COCONUT- njd;id

Coconut is a very healthy ingredient that can be used safely as food. There are no reported allergic reactions of any sort notified so far following its consumption. Its sweet delicious kernel is not only cherished in healthy but considered safe and nutritious in pregnancy, infants as well as in diseased conditions

Nutritional Value

1. Calories and Fat

One medium-sized coconut weighing about 397 grams has 1,405 calories. If you cut the coconut meat into about 2-inch pieces, the calorie count is 159 per piece. The total fat in one coconut is about 133 grams. One 2-inch piece has approximately 15 grams of total fat with 13 grams of saturated fat.
Tip: It is generally high in vitamins A, B, and C. Studies have shown that just 2 tbsp. of virgin coconut oil on a daily basis can help to prevent several nutritional deficiencies as well as reduce your risk of many health problems.

2. Iron and Other Minerals

Iron to help carry oxygen through your bloodstream to all parts of your body. Coconut also provides 160 milligrams of potassium, which helps regulate your heartbeat, and 51 milligrams of phosphorus for strengthening your teeth and skeletal system Coconut has only minimal vitamin content.

3. High Fiber and Zero Cholesterol

Fiber-rich foods help control your blood sugar and cholesterol, plus keep you full longer.A 2-inch piece of coconut provides you with 4 grams of dietary fiber. The whole coconut has almost 36 grams of fiber.

4. Skin

Acne: Coconut uses for acne treatment are very popular due to the Vitamin E content in coconut oil.
Dry Skin: Coconut oil naturally moisturizes your skin mainly due to the fact that it works under the skin’s surface. It also maintains skin elasticity and makes it soft and supple.

5. Hair

Hair Growth: Coconut for hair growth is an age old remedy that relies on its ability to protect hair from shampoos that wash away the protein from hair. One of the best ways to use coconut for hair treatment is to massage the scalp with coconut oil at least twice a week.
Thinning Hair: External or topical hair conditioning using coconut oil is the best way to treat thinning, damaged or dry hair. Of course, stress, illness, malnutrition and medication are detrimental to the health of your hair but coconut oil can help alleviate such damage.
Preparing Hair Mask: You can use a nourishing hair mask prepared from fresh coconut milk and lemon juice. Allow this mixture to remain on your scalp for at least 30 minutes before you rinse it off and wash your hair as usual.
Hair Straightening: It can be done easily at home by applying coconut milk after a thorough rinse and letting it settle in for at least 5 minutes. While this may not leave you with poker straight hair, it will definitely help to tame unruly and damaged hair.

6. Weight Management

Weight Loss: Coconut can promote weight loss by naturally increasing an individual’s metabolic rate. Coconut oil is one of the healthiest fats known to mankind and coconut for weight loss provides several healthy fats as opposed to trans-fatty acids. Many promoters of the coconut diet rage about its uses for weight loss while keeping energy levels at an all time high.
Weight Gain: The fruit from the “tree of life” also moonlights as a supplement for weight gain diets. The key to weight gain using coconut lies in the fact that the good fats along with the high protein content in the flesh of the fruit act as great tools to bulk up muscle mass.
Digestive Problems: Coconut oil improves digestion and absorption of fat, vitamins and minerals. It improves the intestinal absorption of nutrients that leads to a smoother digestive mechanism. This use of coconut for constipation is very popular among mothers with weaning babies.

The nutritional values of coconut per 100 grams are:

  • Calories - 354
  • Protein - 3.3 g
  • Total Fat - 33 g
  • Saturated fat - 30 g
  • Polyunsaturated fat - 0.4 g
  • Monounsaturated fat - 1.4 g
  • Cholesterol - 0 g
  • Sodium - 20 mg
  • Potassium - 356 mg
  • Total Carbohydrate - 15 g
  • Dietary fiber - 9 g
  • Sugar - 6 g
  • Vitamin A - 0%
  • Vitamin C - 5%
  • Vitamin B-6 - 5%
  • Magnesium - 8%
  • Iron - 13%
  • Calcium - 1%

Health benefits

Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-size nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized individual.