Coconuts are considered one of the healthiest fruits in the world, and for good reason. They are packed with healthy fats, antioxidants, and important micronutrients that help protect organs. Today, coconut is used in several food products, including coconut oil, flour, milk, and water. The fruit can be found in just about every grocery store aisle in one way or another. Packed with nutrients, including medium-chain triglycerides that have several health benefits, it’s a quick energy source for the body and helps fight infections and chronic diseases.
Coconut Products
Several products are made from coconut, serving different cooking and body care purposes. Here’s a breakdown of what forms of the fruit you’ll find at your local store:
Coconut Meat
The inner white lining of the outer husk is the meat. It’s firm, can be scraped from the inside, eaten raw, or used to make other coconut products, like oil, milk, and flour. Dried coconut meat is often used as a snack or added to baked goods, yoghurt parfaits, and more.
Coconut Oil
Made by pressing dried or fresh coconut meat, coconut oil comprises fats in the fruit that become liquid when temperatures hit about 78 degrees Fahrenheit. Coconut oil for skin, hair, and cooking is very popular because of its antibacterial, anti-inflammatory, and soothing properties.
Coconut Milk
Coconut milk, also called coconut cream, is the liquid (also called coconut cream) found inside mature coconut meat. It contains natural fatty acids and can be used in smoothies, baked goods, and sauces for a creamy texture. It can be found boxed and in cans at most grocery stores but can also be made at home. To make coconut milk, chop and blend the meat until it creates a thick liquid and then strain it.
Coconut Flour
Coconut flour is not actually “flour” but made from ground and dried coconut meat to create a flour-like texture for baking. It doesn’t contain grains, and it’s a favourite among gluten-free and Paleo dieters. Coconut flour has become widely available in grocery stores and can be used to make pancakes, muffins, cookies, and other goods that require a floury substance.
Coconut Water
Coconut water is the clear liquid found inside a young, green coconut. It contains vitamins, minerals, and phytochemicals. It is consumed for electrolyte replacement and detoxification.
Coconut Butter
Coconut butter is not your typical butter; it is made from fruit meat and ground to create a butter-like consistency. It can be used as a topping to baked goods or in recipes to provide a creamy texture.
Coconut Sugar
Although not from the coconut fruit, coconut sugar is made from the palm tree’s flower bud stem sap. The sap is boiled and dehydrated, leaving behind brown-coloured sweet granules that can be used in baking and cooking.
Coconut Aminos
Aminos contain only two ingredients: coconut tree sap and sea salt. Coconut sap is “tapped” from coconut blossoms, the flowering portion of the tree present before coconuts grow. It then goes through a fermentation process and is blended with sun-dried, mineral-rich sea salt to create coconut aminos.
Nutrition Facts
Coconuts are rich in nutrients, namely healthy medium-chain fatty acids. The three fats most abundantly found in them include caprylic acid, lauric acid, and capric acid.
Unlike long-chain fatty acids in plant-based oils, medium-chain fats are easier to digest, provide immediate energy, and aren’t readily stored as fat.
One piece of raw coconut meat (about 45 grams) contains approximately:
- Calories: 159
- Total Carbohydrates: 6.8 g
- Fiber: 4 g
- Sugar: 2.8 g
- Total Fat: 15.1 g
- Saturated Fat: 13.4 g
- Polyunsaturated Fat: 0.2 g
- Monounsaturated Fat: 0.6 g
- Trans Fat: 0 g
- Protein: 1.5 g
- Sodium: 9 mg (0.4% DV*)
- Manganese: 0.7 mg (30% DV)
- Copper: 0.2 mg (22% DV)
- Selenium: 4.5 mcg (8% DV)
- Iron: 1.1 mg (6% DV)
- Zinc: 0.5 mg (5% DV)
- Phosphorus: 50.8 mg (4% DV)
- Potassium: 160 mg (3% DV)
- Magnesium: 14.4 mg (3% DV)
- Folate: 11.7 mcg (3% DV)
- Thiamine: 0.03 mg (3% DV)
Top 10 Coconut Benefits
Here are some of the top coconut benefits:
1. Provides Energizing Healthy Fats
Most of the fats in this fruit are medium-chain triglycerides (MCTs), which metabolize in the body differently than other fats. MCTs serve as an immediate source of energy that undergoes a three-step process to be turned into fuel, as opposed to long-chain fatty acids, which undergo a 26-step process.
MCTs are easier to digest and smaller, allowing for easier cell permeability. These fats aren’t stored as fat. They’re processed by the liver and converted into energy immediately.
Additionally, healthy fats help improve brain and memory function, reduce inflammation, and may help improve levels of good (HDL) cholesterol. Recent research also suggests that eating MCTs may reduce your calorie intake compared to the effects of long-chain fatty acid consumption.
2. Rich in Manganese
Coconut is an excellent source of manganese, an essential mineral for several body functions. Studies indicate that manganese supports bone health, cognitive function, and the respiratory system. It also helps maintain healthy iron levels, speeds up wound healing, and helps with weight loss.
3. Has Antibacterial Effects
Coconut contains lauric acid, which has been found to have antibacterial properties. Lauric acid is a particular type of fatty acid with impressive immune-enhancing effects. It converts to monolaurin in the body, which is known as a powerful antibacterial agent.
For this reason, coconut is often used to kill bacteria in hair, skin, and teeth. It can also be eaten to inhibit bacterial infections, such as staph or food poisoning. Additionally, lauric acid and other fats help fight fungal and viral infections.
