13 benefits of coconut for health that you did not know

Coconuts are the seed and fruit of the palm family, found in tropical regions where they are harvested for their delicious and nutritious white meat, oil, and juices.

Note: In non-tropical countries like the United States, coconut is considered an exotic food and is very popular in healthy diets.

Coconut comes in many forms, eg whole, shredded, milk, oil, etc. and can be a delicious and nutritious addition to your diet.

Despite being high in saturated fat, coconuts provide numerous benefits for your health and in this article we will tell you what they are.

Coconut health benefits

Coconut is packed with nutrients such as vitamins , minerals, and antioxidants, among others.

The components of the coconut meat have antibacterial and healing effects. Coconut has a wonderful effect on the thyroid gland and the digestive system.

Coconut is a true treasure for the joints and bones and also helps strengthen the immune system, among other qualities that you will see below.

1. Regulates blood pressure

Coconut can be an excellent ally to control blood pressure. In a study in people with high blood pressure, it was evaluated how coconut water improved systolic blood pressure in 71% of the participants (1) .

Also, this significantly helps improve heart health . On the other hand, coconut water is rich in potassium , which significantly lowers blood pressure and can prevent the formation of blood clots.

2. Lowers cholesterol

Coconut can also help lower cholesterol, mainly because it promotes the conversion of bad cholesterol into pregnenolone, a precursor to many of the hormones the body needs.

Note: However, despite the fact that some studies have shown that coconut reduces cholesterol, there are other conflicting results, so more evidence is needed to confirm this.

3. Controls blood glucose

Coconut is not only low in carbohydrates compared to other fruits, but it is also useful for people suffering from diabetes because it has a mild impact on blood glucose levels.

Notable: If you have type 2 diabetes, coconut may be your best fruit choice. After all, it is high in fat and has a low glycemic index, which means it can be a good source of energy for diabetics (2) .

4. Strengthens the nervous system

Of all the organs in our body, the brain is the one that needs the most fat, since it is composed mainly of fat, which represents 60% of its weight. The integrity of the membrane of brain cells (neurons) depends on the quality of the fats we consume.

In this sense, coconut contains cholesterol that is good for the brain, since it needs cholesterol to function optimally. In fact, approximately 25% of the total cholesterol in our body is found in the brain.

To highlight: A study published by lBMC Neuroscience maintains that the medium chain triglycerides present in coconut oil prevent glucose metabolism, which helps prevent neurodegenerative diseases such as Alzheimer’s disease (3) .

5. Boosts the immune system

Coconut is rich in lauric acid and caprylic acid, which strengthen the immune system. In addition, lauric acid contains antiviral properties and fights the overgrowth of candida fungi, along with other bacterial infections.

Similarly, many viruses and pathogens can be prevented with coconut oil, such as herpes, influenza, cytomegalovirus, and harmful protozoa such as giardiasis.

6. Promotes proper hydration

Coconut water has less sugar and fewer calories than many sports drinks, which is why many athletes consume it often.

Therefore, coconut water is a great option to hydrate without incorporating a lot of sugar or artificial sweeteners into our diet.

7. Eliminate bacteria

According to a study published by Heliyon , the fatty acids present in coconut oil have antibiotic properties that can help protect us against harmful microorganisms (4) .

This is especially important for skin health, since many types of skin infections, such as acne, cellulitis, folliculitis, and athlete’s foot, are caused by bacteria or fungi.

Important: Applying coconut oil directly to the skin can prevent the growth of these microorganisms.

This is due to its lauric acid content, which makes up almost 50% of the fatty acids in coconut oil and can fight harmful microorganisms.

8. Eliminate fluid retention

Coconut water is high in potassium, an electrolyte that helps remove sodium from the body, thereby helping to prevent fluid retention and may help reduce inflammation.

Coconut water reduces bloating and promotes better digestion. Helps reduce sodium in the body, which is responsible for bloating and gas.

Its rich fiber content also stimulates the digestive system.

9. Promotes intestinal transit

Coconut meat is rich in fiber and fat, which can offer a series of benefits for digestion and intestinal transit.

For this reason, coconut is good for healthy digestion since it promotes intestinal health due to its anti-inflammatory properties and because it is an excellent source of fiber and fat, since it promotes hydration and digestion, as well as the formation of stool.

10. Increases energy

Coconut oil triglycerides are a fast-acting energy source that can be used quickly by the body. Coconut meat is a good source of B vitamins and potassium.

Noteworthy: In India, coconut has been considered a superfood.

11. Improves muscle tone

Coconut is also a great source of iron, with just ½ cup of coconut providing 11 percent of the daily iron requirement for adults. This makes it a good pre-workout food.

