Coconut benefits for health facts nutrients and coconut oil

Coconut

In the every seasons the coconuts are responsible to permote the food nutrients in body by the coconut benefits.The coconut tree is a member of the family Arecaceae and the only species of the genus Cocos. The term coconut can refer to the whole coconut palm or the seed, or the fruit, which, botanically, is a drupe, not a nut

Coconut nutrition facts

Coconut is a mature fruit of the Cocos nucifera palm. It is one of very versatile and indispensable food item for millions of inhabitants of South and South-East Asia and Pacific islands. 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.

Cocos nucifera belongs to the large Palmaceae family of palm trees. Coco palm grows well in the tropical climates. The palm requires moist, sandy, well-drained soil and flourishes well all along the saline-rich coastal regions.

The palm coconut is an unbranched, erect, tall-growing tree that could reach more than 100 feet in height and has a lifetime of about 75 to 100 years. Once planted, it may take about 4-5 years to begin their first produce, and often, quite longer time in some varieties. Several hundred cultivars of the coconut palms grown all over the tropics and so, their taste of meat (kernel) and flavor of water thus may vary according to the saline content of the soil, distance from the seashore, the amount of rainfall, etc.

Coconuts in a Cocus nucifera palms In a season, a single coconut palm may yield 20-150 mature nuts. The fruit is almost spherical to oval in shape and measure between 5-10 inches in width. Its rough outer husk is light green, which becomes dry and turns gray as the nut matures. The husk (exocarp) is about 1-2 inches in thickness and made of tough fibers. Underneath the husk, there is a woody shell enclosing inner edible meat (kernel-endosperm). Recently harvested mature fruits contain some amount of sweet water inside its central hollow cavity surrounded by the white meat (endosperm). The fruit with its shell, kernel (meat), and water together constitute a commercial “coconut” in the markets.

Health benefits of coconut

  • Helps Prevent Obesity by speeding up metabolism, providing an immediate source of energy with fewer calories than other fats.  People who consistently use coconut products, report a stronger ability to go without eating for several hours with no affects of hypoglycemia. 
  • Improves Heart Health by providing healthy short chain and medium chain fatty acids (MCFA) that are essential to good hcoconut budealth.  Close to 98% of all fatty acids consumed are composed of long-chain fatty acids (LCFA), which are very different from MCFA that have no negative effect on cholesterol ratios and help to lower the risk of atherosclerosis and protect against heart disease.  Studies have shown that populations in Polynesia and Sri Lanka, where coconuts are a dietary staple, do not suffer from high serum cholesterol or heart disease.  Unlike other fats, the unique properties of coconut also contain a large amount of lauric acid, which is the predominant fatty acid found in mother’s milk.
  • High in Dietary Fiber rivaling other fiber sources such as psyllium, wheat bran, oat bran, and rice bran.  Coconut supplies an impressive 61% dietary fiber!   Foods contain two types of carbohydrates – digestible and non-digestible.  Digestible carbohydrates (soluble fiber) consists of starch and sugar and promote calories. Non-digestible carbohydrates (insoluble fiber) contains NO calories.  Since the body cannot digest the dietary fiber in coconut, no calories are derived from it and it has no effect on blood sugar.
  • Low Glycemic Index (GI) measures how fast available carbohydrates in food raise blood sugar levels.  Coconut fiber slows down the release of glucose, therefore requiring less insulin to utilize the glucose and transport it into the cell where it is converted into energy.  Coconut also assists in relieving stress on the pancreas and enzyme systems of the body, in turn, reducing the risks associated with Diabetes.  Coconut Nectar and Crystals have a very low GI of only 35 (compared to honey with a GI of 55-83, and sugar with a GI of 65-100.)
  • Reduces Sweet Cravings and improves insulin secretion and utilization of blood glucose.  The healthy fat in coconut slowsdown any rise in blood sugar and helps to reduce hypoglycemic cravings.

  • Improves Digestion and many of the symptoms and inflammatory conditions associatedwith digestive and bowel disorders, by supporting absorption of other nutrients including vitamins, minerals, and amino acids while also providing beneficial dietary fiber.
  • Quick Energy Boost that provides a super nutritious source of extra energy.  Coconut is utilized by the body to actually produce energy, rather than to store it as body fat.  It supports improved endurance during physical and athletic performance. As well, it promotes healthy thyroid function and helps to relieve the symptoms of chronic fatigue.
  • 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-sized 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.
  • 100 g kernel holds 354 calories. Much of this comes from the fats and protein. Although its meat is disproportionately high in saturated fats in comparison to other common edible nuts, coconut has many health promoting bioactive compounds.                         
  • The important saturated fatty acid in the coconut is lauric acid (1:12 carbon fatty acid). Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockage (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.
  • Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, minerals, and bioactive compounds such as cytokinin, and enzymes such as acid phosphatase, catalase, dehydrogenase, peroxidase, polymerases, etc. Altogether, these enzymes aid in digestion and metabolism.
  • Coconut oil extracted from the dry kernel (copra) is an excellent emollient agent. It is used in cooking, applied over scalp as hair nourishment, employed in pharmacy and medicines.
  • Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.
  • The kernel is an excellent source of minerals such as copper, calcium, ironmanganese, magnesium, and zinc.
  • It is also a very good source of B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine. These vitamins are essential in the sense that body requires them from external sources to replenish.
  • Coconut meat and water contain a good amount of potassium. 100 g of fresh meat contains 356 mg or 7.5% of daily required levels of potassium.

Nutrients in Coconut

Calories 354
% Daily Value*
Total Fat 33 g 50%
Saturated fat 30 g 150%
Polyunsaturated fat 0.4 g
Monounsaturated fat 1.4 g
Cholesterol 0 mg 0%
Sodium 20 mg 0%
Potassium 356 mg 10%
Total Carbohydrate 15 g 5%
Dietary fiber 9 g 36%
Sugar 6 g
Protein 3.3 g 6%

Vitamin A 0% Vitamin C 5%
Calcium 1% Iron 13%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 8%

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