Mind-blowing health benefits of coconut water

If you’ve been a Tom Hanks fanatic and watched ‘Cast Away’, you must know how he used coconut water to survive for 4 years on an isolated island. Although the movie might be a work of fiction, the enchantment and potency of the coconut water shown stand pretty much true.

This refreshing drink is celebrated throughout the world for not only its alluring taste but also the many benefits it offers. Let’s crack a coconut today and learn about it in depth.

A brief account of coconut water

Coconut water is the liquid found inside the coconut shell. Although the precise history of its household usage is unknown, historians suggest its origin to be either from Indo-Pacific or from South America.

The taste of coconut water may vary depending on its age and where it originated. Here are a few general observations on how coconut water tastes like:

Age:

• Coconut water from young coconuts (greener in colour) tastes more sweeter and refreshing. These coconuts also have jelly-like tender flesh that tastes sweeter.
• Aged coconuts, which are brown in colour, have a stronger flavour with sour notes.

Coconut water can be fermented to create a popular alcoholic drink in some countries, such as in the Philippines called “tuba,” in India called “Tadi,” “Taadi,” or “Toddy.”

Location:

The salinity of water, soil pH, climate, and a few other factors play an important role in the taste of water.

For example, coconut water from Thailand is known for its sweetness and smoothness, while coconut water from Brazil is said to have a more tart, citrusy taste. 

During World War II, coconut water was reportedly used as an IV solution when saline wasn’t available.

Nearly 45% of global coconut production is done collectively by Indonesia, the Philippines, and India. And this will be very visible when you visit the coastal regions of these countries. Go on a long drive you’ll see lots of coconuts sitting beneath the shade along the roadside, ready to quench your summer’s thirst.

But what will you get from this magical water?

Let’s learn about the nutritional composition of coconut water.

What is the nutritional value of Coconut water?

A young and tender coconut contains anywhere from 200 to 300 ml of water. This may provide a person with 40 to 50 calories (45 calories in 240ml). This water is loaded with lots of vitamins and minerals that help in enhancing health and immunity. Some common vitamins and minerals that coconut water contains include:

• Vitamins: Calcium, Iron, Sodium, Potassium, Magnesium, Zinc, etc.
• Minerals: Vitamin C, B6, Thiamin, etc.

This refreshing drink is cherished throughout the world for its many benefits. Let’s learn about them.

Coconut water is used as a natural remedy for a variety of health conditions, including dehydration, constipation, and kidney stones.[1]

What are the benefits of Coconut Water?

You wake up to gentle sunshine, remove the curtains, hear the birds weaving the aura with a soothing aubade, and pick up a glass full of fresh coconut water. Doesn’t this sound wonderful? 

This natural and delicious water is not only a tropical treat for your taste buds but also has a range of benefits that make it a favourite among health enthusiasts and athletes alike. From hydration to skin health, let’s dive into the many benefits of coconut water.

1. It is super hydrating for the body

If Johnny Depp is famous as Captain Jack Sparrow, then coconut water is famous as a super hydrating summer drink.

This is not a common summer drink but a healthy one that contains electrolytes such as potassium, magnesium, sodium, and calcium. These electrolytes are essential for maintaining bodily fluids and help our bodies replenish fluids lost through sweating and urination. 

Also, this hydrating drink lures the tongue much with its rich sweet earthy taste. This is why athletes have started to fall more for this natural drink.

2. Replenishes vital nutrients in the body

Nutrients are vital to maintaining basic body functions. For example, calcium is needed for the growth and maintenance of stronger bones that you might show off during a sprint; or magnesium is needed for muscle and nerve functioning, which helps us think and act in a better way. 

Coconut water, as noted earlier, provides our bodies with numerous nutrients such as calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, and whatnot. These are the nutrients that help you wake up, brush your teeth, eat, work, sip, think, or even smirk at your competitor. [2]

3. Nourishes heart with health by lowering LDL

A healthy heart leads to a happy lifestyle. When it stays at joy, giggles and happy conversations weave the insides of a home. But as in every tale ever told, there stays a counter element that works against it; in the heart’s case, it is bad cholesterol. 

There are two types of cholesterol: HDL and LDL. HDL is the good cholesterol and LDL is the bad guy which often builds up in the arteries and causes deadly diseases and heart problems. 

Coconut water is thought to be capable of increasing good cholesterol and thus reducing bad cholesterol. Such is the case that in Jamaica it is lauded and known as ‘Heart Tonic’. This prevents overall heart diseases and induces heart health.  

4. Coconut water helps to control B.P.

Apart from blessing us with leaping technological growth and comfort, the modern world has also cursed us with immense stress.

Cases of hypertension and hypotension have been on a rise for decades. Around 1.28 billion people aged 30 to 79 suffer from hypertension alone. This is one of the underlying causes of increased heart attacks, strokes, kidney problems, and other diseases. 

The use of coconut water has been found to be helpful in bringing down blood sugar levels and thus enhancing overall health.

