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Zipatso Zazikulu - Coconut

Coconut is a mature fruit of the Cocos Nucifera palm. The palm requires sandy, well-drained soil and flourishes well all along the saline-rich coastal regions.

Once planted, it may take about 4-5 years to begin their first produce, and often, quite longer in some species. In a season, a single coconut palm may produce 20-150 mature nuts.

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It is one of very versatile and indispensable food item for millions of inhabitants in South and South-East Asia, the Pacific islands and the Caribbean. It is one of the most sought-after ingredients in the kitchen since it employed in almost each and every recipe prepared in these parts of the world.


The wonders of coconuts never cease to amaze. They can add flavor, variety, and healthy nutrients to our diet.

Nutrition chart:

Coconuts are highly nutritious, rich in fiber, and packed with essential vitamins and minerals.

Coconut Preparation:

Coconut Milk & Cream: Coconut milk is made by mixing shredded, fresh coconut meat with water, then squeezing it through a sieve or cheesecloth. The thick, creamy liquid that comes out is coconut milk and can be used for Thai curries and stews. Coconut cream on the other hand is basically coconut milk without all the water. It is thicker and pastier. If you want to make a thicker coconut curry without all the added liquid, use coconut cream in place of milk.

Coconut flour: Dried, ground up coconut meat. Coconut flour is gluten-free, low in carbohydrates, high in fiber, and ideal for baking.

Coconut Sugar: Coconut sugar is derived from the coconut sap, the sweet juice extracted when the budding flower is just about to grow. This process offers a delicious, sweet taste similar to brown sugar with a hint of caramel, with vitamins, minerals, and amino acids. Coconut sugar is considered diabetic friendly.

Use coconut sugar as you would commonly use other sugars and sweeteners.


Health benefits of Coconut:

• Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-size nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized individual.

• Coconut has saturated fatty acids that increases good cholesterol levels in the blood.

• Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, minerals, and bioactive compounds these enzymes aid in digestion and metabolism. Electrolytes are responsible for keeping the body properly hydrated so the muscles and nerves can function properly.

• Coconut oil extracted from dry kernel (copra) is used in cooking, applied over scalp as hair nourishment.

• Ingredients in coconut water have anti-ageing, anti-cancer, and anti-thrombotic effects.

• The kernel is an excellent source of minerals such as copper, calcium, iron, manganese, magnesium, and zinc.

• It is also a very good source of B-complex vitamins these vitamins are essential for the body.

• Coconut meat and water contain a very good amount of potassium. 100 g of fresh meat contains 356 mg% or 7.5% of daily required levels of potassium.

• The water in the young coconut is one of the highest sources of electrolytes. Electrolytes are responsible for keeping the body properly hydrated so the muscles and nerves can function appropriately.

• The soft meat, or flesh, inside the coconut helps to restore oxidative tissue damage and contains a source of healthy fats, proteins, and various vitamins and minerals.

• Although coconut oil is a saturated fat it is unlike the high calorie, cholesterol-soaked fats. It is rich in a medium-chain fatty acid that can actually help boost metabolism and aid in fat loss. It is metabolized quickly and instead of fat sticking to your belly, it gets burned off as energy. It also helps detoxify your body and balances your digestive tract.

Top 10 Health Benefits of Coconuts

1. Supports immune system health: it is anti-viral, anti-bacterial, anti-fungal, and anti-parasite.

2. Provides energy: Provides a natural source of quick energy and enhances physical and athletic performance.

3. Improves digestion: Improves digestion and absorption of nutrients, vitamins, and minerals.

4. Treats Diabetes: Improves insulin secretion and symptoms associated with diabetes.

5. Protection from cancer: Helps protect the body from cancers due to insulin reduction, removal of free radicals that cause premature aging and degenerative disease.

6. Reduces risk of heart disease: Reduces risk of heart health and improves good cholesterol (HDL).

7. Restores thyroid function: Restores and supports thyroid function.

8. Treats kidney disease: Helps protect against kidney disease and bladder infection.

9. Weight loss: Promotes weight loss.

10. Anti-aging: Helps keep hair and skin healthy and youthful looking, prevents wrinkles, sagging skin, age spots, and provides sun protection

Medical disclaimer
This information is intended solely for the general information of the reader. The contents is not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.






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