- Highly nutritious
Coconut contains protein, many important minerals, and small amounts of B vitamins. However, they are not a significant source for others
Coconut minerals are involved in many functions of your body. Coconut is particularly high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol.
They are rich in copper and iron, which help in the formation of red blood cells, as well as selenium, an important antioxidant that protects your cells. 3.5 ounces (100 g) Nutrition of raw and unsweetened dried coconut meat
| Calories | 354 | 660 |
| Protein | 3 grams | 7 grams |
| Carbs | 15 grams | 24 grams |
| Fiber | 9 grams | 16 grams |
| Fat | 33.5 grams | 64.5 grams |
| Manganese | 65% of the Daily Value (DV) | 119% of the DV |
| Copper | 48% of the DV | 88% of the DV |
| Selenium | 18% of the DV | 34% of the DV |
| Magnesium | 8% of the DV | 21% of the DV |
| Phosphorus | 9% of the DV | 17% of the DV |
| Iron | 14% of the DV | 18% of the DV |
| Potassium | 8% of the DV | 12% of the DV |
Most of the fat in coconut is in the form of medium-chain triglycerides (MCT).
- Antibacterial effects
Although more research is needed involving humans, some studies have found that coconut oil may help prevent the growth of certain bacteria.
For example, a test-tube study showed that virgin coconut oil can inhibit the growth of Staphylococcus aureus, a bacterium that causes staph infections.
In another study involving 50 children, swimming with coconut oil after brushing teeth was found to be as effective as chlorhexidine, a common disinfectant, for reducing the growth of Streptococcus mutants.
What’s more, a test tube study has shown that emulsifiers containing coconut oil and water are effective against two bacterial infections, Staphylococcus epidermidis and Escherichia coli.
- May promote blood sugar control
Coconut is low in carbohydrates and high in fiber and fat, which helps control blood sugar. One review suggested that coconut oil may help lower blood sugar levels, which may be due to its anti-inflammatory properties and antioxidant content.
In another study of 48 people with metabolic syndrome, substituting other fats in the diet with virgin coconut oil improved triglyceride levels and reduced blood sugar after 4 weeks compared to one control group.
The high fiber content of coconut meat helps to slow down digestion and improve insulin resistance, which in turn helps control blood sugar levels.
On the other hand, a recent review concluded that the addition of coconut fat to the diet may increase insulin resistance over the long term, further worsening blood sugar control.
Therefore, more research is needed to better understand the impact of coconut on blood sugar control
- Contains powerful antioxidants
Coconut flesh contains phenolic compounds, which are antioxidants that help protect cells from oxidative damage. The major phenolic compounds identified include:
gallic acid
caffeic acid
salicylic acid
p-coumaric acid
Lab tests on coconut meat have shown that it can neutralize harmful compounds such as
free radicals that cause chronic disease.
According to another test-tube study, some of the antioxidants in coconut may even protect
against DNA damage.
What’s more, some test tubes and some animal studies have shown that the antioxidants
found in coconut oil can help protect cells from damage and death caused by oxidative
stress and chemotherapy.
- Easy to add to your diet
Peeled or shaved coconut gives it a deliciously sensual, delicate, flower-fruity scent. Its fleshy texture and flavor work well in curries, fish stews, rice dishes, or breaded shrimp.
Be aware that some brands have added sugar, which you do not need for delicious dishes, so be sure to check the label of the ingredients carefully.
Shredded coconut is great for baking and adds a natural sweetness and moisture to cookies, muffins, and fast bread.
Spreading raw coconut gives the oatmeal a texture and a tropical flavor. Stir in the pudding or yogurt and it is also a delicious calorie booster for someone who wants to gain weight.
Coconut powder is used in baking instead of wheat flour. It is a popular option for anyone considering gluten-free, nut-free, and carbohydrate intake.
Because it is grain-free, flour is also good for those on a paleo diet who do not allow cereal products such as regular wheat flour.
However, it is better to use coconut flour in the tested recipes because it does not rise like wheat flour and will absorb more liquid than other types of flour.
In addition, coconut oil is a delicious heat-stable fat that can be used for baking, roasting or frying instead of other oils
