Despite being called a nut, coconuts are actually a fruit and it has a wide and unique range of characteristics that make it a fruit to consider in your everyday meals. It provides fiber, vitamins, minerals, phytonutrients, antioxidants and so much more!
Although it's recommended to eat coconut in moderation, due to its high content in healthy fats and calories, it is beneficial to add it to your diet in smaller amounts.
Why? Because the nutrients in coconuts are beneficial for heart, brain, digestive, gut, bone and dental health.
Coconuts also promote wound healing, help reduce inflammation, fill you with antioxidants and help you control blood sugar.
Not to mention the benefits of coconut oil on hair and skin, as well as stress reduction with the smell of coconut!
Last, but not least, if you're trying to lose weight, coconuts are a good way to go. Their medium-chain triglycerides help you feel fuller than you actually are and therefore help you limit your calorie intake.
All the nutrients in coconuts
Let's dive in in all of the nutrients coconuts provide you with!
Healthy fats:
Coconuts are known for their high content in healthy saturated fats, primarily in the form of medium-chain triglycerides (MCTs). These fats are metabolized differently in the body compared to long-chain fatty acids and are a quick source of energy.
These fats help support a healthy thyroid function and improves your brain and gut health. Who said all fats were bad?
Dietary Fiber:
Coconuts contain dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness.
Of course, if you rather leave out the fiber, you can always just drink coconut water.
Vitamins B9 (Folate), E and B5:
It also has lower amounts of vitamin C, Choline, B3, B1 and B6. Isn't it complete?
Just by adding coconuts to your diet, you are making sure you are taking in a broad amount of necessary vitamins.
Manganese, Copper, Magnesium, Phosphorus and Iron:
Not only are they rich in vitamins, they also offer a wide array of minerals. 50gr of coconut already provide you with 14% of your needed daily intake of manganese and copper. It also has smaller amounts of potassium and zinc.
Electrolytes:
Electrolytes are essential for maintaining proper hydration and fluid balance and it makes the perfect addition to your first glass of water in the morning.
Phytonutrients and antioxidants:
Coconut contains various phytonutrients and antioxidants, including phenolic compounds, flavonoids, and cytokinins, which contribute to its potential health benefits and its ability to combat oxidative stress and inflammation.
Amino Acids:
While coconut is not a significant source of protein, it does contain some essential and non-essential amino acids, which are the building blocks of proteins.
The many benefits of coconuts
As we have seen, coconuts are so rich in nutrients, once you know about it, you won't stop eating them or adding coconut water to your daily diet.
Let's take a look at all the benefits you get from all these nutrients coconuts provide you with!
Heart Health
Coconut consumption has been associated with improved heart health. MCTs in coconut may increase the "good" HDL cholesterol levels.
Weight Management
MCTs in coconut can potentially aid in weight management by increasing feelings of fullness and boosting calorie burning.
Skin and Hair Health
Coconut oil can be used topically for its moisturizing properties and may help improve skin and hair health. It's often used in natural skincare and haircare products.
Digestive Health
Coconut contains dietary fiber that can support healthy digestion and prevent constipation.
Antioxidant Properties
Coconut contains phenolic compounds and antioxidants that can help protect cells from oxidative stress and reduce inflammation.
Blood Sugar Control
Some studies suggest that coconut may have a positive impact on blood sugar levels due to its fiber and healthy fat content.
Bone Health
Coconut contains important minerals like manganese, which is involved in bone health and bone metabolism.
Gut Health
The MCTs in coconut have been shown to have potential benefits for gut health by promoting the growth of beneficial gut bacteria.
Brain Health
Some research suggests that MCTs, especially the specific fatty acid called caprylic acid found in coconut, might have cognitive benefits and be supportive for brain health.
Immune Support
Coconut has antimicrobial properties due to compounds like lauric acid. It may help support the immune system by fighting off harmful bacteria, viruses, and fungi.
Anti-Inflammatory Effects
Coconut contains certain compounds that have been found to exhibit anti-inflammatory effects, which could be beneficial for conditions involving chronic inflammation.
Thyroid Support
Some studies suggest that the medium-chain fatty acids in coconut may support healthy thyroid function.
Stress Reduction
The aroma of coconut has been linked to stress reduction and relaxation, making it a potential mood-enhancing ingredient.
Dental Health
Oil pulling with coconut oil has been a traditional practice associated with improving oral hygiene and reducing harmful bacteria in the mouth.
Wound Healing
Coconut oil's antibacterial properties might contribute to its ability to aid in wound healing and reduce the risk of infection.
Fun Facts about Coconuts
So now that we have written A LOT about coconuts, let's finish up with a few fun facts:
1.Coconuts float in water almost forever
Coconuts are known for their ability to travel long distances in water. They have been known to float across oceans and even help spread plant species to new locations.
During World War II, sailors sometimes used hollowed-out coconuts as makeshift lifebuoys or as containers for messages. These coconuts could float in the water and potentially be seen or recovered by rescuers.
2. Multitalentet coconut husk
The outer husk of the coconut is a great source of fiber and has been traditionally used for making ropes, mats, brushes, and even biofuel. Including....
3. Artificial floating islands
In some parts of the world, floating islands made from intertwined coconut palm leaves and other materials are used as living spaces, gardening areas, and even to house chickens.
4. Coconuts in medicine
Different parts of the coconut tree have been used in traditional medicine for various purposes, including treating skin conditions, fever, digestive issues, and more. In emergency situations, coconut water has been used as a short-term substitute for intravenous hydration due to its natural sterility.
In traditional medicine, coconut oil has been used as a natural sunscreen to protect the skin from the sun's harmful UV rays.
5. Coconut monkeys
In certain parts of the world, trained monkeys are used to harvest coconuts from tall trees. These monkeys, known as "coconut monkeys" or "coconut crabs," are skilled at climbing trees to retrieve coconuts.
How do you like to eat your coconut?