Once you experience the flavor, quality, and health benefits of coconuts, you’ll surely fall in love with coconut!
Coconuts are known as the mature edible fruits from the coconut palm tree. These are some of the most popular fruits in tropical countries such as Indonesia, the Philippines, and India.
On the outside, coconuts have a tough shell and inside, there’s coconut water and coconut meat. You can use both coconut water and coconut meat for your favorite fruity recipes.
Overall, coconuts have a sweet, milky, and nutty flavor that you can enjoy in so many dishes and drinks. Every time you have coconuts, you will certainly feel like you’re on a fun summer vacation.

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Adding coconuts to your diet not only makes your recipes tastier but also improves your health in so many ways. Today, let’s talk about the health benefits of coconuts that can change your life for the better!
Nutrition Facts
With the size of coconuts, it’s no surprise that they have so many nutrients to offer. Each of these nutrients can add health benefits of coconuts that you can experience.
According to the Food Data Central, 100 grams of coconuts has the following nutrients:
Nutrient | Amount |
Energy | 354 kcal |
Water | 47 grams |
Protein | 3.3 grams |
Fiber | 9 grams |
Carbohydrates | 15.2 grams |
Calcium | 14 milligrams |
Magnesium | 32 milligrams |
Phosphorus | 113 milligrams |
Potassium | 356 milligrams |
Iron | 2.43 milligrams |
Sodium | 20 milligrams |
Selenium | 10.1 micrograms |
Vitamin C | 3.3 milligrams |
Folate | 26 micrograms |
Choline | 12.1 milligrams |
Zinc | 1.1 milligrams |
Calories
One average-sized coconut has about 160 calories. With the energy you can get from coconuts, you can surely work and live well for the entire day.
Carbohydrates
For every cup of coconut meat, there are about 10 grams of carbohydrates. Most of these carbohydrates are also insoluble fiber and they can help with digestion and constipation.
Fiber
Did you know you can get a whopping seven grams of fiber in a cup of coconut? In fact, it’s about 20% of your daily fiber needs. Moving your bowels will certainly be easier for you.
With these nutrients, you can expect many health benefits you can get from coconuts. For your daily fruits, consider coconuts to get the healthy goodness you need!
Vitamins and Minerals
What vitamins and minerals can you get from coconuts? Each of these will indeed positively affect your diet and lifestyle. These are the vitamins and minerals in coconuts that you need to know:
- Folate
- Thiamin
- Niacin
- Riboflavin
- Manganese
- Copper
- Selenium
- Potassium
- Phosphorus
- Zinc
- Iron
- Magnesium
You can’t miss out on these vitamins and minerals!
Plant Compounds
Plant compounds are just as important as vitamins, minerals, and nutrients. It’s a good thing that coconuts have important compounds, too.
- Zeatin: Protect and restore your cells with the help of zeatin from coconuts. You will especially feel the effect of zeatin on your skin to keep it glowing and nourished.
- Catechin: The catechin from coconuts can work wonders for your heart. It also reduces oxidative stress to prevent hypertension and other heart problems.
- Epicatechin: Boost your brain function with epicatechin, a compound you can get from coconuts. It also improves insulin sensitivity and heart function.
- Lauric acid: It’s a substance that has powerful antimicrobial properties to keep you safe from yeast infections and viruses.
The additional health benefits from these compounds can certainly mean a lot for your diet and health!
Health Benefits of Coconuts
Why should you add coconuts to your diet? Well, it’s because of these excellent health benefits of coconuts!
Improves insulin sensitivity
Having good insulin sensitivity means that your body can control blood sugar level. With regular blood sugar levels, you can also make sure that your organs are functioning well.
According to Style Craze, coconuts can slow down any spikes in your blood sugar. It can also potentially get rid of any of your glycemic cravings to keep your blood sugar levels in check, too.
Boosts immunity
Coconuts have many nutrients that can boost your immunity, protecting you from different health problems. Most of the time, you can be safe from illnesses, especially the common cold and flu.
The Journal of the Association of Physicians of India shared that coconuts have antibacterial and antifungal properties. If you really want to get stronger immunity, then include coconuts, especially coconut oil, in your diet.
Gives energy
With the fat-burning potential of coconuts, you can expect that they can give you plenty of energy. You will certainly stay active, moving, and working throughout the day.
Get your daily dose of energy by having coconuts. As suggested by the Ghana Medical Journal, since coconuts metabolize food faster, you can have a good energy supply.
Fights cancer and epilepsy
Cancer and epilepsy are severe health conditions that come with symptoms and side effects. Include coconuts in your diet so you can protect yourself from these conditions.
Children with epilepsy can greatly benefit from the effects of coconuts. Vinmec International Hospital mentioned that coconuts also have cancer-fighting properties to offer.
Helps with hydration
Whenever you need electrolytes to keep yourself hydrated, just get some coconuts. Once you know how to get coconut water, you can drink it as a supplement to water every day.
The Mayo Clinic found that coconut water can be a good energy drink during your workout sessions. You can drink one to two cups of coconut water in a day!
Regulates cholesterol
Having cholesterol that’s too high can have serious consequences for your health. It exposes you to different diseases that can have dire effects on your health and lifestyle.
By including more coconut recipes in your diet, you can increase good cholesterol to keep you healthy. A research by Healthline showed that coconut oil is especially effective for decreasing bad cholesterol, too.
Promotes oral hygiene
Keep your smile bright and shiny by taking care of your oral health with some coconuts. These fruits are also effective against plaque, tooth decay, and even gum disease.
