Coconut is a fruit with a low glycemic index and rich in fiber that helps control hunger and improves bowel function. Thus, this fruit can promote weight loss and combat constipation.
Furthermore, coconut also has excellent amounts of potassium, a mineral that helps eliminate excess sodium in the urine, helping to prevent high blood pressure. Check out other foods that prevent high blood pressure.
Coconut is a very versatile fruit, where the pulp can be consumed raw or used in preparations such as cake, delicacy, coconut flour, coconut milk and coconut oil. The flowers of this fruit are used to produce coconut sugar and coconut water can be consumed naturally, in juices or smoothies.
Main health benefits
The main health benefits of coconut are:
1. Help with weight loss
Coconut helps with weight loss because it is rich in fiber and fats that increase the feeling of satiety, reducing hunger and food intake throughout the day.
Furthermore, the type of fat present in coconut, which are medium chain triglycerides, could induce moderate weight loss, however, more studies are needed to prove this benefit.
2. Combat constipation
Coconut is rich in insoluble fiber, a type of fiber that stimulates natural bowel movements and increases the volume of feces, facilitating evacuation and combating constipation. See how to eat more fiber to avoid constipation.
3. Control diabetes
Coconut is a fruit with a low glycemic index, reducing the speed of absorption of carbohydrates from food. Thus, coconut helps control blood glucose levels, being indicated to help control diabetes.
4. Prevent premature aging
Because it is rich in compounds with antioxidant action, such as selenium and gallic, caffeic and coumarin acids, coconut helps fight excess free radicals, preventing skin sagging and the appearance of wrinkles, preventing premature aging.
5. Regulate blood pressure
Coconut has excellent amounts of potassium, a mineral that promotes the elimination of excess sodium from the body, helping to regulate blood pressure and thus preventing high blood pressure. Discover other foods rich in potassium.
6. Strengthen the immune system
Coconut contains selenium, gallic, caffeic and coumarin acids, compounds with antioxidant and anti-inflammatory properties that strengthen the immune system, protecting the body against infections caused by fungi, viruses and bacteria.
In addition, coconut also has medium-chain triglycerides, a type of fat with antimicrobial, antifungal and antiviral properties, which can strengthen the immune system. However, more studies are needed to prove this benefit.
7. Hydrate the body
Coconut is rich in minerals such as potassium, copper and manganese, making it a good option for replenishing these minerals and hydrating the body during physical activities or in situations such as vomiting and diarrhea.
Does coconut make you fat?
When consumed in moderate amounts, coconut helps to prolong satiety between meals, reducing food intake and promoting weight loss.
However, excessive consumption of coconut can make you gain weight, as it is a fruit rich in calories and fat. Furthermore, when used in very high-calorie preparations, such as puddings, cakes and ice creams, for example, coconut can also make you fat.
Nutritional information table
The following table provides nutritional information for 100 g of coconut water, fresh coconut and dehydrated coconut:
It is important to remember that to obtain all the benefits of coconut, you must maintain a healthy diet and regularly practice physical activity.
Make an appointment with a nutritionist if you want to know how to include coconut in a healthy diet:
How to consume
As it is a fruit rich in fats and calories, the ideal is to consume a maximum of 2 tablespoons of grated dry coconut or 30 g of coconut pulp per day.
Coconut pulp can be eaten green or ripe, consumed raw or used in preparations such as cake, delicacy, coconut milk, coconut flour, coconut sugar and coconut oil.
In addition, coconut flowers are also used to produce coconut sugar and coconut water can be consumed natural, in juices or smoothies.
Healthy coconut recipes
Some healthy recipes with this fruit are coconut milk, manjar and coconut cake:
1. Coconut milk
Ingredients:
- 1 dried coconut;
- 2 cups of hot water.
Preparation mode:
Peel the coconut and grate the fruit pulp on a grater or processor. Place the grated coconut pulp with the hot water in a blender or mixer and blend for 5 minutes. Then strain the mixture using a clean, dry cloth and store it in clean jars with lids.
Coconut milk can be stored in the refrigerator for 3 to 5 days or frozen, and can be used in preparations such as manjar, pudding, cake, puree and moqueca. Coconut pulp can also be stored in the refrigerator and consumed fresh or used in other recipes.
2. Coconut bolus
Ingredients:
- 3 eggs;
- 3 tablespoons of coconut flour;
- 3 tablespoons of fresh grated coconut;
- 2 tablespoons of sweetener for oven and stove;
- 200 ml of coconut milk;
- 1 tablespoon of chemical baking powder;
- 1 tablespoon of coconut oil.
Preparation mode:
Preheat the oven to 180 ºC and grease a mold with coconut oil. Separate the yolks from the whites and reserve the whites. In a bowl, place all the ingredients, except the yeast and egg whites, and mix well with a spoon or spatula.
In a mixer, beat the egg whites. Carefully fold the egg whites into the cake batter, stirring with a spoon. Transfer the mixture to the greased pan and bake in the oven for 30 minutes. Wait for it to cool and serve.
3. Delicacy
Ingredients:
- 1 liter of skimmed milk or vegetable drink;
- 1 cup cornstarch;
- 4 spoons of sweetener for oven and stove;
- 200 ml of coconut milk;
- 3 tablespoons of unsweetened grated dry coconut.
Preparation mode:
In a pan, dissolve the cornstarch in the milk. Add the sweetener and coconut milk to the pan and heat over medium heat, stirring constantly, until it boils. Lower the heat, add the grated coconut and let it cook for another 5 minutes, stirring constantly.
Turn off the heat, transfer the mixture to a pudding mold moistened with water. Cover with plastic film and refrigerate for 3 hours. Unmold and serve immediately.
