Benefits of coconut water Scientifically proven

Benefits of Coconut water Scientifically proven

What is coconut water?

Coconut water is a 100% natural, nutritious and especially healthy drink. As its name suggests, it is obtained from the coconut, although not from the coconut that we normally consume (now you will know why). This tropical drink is juice, the liquid found inside a green, immature coconut. It is what later becomes, as the coconut matures, in the pulp or white part that we eat very cool in summer.

In particular, coconuts ideal for extracting coconut water usually have about 6 or 7 months so we can say that they are at mid-age of maturity.




Benefits of coconut water

Coconut water is, in 90% or more of its composition, water. It does not contain fat or proteins and it contributes few sugars so it's caloric intake is low. Its high fiber intake is interesting, B vitamins, including folic acid, vitamin C and many minerals such as potassium, magnesium, calcium, phosphorus, sodium, iron and antioxidants such as zinc, copper, selenium, and manganese.

It is, therefore, a natural and ideal isotonic drink for athletes or for good rehydration and remineralization in hot moments. It is also very useful in slimming diets by providing few calories but minerals and fiber.

Studies show that frequent and regular consumption of coconut water helps to normalize blood levels of triglycerides, cholesterol, and sugar is recommended to prevent cardiovascular and diabetic diseases.

It is important to drink coconut water of organic origin or BIO since this way we reduce the contaminants of it and we make sure that it is a first quality product. It is also important to see the ingredients of the coconut water that we consume since many only carry a percentage of water or add sugars and other additives so that we will not achieve the effects we want by consuming this type of product.

Some coconut waters are already mixed with juices or interesting extracts that provide different flavors and important nutrients such as mango, pineapple, acerola ... Coconut water is also used as a base for smoothies, juices, smoothies.

Oh! You should not confuse coconut water with coconut milk, they are two totally different drinks with different properties.

Coconut water consists mainly of water (94%), a small number of fats and several minerals and vitamins.

Breakdown-water-coconut In terms of nutrients, a cup of coconut water contains:



  • Potassium: 17%  (recommended daily amount).
  • Manganese: 17%
  • Magnesium: 15% 
  • Sodium: 11% 
  • Vitamin C: 10%
  • Vitamin B2: 8%
  • Calcium: 6% 
  • Fiber: 2.6 g
  • Protein: 1.7 g
  • Calories: 45 g
Coconut water is made up of fresh water, light carbohydrates and sugar. It also contains organic compounds, which are very beneficial for health. For this reason, coconut water is one of the best moisturizing drinks.

It has been determined that coconut water can be more beneficial than milk and much better than sports drinks. In addition, it contains more potassium than a banana, it is low in fat, calories and cholesterol. Therefore, it is a very interesting food at the biological level.



Without a doubt. Many people know the healing benefits of coconut oil. However, coconut water is not left behind.

This drink is increasingly popular and today joins the homemade kit of all derivatives of this fruit. Below we highlight its benefits, among which antiviral, antifungal, and antimicrobial qualities stand out.

1. It is a very moisturizing drink

Drinking coconut water is an excellent and natural way to hydrate and if you are an athlete, you will love what I am going to tell you now.

In addition to its high water content, this drink is notable for having significant amounts of electrolytes. Let's go by parts…....

First, coconut water contains 94% water.

Secondly, coconut water contains potassium, magnesium, sodium, calcium and phosphorus, 5 essential electrolytes to recover after a training session.

Here it is important to note that a single glass of coconut water gives you 17% CDR of potassium, a fairly high figure compared to some sports drinks.

A study that compared the consumption of coconut water, water, and a carbonated sports drink after exercise, found that consuming coconut water had effects very similar to sports drinks in terms of rehydration.

Also, the coconut water caused less nausea, discomfort, and heaviness of stomach, and had a more pleasant taste.

And, thirdly, another reason that makes coconut water a super moisturizing and healthy drink is its low content of calories and sugar, the latter also in a natural way.

In another study, it was stated that coconut water can be used as a rehydration drink in children with diarrhea and symptoms of dehydration.

Are you lucky to live in a tropical country?

Take advantage and use this elixir to avoid dehydration whenever you can (I would like to have this rich fruit at my fingertips ...).


2. Acts as a Natural Antioxidant

At this point, surely most of those who follow me already know the damage that these molecules called free radicals to do.

But just in case you do not remember: free radicals are reactive molecules that cause oxidative stress and can cause significant damage to lipids, proteins and even DNA, as well as being a risk factor for numerous diseases.

