flesh (1).
Coconut water
usually comes from young coconuts around 6-7 months old, although it is also
found in ripe fruits. A regular green coconut provides approximately 1/2–1 cup
of coconut water.
Coconut water
contains 94% water and very little fat. It should not be confused with coconut
milk, which is made by adding water to the ground coconut meat. Coconut milk
contains about 50% water and is high in fat (1).
One cup (240 ml)
contains 60 calories, and (2):
- carbohydrates: 15 g
- sugar: 8 g
- Calcium: 4% of
daily value (DV)
- magnesium: 4% of DV
- phosphorus: 2% of DV
- potassium: 15% of DV
Summary: coconut
water is a liquid found in young coconuts and is a natural source of several
important minerals.
2. May have antioxidant
properties
Free radicals are
unstable molecules produced in cells during metabolism. Their production
increases with stress or injury.
When there are too
many free radicals, your body goes into a state of oxidative stress, which can
damage your cells and increase the risk of disease (3).
studies in animals
have shown that coconut water contains antioxidants that can help alter free
radicals so that they no longer cause harm (4, 5, 6, 7).
In a 2012 study,
insulin-resistant rats on a high fructose diet were treated with coconut water.
Free radical activity is reduced, as is blood pressure, triglycerides, and
insulin levels (5).
Another 2014 study
found significant improvements in oxidative stress in treating damaged rat
livers with coconut water compared to untreated livers. （6）。
A third study in
2016 highlighted the benefits of coconut water extract for rats fed a high-fat
diet. Coconut water not only helps lower cholesterol markers, but also shows
"antioxidant potency (4)".
While these
studies are interesting, it's worth noting that there have been no studies
involving the antioxidant capacity of human and coconut water to date and each
animal study has used different dosages and parameters.
Summary: coconut
water contains antioxidants that have been shown to be beneficial in studies
involving rats and mice, but lack human studies.
3. May help lower blood sugar in people
with diabetes
Studies have
shown that coconut water can lower blood sugar levels in diabetic animals and
improve other health indicators (8, 9, 10).
In a 2015 study,
diabetic rats treated with coconut water maintained better blood sugar levels
than the control group. The same study also found that rats given coconut water
had lower levels of hemoglobin A1C, indicating better long-term glycemic
control (9).
A recent 2021
study involving diabetic rats also found that coconut water could lower blood
sugar (10).
More research is
needed to confirm these effects on humans.
However, another
added benefit of coconut water for blood sugar is that it is a good source of
magnesium, which may increase insulin sensitivity and lower blood sugar levels
in people with type 2 diabetes and prediabetes (11, 12).
With all this in
mind, it's important to note that coconut water contains carbohydrates (broken
down into sugars in the body), so if you have diabetes or prediabetes, consult
your doctor or dietitian before adding it to your diet.
Summary: studies
in animals with diabetes have shown that coconut water can improve blood sugar
control, but more research involving humans is needed.
4. May help prevent kidney
stones
Drinking enough
fluid is important to prevent kidney stones.
While boiled water
is a good choice, two small studies have shown that coconut water may be
better.
Kidney stones are
produced when calcium, oxalate, and other compounds combine in the urine to
form crystals. These crystals can then form tiny stones. While some people are
more susceptible to kidney stones than others, kidney stones affect about 12%
of the world's population (13).
In a 2013 study of
rats with kidney stones, coconut water prevented crystals from adhering to
other parts of the kidneys and urinary tract. It also reduces the number of
crystals formed in the urine (14).
In a 2018 study
involving 8 people, researchers found that coconut water increased urination of
potassium, chloride, and citrate in people without kidney stones, meaning that
coconut water may help flush the system and reduce the likelihood of stones (15).
Because one study
involved animals and the other was small, more research is needed on the
benefits of coconut water in reducing the likelihood of kidney stones.
Summary: early
research suggests that coconut water may help prevent kidney stones by reducing
the formation of crystals and stones. However, more research needs to be done –
especially when it comes to humans.
5. May support heart health
Drinking coconut
water may help reduce the risk of heart disease (16).
In an earlier
study in 2008, researchers fed mice a diet rich in fat and cholesterol. They also
fed a group of people a high dose of coconut water (4 ml per 100 grams of body
weight).
After 45 days,
cholesterol and triglyceride levels in the coconut water group decreased,
similar to the effects of statins used to lower cholesterol. （17）。
Keep in mind that
this is a very high dose. In humans, this is equivalent to a 150-pound
(68-kilogram) person consuming 91 ounces (2.7 liters) of coconut water per day.
A 2005 study
suggested that coconut water may also help lower blood pressure in people with
high blood pressure, but more research is needed in this area (18).
One of the reasons
coconut water may be associated with lowering blood pressure is its impressive
potassium content (500 mg of potassium in 8 ounces). Potassium has been shown
to lower blood pressure in people with high or normal blood pressure (19, 20).
Summary: while
there is some evidence that coconut water may be beneficial for heart health,
more human-centered research is needed.
6. Long-term exercise is
beneficial
Coconut water may
be the perfect drink to restore moisture and replenish electrolytes lost during
exercise.
Electrolytes are
minerals that play a variety of important roles in your body, including
maintaining proper fluid balance. Some important electrolytes include
potassium, magnesium, sodium, and calcium (21).
Because coconut
water contains electrolytes such as potassium and magnesium, some studies have
found that it may be more beneficial than water that is hydrated after exercise
(22, 23, 24).
In fact, a small
2014 study in Brazil found that coconut water was more athletic than water or
sports drinks on hot days (22).
Summary: coconut
water is effective in replenishing fluids and electrolytes after exercise. It
can be compared to other sports drinks.
7. Delicious source of
hydration
Natural
coconut water has a slightly sweet taste with a subtle nutty flavor. It is also
quite low in calories and carbohydrates.
Taking
it straight out of the fruit is the freshest, but if you can't fill your fridge
with fresh coconuts, there are many brands of coconut water on the shelves
today.
Be sure to read
the ingredients to verify that you are getting 100% coconut water. Some bottled
brands may contain added sugar or flavorings.
You can use this
tropical liquid as a base for smoothies, chia seed puddings, balsamic vinegar
sauces, or instead of boiled water when you want a little natural sweetness.
Summary: coconut
water can be drunk directly from green coconuts or can be bottled and
purchased. Avoid brands with added sugar, sweeteners, or flavorings.
Bottom
line
Coconut water is a
delicious, electrolyte-rich natural drink that may benefit your heart, regulate
blood sugar, help improve kidney health, and keep you refreshed and well
hydrated after your workout.
Although more
controlled studies involving humans are needed to confirm many of these
qualities, the research to date is encouraging.
If you want to
start sipping this tropical drink, there should be a range of brands on the
shelves of your local grocery store – be sure to avoid added sugar products.