Overall Benefits Of Tender Coconut Water

Hello everyone, hope you all are doing well and good. Now I’m here again with this new topic which is very good to know about the tender coconut, tender coconut water and so so on. As season has been getting change, so it’s quite necessary to share the overall benefits of tender coconut water for health and as well for the skin.

As we all know that season is turning hot in several parts of the world and there is scrotching heat in many tropical areas and other part of the world. So it’s very important to stay hydrated to beat this rising heat. To tackle with such weather or to stay hydrated, we use many things or drinks like- water, juices, sorbets etc. We use these all things to stay hydrated in an adequate level. But we should have to keep our body’s hydration on a very good level not just to decrease the setback of dehydration but to stay healthy. We must have to keep the body hydration on a very good level to fight with many diseases as well.
A good hydrated person can beat the rising temperature and can survive in such kind of sultry heat, just because his/her body has a very good level of liquid and hydration. Now you all have understood the importance of hydration and why its much needed?

 Across the globe, we use many things to keep the hydration of our body on a good level. What if I tell you the amazing yet overall benefits of tender coconut water to stay healthy and hydrated? Moreover this amazing water or you can say the natural refresher is very beneficial for our skin. If anyone lives in a tropical area, then that person most probably knows the overall benefits of tender coconut water.
So let’s go for an another short journey with me to find out and to explore about this sweet,refreshing delight…

What is tender coconut?

Before going ahead, its important to know about this form of coconut. Though I know very well that you all are familiar with it but its important to me to tell you each and everything as per my knowledge and as per my research so it would be easy and more informative to my each reader.

Tender coconut is naturally sweet and ingratiating.Whole coconut is green coloured. Despite the name, the coconut is botanically considered a fruit rather than a nut.To extract the water and meat, it is to be sliced from the top and strained. This part of coconut is very tasty, refreshing and also happens to be good and beneficial for you.Tender Coconuts are consumed largely in the summer season for their cooling properties and as a natural drink. Further, this green tender coconut is highly demanded in different industries like as cosmetic, food & beverage, etc.

tender coconuts
Tender Coconut

Green Tender coconuts are excellent food source and good for health because its own sweet scent, delicious taste and enrich in Nutritional value and it can mixes easily with blood.The white flesh of the coconut is known as coconut meat.The meat in a young coconut is softer and more like gelatin than a mature coconut, thus it is sometimes known as coconut jelly.

Tender coconut water

Coconut water is the juice found in the centre of a young, green coconut.Technically, it is the liquid Endosperm. It helps nourish the fruit.As the coconut matures, some of the juice remains in liquid form while the rest ripens into the solid white flesh known as coconut meat (which I have described above). Coconut water forms naturally in the fruit and contains 94% water and very little fat.

The water of a single coconut contains sufficient vitamin C to meet the daily requirements of body and it’s loaded with several important nutrients, including minerals that most people don’t get enough of. Coconut water is a natural energy drink. It is delicious, refreshing and very nutritious and has tremendous health benefits. It promotes proper digestion, and naturally helps clearing the urinary paths and thus lubricating the body systems.

fresh coconut water in glass
Coconut water in glass

The major constituents of coconut water are sugar and minerals along with some fat and nitrogenous substance. Thus it provides us many health benefits.Coconuts mostly take 10–12 months to fully mature. Coconut water typically comes from young coconuts about 6–7 months of age, though it’s also found in mature fruit as well.

An average green tender coconut provides about 0.5–1 cups of coconut water. Besides satiating the thirst, tender coconut water is loaded with nutrients and minerals that replenish our body through its nutritional properties. One cup(240 ml) contains 46 calories, as well as the following nutrients and minerals :-

  • Fat: 0.4g
  • Sodium: 252mg
  • Carbohydrates: 8.8g
  • Fiber: 2.6g
  • Sugars: 6.3g
  • Protein: 1.8g
  • Manganese: 17% approx
  • Magnesium: 15% approx
  • Calcium: 6% approx
  • Vitamin C: 10% approx

