Coconut water is typically sourced from young coconuts, usually 6-7 months old. An average green coconut yields about one-half to one cup of water. Composed of 94% water and very little fat, coconut water effectively rehydrates the body. It differs from coconut milk, which is made by adding water to grated coconut pulp heated at high temperatures and contains about 50% water with a higher fat content.

While coconut water is nutritious, moderation is crucial. Healthy adults should consume about one fresh coconut per day, ideally during the daytime or after physical activity for better absorption. Individuals with kidney issues should consult a doctor before consumption.

Rich in nutrients

Beyond its natural sweetness, coconut water contains many nutrients, especially important minerals. A 240 ml (one cup) serving of coconut water contains:

Calories: 60

Carbohydrates: 15 g

Sugar: 8 g

Calcium: 4% of the daily value (DV)

Magnesium: 4% DV

Phosphorus: 2% DV

Potassium: 15% DV

Contains antioxidants

Free radicals are unstable molecules produced in cells during metabolism. Their numbers increase in response to stress or injury. An excess of free radicals leads to oxidative stress, which can damage cells and raise disease risk. Coconut water provides antioxidants that can help neutralize these free radicals, preventing harm.

May help lower blood sugar

Coconut water may help reduce blood sugar levels in individuals with diabetes. Consuming it can help lower hemoglobin A1c concentrations, leading to better long-term blood sugar control. Another benefit for blood sugar comes from its rich magnesium content. Magnesium supplementation can increase insulin sensitivity and decrease blood sugar in people with type two diabetes and pre-diabetes.

Diabetic individuals should consume it in reasonable amounts, about 1-2 cups (240-280 ml) spread throughout the day, rather than continuously for many days or as a replacement for plain water. Opt for fresh, unsweetened coconut water, avoiding bottled or canned varieties that may contain added sugars or preservatives.

It is important to note that coconut water contains carbohydrates, which are broken down into sugar in the body. Individuals with diabetes or pre-diabetes should consult a doctor or nutritionist before adding coconut water to their diet.

Helps prevent kidney stones

Kidney stones form when calcium, oxalate, and other compounds combine to create crystals in urine. These crystals can then develop into small stones. Adequate hydration is crucial for preventing kidney stones. While plain water is a good choice, coconut water offers similar benefits. Drinking coconut water can help prevent crystals from adhering to the kidneys and other parts of the urinary tract. It also reduces the number of crystals that form in the urine.

Supports heart health

Consuming coconut water may help reduce the risk of heart disease. Regular intake contributes to lower cholesterol and triglyceride levels in individuals with high blood lipids.

Coconut water can also benefit individuals with high blood pressure due to its rich potassium content, with 500 mg of potassium in 227 ml. Potassium helps lower blood pressure in people with hypertension or pre-hypertension. Those with high blood pressure might consider drinking about 150 ml of fresh coconut water each morning to help manage their levels.

Replenishes electrolytes

Coconut water can be a healthy beverage for rehydrating and replenishing electrolytes lost during exercise.

Electrolytes are minerals that play several important roles in the body, including maintaining fluid balance. Essential electrolytes include potassium, magnesium, sodium, and calcium. Because coconut water contains electrolytes like potassium and magnesium, it can sometimes be more beneficial than plain water for rehydration after a workout.

By Bao Bao (According to Healthline, Very Well Health)