Useful properties of coconut for humans. Calorie content of coconut or hit the extra weight with coconut! coconut meat calories

For some citizens in our country, this fruit still retains its mystery. What is the use of snow-white pulp and tender transparent milk of coconut? And should you be careful when eating this overseas delicacy?

It is believed that knowledge about coconuts came to us from Indonesia, Brazil, Thailand and the Philippines. In addition, Portuguese roots can be traced in the name of the palm tree. The word "coco" means "monkey" in Portuguese. The fact is that three spots on the surface of the fetus are very similar to the muzzle of a monkey.

What does it consist of

It belongs to the Palm family and the genus Cocos (being its only representative). Coconut is called a nut by mistake. From the biological side, in its type, this fruit is a drupe weighing up to 2.5 kg.

It contains an outer shell (exocarp) and an inner shell (endocarp - three spots or pores “flaunt” on it).

Under the shell are endosperm and white pulp with a unique valuable composition. At first, the endosperm is a clear liquid with drops of oil - coconut water. As it matures, the water becomes coconut milk, a milky emulsion. In a fully ripened coconut, the milk thickens and becomes hard.

Calorie and nutritional value

The pulp of the fruit 100 gr. contains approximately 360 kcal. The calorie content of coconut water is almost zero (16.7 kcal per 100 gr.). Nutrient content per 100 grams:

fruit properties

The unusualness of this tree is manifested in its comfortable existence near sea water. However, he does not need it. With its shallow roots, the palm easily absorbs moisture from the richly irrigated soil on the seashore.

Interestingly, salt water does not harm the coconut skin. A nut that has fallen into the sea and, after a long journey, is washed ashore, gives life to a new palm tree.

Healing components

Due to the rich vitamin and mineral composition, this fruit is an ideal tool for saturating and replenishing energy:

These substances are contained to a greater or lesser extent by the pulp itself, and the intrafetal fluid, and oil.

What is useful

Coconut is useful in cases:

• urological and nervous diseases;
• adherence to a vegetarian diet;
• hormonal imbalance (pathology of the thyroid gland);
• metabolic syndrome and type 2 diabetes;
• weakening of the immune system;
• visual impairment and eye diseases;
• diseases of the heart and blood vessels;
• joint diseases.

The benefits of coconut for the heart are due to the presence of saturated (but healthy) fats, which normalize cholesterol and prevent atherosclerosis. Coconut inhibits the growth of tumors. Its milk and pulp are an excellent antimicrobial and anti-inflammatory agent. These properties allow the product to be used to combat allergic manifestations on the skin and acne.

Thanks to the fiber, coconut stimulates the activity of the intestines. Coconut pulp and oil reduce the body's addiction to antibiotics. You can also make ear drops from coconut pulp to help with pain.

coconut water

Fruits with coconut water are not often found. It is found in unripe fruits. This is not coconut milk (obtained by mixing the pulp with water). They differ in taste. Coconut water is low in calories, free of harmful fats, and tastes cool and sweet-sour.

The benefits of coconut water are manifested in:

• quenching thirst;
• restoration of water balance in the body;
• deliverance Bladder from infections.

Saturation beneficial substances endows coconut water with the properties of an almost saline solution.

Pasteurized coconut water without preservatives and dangerous impurities is this wonderful liquid with the full preservation of the beneficial properties of coconut, delivered directly to the human body. Of course, fresh fruit is healthier. But it is not always possible to use it constantly.

It is not in vain that this wonderful fruit is so widely used in various fields of human activity. We rarely eat it fresh. But if such an opportunity arises, it cannot be avoided. After all, the unique properties of this unusual product bring obvious benefits to human health and its appearance.

Contraindications and harm

Coconuts are practically devoid of contraindications, except for individual immunity. Sensitive people should take this into account.

Also, they should not be carried away by people prone to diarrhea and weight gain.

Areas of use

Fresh or dried pulp of the fruit, as well as flakes, are used as food. Regular consumption of products with coconut pulp normalizes metabolism. Coconut adds energy without excess fat. Coconut chips and dishes with it strengthen the immune system, give good protection against viral and fungal infections. Coconut flakes cleanse the intestines of toxins.

It is added to:

• salads;
• baking;
• cereals;
• snacks;
• puddings.

Made from coconut milk:

• soups;
• sauces;
• beverages;
• sweet dishes;
• Dessert.

But the benefits of coconut are not limited to the field of cooking, medicine and cosmetics. Fibers that are on a hard shell (coir) are used to make durable ropes, ropes, carpets, brushes and other household items and building materials. Various souvenirs, toys, dishes and even musical instruments are made from the shell itself.

For cosmetic purposes

Coconut milk useful for internal and external use (masks and lotions). Together with glucose, coconut milk is used in medicine for intravenous injections. This solution has an effect on dehydration by maintaining the correct fluid level.

