Coconut water is a natural, clear liquid found inside young green coconuts, recognised as a refreshing and hydrating beverage. It is primarily composed of water and contains essential electrolytes, making it a popular choice for rehydration. Its naturally low-calorie and high-electrolyte profile offers several potential health benefits. These benefits are attributed to its natural composition of essential minerals, vitamins, and bioactive compounds [1].
Let’s explore the nutritional value of coconut water, its benefits, and necessary precautions.
Nutritional Value of Coconut Water
Coconut water’s nutritional value stems from its significant electrolyte content, particularly potassium, calcium, and magnesium [2]. While some individuals find it a beneficial addition to their diet, plain water remains the primary choice for general hydration. Coconut water may offer added advantages, particularly after intense physical activity or during illness [3].
The nutritional composition of mature and tender coconut water is as follows (Values per 100g) [2]:
|
Composition |
Mature Coconut Water |
Tender Coconut Water |
| Total solids (%) | 5.5 | 6.5 |
| Reducing sugars (%) | 0.2 | 4.4 |
| Minerals (%) | 0.5 | 0.6 |
| Protein (%) | 0.1 | 0.1 |
| Fat (%) | 0.1 | 0.1 |
| Acidity (mg %) | 60.0 | 120.0 |
| pH | 5.2 | 4.5 |
| Potassium (mg %) | 247.0 | 290.0 |
| Sodium (mg %) | 48.0 | 42.0 |
| Calcium (mg %) | 40.0 | 44.0 |
| Magnesium (mg %) | 15.0 | 10.0 |
| Iron (mg %) | 79.0 | 106.0 |
| Copper (mg %) | 26.0 | 26.0 |
| Phosphorus (mg %) | 6.3 | 9.2 |
10 Potential Health Benefits of Coconut Water
Coconut water is often considered a healthy beverage. Here are ten benefits, supported by available research:
1. Hydrates the Body and Restores Electrolytes
Coconut water is a natural source of electrolytes, including potassium, sodium, and magnesium, in varying concentrations. Its carbohydrate and electrolyte content has been suggested to be effective for rehydration following exercise, comparable to some commercial sports drinks and plain water, though it may be less effective for rapid replenishment due to lower sodium [3]. It helps in fluid replenishment, making it a suitable option for preventing dehydration, especially in hot environments.
2. Supports Heart Health
Animal studies have indicated that consumption of coconut water may help reduce blood pressure and harmful cholesterol (LDL) levels [1, 4]. The high potassium content (approximately 290 mg in 100 g of tender coconut water) plays a role in balancing the effects of sodium and may help in regulating blood pressure [2, 4].
3. Aids Digestion and Gut Health
Research suggests coconut water contains certain bioactive enzymes that may aid digestion [1]. Furthermore, it has been traditionally consumed to help manage symptoms like acidity and indigestion. Its potential to support a balanced pH level in the stomach is an area of ongoing study [1].
4. Boosts Metabolism and May Support Weight Loss
As a beverage naturally low in calories and fat, substituting it for high-sugar drinks like sodas or fruit juices can support weight management efforts. The hydration it provides can also contribute to a sense of fullness and may aid in maintaining a healthy metabolism [5].
5. May Help Regulate Blood Sugar Levels
Some studies indicate that coconut water has a low glycemic index and may help improve insulin sensitivity and reduce oxidative stress, which could be beneficial for individuals with diabetes [5]. However, due to its natural sugar content (mainly reducing sugars), it must still be consumed in moderation, and individuals with diabetes should monitor their blood glucose levels [2].
6. Enhances Skin Glow and Fights Acne
The hydration provided by drinking coconut water is key to maintaining skin elasticity and a healthy appearance [1]. Its vitamin and antioxidant content may contribute to detoxification, which can help in managing skin issues like acne and blemishes [1]. Topical application is an area of traditional use, though clinical evidence is limited.
7. Improves Hair Health
The presence of essential vitamins and minerals in coconut water may contribute to the nourishment of hair follicles when consumed [1]. Some traditional uses involve topical application to the scalp to alleviate dryness and reduce dandruff, but robust clinical data is limited [1].
8. Supports Kidney Function and May Help Prevent Kidney Stones
Coconut water acts as a mild diuretic, potentially helping to increase urine production and flush out toxins [1]. A small-scale clinical trial suggested that consuming coconut water might increase urinary citrate and potassium, which are factors that can help prevent the formation of calcium oxalate kidney stones [6].
9. Helps Calm Stress and Boosts Mood
The electrolyte balance, particularly the presence of magnesium, is important for nervous system function and may contribute to muscle relaxation and reduced mental fatigue [5]. However, it is not a primary treatment for stress, anxiety, or depression.
10. Helps Strengthen Immunity
Coconut water is a source of vitamins and minerals, which are essential for maintaining a healthy immune system [1]. Its suggested antiviral and antibacterial properties are areas of ongoing research and may help the body combat common infections [7].
How to Use Coconut Water
Coconut water can be enjoyed in various ways to take advantage of its refreshing taste and hydrating properties:
- Drink it as a refresher: Enjoy it straight from the coconut or a packaged bottle.
- Smoothies: Use coconut water as a hydrating liquid base for smoothies, blending with fruits like berries or mango.
- Sports Drink: Consider replacing commercial sports drinks with coconut water to naturally replenish electrolytes after a workout.
- Infused Water: Infuse coconut water with slices of fruits like lemon, lime, or cucumber for a refreshing twist.
- Mixer: Use coconut water as a mixer for mocktails.
