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    • cal20-August-2022 adminKajal Tharwani

      Tender Coconut Water: Benefits And Nutritional Importance

    • What is the first drink comes to your mind when you are sick or need a punch of energy? It must be tender coconut water. A well-liked natural coolant drink that helps the body stay hydrated. 

      The Sanskrit writing shows that Indians used coconuts as a primary food source and other necessities. The coconut palm was known as Kalpa Vriksha, a tree that gives all that is necessary for living. 

      Table of Contents 

      1. What Is Tender Coconut Water?

      2. Nutritional Value Of Coconut Water

      3. What Are The Health Benefits?

      4. The Perfect Time To Drink Tender Coconut Water

      5. The Right Way To Store Tender Coconut Water 

      6. What Are The Side Effects Of Tender Coconut Water? 

      7. Dietitian's Recommendation

      8. The Final Say 

      9. FAQs 

      What Is Tender Coconut Water? 

      The clear liquid in the young coconut is called tender coconut water. Coconut pulp replaces the water as it grows older. As the young coconuts are green, coconut water is occasionally called "green coconut water."

      Coconuts are primarily grown in tropical countries and taste sweet and nutty. It aids in rehydrating, which makes it an ideal refreshment after a hot summer day or exercise. It is a popular beverage in summer. It is beneficial when dealing with moderate illnesses, high blood pressure, etc. 

      The World Health Organisation (WHO) suggests consuming coconut water as a source of potassium in rehydration treatment in case of cholera with acute diarrhoea. 

      Nutritional Value Of Coconut Water

      According to NIN(National Institute of Nutrition) data, 100g of tender coconut water contains: 

      • Calories - 41 kcal 
      • Protein - 0.9 g 
      • Fat - 1.4 g 
      • Sodium - 30 g 
      • Carbohydrates - 6.3 g 
      • Calcium - 10 mg
      • Magnesium - o.5 g 
      • Phosphorous - 30 mg 
      • Potassium - 404 mg 

      What Are The Health Benefits?

      Here are a few health benefits of tender coconut water: 

      1. Coconut water is low in calories, making it beneficial for weight loss. 

      2. With potassium, phosphorous, minerals and antioxidants, coconut water is a multifunctional beverage that keeps healthy by detoxifying the body. 

      3. Coconut water contains antioxidants that keep the skin firm and beautiful. 

      4. Its high potassium content helps to prevent oxidative stress.

      5. It is antidiabetic as it is low in glycemic index-3. 

      6. Prevents body chillness. 

      7. Prevents prickly heat, eliminating rashes caused by chicken pox and other diseases. 

      8. Acts as diuretics. 

      9. Helpful in treating kidney and urethral stones. 

      10. Improves lipid profile. 

      11. Helps to prevent urinary tract infections. 

      The Perfect Time To Drink Tender Coconut Water

      One can enjoy coconut water at any time during the day. However, certain times are proven to be more effective: 

      On an empty stomach- Tender coconut water can be your first-morning drink. It will help you boost immunity, build metabolism, and shed weight. 

      Post-workout- Coconut water electrolytes can back the energy loss during exercise. 

      After a hangover- Not only lemon but coconut water is also an excellent remedy to get rid of hangovers. 

      The Right Way To Store Tender Coconut Water 

      If you extract coconut water directly from the fruit, you should put it in the fridge as soon as possible. You may also freeze fresh coconut water. However, manufacturers typically advise it to refrigerate once it has been opened. 

      The beverage will remain fresh for 24 to 48 hours if kept cold. Some coconut water businesses use pasteurisation to make the beverage shelf-stable. That implies that you do not need to refrigerate it. It should stay fresh for 12 months if the package is not opened.

      What Are The Side Effects Of Tender Coconut Water? 

      Although drinking coconut water every day is not dangerous for most individuals. However,  there is an exception to this. Everything that has untold advantages also has some drawbacks. 

      • As coconut water is high in potassium, it should be consumed cautiously for those with kidney(renal) insufficiency. 
      • Excess of anything is harmful, and so is coconut water. Its excess consumption can show detrimental effects on the body. 

       Dietitian's Recommendation

      Tender coconut water is called the fluid of life.  It is helpful for rehydrating and replacing electrolytes after exercise. For all of us, the tender coconut is a blessing.

      It has many positive effects on the human body and is essential in promoting health. So replace your iced tea and other aerated drinks with tender coconut water. Choose natural beverages over packaged ones. Stay healthy! 

      The Final Say

      Coconut water is a wonderful, naturally occurring electrolyte-rich beverage that can support your heart, regulate your blood sugar, promote renal health, and keep you hydrated and refreshed after exercise.

      The study to date is encouraging. However, additional carefully controlled studies involving humans are required to confirm many of these characteristics.

      There are various brands on the grocery store shelves. However, if you want to start drinking this tropical beverage, avoid anything with added sugar.


      1. How long can tender coconut water be stored? 

      The untreated coconut water has a life frame of realistic usability of 24 hours. 

       2. At what time tender coconut water should be consumed? 

      You can enjoy it any time of the day or even at night. However, drinking coconut water early morning is a good choice. It helps in kick-starting your metabolism and promotes weight loss. 

      3. Is tender coconut water good for diabetes? 

      Tender coconut water is high in vitamins and minerals while low in sugar. However, you should avoid sugar-sweetened coconut water, which might increase your calorie and blood sugar levels. 

      4. What colour is coconut water?

      All coconut water is transparent white. The pink colour of fresh coconut water is caused by the enzyme polyphenol oxidase (PPO) in coconut water.

      5. Is coconut water sweet or salty?

      Coconut water has a sweet, salty and nutty taste. However, it can be sour if young. 


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