The coconut, The fruit of the coconut tree, which is one of the oldest trees in the world, has long suffered from a bad reputation: food high in calories, saturated fatty acids suspected of raising bad cholesterol levels and harmful to cardiovascular health … In short, he did not have the reputation of being the best ally of a balanced diet!
But for a while, this tropical fruit has been upgraded and is now appreciated for its taste, but also for them Cosmetics (for beauty) and therapeutic (for health).
Coconut in all its forms
- coconut waterVery refreshing, also called coconut juice
- Coconut fleshWhat is a stable and edible part of the fruit
- coconut milk, Which is obtained from the flesh of the coconut is mixed with water, which can also be turned into coconut cream
- coconut oil, Extracted from the flesh of fresh coconut or coconut oil, which is obtained from the dried meat
Coconut water is consumed for with a drink, Milk or coconut cream in sauces for savory dishes such as coconut oil in cooking or as a cosmetic. Finally, coconut sugar, grated coconut and even coconut flour are mostly used in baking.
There are few studies dedicated to virtues of coconut such as fruit. Indeed, the majority of studies focus on the properties of petroleum butter or cocoa, use in cooking and cosmetics is increasingly common.
Coconut is a fruit, a seed more precisely, which has many advantages for health, Read this article to discover the virtues!
The benefits of consuming coconut:
Coconut, a good dose of antioxidants:
since it is very high content of antioxidantsConsuming coconut helps the body get rid of free radicals, parasites and fight inflammation. It also allows the kidneys to get rid of bad substances and cleanse.
Coconut oil mainly contains polyphenols, Which is located mainly in coffee and that protect cells, and phytosterols, that are recognized for their role in lowering cholesterol.
Coconut is rich in nutrients, vitamins and magnesium:
A portion of 100 grams of coconut provides the body 8% of the recommended daily dietary intake Magnesium, an essential element for the human body, especially to maintain heart function, bone health and healthy blood pressure.
Contains one significant amount of zinc, Vitamins B3 and folic acid, which is found in coconut milk. Zinc is a metal found in meat, yogurt, oysters, nuts and eggs and is essential for growth, the balance of the immune system and reproduction. In fact, an action for the perception of taste!
Coconut also contains a significant portion of vitamin C from 100 grams of coconut flesh brings almost 5% of the recommended daily intake of vitamins C.
when dried up(Like chips or shredded for example) Coconut provides vitamin B5 which has a good effect on the nervous system and adrenal glands. This vitamin B5 also regulates adrenaline and insulin.
Coconut help still the fight against stressThrough its action on the nervous system.
Prevention of Alzheimer’s disease:
A portion of 100 grams of coconut meat provides the body 5% of the recommended daily allowance of vitamin B6 which, once assimilated by the body, for example, facilitates the absorption of magnesium and enhances cognitive function and the brain, through action on them. neurotransmitters.
Coconut fatty acids improve cognitive abilities and thus help Alzheimer’s disease prevention. In fact, thanks to these fatty acids, the liver helps with ketone products, compounds that protect neurons in the brain.
Coconut is a rich source of potassium:
The pulp of this exotic fruit is one rich source of potassiumDetermining the health of the body as it helps the proper functioning of vital organs such as the heart and kidneys, and helps to activate nerve cells and muscles.
For one serving of 100 grams of coconut flesh, 10% of the recommended daily intake of potassium is covered by either 355 mg.
Source of manganese, copper, iron and phosphorus:
Among the nutrients that this fruit is full of, we can mention iron, whose role is necessary for the body, because it regulates e.g. the body’s internal temperature, helping to transport and distribute oxygen to the cells. Iron is very important for balancing the immune system.
A portion of 100 grams of pulp coconut provides 13% of the recommended daily intake of iron. Regular use of coconut allows the body to protect against viruses and diseases.
It will still help relieves premenstrual pains and relieving the symptoms of menopause and the problems associated with thyroid disorders.
However, it is important to note that iron is less well absorbed if it comes fromplant foodsEverything when it comes to animal foods. If you consume the next foods rich in vitamin C, such as citrus fruits, you can, however, facilitate the body’s absorption of iron.
Coconut also helps fight against osteoporosis and water retention.
Copper, phosphorus and manganese:
Coconut and coconut milk, too good source of manganese, Copper and phosphorus:
- Copper is a trace element that facilitates the absorption of iron, beneficial for the synthesis of red blood cells, skin pigments and nerve fibers.
- phosphorus, It is a mineral that keeps bones and teeth healthy, and is essential for metabolism. It also promotes tissue regeneration.
- manganese, Another mineral, is necessary for the formation of bones and tendons. It will also help get rid of free radicals such as antioxidants.
