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9 Health Benefits of Drinking Coconut Water (Buko Juice)

Expertly reviewed by Chris Icamen · Dietetics and Nutrition

Written by Hello Bacsi · Updated Sep 20

    9 Health Benefits of Drinking Coconut Water (Buko Juice)

    Filipinos love fresh coconut water (buko juice) because it is refreshing, nutritious, and inexpensive. What are the health benefits of drinking fresh buko juice?

    1. It Is Rich in Nutrients 

    Coconut water is low in calories and fat but is rich in vitamins, minerals and other nutrients, like lauric acid, chloride, iron, potassium, magnesium, calcium, sodium, and phosphorus. 

    2. It Boosts Skin Health

    The cytokinins present in fresh buko juice help regulate cell division. These cytokinins together with lauric acids help minimize skin cell aging, balance pH, and strengthen and hydrate the connective tissues.

    3. It Boosts Energy

    Fresh buko juice is an excellent energy drink because it has abundant vitamins, minerals and nutrients. 

    Each 100ml of coconut water contains approximately 294 mg of potassium and 118 mg of chloride, but only has 25 mg of salt and 5mg of sugar.  In fact, the potassium content in fresh coconut water is almost twice the amount of potassium in bananas.

    Meanwhile, other energy drinks contain only 117 mg of potassium and 39 mg of chloride, but have up to 200 mg of salt and 20–25 mg of sugar.

    4. It Helps Improve Blood Pressure

    Did you know that people with high blood pressure often have low potassium levels? Therefore, drinking coconut water regularly might help regulate blood pressure since coconut water is rich in potassium and lauric acid.

    5. It Helps Beat Dehydration

    Fresh buko juice is rich in potassium and other minerals, so it can help replenish and rehydrate the body. In fact, coconut water has been used to treat dehydration caused by dysentery, cholera, diarrhea and other digestive disorders. It also helps that the electrolyte and plasma balance in coconut water is quite similar to that of the human blood. 

    If you’re looking for a refreshing way to rehydrate after working out or  when the weather is hot, consider drinking fresh buko juice. 

    6. It Helps Treat Digestive Conditions

    Coconut water contains lauric acid that the body can convert into monolaurin. Monolaurin has antiviral, antiprotozoal and antibacterial activities against intestinal worms, parasites , lipid envelope viruses, and other intestinal infections in children and adults.

    coconut water

    7. It Aids Weight Loss

    Fresh buko juice is excellent for people who want to lose weight. It is rich in medium-chain triglycerides, a form of fat that can help with weight loss.

    According to reports, during digestion, medium-chain triglycerides in fresh coconut water are converted into simple triglycerides and medium-chain free fatty acids . The body will use these two substances immediately for energy and will not store them as fat.

    Medium-chain triglycerides also have the ability to increase energy, helping curb hunger more effectively than other forms of fat. 

    8. It Is Rich in Antioxidants

    During metabolism, cells produce free radicals. When cells are stressed or damaged, they produce more free radicals. High levels of free radicals result in oxidative imbalance, which is associated with cell damage and increased risk of diseases.

    A study in rats with liver damage showed significant improvement when rats received fresh buko juice treatment.

    9. It Helps Prevent Kidney Stones

    Kidney stones form when calcium, oxalate, and other compounds combine to form stone-like aggregates. Drinking enough water is an important factor in preventing this disease. However, many studies show that buko juice is even more effective than plain water in preventing kidney stones.

    Scientists believe buko juice helps lower free radicals produced when the body reacts to high levels of oxalate in the urine. However, we need more research to better understand the effects of coconut water in kidney stone prevention.

    Final Reminders

    Fresh buko juice is a great refreshment because it is low in calories and sugar, but high in many nutrients. Still, drink coconut water in moderation. Also, avoid drinking bottled coconut water as they likely have added sugars. 

    Learn more about Healthy Eating here


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Expertly reviewed by

    Chris Icamen

    Dietetics and Nutrition

    Written by Hello Bacsi · Updated Sep 20

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