You’ve probably already consumed coconut milk in some way. Maybe, just don’t remember. Therefore, we came to show you how important it can be
Coconut milk, for those who don’t know, is extracted from the pulp of the fruit of the coconut tree: the coconut. This, in fact, is considered one of humanity’s main plant resources.
Although it is very possible to produce fresh coconut milk at home, many people end up opting for the ease of ready-made products. However, by producing your own coconut milk, you get a drink without additives and with more nutrients.
In fact, talking about the nutritional part of coconut milk, it is naturally rich in potassium, iron and lauric acid. The latter even improves cholesterol and helps protect the body against viruses and bacteria.
Additionally, coconut milk is high in saturated fat. Basically, this type of fat is considered good, as it is quickly digested and transformed into energy. Therefore, coconut milk should be included in your daily life.
Its properties are so beneficial that it is not only used in food. Coconut milk is also widely used for medicinal and agro-industrial purposes.
For this and much more, it is worth knowing all the positive points of this very rich natural product.
Main nutrients in coconut milk (100g)
- Calories- 230 kcal
- Total fat- 24 g
- Saturated fats- 21 g
- Polyunsaturated fats – 0.3 g
- Monounsaturated fats – 1 g
- Colesterol- 0 mg
- Sodium- 15 mg
- Potassium- 263 mg
- Carbohydrates- 6 g
- Dietary fiber- 2.2 g
- Sugar- 3.3 g
- Proteins- 2.3 g
- Vitamin A- 0 IU
- Calcium- 16 mg
- Vitamin D- 0 IU
- Vitamin B12- 0 and
- Vitamin C – 2.8 mg
- Ferro- 1,6 mg
- Vitamin B6- 0 mg
- Magnesium- 37 mg
5 Benefits of coconut milk
1- Weight loss
A priori, it is worth highlighting that the healthy fat in coconut, medium chain triglycerides (MCT), can induce satiety, that is, it helps control hunger. Because of this, the fat in coconut milk can be considered a great weight loss aid.
Basically, TCM is absorbed in the intestine and transported to the liver. This is where its properties will be oxidized and transformed into energy.
2- Healthy skin and hair
Above all, coconut milk contains fatty acids in its composition. They act as a natural antiseptic, helping to treat dandruff and skin infections. They also hydrate and help with the recovery of sagging.
In fact, studies have found that coconut milk has antioxidant action. In other words, it can act against the action of free radicals, which are associated with premature skin aging.
3- Helps reduce the risk of anemia
Basically, it can help reduce the risks of anemia. This is because it offers, in its composition, around 1.6 mg of iron per 100 g. In other words, a significant amount.
4- Cholesterol control
A priori, the fat in coconut milk does not increase cholesterol, as most people imagine. In fact, consuming milk in moderation can help maintain cholesterol control.
5- Strengthens the immune system
As we have already mentioned, coconut milk is rich in saturated fat, and it is precisely this fat that helps to strengthen the immune system.
In addition to this property, coconut milk also contains lauric acid, antimicrobial lipids and capric acid. Together, they have antibacterial, antifungal and antiviral functions.
Contraindications
Of course, coconut milk is really very nutritious and can bring countless benefits to the body. However, it is quite caloric. Therefore, if your intention is to lose weight, it is better to take it easy on your consumption.
Questions about coconut milk
1- Can you replace breast milk?
No, because breast milk has unique and perfect compositions for the baby. But, in nutritional terms, coconut milk, like breast milk, contains lauric acid, as we have already mentioned.
Therefore, when the baby already consumes other foods in addition to breastfeeding, it can be incorporated into their diet.
2- Can coconut milk replace cow’s milk?
A priori, it is worth highlighting that homemade coconut milk can be a healthier and tastier option for people with lactose intolerance, or who have some type of allergy to the compounds in cow’s milk.
Because it is already proven that the consumption of cow’s milk, together with a diet rich in refined sugars, can generate allergic and inflammatory processes.
Now, plant-based milk, which is natural and pure, does not contain food additives or chemical substances. Furthermore, it contains more nutrients than industrialized cow’s milk.
Homemade Coconut Milk Recipes
Above all, coconut milk can be consumed pure. In fact, to make it even tastier, you can add cocoa powder, cinnamon or coffee to it.
In addition to this, coconut milk is also widely used in various recipes. For example, when preparing cakes, pancakes, fish, vegetables, soups, porridge and so on.
Now, if you want to consume less industrialized products, we have separated two super easy recipes, with different processes, for you to produce your own coconut milk.
Hot water recipe
Firstly, this recipe yields 1 liter of coconut milk
Ingredients:
- 1 cup grated or chopped coconut pulp
- 5 cups of hot water
Preparation:
- First, put the water to boil. After it boils, turn off the heat and add the coconut. In fact, if you think it’s better, you can grate the coconut. Therefore, leave it in the water for 15 minutes;
- Afterwards, blend this mixture. And then strain with the help of a cloth strainer;
- After that, it will be ready. Therefore, you can now store it in a bottle with a lid under refrigeration for up to 3 days.
Here are some tips:
- If you want more concentrated milk, we recommend that you reduce the amount of water and repeat the process 2 more times using the same coconut from the beginning of the recipe;
- After finishing the recipe, you can use the remaining coconut pulp residue in other recipes or dehydrate it in the oven.
Recipe with natural water
Ingredients:
- 2 cups fresh grated coconut
- 1 cup of filtered water
Preparation mode:
- Blend everything in a blender, along with the coconut and water. Therefore, you let it beat for about 5 minutes, until it turns into a white liquid. A priori, because it is natural, it will not have the thickness or white color of industrialized ones;
- Then, using a clean tea towel, strain the mixture over a bowl, squeeze well with your hands to extract all the milk.
- Ready, now you can use it in preparations such as moquecas, sauces, smoothies or sweets. You can even freeze it if you have any leftovers. However, if you are going to freeze it, remember that it only lasts three months in the freezer.
Anyway, after this article you will have to include coconut milk in your diet, and also in your diet, in general.
Check out more articles from Women’s Area: Coffee with coconut oil: what is it for and who can drink it?
Sources: Panelinha, Minha vida
Images: Empório integrale, Alternative cuisine, uol recipes, Good shape, Everything delicious, Super club fit, Fitness recipes, Gaefke, Women’s health, Beauty desires, W food, Super club fit, Super club fit, Leaf
