Benefits Uses and Disadvantages of Coconut Water - All About Coconut Water (Nariyal Pani)
Benefits Uses and Disadvantages of Coconut Water - All About Coconut Water (Nariyal Pani)

If you want coolness and freshness in the summer, then there is nothing better than coconut water. By drinking coconut water, not only does the heat run away, but it is also good for health. It is the only fruit that gives naturally pure sweet water. There is no chemical in this water, so it is good in terms of health. Coconut water is not only a panacea for heat, but it is also able to overcome many physical problems. In this article of Stylecrase, we will discuss about the benefits of coconut water and all its benefits. At the same time, coconut will also show water loss. So let’s know what happens by drinking coconut water.

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First we talk about the benefits of drinking coconut water.

Benefits of Coconut Water

A coconut contains an average of 250 to 300 ml of water (1) . It contains many nutrients like vitamins, calcium, magnesium, potassium and fiber (2) . In addition, coconut water has also been considered as a major source of antioxidants (3) . In this context, the benefits of coconut water are beneficial in maintaining health, skin and hair, which is explained in detail in this article. Various scientific researches have also been given as proof here, some of which have been tested on animals.

1. For the heart

To keep the heart healthy, along with regular exercise, it is important to always be happy and a balanced and nutritious diet. If coconut water is also added to the daily diet, it can be beneficial for a healthy heart. Various scientific research has found that the intake of coconut water keeps the level of lipid metabolism in the body controlled (4) .

Indeed, more lipids increase the risk of heart disease. The excess lipid content in the blood is called hyperlipidemia. It increases the risk of heart attack by blocking the arteries while increasing the cardiac problem (5) . For this reason, it is believed that the benefits of coconut water include protecting against heart disease.

2. Blood pressure

The properties of coconut water also include controlling a blood pressure. It has also been proved in many scientific research. According to a study conducted on people with high blood pressure, coconut water improves systolic blood pressure (the number above the blood pressure) (6) . Additionally, coconut water has antithrombotic properties, which do not allow blood clots to form, thereby controlling blood pressure (7) . Another research also says that consuming coconut water can reduce blood pressure by up to 5 percent in hypertensive people (8) .

3. Kidney stones

Some people have kidney stones problem. When substances like crystals collect in the kidney, they take the form of stones. All people struggling with this problem are advised to drink more fluids (9) . Coconut water can also be consumed as a fluid.

Talking about scientific research, a research has revealed that coconut water has prophylactic effect, which has the ability to protect against any disease or problem. This study on mice has revealed that coconut water can prevent the kidneys and other parts of the intestinal tract from sticking to the body. With this, the problem of kidney stone and other stones can be avoided. This research also mentions that not enough crystals are formed in urine by consuming coconut water

4. Digestion

The benefits of drinking coconut water also include digestive health. Problems such as gas, acidity, and constipation are encountered as soon as digestion is poor. These problems can be overcome with coconut water . Research has shown that it can relieve constipation as well as other digestive troubles. As a result, food is digested well in the body. As soon as coconut water reaches the body, it acts like a digestion tonic . Thus, the list of advantages of drinking coconut water also includes better digestive system.

5. Helpful in losing weight

Overweight people can control obesity by drinking coconut water. It has low calorie intake, which is necessary for weight loss. Also, drinking it feels full, while this is not the case with other drinks. Actually, coconut water contains dietary fiber. Fiber is slowly digested in the body, due to which there is no early hunger. Therefore, drinking coconut water can be thought of to lose weight. Increasing the amount of dietary fiber also reduces the risk of weight gain, but keep in mind that along with this, physical exercise is also needed

At the same time, a research refers to the 2016 report, which said that coconut water vinegar activates metabolic activity by reducing leptin levels in animals with high fat and high-fructose diet. This may reduce adipose tissue (body fat) mass. It also increases anti-obesity effects in the body. It has also been said in this research that the weight of mice was controlled by consuming vinegar made of coconut water for 10 week

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6. Muscle Stretch

Lack of nutrients in the body can cause muscle stretch problems. This problem can be corrected by taking electrolytes (magnesium, potassium, calcium). According to one study, usually due to lack of potassium in the body, muscle cramps occur. In such a situation, muscle tension can be avoided by consuming coconut water containing all electrolytes such as potassium, calcium, magnesium.

