Coconut is a fruit rich in good fats and low in carbohydrates, which brings health benefits like giving energy, improve intestinal transit and strengthen the immune system.
The nutritional value of the coconut depends on whether the fruit is ripe or green, generally presenting excellent mineral content, such as potassium, sodium, phosphorus and chlorine, making its water work as an excellent isotonic drink in the post-workout.
Thus, this richness of coconut nutrients brings the following health benefits:
- To help to lose weight, to have little carbohydrate and to be rich in fibers, which increases the satiety;
- Improve intestinal function by being rich in fiber;
- Acting as an antioxidant and preventing diseases, being rich in vitamin A, C and E;
- Strengthen the immune system by containing lauric acid, which prevents the proliferation of fungi, viruses and bacteria;
- Replace minerals that are lost during physical activity by containing zinc, potassium, selenium, copper and magnesium.
The green coconut, usually sold on the beaches, is rich in water and its pulp is softer and less bulky than that of the mature coconut. In addition to the pulp and water, it is also possible to extract the coconut oil and make the coconut milk.
Coconut Nutrition Information Table
The following table gives nutritional information for 100 g of coconut water, raw coconut and coconut milk.
| Coconut water | Raw coconut | Coconut milk | |
| Energy | 22 calories | 406 calories | 166 calories |
| Proteins | - | 3.7 g | 2.2 g |
| Fats | - | 42 g | 18.4 g |
| Carbohydrates | 5.3 g | 10.4 g | 1 g |
| Fibers | 0.1 g | 5.4 g | 0.7 g |
| Potassium | 162 mg | 354 mg | 144 mg |
| Vitamin C | 2.4 mg | 2.5 mg | - |
| Calcium | 19 mg | 6 mg | 6 mg |
| Phosphor | 4 mg | 118 mg | 26 mg |
| Iron | - | 1.8 mg | 0.5 mg |
In addition to being consumed fresh, the coconut can be used in recipes for cakes, sweets and cookies, and can be added in vitamins and yogurts. Here's how to make coconut oil in: How to make coconut oil at home.
How To Make Homemade Coconut Milk
Coconut milk is tasty and rich in good fats and contains no lactose and can be consumed by people with lactose intolerance or cow's milk protein allergy. It has digestive, antibacterial and antioxidant action, helping to prevent diseases and improve bowel functioning.
Ingredients:
- 1 dry coconut
- 2 cups hot water
Method of preparation:
Grate the coconut pulp and beat in the blender or mixer for 5 minutes with the hot water. Then strain with a clean cloth and store in clean, capped vials. Milk can be stored in the refrigerator for 3 to 5 days or frozen.
