In recent years, 7 Science-Based Health Benefits of Coconut Water has become quite the trendy beverage. In addition to being naturally sweet and hydrating, coconut water is loaded with several important nutrients, including minerals that many people don’t get enough of. Here are 7 health benefits of coconut water.
Top 7 Science-Based Health Benefits of Coconut Water
Here are Benefits of Coconut Water list below. You can visit and explore by reading my post.
1. May help prevent kidney stones
It’s crucial to drink enough water to prevent kidney stones. While Coconut Water may be even better than plain water, simple water is still a solid option, according to two small studies.
When calcium, oxalate, and other substances combine to form crystals in your urine, kidney stones are the result. Once formed, these crystals can become small stones. About 12% of the world’s population suffers from kidney stones, although some individuals are more vulnerable than others (13)Reliable Source.
In a 2013 study, coconut water prevented crystals from adhering to the kidneys and other regions of the urinary tract in rats with kidney stones. Additionally, it decreased the quantity of urine crystals that developed (14Reliable Source).
- Drink some water, then some more
- Reduce your salt consumption
- Eat foods high in calcium
- Reduce your meat consumption
- Consume fruits and vegetables
In a 2018 study with eight participants, researchers discovered that consumption of coconut water increased the amount of potassium, chloride, and citrate excreted in the urine (15). This suggests that coconut water may assist to flush the system and reduce the risk of kidney stones.
There has to be much more research on the advantages of coconut water in lowering the risk of kidney stones because one study used animals and the other is so small.
2. Good source of several nutrients
Coconuts are a fruit according to botany and are grown in tropical climes on trees known scientifically as Cocos nucifera. The liquid within a young, green coconut is called coconut water.
It aids with the fruit’s nutrition. Some of the liquid in the coconut remains while it ages, which takes around 10 to 12 months, while the remainder turns into the solid, white meat known as coconut meat (1 Trusted Source).
- Add protein to each meal
- Consume oily fish
- Consume entire grains
- Consume a rainbow
- Consume greens
Though it can be found in older fruit as well, coconut water is normally extracted from young coconuts that are around 6-7 months old. About 1/2 to 1 cup of coconut water can be obtained from a typical green coconut.
94% of the water in coconut water is made up of fat. Contrast it with coconut milk, which is produced by combining grated coconut meat with water. About 50% of coconut milk is actually water, and it has a lot of fat (1 Trusted Source).
3. May have antioxidant properties
Unstable chemicals known as free radicals are created during metabolism in your cells. In times of stress or injury, their production rises. Your body experiences oxidative stress when there are too many free radicals, which can harm your cells and raise your chance of developing diseases (3).
According to animal studies (4, 5Trusted Source, 6Trusted Source, 7Trusted Source), coconut water includes antioxidants that may assist free radicals be modified so they no longer cause harm.
One 2012 study used coconut water to treat insulin-resistant rats fed a high-fructose diet. Blood pressure, lipids, and insulin levels reduced, and free radical activity also decreased (5Trusted Source).
- Breakfast
- Snacks
- Breakfast, Lunch, and Dinner
- Take up cooking
- Travel with your healthy eating plan
Another 2014 study discovered that coconut water treatment significantly reduced oxidative stress in injured rat livers when compared to livers that did not get treatment (6Trusted Source).
A third study from 2016 showed that rats given a high-fat diet benefited from coconut water extract. The coconut water not only demonstrated “antioxidant potency (4),” it also assisted in lowering cholesterol indicators.
The antioxidant properties of coconut water have not yet been studied in humans, despite the fact that these research on animals are intriguing. Additionally, each of the animal studies used a different dosage and set of guidelines.
4. May help lower blood sugar for people living with diabetes
According to studies, coconut water can improve other health indicators and lower blood sugar levels in diabetic animals (8, 9, and 10 Trusted Sources). In a 2015 study, coconut water treatment helped diabetic rats maintain better blood sugar levels than the control group.
The rats who received coconut water also had lower haemoglobin A1c levels, indicating better long-term blood sugar control, according to the same study (9Trusted Source). Coconut water was also proven to lower blood glucose in a more recent study from 2021 using diabetic rats (10Trusted Source).
- Regular exercise
- Limit your carbohydrate consumption
- Consume more fibre
- Remain hydrated by drinking water
- Establish portion control
To confirm these effects in people, additional research is required. The fact that coconut water is a good source of magnesium, which may improve insulin sensitivity and lower blood sugar levels in persons with type 2 diabetes and prediabetes, is an additional benefit of coconut water for blood sugar levels (11Trusted Source, 12).
In light of all of this, it’s crucial to remember that coconut water contains carbohydrates, which the body converts to sugar. As a result, if you have diabetes or prediabetes, see your doctor or a dietitian before incorporating it into your diet.
5. May support heart health
Coconut water consumption may lower the chance of developing heart disease (16). In an earlier experiment, conducted in 2008, rats were given a diet high in fat and cholesterol. A group received large dosages of coconut water (4 ml per 100 grammes of body weight) as well.
After 45 days, the coconut water group’s cholesterol and triglyceride levels dropped in a manner resembling that of a statin medicine (17Reliable Source).You should be aware that this was a very high dose. A 150-pound (68-kg) person ingesting 91 ounces (2.7 litres) of coconut water each day would be the equal in terms of volume.
- Vegetables with leaves
- Grainy foods
- Berries
- Avocados
- A deep chocolate
According to a 2005 study, coconut water may help people with high blood pressure lower their blood pressure, although more research is required in this field (18 Trusted Source).
The high potassium content of coconut water (500mg in 8 ounces) is one of the possible causes for its potential link to decreased blood pressure. In individuals with high or normal blood pressure, potassium has been found to reduce blood pressure (19Trusted Source, 20Trusted Source).
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6. Beneficial after prolonged exercise
Coconut water might be the ideal hydration and electrolyte replacement drink after physical activity. Minerals called electrolytes are essential for a number of bodily processes, including preserving a healthy fluid balance. Magnesium, sodium, calcium, and potassium are a few essential electrolytes (21Trusted Source).
- You can feel better by exercising
- Weight loss can be aided by exercise
- Exercise is beneficial for your bones and muscles
- Your energy levels can rise if you exercise
- Exercise can lower your risk of developing chronic diseases
According to various studies, coconut water may be preferable to water for rehydrating after exercise since it contains electrolytes including potassium and magnesium (22, 23, 24). In fact, a tiny 2014 Brazilian study indicated that coconut water, as opposed to water or a sports drink, boosted exercise capacity better on a very hot day (22).
7. Delicious source of hydration
Natural coconut water has a delicate, nutty flavour and is only mildly sweet. It has a moderately low calorie and carbohydrate content. Although it tastes best when taken straight from the fruit, there are numerous brands of coconut water available on the market today if you are unable to stock your refrigerator with fresh coconuts.
- A cottage cheese
- The Coconut Water
- Grapefruit
- Cabbage
- Cauliflower
Simply check the ingredients to be sure you’re getting 100 percent coconut water. Some bottled products could have extra sugar or flavourings. When you need a little natural sweetness, you may use this tropical liquid as the foundation for smoothies, chia seed pudding, vinaigrette dressing or as a replacement for plain water.
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