In addition, dehydration that occurs after excessive exercise can also cause muscle strain (21) . For this reason, muscle tension can be avoided by exercising coconut water instead of energy drink after exercise 

7. Dehydration

When the amount of water in the body decreases, dehydration is faced. This is usually due to not drinking enough water in summer or throughout the day. As we have already mentioned above, coconut water plays an important role in removing water scarcity. It helps in completely hydrating the body. This is why players drink coconut water after exercise or after exercise

8. Strong bones

The properties of coconut water also include strengthening of bones. It contains nutrients considered essential for bones such as calcium, magnesium, and phosphorus . Various researches on this subject have also found that coconut water is beneficial for bones. Scientists believe that coconut water increases bone metabolism, which keeps bones safe even during menopause

9. Diabetes

The benefits of drinking coconut water include avoiding diabetes. If there is a question in one’s mind whether we can drink coconut water in diabetes, then be aware that a research published on the NCBI website has said that coconut water has antidiabetic activity. This increases the amount of insulin in the body, which is beneficial for patients with diabetes. In addition, it can reduce a person’s glycated hemoglobin levels, which are directly related to diabetes (12) . Actually, lowering its level can reduce the risk of diabetes.

At the same time, another scientific study said that coconut water contains L-arginine amino acid, which exhibits anti-diabetic properties. It can work to protect against diabetes as well as reduce the blood clot caused by it. Indeed, coconut water also has anti-thrombotic effects, a property that prevents blood clotting from freezing (7) . Therefore, it can be said that the benefits of coconut water also include protection against the risk of diabetes.

Coconut water also has hypoglycemic effects and antioxidants. Because of both these effects, coconut water can reduce the amount of glucose present in the body. As a result, symptoms and problems of diabetes can be relieved (26) .

10. Hangover

The benefits of drinking coconut water are believed to include reducing hangovers. According to a scientific study, using coconut water, an anti-hangover drink can be made. Research says that this drink makes an intoxication drink using pear (65%), seasonality (25%) and coconut water (10%). Research states that consumption of this drink along with cheese, cucumber and tomato may reduce the symptoms of hangover (27) . Actually, consuming alcohol reduces the amount of potassium in the body. In this case, consuming coconut water can help maintain the amount of potassium in the body (28) .

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11. Benefits of coconut water for physical energy

One can also drink coconut water to get instant energy (29) . Glucose, fructose and sarkose sugar are found in this body giving energy. Apart from this, the amino acids present in coconut water can also provide energy to the body. Actually, amino acids are converted into glucose in the body. It contains 15 percent more potassium than other energy and sports drinks (14) . For this reason, it is considered more effective than these drinks. Another research says that coconut water is an excellent alternative to energy drinks (30) .

12. Better Immune System

The advantages of coconut water also include improving the immune system (13) . The antioxidants present in coconut water improve immune function, which helps the body to avoid the grip of diseases early (12) . There is about 2.4 mg of vitamin-C per 100 grams of coconut water. Vitamin C produces antibodies in the body, which help the immune system fight various diseases. Also helps in removing toxins and bacteria from the body (2) (31) . In addition, zinc is also found in coconut water, which has been considered an essential nutrient for the immune system (32) . Thus, a better immune system is also included in the list of benefits of drinking coconut water.

13. Headache

Many people often have headaches. Coconut water can also be consumed to reduce this problem (33) . Dehydration is also a cause of headache (34) . Drinking coconut water is the best natural remedy to meet the headache caused due to lack of water. As we have mentioned above in the article, the body becomes hydrated as soon as drinking coconut water (22) . Thus, the use of coconut water can reduce the headache problem to some extent.

14. Alzheimer’s

Coconut water can also be used to prevent diseases like Alzheimer’s. Alzheimer’s is a brain disease, in which the patient’s memory gradually begins to wane. One study reported that plasma cholesterol, blood pressure (BP) and blood sugar can cause Alzheimer’s problems. At the same time, the use of coconut water can prevent all these risks (35) . Furthermore, according to research published on the NCBI website, coconut water may also be beneficial in the prevention and treatment of Alzheimer’s in menopausal women (36) . Another study states that coconut water contains trans-jetin. This trans-jetin protects brain cells from damage. May also help improve memory. Therefore it can be beneficial to some extent in the treatment of Alzheimer’s.

