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Health Benefits of Coconut Water

Updated: Oct 30, 2018

Coconut water is tasty, refreshing and also happens to be very good for you. It is loaded with several important nutrients, including minerals that most people don't get enough of.

Coconuts grow on large palm trees known scientifically as Cocos nucifera.

Despite the name, the coconut is a fruit rather than a nut.

Coconut water is the juice found in the center of a young, green coconut.

It helps nourish the fruit. As the coconut matures, some of the juice remains in liquid form, while the rest ripens into the solid white flesh known as coconut meat.

Coconut water is produced naturally in the fruit and contains 94% water and zero fat.

Coconuts take 10–12 months to fully mature. Coconut water typically comes from young coconuts about 6–7 months of age. An average green coconut provides about 0.5-1 cups of coconut water. One bottle (500 mL) contains 45 calories, as well as:

5 Essential electrolytes in coconut water

• Potassium

• Manganese

• Magnesium

• Calcium

• Phosphorus

"Coconut water is found in young coconuts and is a good source of fiber, vitamin C and several important minerals."

Good source of antioxidants

Free radicals are unstable molecules that are produced in your cells during metabolism. Their production increases in response to stress or injury. When there are too many free radicals, the body is said to be in a state of oxidative stress, which can damage cells and increase the risk of disease. Coconut water contains antioxidants, modifying free radicals so they no longer cause harm. Coconut water studies have shown that is can help reduce liver damage caused by free radicals.

Coconut water can easily fit into a diabetic meal plan. It is a good source of magnesium, which has been shown to improve insulin sensitivity and decrease blood sugar levels in people with type 2 diabetes and prediabetes.

Beneficial after prolonged exercise

Coconut water may be the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise. Electrolytes are minerals that play several important roles in the body, including maintaining proper fluid balance. They include potassium, magnesium, sodium and calcium. Two studies found that coconut water restored hydration after exercise better than water and equal to high-electrolyte sports beverages.

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