6 health benefits and facts

You know how delicious, refreshing and hydrating it is Coconut Water it could be after a hard workout. What you may not know: Coconut, in most of its forms, can improve your health in a number of surprising ways – and it’s easy to use this delicious fruit to your advantage every day.

According to data from the United States Department of Agriculture100 grams of raw coconut contains 3.33 grams of protein, 15.2 grams of carbohydrates, 9 grams of fiberas well as many other vitamins and minerals.

“Various parts of the coconut offer different health benefits,” he says Laura Iu, RD, CDN, registered dietitian nutritionist and certified intuitive eating counselor in New York City. “Coconut meat, the white fleshy part of the coconut, is rich in nutrients such as fiber, B vitamins and minerals such as copper, manganese and ironwhile water is rich in electrolytes.”

Some experts think that coconut oil is not as beneficial as the fruit pulp. According to data from Harvard University’s TH Chan School of Public Health, coconut oil consists of 100% fat and 80-90% of it is saturated – not good for your heart. New to look for of Brazil found that although the use of coconut oil in cooking has recently increased in popularity, many people are unaware that the Lauric acid it contains can worsen your cholesterol numbers. (Lauric acid is a medium-chain fatty acid.) Likewise, a recent German study found that replacing coconut oil with unsaturated fat can reduce total and LDL cholesterol.

You may consider limiting pure coconut oil in your diet for this reason. You can try MCT Oil instead, it is a supplement made from coconut oil, without lauric acid. “MCT oil has a high smoke point, which means it is suitable for higher cooking temperatures and can be used for sautéing, roasting, or stir-frying,” says Iu.

283 calories

33.5g total fat

29.7g of saturated fat

15.2g total carbohydrates

9g of dietary fiber

6.23g of sugar

3.33g of protein

356 mg of potassium

32 mg of magnesium

14 mg of calcium

2.43 mg of iron

3.3 mg of vitamin C

0.054 mg of vitamin B6

0 IU of vitamin A

Health benefits of coconut

Let’s take a closer look at six main ways coconut can have a positive impact on how your body works – and how it can make you feel good.

1. Coconut is an incredible energy booster.

“Coconut meat is rich in medium-chain triglycerides, which is a type of saturated fat that is metabolized for quick energy,” says Iu. “Athletes may find this beneficial.” The easiest way coconut can increase your stamina? Eat something before, during and after exercise.

“Dried coconut can enhance the flavor of mixed fruits, granola and breakfast cookies, among other recipes,” he says Marisa Moore, RDNauthor of The kitchen of plant love.

2. Coconut is great for your bones.

“Coconut is rich in manganese, essential for bone health,” says Moore. “A 1.5-ounce serving of fresh coconut meat provides 30% of the recommended daily value.” Coco also has 113 milligrams in phosphor in a 100 gram serving – phosphorus is crucial for building strong bones, so enjoy coconut regularly as a snack.

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Tanja Ivanova//Getty Images

3. Coconut is rich in fiber.

Your body needs fiber to properly manage sugar in your system – this regulates your appetite and keeps blood sugar at healthy levels. Good news: coconut is loaded with it. Keep this in mind: “The amount of coconut fiber depends on the part of the coconut, the product and the preparation,” says Iu. “For example, one cup of raw coconut meat provides about 7 grams of dietary fiber, while 1 cup of coconut water equals less than 1 gram.” A perfect way to incorporate it into your diet? “With 4g of fiber in a 1.5 oz piece, fresh coconut is a fiber-rich option for adding a tropical twist to your meal. smoothies,” suggests Moore.

4. Coconut it could offer protection against Alzheimer’s disease.

Central Michigan University researchers reported that the medium-chain fatty acid (MCFA) found in coconut forms ketones, chemicals that break down fats. These ketones are believed to compensate for the presence of cerebral glucose hypometabolism, an early sign of Alzheimer’s disease. The researchers said more research is needed and pointed to a small pilot study in which patients who ate a food rich in coconut mediterranean diet had improvements in some cognitive functions, compared to those in the study who followed a similar coconut-free diet.

5. Coconut can improve your smile.

Want to improve your oral health? According to Penn MedicineExtracting coconut oil is a way to prevent tooth decay, in addition to relieving bleeding gums and eliminating bad breath by eliminating bacteria in the mouth. To look for 2020 confirms this. To do this, swish 1–2 teaspoons of coconut oil in your mouth for 20 minutes. (Yes—that’s a long time to keep this up!) When you spit, the theory is that you’ll get rid of the toxins the oil draws out of your mouth. It’s important to keep brushing and flossing too, of course, he advises Cleveland Clinic – but coconut oil can be a healthy addition to your regular dental care to help you eliminate plaque and avoid gingivitis for good!

6. Coconuts can fight fungal infections.

At last count, more than 24 million Tik Tokkers viewed content on the site promoting coconut as a cure to get rid of unpleasant substances yeast problems. Well, don’t rush into this one just yet. It’s true, coconut oil was shown in the laboratory have antifungal properties. But before you insert anything into your vagina and possibly throw off the pH balance (or worse), we suggest waiting until there’s more research to back up this claim.

Photo by Lisa Mulcahy

Contributing Writer

Lisa is an internationally established health writer whose credits include Good Housekeeping, Prevention, Men’s Health, Oprah Daily, Woman’s Day, Elle, Cosmopolitan, Harper’s Bazaar, Esquire, Glamour, The Washington Post, WebMD, Medscape, The Los Angeles Times, Parade , Health, Auto, Family Circle and Seventeen. She is the author of eight best-selling books, including The Essentials of Theater.

Photo by Stefani Sassos, MS, RDN, CDN, NASM-CPT

Director of the Nutrition Laboratory

Stefani (she/her) is a registered dietitian, NASM certified personal trainer, and director of Good Housekeeping Institute Nutrition Laboratory, where it takes care of all content, tests and evaluations related to nutrition. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good housework Team fitness and exercise specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big ones. adjust Greek family.

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