coconut nutrition benefits

Coconut is the fruit of the coconut palm (Cocos nucifera). We cook with coconut oil and put it in our coffee, add shredded coconut to oatmeal, blend frozen sheets of coconut in smoothies, sip coconut water to hydrate, and even slather the oil on our hair and skin.

Coconuts have slowly become a very hot and versatile food commodity.

When it comes to cooking, virgin coconut oil lends a nice tropical, coconutty taste to dishes like stir-fries and curries. In the context of a healthy diet, there’s nothing wrong with using small amounts of coconut oil, but it shouldn’t be the only oil you use. Please feel free to repost articles as long as you always link back to the original and credit the author. Antioxidant activity of coconut (Cocos nucifera L.) protein fractions, Potential to react to coconut if one is allergic to other tree nuts, Pharmacokinetic Interactions between Drugs and Botanical Dietary Supplements, Nuts, coconut meat, dried (desiccated), sweetened, shredded.
The health benefits of coconut have allowed more and more products that enable broader use of coconuts to surface. U.S. Department of Agriculture FoodData Central. Highly nutritious. (3). Coconutis also loaded with antioxidants, which scavenge for free radicals in the cells of the body. This makes it a good thing to eat if you suffer from diabetes or pre-diabetes. The polyphenols found in it can prevent the oxidation of LDL (bad) cholesterol, making it less likely to form plaques in arteries that can increase the risk of heart disease (4). There is also a small amount of monounsaturated fat (0.64g) and a smaller amount of polyunsaturated fat (0.16g). Molecules. Coconut oil does not have to be refrigerated. But in recent years, some folks have begun embracing coconut as a potential health-promoting food. Think of how it feels to enjoy a coconut on vacation – the smell, the feeling of being relaxed. 2016;74(4):267–280. This product is rich in fiber. Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. What’s more, nearly 90 percent of that fat (50 g) is saturated fat. We encourage you to do your own research.. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

One of the greatest benefits of coconut water is that it is rich in various nutrients such as calcium, potassium, vitamin C, magnesium, fiber, protein, manganese, sodium, and many other minerals. Coconut oil and palm oil's role in nutrition, health and national development: A review, Coconut oil consumption and cardiovascular risk factors in humans, Daily consumption of virgin coconut oil increases high-density lipoprotein cholesterol levels in healthy volunteers: a randomized crossover trial. (16). Whether you eat it raw, dried, or as flour, coconut meat is delicious and easy to incorporate into both sweet and savory dishes. Pure coconut oil is derived from the mature coconuts which contain harder flesh. Be aware that some brands contain added sugar, which you may not want for savory dishes. , One piece of fresh, unsweetened coconut meat has just 6.8 carbs, most of which is insoluble fiber—an indigestible form of dietary carbohydrate. Coconut is full of nutrients, but what are the exact benefits? Other notable vitamins and minerals comprising the nutritional facts of coconuts are potassium – 100 grams of coconut meat has 356 mg of potassium – folates, riboflavin, thiamin, copper and magnesium. There still isn’t much good-quality research on coconut, cholesterol, and heart disease. Rubbing coconut oil on the skin can leave skin feeling soft and smooth. Coconut water is the ultimate thirst quencher and offers a tasty alternative to water. The meat of the coconut fights oxidation in the tissues and contains many minerals, vitamins, and healthy fat. Additionally, coconut oil has been noted for helping people lose abdominal fat. May stabilize blood sugar. What is it about this exotic food that continues to tantalize and intimidate us at the same time? Because coconut milk nutrition benefits include the ability to build up the body’s immune defenses and prevent disease.

Coconut oil is high in certain saturated fats. A study in 20 people with obesity found the waist size of male participants decreased by an average of about 1 inch (about 3 cm) after they consumed 1 ounce (30 ml) of virgin coconut oil daily for 4 weeks.
© 1996-2020 Everyday Health, Inc. Tap the shell firmly to loosen the flesh. It is associated with hypercholesterolemia (high cholesterol), atherosclerosis (hardening of the arteries), and heart disease. There has been substantial discussion in health and research settings about the relative risks and benefits of the different types of fat in coconut and coconut oil. One published study found that coconut oil raised LDL cholesterol less than butter, but significantly more than unsaturated plant oils., However, there is some potentially positive evidence regarding coconut oil and HDL levels. Without hesitation, you accept the offer and enjoy the coconut’s fresh water, along with your relaxing vacation. They are being used in everything from our daily cuisine to our beauty regimens. What health benefits of coconut do you love the most? The water in the young coconut is one of the highest sources of electrolytes. Find coconut oil next to other cooking oils at grocery or natural foods stores.

The fluid is also rich in minerals: magnesium is responsible for a number of important biological functions, like regulating the heartbeat and supporting the nerves; potassium is important in regulating the kidneys, brain, heart and muscles; phosphorus is important to keep the bones and teeth healthy; iron is useful in making our red blood cells and is responsible for the carrying of iron in the bloodstream. Holding the coconut with a towel, firmly tap the shell with the hammer, turning as needed, until the shell starts to crack in half. Updated 4/1/2019, Coconut Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

But studies have shown that coconut oil can raise your LDL cholesterol. Curr Nutr Rep. 2018;7(3):107-115.doi: 10.1007/s13668-018-0230-5, Li Y, Zheng Y, Zhang Y, Xu J, Gao G. Antioxidant activity of coconut (Cocos nucifera L.) protein fractions. It may even be a better therapeutic option than benzoyl peroxide, which is a common acne treatment. In fact, it contains 45 to 60 grams of fiber per 100 grams. Coconut oil was demonized in the past because it is high in saturated fat. Other nutritional facts of coconuts? Find out how these different types of proteins compare and how to enjoy them... More on Coconut and Its Possible Benefits, The Ultimate Guide to Health and Happiness, High-Dose Biotin Fails MS Trial, Dashing Hopes, Over Half of American Adults With Advanced MS Experience Mistreatment by Caregiver, Survey Shows, Tippi Coronavirus: Tips for Living With COVID-19.

doi:10.1124/dmd.115.066902, Nuts, coconut meat, dried (desiccated), sweetened, shredded. Instead, try shelling a coconut with five simple tools: a hammer or mallet, a long metal skewer, a butter knife, a vegetable peeler, and some kitchen towels. Lauric acid is useful in fighting viruses, fungiand bacteria, which cause many illnesses within the body. No longer is it found only in sugary piña coladas and candy bars.

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