5 Important Benefits Of Coconut

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Coconuts have been grown in tropical regions for more than 4,500 years, but their popularity around the world has steadily increased due to their flavor, culinary applications and potential health benefits.

Nutritional values of 1 tsp. (100 g) coconut

Raw coconut - 354 kcal, 3 protein, 15 g of carbohydrates, 9 g of fiber, 33 g of fat; manganese - 75% of the daily requirement

Dried coconut - 650 kcal, 7.5 g protein, 25 g carbohydrates, 18 g fiber, 65 g fat; manganese - 137% of the daily requirement

Here are 5 important nutrients health benefits of coconut:

1. Coconut is very nutritious

Unlike many other high-carbohydrate fruits, coconuts contain mostly fat. They also contain protein, several important minerals and small amounts of B vitamins. However, they are not an important source of most other vitamins.

Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins and cholesterol. They are also rich in copper and iron, which help form red blood cells, and selenium, an important antioxidant that protects cells.

Large part of the the fat in the coconut are in the form of medium chain triglycerides. The body metabolizes these triglycerides differently from other types of fats, absorbing them directly from the small intestine and using them for energy.

2. Coconut can be good for heart health

Studies claim that people living on the Polynesian islands and often eat coconut, have a lower incidence of heart disease than those who follow a Western diet. However, these people also eat more fish and less processed foods, so it is uncertain whether these lower rates are due to consumption of coconut or other aspects of their diet.

Coconut oil is generally believed to have a neutral effect on cholesterol levels. However, consuming coconut oil can reduce belly fat. This is especially helpful as excess belly fat increases the risk of heart disease and diabetes.

3. Coconut can help control blood sugar

Coconut is low in carbohydrates and high in fiber and fat, so it can help stabilize blood sugar. A recent study found that coconut has an antidiabetic effect probably due to its arginine content. Arginine is an amino acid that is important for the functioning of the cells of the pancreas, which secrete the hormone insulin, which in turn regulates your blood sugar levels.

4. Coconut contains powerful antioxidants

The flesh of the coconut contains phenolic compounds (a type of antioxidant) that can help protect cells from oxidative damage. The main phenolic compounds include gallic acid, caffeic acid, salicylic acid and p-coumaric acid.

The polyphenols in it can prevent the oxidation of LDL (bad) cholesterol, making plaque less likely to form in the arteries, which can increase the risk of heart disease. Several studies even show that the antioxidants found in coconut oil, can help protect cells from damage and death caused by oxidative stress and chemotherapy.

5. Coconut can be easily added to your diet

Flaked or grated, the coconut gives a pleasant taste to a number of spicy dishes. Its meaty texture and aroma go well with curry, fish stews, rice dishes or even breaded shrimp.

Keep in mind that some brands contain added sugar, which may not suit the special taste of spicy dishes. So be sure to check the ingredient label.

Grated coconut is a great ingredient for baking biscuits, muffins and breads. A pinch of raw coconut gives a special texture and tropical taste to oatmeal. You can also add it to pudding or yogurt if you want to gain weight more easily.

Coconut flour can be used as a substitute for wheat flour. It is gluten-free, nut-free and a popular option for anyone who counts carbs. As it does not contain grains, the flour is also useful for those who are on a paleo diet, which does not allow cereals such as ordinary wheat flour. Coconut flour is recommended for use in tested recipes, as it will not swell like wheat flour, and absorbs more liquid than other types of flour.

Potential disadvantages of coconuts

Because they are high in fat, coconuts are also high in calories. Depending on your caloric needs and intake, coconut can cause weight gain if you do not compensate for excess calories elsewhere in your diet.

Besides, some people are allergic to coconutsalthough this is a rarity. If you have this allergy, you should avoid consuming all coconut products.