Good source of various Nutrients
Coconut water is the liquid found in the center of a young, green coconut. It helps nourish the fruit. As the coconut matures, which takes around 10–12 months, some of the liquid remains while the rest ripens into the solid white flesh known as coconut meat. Coconut water typically comes from young coconuts about 6–7 months of age, though it’s also found in mature fruit. An average green coconut provides about 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 grated coconut meat. Coconut milk contains about 50% water and is quite high in fat
Have Anti-oxidant Properties
Free radicals are unstable molecules produced in your cells during metabolism. Their production increases in response to stress or injury. When there are too many free radicals, your body enters a state of oxidative stress, which can damage your cells and increase disease risk. Research on animals has shown that coconut water contains antioxidant that may help modify free radicals so they no longer cause harm .
May Help in lower blood sugar for diabetes patients
Research has shown that coconut water can lower blood sugar levels and improve other health markers in animals with diabetes. In a study from 2015, rats with diabetes that were treated with coconut water maintained better blood sugar levels than the control group. The same study also found that the rats given coconut water had lower levels of hemoglobin , indicating better long-term blood sugar control (9Trusted Source). A more recent study from 2021 involving rats with diabetes also found that that coconut water reduced blood glucose . More studies are needed to confirm these effects in humans.
However, another added blood sugar benefit of coconut water is that it’s a good source of magnesium, which may increase insulin sensitivity and decrease blood sugar levels in people with type 2 diabetes and prediabetes.
Help in prevent kidney stones
Drinking enough fluids is important for kidney stone prevention. Although plain water is a good choice, two small studies suggest that coconut water might be even better.
Kidney stones are created when calcium, oxalate, and other compounds combine to form crystals in your urine. These crystals can then form tiny stones. While some people are more susceptible than others, kidney stones affect about 12% of the world’s population.
Support Heart Health
Drinking coconut water may help reduce heart disease risk. In an older study from 2008, researchers fed rats a diet rich in fats and cholesterol. They also fed one group high doses of coconut water (4 ml per 100 grams of body weight).
After 45 days, the coconut water group had a reduction in cholesterol and triglyceride levels similar to the effects of a statin drug used to lower cholesterol. Keep in mind that this was a very high dose. In human terms, it would be equivalent to a 150-pound (68-kg) person consuming 91 ounces (2.7 liters) of coconut water per day. One of the reasons coconut water may be connected to lowered blood pressure is its impressive potassium content (500mg of potassium in 8 ounces). Potassium has been shown to lower blood pressure in people with high or normal blood pressure.