- Popsicles: Freeze coconut water with fruit purees in popsicle molds for a healthy, cooling treat.
Precautions for Coconut Water
While generally safe for consumption in moderation, individuals with certain health conditions should exercise caution or consult a healthcare provider before making it a regular part of their diet:
- Severe Hyperkalemia (High Potassium Levels): Coconut water is rich in potassium (up to 290 mg per 100g). Individuals diagnosed with hyperkalemia or those on potassium-sparing diuretics should strictly limit or avoid coconut water to prevent dangerously high blood potassium levels, which can affect heart rhythm [2].
- Kidney Problems: Individuals with chronic kidney disease (CKD) or impaired kidney function may struggle to excrete excess potassium effectively. They must consult their healthcare provider to determine a safe amount of coconut water, as excessive intake can lead to hyperkalemia [2].
- Cystic Fibrosis (CF): CF can lead to low salt (sodium) levels. Coconut water has a high potassium-to-sodium ratio and is not an adequate source of sodium replacement for managing CF-related salt loss [2].
- Surgery: Given its potential effects on blood pressure and blood sugar, it is generally recommended to discontinue the use of coconut water at least two weeks before any scheduled surgery [5].
Coconut Water Side Effects
Consuming coconut water in excess may lead to potential side effects:
- High Blood Sugar Levels: Although it has a low glycemic index, excessive consumption can contribute to a significant increase in total sugar intake, potentially raising blood sugar levels [5].
- Electrolyte Imbalance (Potassium Focus): Drinking extremely large amounts can lead to an overload of potassium (hyperkalemia), which can cause symptoms like muscle weakness, numbness, and, in severe cases, irregular heartbeats or cardiac arrest [2].
- Diuretic Effect: Coconut water has mild diuretic properties, which can increase the frequency of urination. While generally not leading to dehydration, excessive intake without adequate plain water can be counterproductive [1].
- Diarrhoea/Gastrointestinal Distress: The presence of natural sugars and a mild fibre content can lead to bloating, digestive discomfort, or diarrhoea when consumed in very large quantities [5].
- Allergic Reactions: As with any food, some individuals may experience allergic reactions, though they are rare. Symptoms may include itching, swelling, or breathing difficulties.
Conclusion
Coconut water is a nutritious and refreshing beverage, valued for its natural electrolyte content and potential to aid hydration and support heart and kidney health. It is a viable alternative to highly processed, sugary beverages. However, like all dietary components, moderation is essential. It is particularly important for individuals with pre-existing conditions, such as kidney disease or hyperkalemia, to seek medical advice before regular consumption.
Frequently Asked Questions (FAQs)
Is it good to drink coconut water daily?
Yes, drinking coconut water daily in moderation is generally safe. It helps with hydration and provides essential minerals.
Is coconut water fattening?
No, coconut water is naturally low in calories and fat-free. However, it contains natural sugars, so excessive consumption should be avoided to manage overall caloric and sugar intake.
Can you drink coconut water on an empty stomach?
Yes, many people drink coconut water on an empty stomach to potentially aid detoxification and hydrate the body.
Is coconut water safe for people with diabetes?
Coconut water has a low glycemic index and may be suitable for people with diabetes, but it still contains natural sugars. Diabetics should consume it in moderation and consult their doctor or dietitian.
What are the secret benefits of coconut water?
Beyond basic hydration, coconut water is noted for its potential to support kidney health (by potentially preventing certain stone formations), reduce stress (due to its magnesium content), and improve skin and hair health.
References
[1] Tuyekar, S. N., Tawade, B. S., Singh, K. S., Wagh, V. S., Vidhate, P. K., Yevale, R. P., Gaikwad, S., & Kale, M. (2021). An overview on coconut water: As a multipurpose nutrition. International Journal of Pharmaceutical Sciences Review and Research, 68(2), 63-70. https://doi.org/10.47583/ijpsrr.2021.v68i02.010
[2] Zulaikhah, S. T. (2019). Health benefits of tender coconut water (TCW). International Journal of Pharmaceutical Sciences and Research, 10(2), 474-480. https://doi.org/10.13040/IJPSR.0975-8232.10(2).474-80
[3] Saat, M., Singh, R., Sirisinghe, R. G., & Nawawi, M. (2002). Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. Journal of Physiological Anthropology and Applied Human Science, 21(2), 93-104. https://doi.org/10.2114/jpa.21.93
[4] Anurag, P., & Rajamohan, T. (2003). Antithrombotic effect of coconut water and its effect on platelet function in rats. Annals of Nutrition & Metabolism, 47(1), 1-6. https://doi.org/10.1159/000067858
[5] DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention. Asian Pacific Journal of Tropical Medicine, 4(3), 241-247. https://doi.org/10.1016/S1995-7645(11)60078-4
[6] Patel, R. M., Jiang, P., Asplin, J., Granja, I., Capretz, T., Osann, K., Wadhwa, N. K., & Clayman, R. V. (2018). Coconut water: An unexpected source of urinary citrate. BioMed Research International, 2018, Article ID 3061742. https://doi.org/10.1155/2018/3061742
[7] Rukmini, J. N., Manasa, S., Rohini, C., Sireesha, L. P., Ritu, S., & Umashankar, G. K. (2017). Antibacterial efficacy of tender coconut water (Cocos nucifera L) on Streptococcus mutans: An In-Vitro study. Journal of International Society of Preventive & Community Dentistry, 7(2), 130-134. https://doi.org/10.4103/jispcd.JISPCD_275_16