How can you use coconuts for your oral hygiene? Biolase recommends swirling about two tablespoons of coconut oil in your mouth, like mouthwash. Do it regularly and indeed, you can smile with confidence!
Restores the skin
Have you ever wondered why coconuts are some of the most common fruits for skin care products? It’s because coconut oil and coconut water have nutrients that can restore your skin.
When using coconuts for your skin, Eating Well suggests using it in an oil version. Coconut oil has hydrating and antibacterial effects, improving your skin in many ways.
Supports endurance
No matter what you’re doing, you need the endurance to keep your energy up and your body active. Not only are coconuts good sources of energy, but they are also great for boosting your endurance.
Whether you’re an athlete or a physically active person, you can count on coconuts to make your workouts last longer. According to WebMD, coconut meat is perfect for your endurance.
Burns fat
Despite their sweet flavor, coconuts can still help you lose weight in a healthy way. Achieve the fab and fit version of yourself with some coconuts in your diet.
Health Shots found that coconuts have triglycerides that help you burn body fat. Coconut meat is also a good snack to control your appetite and cravings.
Fights inflammation
Inflammation in your body can cause different health problems. It also exposes you to free radicals that can expose you to symptoms and serious health conditions.
Real Simple said you should get fresh coconuts to make the most of their anti-inflammatory properties. You can also try Virgin Coconut Oil to have better chances of fighting against inflammation.
Cleanses the gut
Get your body’s nutrients by keeping your gut clean and healthy. Your gut is also responsible for absorbing the nutrients that can support organ function, too.
Hyperbiotics mentioned that coconut oil is also perfect for a balanced microbiome and proper digestion. Relieve your gut problems with some coconuts in your meals and drinks!
Benefits the brain
Coconuts in your diet means you can think better and feel better. Your body needs fruits and veggies to enrich your brain. The coconut is undoubtedly worth considering for brain health.
Prime Health Denver found that coconuts can also protect you from Alzheimer’s, dementia, and other brain-related problems. In fact, the coconut can boost your energy, too!
Are you convinced that you need to add coconuts to your diet? You will surely appreciate the life-changing effects it can have on your body, mind, and overall health!
Ripening Process
Make the most out of coconuts by going for ripe coconuts. Here are some signs that you need to look for when you’re buying coconuts to use for your recipes:
- The husk of the coconut should have a brown color, not green.
- Weekand suggests shaking the coconut to hear the sloshing sounds inside.
- Check if the coconut also feels heavy for its size.
- Coconut eyes should not have molds or discoloration.
Once you have your fresh coconuts, it’s time to learn how to store them.
- According to The Gardening Cook, coconuts can last up to four months at room temperature.
- Once you open them, keep them in the fridge for about five days.
- Otherwise, get the coconut meat and water to freeze.
Side Effects
Even if coconuts have incredible flavor, health benefits, and quality, you still need to watch out for their side effects:
- Skin rashes: Redness and irritation in the skin
- Difficulty breathing: shortness of breath
- Irregular heartbeat: abnormal heartbeat
- Kidney problems: damage in the kidneys
- Nausea: feeling sick to your stomach
- Diarrhea: loose and watery stools
- Stomachache: pain and discomfort in the stomach
- Vomiting: forceful ejection of food through the mouth
- Weight gain: increase in body weight
Enjoy coconuts without the side effects by having about 40 grams of coconuts daily. You can have coconut water or coconut meat, depending on your preference!
Conclusion
Who wouldn’t go “coconuts” over these coconuts?
Aside from their sweet, nutty, and fruity flavor, coconuts also have meat and water that you can use for your recipes. Most importantly, coconuts have essential health benefits that can greatly benefit your lifestyle.
Once again, here are the health benefits of coconuts that you need to know:
- Improves insulin sensitivity
- Boosts immunity
- Gives energy
- Fights cancer and epilepsy
- Helps with hydration
- Regulates cholesterol
- Promotes oral hygiene
- Restores the skin
- Supports endurance
- Burns fat
- Fights inflammation
- Cleanses the gut
- Benefits the brain
Don’t forget to explore recipes that you can make with coconuts. These fruits are perfect for the whole family, kids and adults!
Suggested Recipes
If you’re thinking about recipes you can do with coconuts, then here are some of my personal favorites:
- Coconut Fried Rice
- Coconut Cake
- Coconut Buns
- Coconut Puff Puff
- Desiccated Coconut
- Coconut Milk
- Coconut Egg Rolls
- Coconut Chin Chin
Frequently Asked Questions
What are the benefits of eating coconut?
Eating coconuts comes with lots of health benefits. For instance, here are the positive effects you can experience from these fruits:
- Restores the skin
- Fights cancer and epilepsy
- Gives energy
- Boosts immunity
- Improves insulin sensitivity
- Supports endurance
- Helps with hydration
- Regulates cholesterol
- Promotes oral hygiene
- Fights inflammation
- Cleanses the gut
- Benefits the brain
- Burns fat
What are the hidden benefits of coconut?
Other hidden benefits of coconut include its significant effects on your hair and skin. It’s no wonder coconuts are a top fruit for making cosmetic and skin care products!
What is the medicinal use of coconut?
Coconuts can keep you safe from different medical conditions. For instance, it’s great for fighting inflammation, cancer, epilepsy, and more!
Is there anything healthy about coconut?
Of course there is! Coconuts are healthy fruits that have lots of nutrients. From the coconut meat to the coconut water, it is undoubtedly bursting with healthy goodness.