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

What has made it so popular is the fact that it is included among the healthy specialities, thanks to its alleged positive health effects.

Good source of several nutrients

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

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

An average green coconut provides about 0.5 to 1 cup of coconut water.

Coconut Water: Nutritional Values (per 240 ml – one cup)

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


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.

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

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

However, to date no such study has been conducted on humans.

May 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 there are no human findings yet, a study conducted on diabetic mice treated with coconut water showed that they maintained better blood sugar levels than the control group.

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

Can help prevent kidney stones

Drinking enough fluids is important for kidney stone prevention.

Although natural water is often considered the best 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 sticking to the kidneys and other parts of the urinary tract.

Can reduce blood pressure

Coconut water may be good for controlling blood pressure.

In a small study of people with high blood pressure, taking coconut water improved systolic blood pressure in 71% of participants.

In addition, coconut water contains 600 mg of potassium in 240 ml, and potassium has been shown to lower blood pressure in people who tend to have high blood pressure.

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

Great after prolonged exercise

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

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

Two studies have found that coconut water restores hydration after exercise and replenishes these elements better than plain water and similar to sports drinks high in electrolytes.

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 nut by inserting a straw into the soft part. If you choose this option, it is good to remember to store the coconut in the refrigerator and consume it within two to three weeks of purchase.

A simpler alternative is to drink bottled coconut water, which is available in most grocery stores. In this case, make sure that the drink is 100% coconut water and that no added sugars or flavoring agents are present.

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