Health Benefits of Coconut Water

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.

Good source of several nutrients

Coconuts grow in tropical climates on trees scientifically known as Cocos nucifera, and are botanically considered a fruit.

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.

One cup (240 ml) contains 60 calories, as well as:

• Carbs: 15 grams
• Sugar: 8 grams
• Calcium: 4% of the daily value (DV)
• Magnesium: 4% of the DV
• Phosphorus: 2% of the DV
• Potassium: 15% of the DV

May have antioxidant 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 antioxidants that may help modify free radicals so they no longer cause harm.

In one 2012 study, insulin-resistant rats on a high fructose diet were treated with coconut water. Free radical activity decreased, as did blood pressure, triglycerides, and insulin levels.

Another study from 2014 found that damaged rat livers showed significant improvement in oxidative stress when treated with coconut water compared with livers that received no treatment.

A third study from 2016 highlighted the benefits of coconut water extract on rats fed a high fat diet. Not only did the coconut water help decrease cholesterol markers, but it also showed “antioxidant potency.”

While these studies are interesting, it’s important to note that no studies involving humans and the antioxidant power of coconut water have been done to date, and each of the animal studies used different dosages and parameters.

May help lower blood sugar for people living with diabetes

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 A1c, indicating better long-term blood sugar control.

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.

With all this in mind, it’s important to note that coconut water contains carbs (which are broken down into sugars in the body), so if you are living with diabetes or prediabetes, talk with your doctor or a dietitian before adding it to your diet. Read More