Coconut Water: Benefits, Calories, Uses, Nutrition facts, Side effects

For ages, coconut water has been the drink of choice for health lovers all over the world. The tropical beverage is especially popular in many countries including Costa Rica, Dominican Republic, Indonesia, Sri Lanka, Philippines, Brazil, Caribbean Islands, Mexico and India.

Coconuts belong to the Arecaceae family which has over 4000 species. The taste of coconut water varies depending on the soil it is cultivated on. Its flavour can also be slightly salty if the palm tree is near seawater or a beach.

Indonesia is the largest producer of coconuts in the world, followed by the Philippines and India. In India, the top producers of coconut include Kerala, Karnataka and Tamil Nadu.

Consisting of about 95% water, and being loaded with electrolytes, coconut water is a low calorie and non-fattening drink that helps you keep hydrated. Coconut water contains an array of vitamins and minerals which make it highly beneficial for body and overall health.

Some basic facts about coconut water:

Botanical name: Coconut water is obtained from the coconut tree, Cocos nucifera
Family: Arecaceae
Common name: Nariyal pani in Hindi
Sanskrit name: Narikelajalam
Parts used: The liquid found inside a coconut
Native region and geographical distribution: Grown in over 80 countries worldwide, coconut is mostly found in the tropics. Indonesia, Philippines, India, Sri Lanka and Thailand account for approximately 78% of the world’s coconut cultivation.
Interesting Fact: There are more than 20 billion coconuts produced in the world each year

Coconut water nutrition facts
Coconut water health benefits
Coconut water side effects
Takeaway

Coconut water nutrition facts

The main component of coconut water is its total water content. However, coconut water is also rich in vitamin C and various minerals such as calcium, magnesium, potassium and phosphorus.

As per the USDA Nutrient Database, 100 ml of coconut water contains the following values:

Nutrient	Value per 100 ml
Energy	29 kcal
Protein	0.30 g
Carbohydrate	6.97 g
Sugars	6.36 g
Minerals
Calcium	6 mg
Magnesium	2 mg
Phosphorus	6 mg
Potassium	176 mg
Sodium	12 mg
Vitamins
Vitamin C	5.5 mg

Coconut water health benefits

Coconut water is a rich source of antioxidants and antibacterial compounds. It hydrates your skin and body and provides an excellent source of electrolytes. Let us explore some of the scientifically proven health benefits of coconut water.

Rehydrates the body: Coconut water is increasingly being used as a post-workout rehydration drink. It replenishes water and electrolytes lost during exercise thus preventing fatigue.
Prevents kidney stone: Coconut water helps flush out extra toxins from your body and does not let toxin accumulation in kidneys. It has been found to be useful for preventing kidney stone formation and reducing the number of kidney stones.
Benefits for skin: Coconut water could be your skin’s best friend when it comes to inflammation and UV damage. Being a natural antioxidant and antimicrobial, it prevents skin infections and delays the first signs of ageing.
Reduces cholesterol: Coconut water has been found to be effective in managing healthy cholesterol levels. It reduces the levels of bad cholesterol and improves HDL or good cholesterol levels, thus reducing the risk of heart diseases.
Prevents dental caries: Coconut water contains lauric acid, a type of fatty acid that is suggested to possess potent antibacterial properties. It inhibits the growth of caries-causing bacteria in mouth and prevents tooth decay.

Coconut water rehydration benefits

Being rich in water and electrolytes, coconut water can efficiently replenish lost minerals and fluids in the body. It is increasingly being used as a natural substitute for post work out drinks. A study was done to compare and evaluate the effectiveness of coconut water, a beverage with carbohydrate-electrolyte balance and pure water showed that coconut water was sweeter in taste and did not elicit nausea upon consumption. It also promoted the feeling of fullness and did not cause an upset stomach. The study concluded that coconut water can be used as a good source of rehydration after a workout.

Read more: Dehydration treatment

Coconut water antioxidant benefits

Free radicals are unstable molecules that are produced by the natural metabolic functions of the body. But an overload of these reactive oxygen species can damage the body cells and develop oxidative stress. A body under high oxidative stress is prone to various diseases such as cancer, atherosclerosis and diabetes. .So how can you prevent free radical accumulation?