Its exclusive benefit for the skin is manifested in the fact that it tones and refreshes it. It makes sluggish and aging skin elastic. Excellent results are obtained in the treatment of acne and allergic rashes with coconut milk. It dries and soothes inflamed skin.

Coconut oil

It is actively used in cosmetic procedures. After its external application, the appearance becomes more attractive.

Coconut oil is simply irreplaceable if the skin is dry, with cracks and redness. Due to the presence of saturated fatty acids in it, it is quickly absorbed, moisturizes the skin and makes it velvety.

Coconut oil is effective for all types of burns (including sunburn). Dull split ends from exposure to this remedy become healthy and shiny.

In addition, coconut oil is the most valuable dietary product. The presence of lauric acid in it means protection against pathogenic microorganisms, yeast, bacteria, viruses, fungi. Capric acid stimulates activity against microbes. Coconut oil does not burden the liver due to its easy digestion and promotes healthy intestinal flora.

Delicious recipes

First of all, the coconut must be opened. To do this, you will have to arm yourself with a knife and a hammer:

1. With the tip of a knife, make a hole in one of the three eyes, which will be softer than the rest.
2. Drain the liquid and drink immediately, it does not keep for a long time.
3. With a hammer, start tapping the perimeter, turning the fruit.
4. After a couple of circles, the shell will crack.
5. Now it can be easily removed by simply pulling it to the sides. If you're lucky, the pulp will remain intact.

Now you can start cooking.

Recipe number 1 "Three in one"

From one coconut you can get three useful products at once:

1. Grind the pulp with a blender or grater.
2. Pour the resulting shavings with warm water.
3. Leave for a while to cool completely.
4. Remember pulp crush. Don't whip!
5. Strain the mixture after three to four hours. The string can be dried.
6. Place the liquid in the refrigerator for several hours.
7. Poke a hole in the hardened oil and carefully drain the bottom layer of liquid.
8. Collect the oil in a separate container.

Thus, from one fruit you can get about 50 g of butter, a glass of whey (weakly concentrated milk) and a whole "mountain" of fresh fragrant shavings.

Recipe number 2 "Vitamin Raffaello"

The remaining shavings are perfect for this dessert.

Ingredients:

• a mixture of any nuts and coconut flakes (in any proportion) - 250 grams;
• medium-sized bananas - 1.5 pieces;
• dates - 20 pieces;
• coconut flakes for the top layer - 1 cup.

Cooking process:

1. Grind the coconut-nut mixture into flour or very fine crumbs using a blender or meat grinder (scrolling several times).
2. Grind the dates (pitted) and bananas to a paste. Half of a banana can be replaced with some other soft fruit (apricots, peaches, mangoes, etc.).
3. If the mass is too thick, then add a little water or juice.
4. Mix it with nut flour.
5. Roll the dough into balls (grease your hands with coconut oil to reduce stickiness).
6. Sprinkle shavings on top.
7. Put the finished sweets in the refrigerator for three to four hours.

Such a dessert turns out to be very satisfying and no less healthy. For greater originality, you can place a small whole nut or berry in the center of each ball.

Recipe No. 3 "Lazy Coconut Oatmeal" without cooking

This recipe will help diversify your usual breakfast.

Ingredients:

• oatmeal (which is cooked from 20 minutes) - 2 tbsp. spoons;
• coconut milk - 1 cup;
• honey (maple syrup) - 2 teaspoons;
• berries (raspberries, strawberries, blueberries, etc.) - 2 handfuls;
• coconut flakes - for decoration.

Cooking process:

1. Pour milk over cereal and mix well. Coconut milk can be used ready-made or you can make your own. To do this, beat the pulp of one coconut with a blender with 300 - 400 ml of warm water and strain.
2. Add berries and sweetener to taste.
3. Transfer the thoroughly mixed mass to a sealed container and leave in the refrigerator for several hours, and preferably all night.
4. In the morning (or after the required time has passed), take out a ready-made breakfast, decorate it with coconut flakes and enjoy the surprisingly delicate taste of an exotic delicacy.

This recipe can be varied by adding poppy seeds, sesame seeds, chia seeds, nuts, or dried fruits to it. It is not recommended to use sugar, condensed milk and other similar products as a sweetener, because. this will make the porridge much less healthy.

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The mere memory of a coconut gives rise to wonderful and pleasant associations. White beaches, azure seas and, of course, tall green palm trees come to mind. However, the modern rhythm of life allows you to eat this fruit not only on the islands. Today it can be easily found in large supermarkets. This is a good incentive to start using coconut for weight loss.