Consumption of coconut helps digestion:
100 grams of coconut flesh provides 354 calories, 33 grams of fat, 15 grams of carbohydrates and 3.5 grams of protein.
Coconut contains lots of fat gras that the digestion of enhancements and promotes the proper functioning of the intestinal system. Helps relieve vomiting and avoid flatulence, and has a diuretic effect.
Specifically, it contains two nutrients very beneficial:
- lauric acid
their antibacterial action strengthens the immune system.
Usually, saturated fatty acids are difficult and slow to assimilate and break down the body. However, medium chain triglycerides (MCT) contained in coconut is easier to digest and break down and therefore less easily stored as fat.
Hunger Cup and prevents the feeling of satiety:
like the Hoodia Gordonii, laa a large amount of dietary fiber contained in coconut that easily quenches hunger and appetite. For 100 grams of coconut flesh, the body assimilates 9 grams of dietary fiber, which represents 35% of the recommended daily intake.
These fibers also help in the prevention of constipation and the regulation of the passage.
Blood sugar levels of coconut in the blood:
High in saturated fat, coconut, especially coconut oilIt has long been recognized as harmful to health and especially to cardiovascular health.
Coconut oil is indeed consisting of 90% saturated fat, A type of fat that has long been known to increase bad cholesterol (LDL) compared to good cholesterol (HDL).
But recently, studies have refuted this idea: saturated fats are not all harmful, and there will be different types of bad cholesterol. Coconut oil consists of a type of cholesterol that will not no adverse effect in arterial health and cardiovascular problems, as opposed to trans fats, for example.
It seems that coconut and coconut oil will helplowering bad cholesterol in the blood.
Coconut is rich in fiber and low in carbohydrates. A 100-gram portion provides only 15 grams of carbohydrates, which is 9 grams of dietary fiber. Hence help balancing blood sugar levels. It is great for people who have very high cholesterol levels and even help prevent diabetes.
But beware, coconut-based nut foods that you will find on the market they turn often, Maximum sugar content and low content of nutrients and fiber.
In addition, oils with unsaturated fats especially as fish or linseed oil are more interesting for cardiovascular health, for their effect on blood cholesterol levels.
Coconut water, a good ally for sports:
coconut water to drink in hydrated after exercise Moderate can be very good for our body and with these properties:
hydration: First, coconut is rich in minerals and trace elements, prevents dehydration because it contains a lot of water and minerals, and fills the thirst very quickly.
Being such a mineral improves heart function and helps muscle tone.
The vitamins and nutrients contained in coconut provide muscle relief function, and reduce the risk of muscle cramps.
In general, the eat after a long day charged or hot weather, when it allows the body, muscles, heart and brain gain energy. Saturated fat pulp and coconut milk actually represent an energy reserve.
In addition, this refreshing drink delicious and has a very low sugar content (per 100 ml, containing 1.1 g of sugar) and very few calories (for a ml 300 glass, it has 34 calories), while they contain very beneficial micronutrients.
However, for those who drive more intense physical activityIt is better to prefer drinks rich in carbohydrates to provide the body with the necessary energy. In addition, you will add a little salt to be able to cover the sodium lost through sweat.
Coconut water: anti-hangover treatment
The effect of alcohol on the body the next day a party is to please anyone: dehydration, nausea, severe headache. Coconut water can help hydration of the body and increase potassium levels, it is necessary when the body is dehydrated.
Coconut for pregnant women:
coconut consumption is recommended for women during pregnancy. Cabbage pulp, water and milk are rich in nutrients and vitamins beneficial for fetal development and maternal health.
Because it strengthens the immune system, coconut avoids falling sick which is very useful given the number of drugs, it is not recommended for pregnant women.
It also allows thecalm down heartburn and nausea in the first weeks and avoid constipation.
Milk or coconut water prevents swelling of the ankles common in pregnant women.
It does not contain cholesterol or fat which allows weight loss to be reduced.
Is Coconut Really Fat?
The flesh of this exotic fruit contains very little carbohydrates: 5.9 grams per 100 grams of pulp, which is a lower percentage of this strawberry with 7 grams of sugar per 100 grams, or grapefruitWith 9 grams of sugar per 100 grams.
However, coconut is high calorific value. 100 grams of fruit pulp has a caloric intake of 354 calories, which is higher than the day (280 calories per hundred grams). 35% of the flesh of the fruit is fat.
Contrary to popular belief, Coconut does not thicken. The types of fat it contains are easily metabolized by the body, as explained above. Medium chain triglycerides (MCT) do not remain stored as fat in the body.
TCM consumption thus helps the body use fat instead of storing it and coconut would be a slimming ally.
This is the result of a 1999 US study published inAmerican Journal of Clinical Nutrition.
However, the study also notes that this increase in basal metabolic capacity by MCT will last a few weeksBefore they are used by the body in the same way as other fats.