And because it is rich in magnesium, it can enhance insulin sensitivity in the human body, which leads to decreased blood sugar levels.

Sugar is one of the major causes of high blood pressure and thus, when you keep sugar in control, you keep a check on your blood pressure as well. But how should BP patients take coconut water? 

You may simply take 300ml water twice a day. However, consulting your doctor beforehand is the best thing you can do as coconut water contains natural sugars. Keep checking your BP before and after the intake.

5. Blesses with its antioxidant properties

Antioxidants are compounds known to fight off free radicals in our bodies. Consider these to be the policemen that help in warding off the destructive forces in the city.

Free radicals destroy human cells with the help of unstable atoms that they have. This causes cell death, premature ageing, and further bad symptoms. 

Various studies suggest that coconut water contains antioxidants that help our body cells stay young and active. A few other foods rich in antioxidants include:[3][4]

• Chocolates
• Blueberries
• Strawberries
• Coffee
• Apricots
• Broccoli
• Lettuce

Intake of these natural eatables enhances health and youth.

The water inside coconuts can also be used as a natural ingredient in skincare products due to their hydrating and antioxidant properties.

6. Help to prevent kidney stones

Kidney stones could be a nightmare to handle. If you’ve not had one, consider yourself blessed and take safety measures for the future; if you suffer from it, know why it happens. 

Kidney stones are not actual stones but a build-up of certain substances in the urine. A few of these substances include calcium, oxalate, uric acid, etc. These crystals clump together and form masses; these masses are known as stones. Although the exact factors leading to stones are debated, a few suggestions include:

• dehydration, 
• high-protein diet, 
• sodium, 
• sugar, 
• obesity,
• hereditary vulnerability, and
• other medical conditions.

Coconut water acts as a natural diuretic (A type of drug that causes the kidneys to make more urine) without causing dehydration or electrolyte imbalance; this helps in removing the build-up of these substances.

Also, it is rich in potassium and magnesium; these minerals are known to prevent kidney stones. This lowers the chance of UTI, which is a known cause of kidney stones.

7. Makes your tummy happy by enhancing digestion

Coconut water contains numerous bioactive enzymes, such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, etc. These enzymes help with digestion by breaking down food and absorbing nutrients.

This can help reduce digestive issues such as bloating, constipation, and indigestion. 

Also, coconut water is rich in natural electrolytes like potassium; these electrolytes help regulate digestive muscle contractions and maintain hydration levels, thereby promoting healthy digestion.

What more? The fibres present in it help maintain healthy bowel movements and prevent constipation.

Coconut water can also be used as a natural dye for clothing and other materials due to its high tannin content. [5]

Now, as you know the benefits of coconut water, there are a few precautions to be taken. 

Risks and side effects associated with coconut water

Although coconut water is considered quite safe and a healthy drink, you may easily put the wrong step and invite problems for yourself. Thus, when consuming this magical drink, here are a few things to take note of:

• Because it is rich in potassium, it leads to high levels of potassium in the blood when taken in higher amounts. 
• Either a doctor must be consulted or it must be avoided two weeks prior to and after any surgery. This is because coconut water interferes with blood pressure. 
• It should not be consumed in higher amounts if the kidney is not functioning well. The minerals in coconut water can build up in the body due to kidney inefficiency.
• Drinking too much coconut water can lead to an upset stomach or diarrhoea, especially in people who are not used to it.
• If you are already going under certain medications, consult your doctor regarding coconut water.

How much does coconut water cost?

Coconut water is sold both in natural form and in packaged bottles. When it comes to the price of coconut water, it can vary greatly depending on the type and location.

Because the east is the main producer of coconuts, you can get them quite cheaply here. 

In places like India, one green coconut cost varies between Rs 25-100 depending on where you are buying it. When it comes to places like the USA, the price goes up due to it being imported.

In the USA, a coconut might cost you anywhere from around $5 to $10. When buying in bottled form, a 200ml bottle might cost anywhere from around Rs 40 to Rs 80.

This price changes based on how the coconut water is processed. If it is cold-pressed, the price will be high. 

Conclusion: coconut water, health, and claims.

Coconut water has been used for ages as a healthy refreshing drink. Many cultures have kept it treasured in their diet for its numerous health benefits.

Not only does it taste delicious and provide numerous nutrients, but it also offers many health benefits like controlling BP, enhancing digestion, lowering bad cholesterol, etc.

However, when it comes to claims like removing kidney stones and preventing cancer and other heart diseases, more research is still required.

Drinking it now and then is totally safe and is often promoted. However, a doctor must be consulted if you suffer from any health condition or are considering taking it regularly in large amounts.

Sources –

1. https://www.recentscientific.com/sites/default/files/download_57.pdf
2. https://globalresearchonline.net/journalcontents/v68-2/10.pdf
3. https://pubmed.ncbi.nlm.nih.gov/24835026/
4. https://pubmed.ncbi.nlm.nih.gov/24141413/
5. https://www.ijsr.net/archive/v6i9/ART20176774.pdf