Also, coconut is rich in amino acids and protein . Of the 20 necessary amino acids, coconut provides 17. It also supports the formation of collagen in the body.

12. Reduces stress

Coconut oil is known to be a good relaxant and helps relieve stress. Coconut oil can be applied to make gentle massages and eliminate mental fatigue.

To highlight: According to a study published in Experimental and therapeutic medicine , it was concluded that coconut is very good for lowering stress levels, thanks to the fact that it is a food rich in B vitamins (5) .

13. Improves hair and skin

We all know that coconut oil is very good for hair. Who has not applied coconut oil to the ends of their hair? Coconut oil helps hair grow healthier, thicker, and longer.

Coconut is very good for hair thanks to the vitamins and fatty acids that help nourish the scalp and skin, which penetrate the hair cuticle and every pore.

Moreover, the vitamins and essential fatty acids also help remove sebum buildup from hair follicles, thus speeding up growth.

Coconut nutritional properties

Unlike many other high-carbohydrate fruits, coconut provides mostly fat and few carbohydrates. They also contain important proteins and minerals.

vitamins

Coconut meat is very nutritious and is one of the richest fruits in B complex vitamins. Coconut contains vitamins C, E, B1, B3, B5 and B6.

minerals

In addition, coconut has many minerals, including iron, selenium, sodium, calcium, magnesium , and phosphorus.

Unlike cow ‘s milk, coconut milk is lactose-free, so it can be used as a milk substitute for those with lactose intolerance and is a popular choice among vegans.

fibers

In a study published by the Journal of the Academy of Nutrition and Dietetics , it shows that just 1 cup (about 80 grams) of shredded coconut provides 7 grams of fiber, which is more than 20% of the daily fiber recommendation (6) .

calories

Coconut is high in fat and calories and moderate in carbohydrates. Each cup (80 grams) of coconut provides:

• Calories: 283
• Protein: 3 grams
• Carbohydrates: 10 grams
• Fat: 27 grams
• Sugar: 5 grams
• Fiber: 7 grams

How to consume coconut?

All coconut is very popular and for good reason. An average coconut contains about 50% water, 35% oil, 10% carbohydrates, and 3.5% protein. A glass of coconut water works as a good instant energy option.

There are many ways to consume it, in oil, in milk, in water, grated, in smoothies, soft drinks and in various recipes. Next we will see some of them.

Coconut milkshake

This shake is loaded with coconut flavor and is the best way to start your day !

Ingredients

• 1 coconut with its water
• 1 liter of coconut milk
• 150 gr of sugar or sweetener
• Cinnamon to taste

Preparation

• Place all the ingredients in a blender, you can add ice to taste.
• Blend all the ingredients well until you get a smooth smoothie without lumps.

coconut bowl

This is a great breakfast or summer snack option and is ideal to keep you full for a long time.

Ingredients

• Coconut chunks (½ cup)
• Yogurt or oatmeal (30 grams)
• banana (1)
• Red berries (¼ cup)
• Walnuts (15 grams)

Preparation

• Cut the fruits and add them to a bowl with yogurt or hydrated oatmeal.
• Add the cut fruits and nuts on top and enjoy.

coconut salad

Ideal for a lunch on a hot day. This tropical recipe will not only keep you fresh and light, but it will also give you the feeling of satisfaction, which will prevent you from wanting to spend the entire afternoon eating processed snacks.

Ingredients

• shredded coconut (¼ cup)
• Lettuce (1 plant)
• Carrot (1, grated)
• Walnuts (15 grams)
• Olive oil (1 tablespoon)
• Salt to taste

Preparation

• In a bowl add the cut lettuce and the grated carrot.
• Sprinkle the grated coconut and walnuts.
• Add the salt and oil and mix well before serving.

Key takeaways

• Coconut is the seed and fruit of the palm family, found in tropical regions where they are harvested for their delicious and nutritious white meat, oil, and juices. It comes in many forms, for example: whole, grated, milk, oil, etc. and can be a delicious and nutritious addition to your diet.
• Among the nutritional properties of coconut, we find that unlike many other fruits with a high carbohydrate content, it provides mainly fat and few carbohydrates. They also contain important proteins and minerals.
• For all its nutritional properties, coconut has many health benefits, such as: Regulate blood pressure, lower cholesterol, eliminate bacteria, eliminate fluid retention, reduce stress, improve hair and skin; It also favors intestinal transit, enhances the immune system, among others.
• There are many ways to consume this fruit, it can be in oil, in milk, in water, grated, in smoothies, soft drinks and in various recipes. The most common are in water, smoothies, oil and milk. The latter almost always to replace cow’s milk.