As it is low in fat and sugar, coconut water is very few calories.
Replacing fat with coconut oil
A good fat: replace butter and coconut oil with salty foods and sweet preparations!
So coconut oil is a good fat. Like other vegetable oils and butter, it is a good candidate for replace butter in the kitchen.
This is a fat source very beneficial for the body. Some studies even claim that it will help in weight loss through medium chain triglycerides, although this weight loss is relevant: in a Quebec study, the daily consumption of coconut weight loss oil help and only around 0.5 kg.
It’s been a long time coming popular for its benefits.
This oil, because it remains stable at room temperature, is relatively insensitive to the oxidizing effect, making it a very beneficial oil.
Choose where virgin or bio to make the most of his virtues and tastes. If you want to use this oil without coconut aromas, you can choose to remove odors with steam (this method is better for health).
coconut sugar, a sugar that has a low glycemic index:
This raw sugar, brown sugar, a little liquid comes from the vigor coconut flower. The caramelized sugar with the taste has a glycemic index of 24.5, which is low.
They are more expensive than conventional sugar beets but it may be worthwhile to acquire for its properties.
Coconut, suitable for gluten-free, lactose-free and casein:
Coconut milk is an excellent milk casein and lactose. Ideal for those who do not tolerate lactose. You can also consume yogurt, desserts …
coconut flour, is ideal for a gluten-free diet, and adds flavor to preparations!
A beauty ally for the body, hair and skin:
Coconut contains minerals such as zinc which have an antioxidant effect, and vitamins, such as vitamin E, are often sought in skin treatments, Beauty creams or sunscreens.
For example, you can apply coconut oil on your clean skin dries for you moisturizes and softens. It has also helped prevent and reduce facial wrinkles.
You can also use it to clean your face and remove makeup or as a shaving cream.
Lavric acid containing coconut oil acts as antibacterial skin, And it can soothe superficial wounds and help the skin heal, and heal well. It also helps relieve sunburn.
Finally, it is great for hair repair dry and receive hair care Curly, and restores shine to hair.
Precautions before consuming coconut:
Because before consuming this fruit mass, it is necessary to be well informed about the dangers and avoid unpleasant surprises 😉
Coconut is high in calories:
As we explained earlier, with 354 calories per 100 grams of pulp, coconut is a calorie fruit and high in fat.
Although it consists of good fatty acids assimilated by the body, be careful not to consume too much coconut, Which could lead to gaining a few unwanted pounds!
Coconut water is fragile:
pumping coconut water is difficult because the moment it will be exposed to airIt quickly loses flavor and nutritional properties.
Coconut water should be treated by pasteurization or microdermabrasion to keep the vitamins fresh and kept cool. You need to choose 100% natural without preservatives to take advantage of all these benefits.
Beware of allergies:
If you are prone to allergies, especially nut allergiesCoconut is to prescribe! Nut allergy sufferers have an allergic reaction to coconut milk and fruit.
Irritable Bowel Syndrome:
Indian coconut milk, if consumed in excess, can increase the risk of irritable bowel syndrome. This is also due to its sugar content.
Beware of canned coconut milk:
Containers and containers in which coconut milk is sometimes stored may contain bisphenol A, an endocrine disorder that may play a role in the development of breast cancer in particular.
Canned packaging may also contain gourmet gum, food additives which some studies have shown to be related to digestive problems. Source
How to buy a good coconut oil?
“Virgin” coconut oil is better because it is extracted from the fresh pulp of the fruit, then the cold is pressed without the addition of chemicals.
In the field of trade, he sometimes found the name “extra virgin coconut oil” gold, this seems to be only commercial, and has no real meaning in contrast to extra virgin olive oil.
Coconut oil, After the dried pulp, also called “refined coconut oil”, undergoes some treatments that make it lose its nutritional properties, such as vitamin E.
In addition, this oil is sometimes hydrogenated to stay solid and remove the flavor, and this hydrogenation can create carcinogenic compounds.
Coconut oil extracted with hot pressure is preferable because it does not use chemical solvents. Its taste is neutral, because it evaporates with steam.
Recommendations and tips for choosing a coconut:
In France, it is September – January we are more likely to find coconut in the trade. To choose a good coconut, it must contain water. The 3 holes in its thick bark should not be covered with mold.
How to open a coconut?
Want to know how to break a coconut? It’s very simple! To open it, you need to break one of these three holes, collect water and then open the fruit with a hammer. Then remove the peel and allow the skin to consume.
Here is a video that will help you open a coconut easily:
There is also the method of cutting a coconut knife like a professional. But it is much more dangerous and we want to make sure you don’t make a mistake!
And do you have any other benefits of coconut to share with us? Feel free to tell us in the comments 🤗