Coconut Water: Pros and Cons

Coconut Water: Pros and Cons

In recent years, coconut water has become an increasingly popular drink, thanks to its pleasant and refreshing taste .

To make it so popular, also the fact of being included among the healthy specialties , thanks to its alleged positive effects on health .

Good source of different nutrients

Coconut water is the juice found in the center of a green , not yet fully ripe coconut . This liquid forms naturally in the fruit and is made up of 94% water, with very little fat.

It should not be confused with coconut milk , which is made by adding water to grated coconut meat and is very high in fat.

One medium green coconut provides about 0.5-1 cup of coconut water.

Coconut water: Nutritional values ​​(per 240 ml – one cup)

  • Calories : 46
  • Carbohydrates: 9 grams.
  • Fiber : 3 grams.
  • Proteins : 2 grams.
  • Vitamin C : 10% of the recommended daily dose.
  • Magnesium : 15% of the recommended daily dose.
  • Manganese : 17% of the recommended daily dose.
  • Potassium : 17% of the recommended daily dose.
  • Sodium : 11% of the recommended daily dose.
  • Calcium : 6% of the recommended daily dose.


Here are specifically all the benefits it would bring.

May have antioxidant properties

Free radicals are unstable molecules produced in cells during metabolism , which increase in response to stress or injury and when in excess can damage cells and increase the risk of disease .

Research conducted on animals exposed to toxins has shown that coconut water has antioxidant capabilities that modify free radicals so that they no longer cause damage.

In another study, mice were given coconut water and their free radical activity decreased, as did their blood pressure , triglycerides , and insulin levels .

However, no such studies have been conducted in humans to date.

It can be effective against diabetes

Coconut water is a good source of magnesium , which can increase insulin sensitivity and decrease blood sugar levels in people with type 2 diabetes and pre- diabetes .

Although no human evidence yet exists, a study conducted on diabetic mice treated with coconut water showed that they maintained blood sugar levels better than the control group.

The same study also showed that mice given coconut water had lower levels of hemoglobin A1c, indicating good long-term blood sugar control.

It can help prevent kidney stones

Drinking enough fluids is important for preventing kidney stones .

While plain water is often considered the better choice, one study suggests that coconut water may be even better.

Kidney stones form when calcium, oxalate , and other compounds combine to form crystals in the urine . According to early animal research, it appears that coconut water prevents the crystals from attaching to the kidneys and other parts of the urinary tract.

It can reduce blood pressure

Coconut water can be great for controlling blood pressure .

In a small study of people with high blood pressure , coconut water intake improved systolic blood pressure in 71 percent of the participants.

Additionally, coconut water contains 600 mg of potassium in 8 oz. Potassium has been shown to lower blood pressure in people who are prone to high blood pressure.

Finally, an animal study found that coconut water has anti- thrombotic activity , which means it can prevent blood clots from forming.

Excellent after prolonged exercise

Coconut water can also be the perfect beverage to replenish hydration and replenish electrolytes lost during exercise .

Electrolytes are minerals such as potassium, magnesium, sodium and calcium, which play various important roles in the body and which drop dramatically after strenuous physical activity .

Two studies have found that coconut water restores hydration after exercise and replenishes these elements better than plain water and similarly high-electrolyte sports drinks.

How to drink coconut water

Coconut water is slightly sweet with a subtle nutty flavor , so in addition to being beneficial it is extremely pleasant.

You can drink it directly from the green walnut by inserting a straw into the soft part. If you choose this option, remember to keep the coconut in the refrigerator and consume it within two or three weeks of purchase.

An easier alternative is to drink bottled coconut water , which is available at most grocery stores. If this is the case, check that the drink is 100% coconut water and that there are no added sugars or flavoring agents .

In addition, this tropical juice can be used to add an extra flavor to smoothies, puddings, yoghurts , dressings or substituted for plain water whenever you want a little extra sweetness.



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