Coconut Water Nutrition Facts & Health Benefits

coconut water nutritious

Coconut Water Nutrition Facts & Health Benefits

Coconut water is a blessing to humankind. It is also known as nariyal pani. Especially in the summer season, people have more coconut water because of the taste, and it hydrates the body. It is sold in a bulk quantity in the summer season and on beaches. 

When it comes to choosing a natural drink which helps to beat the heat, most people are with a view that drinking coconut water. Coconut water has several more benefits that it provides to our body besides hydration. 

Coconut water is also very rich in vitamins and minerals, especially potassium, magnesium, protein, and fiber. 


Benefits of Coconut Water

Coconut water, whether bought from the market or online, is very beneficial.

It is beneficial in the following ways:

  • Helps Reduce Weight

Nariyal pani is low in calories and contains bio-active enzymes, hence promotes metabolism. It helps reduce fat, especially belly fat. 

Coconut water also makes us feel full for a longer duration, in turn discouraging the intake of high amounts of snacks in between meals.

  • Keeps You Hydrated

Sportspersons also prefer coconut water because apart from having a great taste it helps keep the body well hydrated, and also replenishes the electrolytes lost by the body.

It is a healthy option as a sports drink as it contains natural sugar, is low in calories and keeps the body hydrated.

  • Results in Good Skin

Coconut water has anti-inflammatory and antimicrobial properties, which help remove wrinkles and skin acne, clear scars and hyperpigmentation. It also helps remove baggy dark circles and provides a natural and radiant glow to the face. It can be applied on the face as a face mask to remove unwanted scars. Coconut water acts as a natural cleanser.  

Another benefit of coconut water on the skin is that act as a moisturiser for the skin and makes it acne-free, due to an abundant number of vitamins and minerals, especially vitamins. Though drinking nariyal pani may have several benefits,  applying it to your skin may be much more beneficial.

The benefits of coconut water also include pre-aging support.

Nariyal pani prevents the skin from getting acne and wrinkles prematurely, as putting on make-up for long hours may be a side effect. It increases skin elasticity and increases the production of collagen.

The benefits of coconut water can be achieved when you splash coconut water on your face, apply a cleanser as your routine, and splash nariyal pani to rinse it off.

  • Powerhouse of Nutrients

Coconut water contains various vitamins, proteins, and

  • Great for Diabetic Patients

Coconut water is a helpful drink when it comes to diabetes. It helps manage sugar levels. It contains zero fat, reduces cholesterol, and helps insulin work faster and more efficiently. As it has antioxidants, it helps fight free radicals.

  • Helpful with Kidney Stones

As per the researchers, coconut water is rich in potassium, which helps to dissolve kidney stones.

  • Helpful in Pregnancy

Coconut water is the advice of every doctor for a pregnant woman as it helps regain the lost electrolytes. It helps in hydrating the body and reduces heartburn and acid reflux.

Coconut water helps reduce blood pressure in pregnant women and provides the essential nutrients to them. 

It is always safe to have natural drinks, but we sometimes need to switch over to online packaging drinks. Coconut water online is available in various brands, but no brand of coconut water can beat its natural taste.  

Also Read: Weight loss: Can Drinking Coconut water help you Loss Weight ?

Are there any disadvantages of Coconut Water?

Coconut water is also called nariyal pani. Nariyal pani has advantages as well as several drawbacks too.

  • Higher-Calorie Content

Nariyal pani has comparatively higher calories than other energy drinks. Though it is low in sugar compared to other fruit juices, it has high-calorie content. 

  • High Diuretic Properties

Nariyal Pani must be taken in a limited amount. Drinking coconut water in large quantities might cause diarrhea, and you may make several visits to the washroom. 

If you drink nariyal pani in a limited amount, it will be able to hydrate your body; else might lead to dehydration, causing loose motions. 

  • Not Preferable For Athletes 

Nariyal pani is not preferred for athletes, as after a workout, the body loses a lot of sodium, and coconut water contains has a lot of sodium content. To satisfy the thirst, an athlete might drink several glasses of nariyal pani, which might hydrate the body for the moment but is not healthy for your body in large quantities.

  • Unsafe for People With Allergies

If you have any allergy to nuts, you should avoid coconut water as it may induce those allergies to react and lead to further severe reactions. Regular drinking of coconut water is not advised to anybody. There should be a moderate consumption of coconut water.  

  • May Hike Blood Sugar Levels

To check on diabetes, carbohydrates and calories must be regulated. Nariyal pani may show a spike in sugar levels. It is rich in carbohydrates and high in calories, which may lead to a hike in sugar levels. Regulating carbohydrates and calories is not possible when drinking coconut water. Therefore, drinking coconut water should be moderated.

  • May Cause Low Blood Pressure

Consuming nariyal pani may cause low blood pressure problems. Especially  people on medication must not drink coconut water without the doctor’s permission, as it may lower their blood pressure and cause severe problems.

  • Causes Electrolyte Imbalance

When we talk about the mineral content in nariyal pani, coconut water is high in potassium and low in sodium content. When a person, during summer, drinks nariyal pani due to the heat, there will be a loss of sodium from the body. Hence, on drinking coconut water, the sodium content from the body is almost lost, and one may fall unconscious. 


It is not possible every time to go to the market and buy things. Since people have suffered a lot in the pandemic without things, we are more facilitated with online products. Likewise, products like coconut water are also available online in grocery applications or supermarkets. 

Coconut water online which is bought for online sale, cannot be stored in refrigerators for more than two to three days. It is not unhealthy to get coconut water online. To sell coconut water online, it is strained in a smooth piece of cloth and sterilized. It is stored in wax-sealed glass or polypropylene bottles in a refrigerator at five degrees Celsius, which increases its life duration to four months. As now coconut water online can be stored for four months, we can now buy coconut water online without any fear. 

Though coconut water is stored for online sale, they are being tested at regular intervals. Two scientists were asked to taste the coconut water online; they said it was the same as the ones they used to buy earlier from the coconut water seller man on the road. The aroma of the coconut water online was the same as usual. One of the scientists also alerted that the membranes used for sterilization of coconut water online need to be maintained properly; else, they might generate a foul smell. 

If this sterilization method is applied, online coconut water can be used in industrial-scale businesses. They have also suggested the method of pasteurization in online coconut water. 

Preservation of coconut water is the biggest challenge as, in the process, some nutrition value may be lost. External contaminants may enter while preserving for the spoilage of coconut water. So, extra care must be taken during pasteurization and sterilization to create coconut water online. 


The water which we get from green coconuts is like coconut juice. Like coconut water, tender coconut water is also fat-free and low in calories.

All the characteristics and benefits of coconut water are the same as tender coconut water. Tender coconut water represents the free nuclear endosperm, while coconut water is the cellular endosperm.


Coconut water is the best option in summer for children and adults because of its hydrating and cooling effect on the body. Though it may be coconut water online, tender coconut water, or just simple coconut water, it has the same nutritious effects on the body. 

It helps to cure certain diseases, acts as a face mask, weight reducer, and several other benefits of coconut water are available. Its main benefit is its hydrating effect which is a very big point to be noted for all the problems.

Authored By: Bhavishya Pahwa
About the Author : Bhavishya Pahwa is a budding writer who has always confided in a pen. He believes that art is a cure-all and that introspection followed by writing can add to the sanity of the world.

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