Coconut Benefits, Nutrition And How To Add To Diet

Coconut Health Benefits And Side Effects:

coconut benefits

The resourcefulness and uses of the coconut range right from food to cosmetics. Let’s get into coconut benefits and side effects. The milk and inner flesh of the mature seed forms a part of food and drink, but unlike other fruits, the coconut’s endosperm contains many liquids known as coconut water. The coconut tree belongs to the living species Cocos genus, and the term ‘coconut is from the Spanish and Portuguese word, ‘coco’ meaning head or skull, as it bears a resemblance to facial features. Check out coconut oil uses.

Coconut Nutrition:

coconut nutrition

Coconut also has many micronutrients like manganese, copper, iron, phosphorous, selenium, and zinc. The coconut milk comes by squeezing coconut flesh. Mixing with warm water before straining it through cheesecloth makes most extraction of milk.

Characteristics & Storage:

  1. Coconut oil has a high smoke point about 350°F (175°C)
  2. Coconut oil is semi-solid at room temperature at the same time melts at 76°F (24°C)
  3. Store at room temperature; avoid storing it in the refrigerator, as it makes it elastic

Health Benefits Of Coconut:

Many studies state that consuming two tablespoons of coconut oil per day is sufficient to achieve health benefits; however, you should gradually add coconut to your diet.

  1. Coconut water is full of electrolytes and replenishes the electrolyte loss in cases where oral intake is possible.
  2. Coconut oil has medium-chain triglycerides (MCT) fats; their metabolism differs from other fats.
  3. MCTs stimulate energy via thermogenesis or heat production and is effective for weight loss.
  4. Some studies have suggested that coconut oil can raise serum HDL cholesterol, enhancing metabolic health and a lower risk of heart disease.
  5. Coconut oil’s MCT increases the blood concentration of ketone bodies, which helps reduce seizures in epileptic conditions.
  6. Some studies suggest that medium-chain triglycerides may increase blood levels of ketones, thereby relieving symptoms in Alzheimer’s patients.
  7. Coconut oil is popular as a skin moisturizer for ages. It also protects against hair damage.

Adding Coconut To Recipes:

Coconut Water:

ways to add coconut water to diet
  • Fruit juices: Rich in potassium and low in calories; add it to fruit juices
  • Detox water: It tastes delicious as detox water with mint and lemon juice
  • Marination: Cold salads like chicken and mango salsa can be marinated with coconut water

Coconut Oil:

ways to add coconut oil to diet
  • Sautéing or stir-frying: For sautéing or stir-frying to cook vegetables, eggs, meat, or fish
  • Popcorn: Coconut oil can be added to popcorn
  • Baking: Poultry or meat can be brushed with coconut oil along with seasonings

Coconut Milk:

ways to add coconut milk to your diet
  • Cereal: Replace dairy milk with coconut milk
  • Smoothies: Smoothies of veggies added with coconut milk tastes delicious
  • Soups: Instead of dairy creams, add coconut milk to soups.
  • Chicken curry: Add coconut milk to chicken curry instead of curd and cream


Coconut milk has many health benefits if consumed moderately. Besides being mindful of the calories, having too much of this can cause digestive problems like diarrhea and nausea, especially for those who have irritable bowel syndrome (IBS) and those who are not used to it since childhood. Moreover, if the total calorie intake is not monitored, it can also lead to weight gain.

Coconut oil may not raise LDL cholesterol levels, but products made from coconut are usually high in fat and calories. Therefore consume coconut oil in moderation.

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