Antioxidants are substances that prevent the buildup of free radicals in the body. Research suggests that coconut water contains high levels of antioxidants that can help prevent oxidative stress. Coconut water contains ascorbic acid, caffeic acid and several types of phenolic compounds which are responsible for scavenging off these free radicals. A preclinical study demonstrated that the antioxidants present in coconut water efficiently reduced blood pressure, blood glucose, triglycerides and fatty acid levels in the body while the natural antioxidant activity was significantly increased.

Coconut water for kidney stones

Kidney stones are solid crystals that are formed in the kidneys when the urine contains high amounts of calcium, oxalates or uric acid. They are usually characterized by severe abdominal pain and burning sensation while passing urine. A study done on animal models for a period of seven weeks revealed that consumption of coconut water reduces the formation of kidney stones and also helps reduce the number of crystals formed in urine. This research indicates that coconut water can be used as a natural agent for the treatment of kidney stones.

Read more: Kidney stones diet

Coconut water benefits for skin

Skin is one of the most important organs and the first line of defence against common infections, pollution and harmful UV rays. To maintain optimum health, it is essential to protect it from skin diseases, pigmentation and harmful free radicals. Now, research shows that coconut water can be used to reduce skin pigmentation. This is because, being rich in vitamin C, coconut water is an excellent antioxidant.

Studies suggest that vitamin C in coconut water can be used in the prevention of pigmentation, skin ageing due to UV exposure, inflammation and infections in the skin.

Additionally, experts suggest that coconut water is loaded with antibacterial and antifungal properties that can protect the skin from common infections.

Coconut water benefits for hair

Coconut water has several benefits for hair. Being rich in antioxidants, it may prevent hair loss and reduce premature hair greying. Research reveals that application of coconut water to the hair can help moisturize and give shine to the hair. Additionally, the caprylic acid found in coconut water has been found to possess antifungal properties, which can be useful for preventing dandruff.

Read more: Home remedies for thicker hair

Coconut water is good for high cholesterol

Hyperlipidemia is a condition characterized by an excess fat content in the blood. It can increase the risk of various conditions such as heart diseases, and stroke. Research suggests that coconut water can help reduce the level of cholesterol in the body. The presence of essential minerals such as calcium, potassium and magnesium and components such as ascorbic acid and I-arginine has positive effects on fat levels.

A preclinical study revealed that coconut water helps reduce the level of total cholesterol (TC), the level of bad cholesterol (LDL) and increases the level of good cholesterol (HDL) in the body.

Read more: High cholesterol treatment

Coconut water for diabetes

Diabetes is a condition marked by prolonged hyperglycemia (an excess of glucose in blood) due to an inability of the body to metabolise blood sugar. Several studies suggest the hypoglycemic potential of coconut water. In one such study done on animal models, coconut water was shown to be effective in reducing the level of blood glucose and glycosylated haemoglobin, which is a measure of the average blood glucose level of a person.

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Coconut water benefits in dental caries

Dental caries, also known as tooth decay is primarily caused due to a type of bacteria called S. mutans. Research reveals that coconut water possesses antibacterial properties. This is usually attributed to the presence of lauric acid in coconut water.

The antimicrobial effect of coconut water can help prevent certain oral problems such as mouth sores.

Studies have reported that the presence of sucrose monolaurate and glycolipid component in coconut water can also help prevent dental caries by inhibiting the growth of S. mutans.

Read more: Oral hygiene tips

Coconut water side effects

Coconut water is fat-free and is often believed to be a magic potion to stay fit and healthy. However, excess of anything is bad. Although coconut water has a lot of health benefits, it has its ill effects and disadvantages too.

May cause hyperkalemia
High potassium levels can cause a condition called hyperkalemia. A delicate balance of potassium is needed in the body to maintain a healthy working heart and muscles. An excessive amount of coconut water intake can cause a spike in the potassium levels in the body which can lead to dangerous and deadly changes in the rhythm of the heart. If this condition is not treated, it could even lead to death.
May lower the blood pressure
As a hypotensive (lowers blood pressure), coconut water is beneficial for people suffering from high blood pressure. However, people who already have a problem of low blood pressure should avoid coconut water, as it may further lower their blood pressure levels.

Takeaway

Coconut water is a natural and refreshing drink with numerous health benefits. It can help rehydrate the body after a workout, protect skin and hair, help lower blood pressure and keep diabetes under control. However, the high content of potassium could lead to a condition called hyperkalemia which is considered dangerous, when left untreated.