Coconut

Coconut

Coconut is the fruit of the coconut palm (Cocos nucifera). It is used for its water, milk, oil, and sweetmeat. Coconut has been cultivated in tropical areas for more than 4,500 years but has recently grown in popularity because of its taste, culinary uses, and its health benefits

Coconut is the fruit of the coconut palm (Cocos nucifera).

It is used for its water, milk, oil, and sweetmeat.

Coconut has been cultivated in tropical areas for more than 4,500 years but has recently grown in popularity because of its taste, culinary uses, and its health benefits

Benefits: -

1. It is very nutritious

Unlike many other fruits with high carbs, coconut provides a lot of fat.

They also contain protein, a few essential minerals, and small amounts of B vitamins. However, they are not an important source of many other vitamins.

Coconut minerals are involved in many functions in your body. Coconut is high in manganese, which is essential for bone health and digestion of carbohydrates, proteins, and cholesterol.

They are also rich in copper and iron, which help build red blood cells, as well as selenium, an important antioxidant that protects your cells.

2. It can benefit heart health

Studies have found that people who live on Polynesian islands and who regularly eat coconut meat have a lower risk of heart disease than those who follow a Western diet.

However, indigenous Polynesians also eat more fish and processed foods, so it is not clear whether these low levels are caused by eating coconut or other aspects of their diet.

Another study of 1,837 Filipino women found that those who ate a lot of coconut oil not only had high levels of HDL (good) cholesterol but also high levels of LDL (bad) cholesterol and triglycerides.

All in all, it has been concluded that coconut oil has a neutral effect on cholesterol levels.

Eating virgin coconut oil, extracted from the flesh of the dried coconut, can reduce stomach fat. This is especially beneficial because extra belly fat increases the risk of heart disease and diabetes.

A study of 20 obese people found that the average size of male participants decreased by 1 inch (about 3 cm) after consuming one ounce (30 ml) of virgin coconut oil daily for 4 weeks. Female participants did not experience significant reductions.

However, in one long study, women who ate one ounce (30 ml) of pure coconut oil daily for 12 weeks were reduced by a decrease of 0.5 cm (1,4 cm) in their waist circumference, on average.

3. May promote blood sugar control

Coconut is low in carbs and high in fiber and fat, so it can help stabilize your blood sugar.

One mouse study found that coconut has anti-diabetic effects, probably due to its arginine content. Arginine is an amino acid essential for the function of pancreatic cells, which release the hormone insulin to control blood sugar levels.

When diabetic mice were fed protein-rich protein, their blood sugar, insulin levels, and other glucose levels were significantly better than those without coconut protein.

In addition, beta cells in their pancreas begin to produce extra insulin - a hormone that helps control blood sugar. Researchers suspect that improved beta-cell performance is also due to the higher amounts of arginine available in coconut.

The high fiber content of coconut meat can also help slow digestion and improve insulin resistance, which can also help control blood sugar levels.

4. It contains powerful antioxidants

Coconut meat contains phenolic compounds, which are antioxidants that can help protect cells from oxidative damage. The main phenolic elements identified include: -

gallic acid

caffeic acid

salicylic acid

p-coumaric acid

Laboratory tests on coconut meat have shown that it has antioxidant and free-radical scavenging activity.

The polyphenols found in it can inhibit the secretion of LDL (bad) cholesterol, making it less likely to build arteries that can increase the risk of heart disease. can help protect cells from injury and death caused by oxidative stress and chemotherapy.

5. It is easy to add to your diet

Open or sliced ​​coconut adds good flavor to delicious dishes. Its nutritious texture and flavor work well in curries, fish stews, rice bowls, or even in breadcrumbs shrimps.

Be aware that some products contain added sugar, which you may not want in nutritious dishes. Be sure to check the ingredient label.

The sliced ​​coconut is ready to bake and adds a touch of natural sweetness and moisture to cookies, muffins, and hot bread.

Sprinkle with green coconut adds a certain texture and hot taste to the oatmeal. Encouraged by dessert or yogurt, it is also a great calorie supplement for anyone who wants to gain weight.

Coconut flour is used for baking instead of wheat flour. Gluten-free, nut-free, and a popular choice for anyone who cuts carbs.

Because it contains no grain, flour is also good for those in the paleo diet, which does not allow grain products such as regular wheat flour.

However, coconut flour is best used in tested recipes, as it will not rise like wheat flour and absorb more fluids than other types of flour.

In addition, coconut oil is an extremely warm, oil-friendly oil that can be used for baking, serving, or roasting.

Facts about nutrition: -

Calories: 283

Protein: 3 grams

Carbs: 10 grams

Fat: 27 grams

Sugar: 5 grams

Thread: 7 grams

Manganese: 60% of Daily Value (DV)

Selenium: 15% DV

Copper: 44% of DV

Phosphorus: 13% DV

Potassium: 6% of DV

Steel: 11% DV

Zinc: 10% DV

Disadvantages: -

While coconut meat has many benefits, it may have side effects. It contains a significant amount of saturated fat, which is a major issue. A study of more than 115,000 healthy adults found that high-fat diets were associated with an increased risk of heart disease.

Because they are high in fat, coconut also has a lot of calories.

Depending on your calorie needs and diet, they can promote weight gain if you do not include extra calories elsewhere in your diet.

There are no longer the best quality studies on coconut, cholesterol, and heart disease. Therefore, while eating coconut in moderation is okay, you should ask your healthcare provider if you are at risk of a heart attack.

In addition, some people are sensitive to coconuts, but this is rare. If you have this disease, you should avoid eating all the products found in coconut.