Residents of Asian countries regularly consume this fruit. Which is not surprising, because it contains many minerals and elements that have a positive effect on health and figure. It can be seen that obesity and weight problems are not common in Asia. And all because both men and women revere and actively use the gifts of nature, such as coconut, for food.

Tropical treasure of beauty

Grown under the bright rays of the sun, the coconut is a hard ball filled with sweet water. The benefits are hidden both in its pulp and in milk.

• vitamins of groups B, C, E, H;
• cellulose;
• calcium, phosphorus, iodine;
• potassium, iron, copper;
• beneficial acids.

However, the main component that helps to lose weight and look young is lauric acid. It stimulates fat burning, improves digestion and dulls appetite. Together, this gives impetus to active weight loss.

In addition, being a fairly satisfying product (due to fiber), coconut does not add extra pounds. The fats that make up the pulp and milk are converted into pure energy, without having time to gain a foothold in the body. For this quality, coconut oil is recommended for use on a keto diet.

The combination of the beneficial properties of the fruit also has a good effect on the appearance: the skin becomes even, the hair is shiny, the nails are healthy.

The nutritional value

The benefits of coconut for weight loss cannot be underestimated. The key feature of the fruit is in the fats it contains. Dissolving, they turn into special substances that break down the fat layer.

It is due to the high level of healthy fats that the calorie content of coconut is also not low. There are 355 kcal per 100 g of pulp. And milk in the same volume is calculated at only 19 kcal.

Pay attention to these numbers only when calculating the calorie content of your menu. Otherwise, they do not threaten weight loss.

Health impact

The main contraindications to the use of coconut for weight loss are allergies and obesity.

But for people with gastrointestinal diseases, the fruit will be useful, as it normalizes digestion. Coconut also has a positive effect on the health of a pregnant or lactating woman. In addition, pulp and milk strengthen the heart muscle and blood vessels.

Diet from the Sunny Islands

The coconut diet is gaining more and more popularity and is becoming the favorite of many women. Thanks to the different feeding options, the main product does not get bored. And for the pleasant taste and visible effect of losing weight, coconut is increasingly taking root in the menu of modern thin people.

The main benefits of the diet:

• no constant feeling of hunger;
• there are no strict restrictions in the diet;
• delicious menu;
• fast and high-quality weight loss;
• stable supply of energy;
• body cleansing.

Eating fruit, according to the rules of the diet, you can not worry about feeling unwell, tired and weak. Everything is just the opposite, because it gives a charge of positive mood and strength.

Coconut is allowed to be used on other diets. For example, in the Dukan method for weight loss, there is also a place for this fruit.

Where and how to choose a fruit

Undoubtedly, it is best to eat coconut somewhere on the islands in the Pacific Ocean. There you can not worry about its naturalness and usefulness for weight loss.

But we live in the 21st century, where people in the northern latitudes indulge themselves with exotic products. Today, a whole coconut can be ordered from many online supermarkets for home delivery.

How to understand that the fruit is tasty and healthy:

• by weight - a ripe coconut is heavy;
• by sound - when shaken, you can hear that there is milk inside;
• on the shell - the surface is without damage and cracks, without mold and other defects;
• according to the "eyes" - on one side of the coconut there are 3 dark circles;
• by dryness - the fruit must be dry.

However, coconut is a very capricious fruit, and even with apparent ripeness, its flesh can be affected or spoiled. Try to buy fruit from trusted suppliers, this will reduce the risk of an unsuccessful purchase.

Coconut meat, shavings and milk are easy to find in a large grocery store ready to eat.

Weight loss rules

Coconut weight loss promises high-quality weight loss. This means that the lost kilograms (subject to a healthy diet) will not return.

The basic principles of the diet:

• drink enough liquid (1.5-2 l);
• exclude fatty, fried and smoked foods, sweets, muffins from the menu;
• eat 4 times a day;
• do not exceed the daily volume - 1200 kcal;
• engage in physical activity.

On a diet, you can eat both fresh and dried coconut. The second is usually sold in the form of candied fruits. Their calorie content is quite high - about 660 kcal per 100 g. But do not be afraid. To satisfy your hunger, you need only 3-5 cubes, and their calorie content is much less.

Following the main rules, you will help the body break down body fat, remove toxins and strengthen the immune system.

Important information

Doctors recommend abandoning the coconut diet for serious health problems. After all, the sharp appearance of a large amount of this fruit on the menu leads to an increase in cholesterol, and as a result, to the occurrence of heart pathologies.

To avoid this, you should adhere to all the rules of the methodology and not abuse the main product.

Coconut Diet Options

We offer you 4 ways to achieve harmony. They differ in the supply of the main product and duration.

In any case, choosing this or that technique, you will benefit the body and lose a few extra pounds.