In recent years, coconut water has gained much popularity as a trendy beverage but it has been consumed for centuries in tropical regions around the world. Now let’s have a look upon what all this amazing natural refreshing drink can do for our body and skin. Through this picture we can understand its benefits. Eventually we will explore what elements and nutritious values make it a wholesome thing to consume? and how can we get the overall benefits of tender coconut water?

benefits of coconut water
benefits of coconut water

May Have Antioxidant Properties

The tender coconut water is loaded of lots of minerals so much so it is rich in antioxidants. Coconut water contains antioxidants that help to neutralize oxidative stress and free radicals created by exercise. Free radicals are unstable molecules produced in your cells during metabolism. Their production increases in response to stress or injury. So, you can control such thing by consuming this natural refreshner. But always look for fresh coconut water to get the highest levels of antioxidants. Processed and heat pasteurized coconut water has fewer antioxidants, according to a recent study.

Low In Calories

Coconut water is a great substitute for higher calorie drinks like sodas or juices, so its good to relish this natural drink to enjoy and to get it’s wholesome benefits.

Good Source Of Potassium


Coconut water has more than 10 times the amount of potassium of most sports drinks. An 8-ounce glass of coconut water is packed with as much potassium as a banana. Its 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolyte deficiency in the body due to diarrhea (loose stools). the potassium in coconut water can also help you ward of cramps.

Beneficial In Digestion And Metabolism

Are you having problems with indigestion or acid reflux? The natural enzymes present in coconut water can help you get back on your feet.Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases, etc. In effect, these enzymes help in the digestion and metabolism. A few glasses of coconut water will help soothe the tummy and help you get back on your feet sooner.

A Good And Balanced Mix Of Multi Vitamins

This liquid is also has an excellent source of the B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that the human body requires them from external sources to replenish.

Rich In Minerals Like- Calcium And Magnesium

Despite being very light in consistency, its water proportionately has better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of the fruit juices like oranges.(Compare the mineral composition of oranges).
As we all know that Calcium is vital more than just strong bones and teeth. It helps muscles contract and work properly. As you exercise, your muscles pull on your bones and break them down slightly. As your body recovers, your bones use calcium to get stronger and repair.
On the other hand Magnesium helps to move calcium and potassium into muscles to aid in contraction and relaxation.

It also helps with energy production and supports organ function. A hard workout can leave you depleted in magnesium and prone to cramps, restless muscles, and spasms.While coconut water contains more calcium and magnesium than other sports drinks or fruit juices, it is not a concentrated source of either mineral. Coconut water contains less than 5 percent of your recommended amount of both calcium and magnesium.

Good Source Of Amino Acids

Amino acids are essential for repairing tissues and are the building blocks of protein. Coconut water contains more alanine, arginine, cysteine, and serine than cow’s milk. It is a major source of arginine, an amino acid that helps your body respond to stress (like the stress caused by a difficult workout). Arginine may also help keep the heart healthy.

May Reduce Blood Pressure

Coconut water may be great for controlling blood pressure. In one small study in people with high blood pressure, coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71% of participants. Additionally, coconut water contains an impressive amount of Potassium which has been helpful to lower blood pressure in people with high or normal blood pressure. Moreover, a research studies suggest that cytokinins (e.g., kinetin and trans- zeatin) in coconut water found to have significant anti-ageing, anti-carcinogenic, and anti-thrombotic (anti-clot formation) effects.

May Support Heart Health

Coconut water could do wonders for your heart health. It may be helpful to reduce heart disease risk. It contains magnesium and potassium that help in maintaining healthy heart functions.

May Prevent Kidney Stones

Drinking enough fluids is important for kidney stone prevention. Though plain water is a great choice in this regard but one study suggests that coconut water may be even better. When calcium, oxalate and other compounds combine to form crystals in your urine, this procedure leads to form the kidney stones. Tender coconut is rich in potassium and hence helps keep the kidneys healthy. It acts as a diuretic to flush extra water out of the body and also prevents kidney stones.

Beneficial As A Natural Sports Drink After A Prolonged Exercise Session

Coconut water is effective at replenishing fluids and electrolytes after exercise or any sports related activity. It is the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise.