The human organism has its own "antioxidant system" through which it maintains a balance between oxidation and antioxidation, but the intake of foods rich in antioxidants plays a decisive role.

Currently, the antioxidant properties of coconut water have been tested mostly in animal studies, which have yielded interesting results:

Reduction of hepatocyte oxidation (liver cells) and consequent protection against free radicals. Reduction of oxidation caused by a diet rich in fructose and decreased levels of triglycerides and insulin, as well as blood pressure.

And is that coconut water is rich in phytohormones, vitamins, free amino acids and other active compounds with a great antioxidant effect. 


3. Prevents Digestive problems

In addition to rich, moisturizing and nourishing, coconut water can protect your digestive system against certain disorders that can be very annoying.



For years, coconut water has been used in several countries as a natural remedy for its properties when it comes to treating cases of indigestion, intestinal parasites or constipation, among others.

Also, and as I have mentioned before, there is also scientific evidence on the use of coconut water to treat dehydration in children affected by diarrhea.


4. Contributes to reduce fluid retention

Fluid retention, also known as edema, is an excessive accumulation of fluid in the body that often causes inflammation in the extremities (hands, feet, legs, or ankles).

The causes can be several, but if it is not a serious situation, fluid retention can be reduced with some changes in diet.

For example, the intake of foods rich in potassium, such as coconut water, helps to increase the excretion of urine, while reducing sodium levels in the body.

In other words, coconut water can be considered a natural diuretic.


5. Reduces the risk of kidney stones

The intake of coconut water can be very good for people prone to kidney stones. Lithiasis, the name was given to the formation and accumulation of stones in the kidneys, occurs when certain mineral residues present in the urine crystallize.

Drinking an insufficient amount of water or, simply, genetics can be some of the causes of stone formation.

That said, some experts have studied the effects of coconut water on rats with kidney stones and have observed that this drink prevents the crystallized minerals from adhering to the kidneys, which facilitates their expulsion.

However, it is still necessary to conduct more research with human beings to really test the effectiveness of coconut water in this field.


6. It is an optimal source of manganese

A single cup of coconut water gives you 17% CDR of manganese; 2 cups already give you 34%. Manganese is a very important mineral for the organism and participates in numerous processes such as blood coagulation or the formation of connective tissue.



Manganese deficiency increases the risk of infertility or bone malformations, among others, and when we maintain appropriate levels of manganese in the body we can avoid:

  • Arthritis.
  • Osteoporosis.
  • Premenstrual syndrome.
  • Diabetes.
  • Epilepsy.


7. Regulate the tension

Having high blood pressure is an increasingly common problem among the population and is one of the biggest causes of heart disease. In one study, the hypertensive participants were divided into four groups: one consumed coconut water, another bottled mineral water, another consumed mauby and another a mixed drink of mauby and coconut water.

At the end of the study, these were the results:

  • 71% reduction in systolic pressure and 29% in diastolic pressure for the coconut water group.
  • Reduction of 40% in the systolic pressure and 40% in the diastolic pressure for the mauby group.
  • Reduction of 43% in the systolic pressure and 57% in the diastolic pressure for the group of the mixed drink.

Also, coconut water is rich in potassium and magnesium, two minerals that have been shown to promote the regulation of tension.

Magnesium contributes to the prevention of hypertension by stimulating the dilation of blood vessels and is effective in reducing both diastolic and systolic pressure.

Potassium, in turn, can regulate tension in hypertensive patients as well as in people with normal levels of tension and tends to reduce the need to take antihypertensive drugs.

8. Delays Aging

Coconut water is becoming popular at great speed for all its health benefits and its anti-aging effect is one of the major causes of this growing reputation.

This food is an ideal source of cytokinins, a plant compound associated with the reduction of aging of human cells.

Cytokinins are a phytohormone capable of slowing the process of degenerative aging that our cells suffer when we reach a certain age.


9. Improves the symptoms of diabetes

Several studies carried out on animals have shown that the regular consumption of coconut water can cause marked improvements in the symptoms of diabetes.

Apparently, drinking coconut water helps keep blood glucose levels at bay and reduces levels of glycosylated hemoglobin.

On the other hand, it has been observed that the supply of coconut water in diabetic rats contributes to reducing blood glucose and certain markers of oxidative stress. However, it is still necessary to carry out more research with human beings.

10. Other benefits

The list of properties of coconut water is long:

Increased body defenses and prevention of infections caused by microbes or bacteria.
Reduction of the risk of several types of cancer by inhibiting the growth of cancer cells and tumors.
Protection against cardiovascular diseases such as heart attacks or strokes.

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