Did you know the coconut is two things – fruit and seed – at once?
While coconuts are for the most part considered fruits, specifically fibrous one-seeded drupes, they are also reproductive units, which is why some scientists refer to them as seeds. The seed in coconut is the white flesh that people consume, although coconut can be found in so many forms.
- Coconut oil, coconut milk, coconut sugar and coconut flour, which are produced from the fleshy white meat.
- Coconut water, which is found inside the center of the fruit and coconut vinegar, which is made from coconut water.
In whichever form are found, coconuts boost a nutritional value that very well justifies why they are called “tree of life.” Every part of a coconut can be used to produce either food, drinks or various objects such as musical instruments, utensils, and as décor items.
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Adding coconuts to daily diets
Coconuts are consumed young or mature, and the type of coconut that prevails in American grocery stores is the mature, hard and brown variety.
However, there is another variety – the young coconut that is less popular in the States but found plentifully in tropical nations. This variety is sweeter and tastier than mature coconut and comes in a green shell.
While young coconuts are recommended for their carbohydrates, the mature version is recommended for protein intake. But both will add a healthy dose of nutrients to the daily diet, however, in various proportions because as the coconut matures, the nutritional characteristics of the fruit change.
Nutritional value of raw coconut meat (per 100 grams)
Calories: 354
Protein: 3.3 g
Fat: 33.5 g
Cholesterol: 0.0 mg
Carbohydrates: 15.2 g
Water: 47.0 g
Vitamins Minerals
Vitamin C 3.3 mg Calcium 14.0 mg
Vitamin E 0.2 mg Iron 2.4 mg
Vitamin K 0.2 mcg Magnesium 32.0 mg
Thiamin 0.1 mg Phosphorus 113 mg
Niacin 0.5 mg Potassium 356 mg
Vitamin B6 0.1 mg Sodium 20.0 mg
Folate 26.0 mcg Zinc 1.1 mg
Pantothenic acid 0.3 mg Copper 0.4 mg
Choline 12.1 mg Manganese 1.5 mg
Selenium 10.1 mcg
Health benefits of coconuts
Young coconuts provide more energy compared to the matured fruit, but the latter has a higher fatty acid content, which brings a substantial contribution to health. Fatty acids boost the immune system and also possess anti-fungal, antiviral and antibacterial properties.
The lauric acid in coconut has beneficial effects on heart health, increasing the level of good cholesterol in the blood and preventing atherosclerosis.
Both the meat and the juice in coconuts are a good source of potassium, and 100 grams coconut provide 7.5 percent of the daily recommended potassium value. Potassium is a key mineral that the body doesn’t produce itself, so it is important to consume potassium-rich foods for kidney and heart health.
Other health benefits include:
- Weight loss and maintaining proper weight.
- Promoting healthy thyroid functions.
- Improving digestive disorders.
- Treating intestinal worms and urinary disorders (coconut water).
- Rejuvenating the skin and protecting against premature aging.
- Soothing tooth aches (with porridge made from the bark).
- Nourishing the hair and treating skin conditions (coconut oil).
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Did you know?
- Gas mask manufacturers developed the coconut carbon mask during World War I to filter noxious substances.
- During World War II doctors used coconut water to substitute intra-venous solutions.
- Monkeys are trained to harvest coconuts in countries such as Sumatra.
- Ferdinand Marcos, President in the Philippines in the past, commissioned the build of a coconut palace that is 70% made of coconut lumber.
- Coconut oil is used as a fossil fuel alternative.