Electrolytes are minerals that play several important roles in your body, including maintaining proper fluid balance. So,Coconut water’s natural electrolytes make it a solid match for traditional sports drinks like Gatorade. Made without added sugar, food colouring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink.
Studies have shown that coconut water can perform just as well as a traditional sport’s drink to keep you hydrated and help replenish fluids after a run. However, coconut water has less sodium, the main electrolyte you lose with sweat, than most sport’s drinks. It also has fewer carbohydrates than many drinks meant for endurance performance but it will help you rehydrate afterward. The participants of the study also said that coconut water caused less nausea and stomach discomfort.

A General Health Promoter

Tender coconut water acts like a tonic. It has all the necessary nutrients which are important to fulfill a person’s daily need. It is rich in vitamins and minerals. It can even be used to feed infants and is a great source of nutrition.

Helps You Burn More Fat

Coconut water helps to boost your metabolism. The higher the metabolic rate, the more fat you burn. It has no fat. It is a very low-calorie drink that can easily replace a meal. It can also be consumed before a meal. Another plus point is that even though coconut water has a very low concentration of carbohydrates, it still gives you a feeling of being full. A perfect drink to lose weight.

Delicious And Natural Source Of Hydration

Tender Coconut water is a naturally delicious drink that has none of the additives that canned and bottled beverages come with. No preservatives, no added sugar – just loads of healthy nutrients that help you you stay hydrated during the hot summer months. It is slightly sweet with a subtle, nutty flavor.
The water is freshest when it comes directly from the coconut. Simply press a straw into the soft part of a green coconut and start drinking.
It is the best drink to choose any day. Children and adults can both enjoy this natural refreshing drink for immense health benefits. This tropical liquid can be used in smoothies, chia seed pudding, vinaigrette dressing or substituted for plain water whenever you want a bit of natural sweetness.

Helps In Boosting Up Your Immunity

Our immunity tends to take a dip in summers. Coconut water has anti-viral and anti-bacterial properties and can strengthen your body’s immune system. Drinking coconut water daily would help you bolster your body up with vital nutrients and keep diseases at bay.

Natural Detoxifier

Tender coconut water has properties that remove mineral toxins from the blood. It also helps in eliminating toxins accumulated in the intestine due to poor digestion.

It Aides In Treating Hyperthyroidism

Thyroid problem is common in these days and tender coconut water can improve this health condition as it has anti-inflammatory properties.

May Help In Sleeping Disorder

If you are tired of dealing with Insomnia then add coconut water in your daily routined diet to sleep like a log. Studies have shown that it contains GABA (neuro-transmitter that has a relaxing effect on the body) that can give you good sleep.

Beneficial During Pregnancy

Yes! Drinking coconut water is always a good choice during your pregnancy,
Drinking coconut water during pregnancy is really very advantageous
Some mums-to-be find that drinking coconut water helps relieve morning sickness, constipation and acidity that are common problems during pregnancy.

tender coconut water benefits during pregnancy
Tender coconut water benefits in pregnancy

It Helps In Curing Of That Nasty Hangovers

Coconut water is a great home remedy to cure a morning hangover. Coconut water contains anti-oxidants and electrolytes which help in treating hangovers. So the next time you come back home after partying, you know the drink you need to load up on next morning.

It Regulates Hair Growth

Coconut water is equally beneficial for your hair growth. It can give your hair the smooth texture and shine that you have always wished for. Massaging coconut water on your scalp can improve blood circulation and nourishment making your hair longer and thicker.

Now you have enough known about the amazing and overall benefits of tender coconut water. Ahead we will know about its benefits for our skin. What’s magical or wonderful properties it holds to benefit our skin. Let’s check–

Anti-ageing Properties

Coconut water could do wonders for your skin and helps in inducing a youthful glow. Coconut is known to have has Cytokinins in it, which is a well-known anti-ageing agent. Besides this, it also hydrates your skin to make it more radiant and firm.

