Tender Coconut Water

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To the hot and thirsty traveler, there is nothing more refreshing and hygienic than the water inside a tender green coconut. Besides being delicious and cooling, there are several other reasons why this humble looking liquid from the endosperm cavity of the coconut has been valued historically in tropical countries.

Nutritionists in India highly recommend  Coconut water as it is   rich in minerals especially potassium, calcium and magnesium, making it an excellent remedy for replacing electrolytes and rejuvenating the body on a hot day. It‘s quick absorption is also the reason it is used to replace fluids and salts during diarrhea and intestinal infections, both in infants and adults. In cases of severe diarrhea, it may not be a substitute for oral rehydration solution, but certainly is a useful adjunct.
Being a natural isotonic beverage, i.e. it has a similar level of electrolytic balance as we have in our body; it is often referred to as the ‘fluid of life’. 

Nutritionist Ishi Khosla says the saline and albumin in coconut water makes it a good drink for urinary infections and kidney stones. Its cooling properties also prevent summer boils and rashes including chicken pox and measles. Coconut water is believed to have medicinal properties. It contains organic compounds possessing growth promoting properties. Ishi says coconut water is low on calories so can be enjoyed by people wanting to lose weight.

Coconut water is one of the best dietary sources of cytokinins, molecules that protect the cells as they undergo cell division. Cytokinins help cellular DNA replicate perfectly during cell division; without these molecules, mistakes occasionally occur. Thus, cytokinins play a key role in fighting cancer and ensuring longevity. 

Interestingly, coconut water has all the functional characteristics required of a sports drink. Correction of dehydration, improvement of neuromuscular control along with its cooling properties has been found to improve athletic performance. 

Clearly, with so many impressive benefits, the growing popularity of coconut water is no surprise.  A low calorie nutritive drink,  it is recommended to all those monitoring weight.  Providing no more than 25 kales per serving of 100 ml. fresh, pure, tender coconut water with it`s delicate aroma and taste is now available packaged in tetra packs, bottles, foil pouches and cans. With a slight compromise on its taste and benefits due to processing, it still makes an all time favorite natural low calorie health drink.




Value per 100 ml




93.8 g


24 kcal


1.4 g


0.1 g


0 g


4.4 g


0 g

Source – Nutritive Value of Indian Foods, National Institute of Nutrition (2007)




24 mg


25 mg


20 mg


250 mg


105 mg

Source – USDA National Nutrient Database for Standard Reference, Release 16-1 (2004)