15. Benefits of Coconut Water for Eyes

The use of coconut water has also been considered beneficial to keep the eyes healthy. Coconut water has been used since ancient times to relieve eye irritation and pain (14) . In addition, Ayurvedic medicine for the eyes is also made with coconut water (38) .

Not only this, vitamin C found in coconut water is considered essential for the eyes. According to research available by the NCBI, a decrease in the amount of vitamin C in the body increases the risk of cataract. In such a situation, the risk of cataract can be avoided by consuming coconut water. Further research on coconut water needs to be done in relation to cataract prevention.

16. Stress Relief

Many people get stressed due to problems ranging from office work to home. Coconut water can also be beneficial in dealing with it. A research available on the NCBI website said that the inclusion of coconut water and coconut in the diet can help reduce neurological disorders. It can reduce the stress level by lightening the mood. Research says that taking 12 ounces or 300 ml of coconut water twice a day along with other juices and some changes in lifestyle are helpful in reducing stress. These changes include doing yoga, eating vegetables and fruits, and advising to stay away from second-hand smoking (smoke that reaches the body without smoking) (40) .

17. Improve memory

Many scientific studies have proven that coconut water contains glutamine (amino acid). It helps in brain development. Also improves memory. In addition, coconut water also contains trans-jetin (plant development hormone), which can help improve concentration and memory, such as cognitive dysfunction. Coconut water can also have a positive effect in dementia. Dementia is a type of syndrome in which there is a decline in memory, thinking, behavior, and ability to perform everyday activities

18. Hypothyroidism

The condition of not producing enough hormones of the thyroid gland is called hypothyroidism. Coconut water is believed to have a high amount of healthy fat, so it can help reduce weight by improving metabolic rate. It also has properties like glucose, amino acids and electrolyte, due to which it can improve energy levels in the body. May also improve intestinal function. This is why hypothyroidism may improve. However, there is no scientific evidence of any kind in this regard. For this reason, a doctor should be consulted once before using coconut water for hypothyroidism.

19. Benefits of Coconut Water for Skin

Coconut water has many benefits for the body as well as skin. A scientific study says that applying coconut water to the skin can reduce the problem of acne. It can also help protect the skin from signs of aging, such as wrinkles. Not only this, it can also reduce the stretch marks on the skin. In addition, coconut water is believed to relieve problems such as eczema, itching and redness on the skin.

In addition, the benefits of coconut water for the skin include reducing blemishes. Indeed, many research has proven that pigmentation can be reduced by the use of vitamin-C and coconut water is rich in vitamin C (20) (43) . In such a situation, skin health can be maintained by using coconut water.

20. Benefits of coconut water for hair

Talking about the health of hair, coconut water has been considered very beneficial in this too. Coconut water can provide essential nutrients to people suffering from problems like alopecia, ie baldness. With its help, the problem of baldness can be avoided to a great extent (44) . At the same time, coconut water also contains nutrients like protein and zinc, which have been considered essential for keeping hair healthy and preventing hair loss. For this reason, it is believed that the benefits of coconut water are many for hair too.

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After the benefits of coconut water, we now know what nutrients are there in coconut water.

Nutritional value of coconut water – Coconut Water Nutritional Value

Know below how much nutrient value per 100 grams of coconut water is (2) .

Energy19 Kcal
Carbohydrate3.71 g
Protein0.72 g
Total fat0.2 g
Sugar2.61 g
Dietary fiber1.1 g
Calcium24 mg
Iron0.29 mg
Magnesium25 mg
Phosphorus20 mg
Potassium250 mg
Sodium105 mg
Zinc0.1 mg
Copper0.04 mg
Manganese0.142 mg
Selenium1 µg
vitamin C2.4 mg
Thiamine0.03 mg
Riboflavin0.057 mg
Niacin0.08 mg
Pantothenic acid0.043 mg
Vitamin B60.032 mg
Follett3 µg
Fatty acid, total saturated0.176 g

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Now we are telling when to drink coconut water and how.

