Seven Science-Based Benefits of Coconut Water

Coconut water is the liquid found inside fresh, green coconuts. It is part of the nourishment the coconut absorbs as the drupe matures. Coconut water contains very little fat—don’t confuse it for coconut milk (high in fat)—and is approximately 94% water.

If you do not already include coconut water in your healthy diet, the seven reasons offered below may help convince you to try it.

1. Rich in Antioxidants

Protecting cells from damage caused by free radicals (unstable molecules) is an important part of protecting your health. The antioxidants such as L-arginine and Vitamin C found in coconut water help fight the effects of oxidative stress and protect your health at the cellular level.

2. Supports Heart Health

In a controlled scientific study, rats fed coconut water reduced both their cholesterol and triglyceride levels. Coconut water’s high potassium content may be the reason for improved numbers.

3. Replenishes Electrolytes

Coconut water is often recommended to restore electrolyte levels after exercise. That’s good advice. Coconut water contains significant amounts of potassium, magnesium, calcium, and sodium and is more beneficial for rehydration than plain water.

4. Promotes Kidney Health

Getting plenty of fluids is important to support good kidney health and prevent kidney stones from forming. Coconut water helps to increase the elimination of calcium and other compounds that form tiny crystals known as kidney stones.

5. May Lower Blood Sugar

Research using diabetic animals has shown coconut water to help reduce blood sugar levels. As a good source of magnesium, coconut water may help reverse insulin resistance and decrease blood sugar levels in patients with prediabetes and type 2 diabetes.

6. It’s Nutritious

Coconut oil is packed with nutrients and low on calories (about 60 calories per cup). A single cup provides about 4% of the DV for calcium and magnesium and 15% of the DV for potassium.

7. It Tastes Great

Coconut water is not a replacement for plain water and should be consumed in small portions as part of a healthy diet. However, it is a delicious and lower-calorie substitute for fruit juice enjoyed as is or mixed with over beverages.

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