Written by Rachel | 8 Oct. 2018

Coconuts and the benefits of Coconut Water

Coconut water is the clear delicious liquid from inside a young or juvenile coconut. Young coconuts

are green and are about 6-9 months old. A mature coconut is covered by a brown husk, this is fully

removed to reveal a dry fibrous shell. As a coconut ages the flavour of the water & the texture of the

flesh changes as well.

The flesh of a young coconut has more of a jelly like consistency. As the coconut matures the flesh

starts to harden. By the time the coconut is around 12 months old the flesh is quite hard. This is

when the coconut is either scraped to make coconut milk or coconut cream, or is shaved to create

coconut flakes or desiccated coconut used in cooking and baking.

What is so good about coconut water?

Besides tasting delicious, being incredibly refreshing and very versatile, coconut water has a lot of

other health benefits as well. They are low in calories, naturally free of fat and cholesterol, they

contain more potassium than four bananas, and are super hydrating.


Let’s take a deeper look into what exactly are the health benefits with 5 reasons why coconut water

is good for us!

1. Great source of nutrients -

Coconut Water has fewer calories, less sodium, and more potassium than a sports drink. Per 240ml, Coconut water contains 45 calories, 6g of sugar, 3g of fibre, 600mg of potassium, and 252mg of sodium. Coconut water is also good source of fibre, vitamin C, magnesium, manganese, calcium and several important minerals.


2. Protection from free radicals -

A study recently published in ‘Medicine & Science in Sports & Exercise’ shows that coconut water replenishes body fluids as well as a sports drink and better than water. Although, in order to completely rehydrate the body, you may have to drink a lot of it. Coconut water contains antioxidants, electrolytes, various plant hormones, enzymes, and amino acids that may aid in protecting cells from damaging free radicals. 

3. May help with diabetes -

Studies on diabetic animals suggest that it may improve blood sugar control. Thanks to new research, we see that coconut water helps with haemoglobin A1c levels. This is due to the high levels of magnesium, which has been noted to increase insulin sensitivity and reduce blood sugar levels..


4. Kidney stones, no more? -

Early animal research suggests that water from coconuts may potentially prevent kidney stones by reducing crystal and stone formation. Coconut water helps in dissolving kidney stones because of the presence of potassium, which plays a key role in urine alkalizing.

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5. Reducing blood pressure -

Increasing potassium through the diet is a well-established way to lower blood pressure and decrease the risk for cardiovascular disease. Potassium helps balance out the level of sodium in your blood and keeps your body functioning properly. Other than helping lower blood pressure, coconut water may potentially decrease the risk of blood clots forming in the arteries.


We already knew that coconut water is a delicious, but now you know just how nutritious this natural beverage is. Coconut are grown in more than 86 countries worldwide with a total production of 54 billion nuts per annum. In many of these countries, coconuts are a basic necessity of life. Some other uses for coconuts and it’s trees include; eating, making coconut milk & cream, creating bowls and utensils out of the shells, using husks to create fire for cooking, making furniture from the trees, thatching for roofing with the leaves, by binding the spines of the branches you can create brooms, and the list goes on! So it seems coconuts really are a wonder fruit, so drink up and enjoy!