Coconut Health Benefits

 Health Benefits of Coconut 

Everyone knows how delicious, refreshing and hydrating coconut water can be after a tough workout. Coconut in most of its forms can amp up your health in a number of surprising ways – and it’s super-easy to use this yummy fruit to your advantage every single day. Eat raw coconut for a boost of energy, better bones and more. 100 grams of raw coconut contains 3.33 grams of protein, 15.2 grams of carbohydrate, 9 grams of fibre, plus many other vitamins and minerals. “Various parts of the coconut offer different health benefits,” says Laura Iu, RD, CDN, a registered dietitian nutritionist and certified intuitive eating counsellor in New York. “Coconut meat, the white fleshy part of the coconut, is rich in nutrients like fibre, B vitamins and minerals like copper, manganese and iron, while the water is rich in electrolytes.”

Some experts feel that coconut oil aren't as beneficial as the meat of the fruit. Coconut oil consists of 100% fat and 80-90% of it is saturated – not good for your heart. New research found that even though use of coconut oil in cooking has recently surged in popularity, many people don’t know that the lauric acid it contains can worsen your cholesterol numbers. (Lauric acid is a medium chain fatty acid.) Similarly, a recent study found that replacing coconut oil with unsaturated fat can reduce both total and LDL cholesterol. You might consider limiting pure coconut oil in your diet for this reason. You can try MCT oil instead, though – it’s a supplement sourced from coconut oil, minus the lauric acid. “MCT oil has a high smoke point, which means it’s suitable for higher cooking temperatures and can be used for stir-fry, baking, or sautéing,” 

Total nutritional facts 

with 1 cup of shredded coconut meat

283 calories

33.5g total fat

29.7g saturated fat

15.2g total carbohydrates

9g dietary fiber

6.23g sugar

3.33g protein

356mg potassium

32mg magnesium

14mg calcium

2.43mg iron

3.3mg vitamin C

0.054mg vitamin B6

0 IU vitamin A

Let’s take a closer look at different ways coconut can make a positive impact on how our body functions – and how it can make you feel great.

Amazing energy booster

“Coconut meat is rich in medium chain triglycerides, which is a type of saturated fat that’s metabolized for quick energy,” says Iu. “Athletes may find it beneficial.” The easiest way for coconut to supercharge your stamina? Eat some before, during and after you exercise. “Dried coconut can amp up the flavour in trail mix, granola and breakfast cookies, among other recipes,” says Marisa Moore, author of The Plant Love Kitchen.

Good for your bones

“Coconut is rich in manganese, which is essential for bone health,” says Moore. “A 1.5 oz portion of fresh coconut meat provides 30% of the daily recommended value.” Coconut also boasts 113 milligrams of phosphorus in a 100 gram serving – phosphorous is crucial for building strong bones, so enjoy coconut for a snack occasionally.

Rich in fibre

Our body needs fibre to properly manage the sugar in our system – this regulates your appetite, and keeps our blood sugar at healthy levels. Coconut is loaded with it. “The amount of fibre in coconut depends on the part of the coconut, the product and preparation,” says Iu. “For example, a cup of raw coconut meat offers about 7 grams of dietary fibre, while 1 cup of coconut water is less than 1 gram.”  “With 4g fibre in a 1.5 oz piece, fresh coconut is a high fibre option to add a tropical twist to smoothies,” suggests Moore.

Protection against Alzheimer’s disease

Researchers say that the medium chain fatty acid (MCFA) found in coconut forms ketones, chemicals which break down fats. These ketones are thought to offset the presence of brain glucose hypometabolism, an early sign of Alzheimer's disease. A study pointed to a small pilot project in which patients who ate a coconut-rich Mediterranean diet had improvements in some cognitive functions, compared to those in the study who ate a similar diet without coconut.

Improve your smile

Coconut oil pulling is one way to prevent tooth decay, plus soothe bleeding gums and get rid of bad breath by zapping bacteria in your mouth. Research from 2020 backs that up. To do it, swish 1–2 teaspoons of coconut oil in your mouth for 20 minutes. When you spit, the theory is that you’ll be rid of the toxins that the oil drew out of your mouth. It’s important to keep brushing and flossing too, of course – but coconut oil could be a healthy addition to your usual dental care to help you zap plaque and sidestep gingivitis.

Fight yeast infections

Coconut is a cure for getting rid of nasty yeast issues. Coconut oil has been shown in the lab to have antifungal properties. There is more research needed to back up this claim.