4. Provides Fiber
Coconut is a good source of fibre, which helps regulate healthy digestion, reduce LDL cholesterol and triglyceride levels, and strengthen the colon walls. Eating high-fibre foods also supports healthy blood sugar control and prevents insulin resistance.
5. Contains Powerful Antioxidants
Consuming coconut has proven to help improve human antioxidant status, meaning it helps prevent fat and protein oxidation that can lead to disease. The main antioxidants in coconuts include caffeic acid, salicylic acid, and gallic acid. These help neutralize free radicals and protect cells from damage.
6. May Help Control Blood Sugar
A study published in the Journal of Complementary and Integrative Medicine had 80 volunteers eat a standardized diet with either 100 grams of fresh coconut or 100 grams of groundnuts or groundnut oil for 90 days. After 90 days, both groups saw reductions in fasting blood sugar levels, with the coconut group seeing big improvements and a significant reduction in body weight.
7. Shows Promise in Combating Alzheimer’s Disease
Since the MCTs can be converted into ketone bodies, this fruit is believed to be beneficial in helping patients with Alzheimer’s improve cognition and potentially helping stave off the disease in the first place.
A pilot study out of Spain found that patients with Alzheimer’s disease saw improvements in cognition after consuming a Mediterranean diet enriched with coconut oil. Forty-four Alzheimer’s patients were randomly divided into two groups (22 people in each group): one who followed a coconut oil-enriched Mediterranean diet for 21 days and a control group.
What did researchers find? “After intervention with coconut oil, improvements in episodic, temporal orientation, and semantic memory were observed,” according to the study authors.
8. Versatile and Easy to Incorporate into Diet
This fruit’s vast array of products makes it easy to add to your diet. It pairs well with all foods (more on that below), and you can choose the fruit in addition to coconut oil, flour, water, etc.
9. Helps Improve Teeth Health
Coconut oil pulling is a great way to improve oral health and get a glowing smile. It can combat tooth decay, lessen plaque and gingivitis, improve bad breath, and help whiten teeth.
10. Fights Yeast Infections
Candida albicans can lead to a yeast infection. Thankfully, research shows coconut oil can decrease gastrointestinal colonization by C. albicans, thus reducing the risk of yeast infection.
Risks and Side Effects
A coconut allergy is possible, but it’s rare. If you experience allergy symptoms, such as itchiness, redness, swelling, or trouble breathing, stop consuming coconuts immediately.
Just because a product is made with coconuts doesn’t mean it’s healthy. Many items, including dried coconut and oils, may be bleached, refined, chemically processed, or include added ingredients, like sugars and preservatives. Read the label carefully and choose extra virgin coconut oil products whenever possible.
This fruit is high in calories, so it should be consumed in moderation. A little goes a long way and will boost energy levels almost immediately, but don’t overeat foods made with it.
Conclusion
Coconuts are a versatile and nutrient-rich fruit that offers numerous health benefits. From providing healthy fats and antioxidants to supporting digestion and immune function, coconuts are a valuable addition to any diet. Whether you enjoy coconut meat, oil, milk, or water, there are countless ways to incorporate this tropical fruit into your daily routine. Additionally, coconut products can be used for various body care applications, enhancing skin and hair health. You can enjoy this amazing fruit’s many benefits by choosing high-quality, minimally processed coconut products and using them in moderation.
FAQs
1. What are the main health benefits of coconut?
Coconut provides energizing healthy fats, supports bone health with its manganese content, has antibacterial effects, provides fibre, contains powerful antioxidants, helps control blood sugar, shows promise in combating Alzheimer’s disease, and can improve teeth health and fight yeast infections.
2. How can I incorporate coconut into my diet?
Coconut can be incorporated into your diet, including fresh coconut meat, coconut oil, coconut milk, coconut flour, and coconut water. It can also be used in smoothies, baked goods, soups, and cooking oil.
3. Are there any risks associated with eating coconut?
While coconut allergies are rare, they can occur. Some coconut products may be chemically processed or contain added sugars and preservatives. It’s important to read labels and choose high-quality, unprocessed products. Coconut is also high in calories, so moderation is key.
4. How do I open a coconut at home?
To open a coconut, poke holes to release the water, tap the equator with a hammer or mallet to crack it open, and then use a butter knife to separate the meat from the shell.
5. Can coconut oil help with hair and skin care?
Yes, coconut oil is excellent for hair and skin care. Its antibacterial and anti-inflammatory properties make it ideal for moisturizing, reducing dandruff, and improving skin health. You can use it as an ingredient in a hair mask, shampoo, or body scrub.
6. Can coconut products aid in weight loss?
Coconut products, especially those rich in MCTs, may support weight loss by increasing energy expenditure and promoting feelings of fullness. However, due to their high-calorie content, they should be consumed in moderation.
7. What is the difference between coconut milk and coconut water?
Coconut milk is a creamy liquid made from grated coconut meat mixed with water, used in cooking and baking. Coconut water is a clear liquid made from young, green coconuts, rich in electrolytes and hydrating properties.
8. How can I use coconut oil for cooking?
Due to its high smoke point, coconut oil can be used for frying, sautéing, and baking. It can also replace butter or other oils in recipes and serve as a base for homemade dressings and sauces.
9. What are the environmental impacts of coconut farming?
Coconut farming can prevent soil erosion and provide wildlife habitats, but unsustainable practices can lead to deforestation. Choosing products from sustainable and fair trade sources helps mitigate negative impacts.
10. How do coconut products compare nutritionally to other nuts and seeds?
Coconuts offer unique benefits with their high MCT and lauric acid content, providing quick energy and antibacterial properties. They are calorie-dense like other nuts and seeds and should be consumed in moderation.