The wonders of coconuts never cease to amaze. They
can add flavor, variety, and healthy nutrients to our diet.
Coconuts are highly nutritious, rich in fiber,
and packed with essential vitamins and minerals.
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
Dried, ground up coconut meat. Coconut flour is gluten-free,
low in carbohydrates, high in fiber, and ideal for baking.
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
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
• 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
3. Improves digestion:
Improves digestion and absorption of nutrients, vitamins,
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
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
10. Anti-aging: Helps keep hair
and skin healthy and youthful looking, prevents wrinkles, sagging
skin, age spots, and provides sun protection
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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