Do Wonders In Acne Blemishes And Other Skin Related Issues


Coconut water works like a charm against acne and other skin blemishes. It can also be used as a cure for eczema. Apply it over the affected area and leave it overnight. As a bonus, coconut water also tones your skin.

helpful to treat acne
helpful to treat acne

Imbibes A Beautiful Glow To The Skin


Leave aside drinking; the mere application of coconut water can make your skin glow instantly. It can even act as a natural moisturiser and keep pimples at bay. As it is light in consistency, it can also be used as a natural moisturiser. It helps in reducing the oil and greasiness of the skin. It is highly recommended for people with oily skin.

coconut water for glowing skin
coconut water for glowing skin

Helps In Treating Sun Tan

Coconut water is known for removing mild sun tan. Although it is a slow process, the sheer fact that it’s chemical free should inspire you to turn to applying the pack of coconut water and fuller’s earth on your skin for a month or two.

It Helps To Treat Minor Skin Infections


Using coconut water for minor skin infections works really well as it has antifungal and antibacterial properties.

It Helps You Get Rid Of Pigmentation

Coconut water is brimming with Vitamin C, which helps reduce pigmentation. You can make a natural face pack with fuller’s earth to get rid of blemishes, and discoloured skin.

Works As A Complextion Booster

Coconut water contains a plant based hormone known as ‘cytokines’, which helps in boosting cell growth and thus makes our complexion clean and clear. The vitamin C in coconut water also helps to brighten and lighten the skin. Also the anti pigmentation benefits of coconut water helps in lightening sun tan and get clear skin. Coconut water improves blood circulation that also results in glowing and clear skin.

It is a great moisturizer which keeps our skin hydrated, soft and fresh.
Just simply Apply fresh coconut water all over the face and neck and keep it on for 15-20 minutes. Rinse it off with cold water. Repeat twice in a day to get flawless and clear skin.

Soothes Bleach Burn

 Bleaching is a very common skin treatment to get fair skin and it’s very common. But it has quite a number of side effects, such as redness, rashes, burns, itching, darkening of skin or even blisters on the skin!

The strong chemicals that are used during beaching are to be blamed for! It is important to calm down the skin after bleaching to minimize the damages. There are few natural ingredients out there that have amazing skin soothing properties and coconut water is definitely one that come on top of the list. The high amount of vitamins and minerals help in calming and soothing the irritated skin and restore the softness.
For this, Wash your face with coconut water for 3-4 times daily until the irritation goes down. Also mix it with rose water and use as your face toner. You will be definitely benefiting the soothing effects of this natural beauty booster.

We can get these overall health benefits of tender coconut water by adding this amazing naturally gifted drink in our routine diet plan.

But here again few people will must be feeling or thinking like- What is the best time in a day to drink the tender coconut water so that we can get its maximum benefits?
So, the answer is- unlike other drinks, there’s no one best time to have coconut water. You can enjoy it during the day and even at night, but drinking it at some specific times does certainly help.

At Early Morning On An Empty Stomach:-

Drinking coconut water first thing in the morning on an empty stomach can help in many ways. Coconut water contains lauric acid, which helps in boosting your immunity, kick-starting your metabolism and facilitating weight loss.

Before Or After A Workout:-


As shared earlier, coconut water is a great natural sports drink that helps in hydrating your body and boosting energy before a workout. Whereas after a workout, coconut water helps in replenishing the lost electrolytes during the intense session. Drinking coconut water helps in fighting fatigue and exhaustion and is one of the best energy boosting drinks. So its also very perfect to drink this natural energy booster after a workout session.

Final Thought

So now we know the overall benefits of tender coconut. it’s water is a boon for all of us. It carries great benefits for the human body and can be considered as an essential promoter of good health. This summer, try to replace your cool drinks and other aerated beverages with tender coconut water. Also, drink natural ones instead of packaged options, as they contain added chemicals to increase shelf life. Go natural and stay healthy and rejuvenated.

4 thoughts on “Overall Benefits Of Tender Coconut Water

    1. Thank you so much that you liked my article and appreciate my hard work.Thanks again. Stay happy and healthy and keep reading.

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