How to use coconut water

Coconut water is available throughout the year and it can be consumed anytime. Nevertheless, if the right time to drink it is taken care of, the benefits of coconut water can be greater. For this reason, we are telling here the right time to use it and drink coconut water.

  1. Morning: The right time to drink coconut water is considered an empty stomach in the morning. It is believed that the benefits of coconut water are more on an empty stomach. This gives new energy to the body. However, there is no clear research on the benefits of coconut water on an empty stomach.
  2. Before and after exercise: Coconuts can also drink water as an energy drink. If you drink it before going to the gym or before exercise, the body gets enough energy and is able to workout better. At the same time, drinking after exercising keeps the body energized as well as keeps the body hydrated.
  3. Before and after meals: Drinking it feels full. Therefore, if someone wants to lose weight, drink it immediately before meals, so that the appetite becomes less. At the same time, drinking after meals improves the digestive system and makes it easier to digest food.
  4. Before sleeping: It is also considered beneficial to drink before sleeping.
  5. Smoothly : Coconut water can be made smooth by grinding it with a favorite fruit. Apart from this, you can store coconut water in a freezer and collect ice and then drink it by adding it to your favorite drink.
  6. Mocktail: Mocktail can also be made by mixing coconut water with other drinks. With this, you will also get the nutrients of coconut water and a new test of mocktail will also be made.
  7. In winter: Some people consume coconut water only in summer, but keep in mind that the benefits of coconut water in winter are as much as in summer.

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Apart from the advantages and uses of coconut water, it is also important to know how to choose good coconut water.

Selection of Coconut Water

You know when to drink coconut water. Now it is also important to take special care of how to choose coconut water which we are talking about below.

  1. While buying coconut water, check whether it is fresh or not. You can also see him shaking. Fresh coconut has more water.
  2. The lack of water in the coconut means that it is not fresh or has dried up. In such a situation, avoid buying coconut water with less water.
  3. The size of coconut should always be medium. It contains more water. You are wrong to think that if the size is large, then the water will be too much.
  4. It should be green in color and should not have gray patches on it. If there are more gray patches, it means that the coconut has dried.
  5. Some coconuts are filled with water. They are hardly heard when shaken. This means that the coconut is fresh, but the sweetness is minimal.
  6. If the coconut is round in shape, it may contain more water.

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Now in the article, we are telling how long coconut water can be kept safe.

For how long and how to preserve coconut water?

The shell life of coconut water is long. In such a situation, if you buy fresh coconut water, you can keep it in the fridge for 50 weeks and in normal temperature for 30 days (46) . By the way, we would recommend that you drink coconut water as soon as you buy it, because fresh coconut water is more beneficial for health.

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In this last part of the article, we are talking about the loss of drinking coconut water.

Coconut Water Damage – Side Effects of Coconut Water

We have explained in detail in the article about the benefits of coconut water. Do you know that excessive consumption of coconut water can also cause damage to the body. For this reason, we are telling about the disadvantages of drinking coconut water below (47) :

  1. Some people may be allergic to drinking coconut water.
  2. Patients with hyperkalemia (excess potassium) such as renal failure, acute adrenal (cortisol hormone deficiency) and low urination should avoid using coconut water. Such people are at greater risk of loss of coconut water.
  3. Excess intake of this can increase the amount of potassium in the body, which can cause kidney disease.
  4. Loss of coconut water may also include increased diabetes levels. As we mentioned above, it contains sugar. In this case, if the diabetics consume it more, then their sugar level can increase.

One thing is understood by reading this article that the benefits of coconut water are numerous. Also, you must have found the answer to this question as to what happens by drinking coconut water. Keep in mind that if it is consumed in the right amount and at the right time, then this natural sweet water can act as nectar. Not only this, it also has the ability to cure many skin related problems. Of course, coconut water is available throughout the year, but there can be no better beverage to keep the body hydrated in summer. Just now, keeping both the advantages and disadvantages of coconut water, you can include it in your regular routine. Yes, take care not to drink it hot, but bring it home and keep it in the fridge for a few minutes, so that it becomes drinkable.


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