Fasting day

This weight loss method is based on the use of coconut pulp in pure form. It saturates well, so hunger on such a diet is not felt.

The essence of unloading:

• The menu consists of grated pulp and unsweetened herbal or green tea.
• The entire volume of the coconut product should be divided into 4-5 equal portions and eat them throughout the day.
• The interval between doses is at least 3 hours.

On average, you can lose 1.5-3 kg per day of coconut unloading.

Menu for 4 days

The most popular weight loss option is the 4-day diet. Here all coconut parts are used - pulp and milk. Therefore, for the period of weight loss, 4 fruits will be enough for you.

Due to the fact that the pulp of the fruit is difficult to chew, the digestive tract has to secrete more gastric juice. This leads to the proper oxidation of food and its processing.

In addition to coconut, the diet includes such light foods as cottage cheese, tea, buckwheat or rice. Cereals can be replaced at your discretion, but make sure that they are dietary.

For 4 days really get rid of 4-6 extra pounds. So, the menu of the 4-day coconut diet:

Spend all meals slowly and measuredly. Let your stomach rest after each serving.

If you can't use the whole fruit, purchase the ingredients separately. Make sure that coconut milk in a diet does not exceed 2 cups daily in volume.

Many prolong such a diet up to 7 days.

Weight loss in 4 weeks

A long-term option for those who want to gradually move to proper nutrition. The idea of ​​​​a diet is to exclude all fats from the diet: both animal and vegetable.

The menu is divided into stages:

• 1 Week . It is strictly forbidden to eat sweets, sugar, cereals, pastries, fruits. The menu consists of protein products, vegetables.
• 2 weeks. The diet consists of liquid soups, vegetable and fruit juices, smoothies, dairy products.
• 3 weeks. A great time to introduce non-starchy vegetables (all green vegetables, bell pepper), fruits, dietary cereals.
• Week 4 includes all system products. simple carbohydrates, alcohol, hearty fruits are still prohibited.

Every meal should start with a tablespoon of coconut oil. They also replace all fats. The product can be added to salads, vegetables are baked with it, etc.

Daily calorie content does not exceed 1200 kcal. Carefully select products, because the calorie content of coconut oil in 100 g is 860 kcal.

coconut water diet

A good option to lose weight if you are in the Southern countries. There, the fruits are sold, as they say, directly from the palm tree. And coconut water is not a concern.

Do not confuse liquid with commercial coconut milk. Natural juice does not have that heavenly taste familiar to us. This is plain, slightly sweet water.

Weight loss comes down to 3 rules:

1. Drink a glass of juice before every meal.
2. Eliminate fatty, fried, smoked and other unhealthy foods.
3. Exercise regularly.

Due to its nutritional properties, coconut water moisturizes the body well: it lubricates the joints, saturates the muscles and skin.

The low calorie content of the juice allows you to actively use it for weight loss. However, remember, we are talking about natural water.

coconut wrap

In addition to using coconut internally, it can be effectively used externally as well. Wrapping with coconut oil is a great way to restore skin elasticity, firmness and healthy appearance. In addition, the procedure eliminates the "orange peel" and stretch marks.

However, there are cases when wrapping can be harmful:

• with an allergic reaction to oil;
• with irritation and skin diseases;
• at elevated body temperature.

To have a pleasant and healthy treatment at home, you will need coconut and olive (or other moisturizing) oil, scrub, cling film, warm clothes and a blanket.

Carrying out algorithm:

1. To begin with, the skin must be steamed and cleansed. To do this, take a bath and treat problem areas with a scrub.
2. Pat your skin dry with a towel, and gently massage in coconut oil.
3. Wrap the place of application with a film and dress warmly. For a visible result, you need to create a thermal effect.
4. Since this wrapping option is not extreme, it is allowed to keep it for 30-40 minutes. Focus on your well-being.
5. After removing the film, blot the affected area with a paper towel. It is not necessary to take a shower again.

Before using the oil for wrapping, it is recommended to warm it up slightly. In addition, natural coconut ether tends to solidify in a cool temperature.

Recently, all kinds of diets are gaining more and more preference in women's society. And today, probably every woman at least once in her life tried to try at least the most primitive of them.

There are a huge number of diets, but each person is helped only by an individually selected one, depending on the characteristics of the organism. All diets can be divided into two types: those in which low-calorie foods are consumed in unlimited quantities and those in which food is consumed high-calorie foods, but within strictly limited limits. It is among the latter and referring coconut.

Coconut saves weight

Coconut, or rather its pulp, has long been eaten. Despite the fact that the calorie content of coconut is quite high ( 364 kcal/100 gr), it is an integral part of many diets. The secret to weight loss here is not in the calorie content of coconut, but in the fact that it contains fatty oils that help burn fat in the body. This leads to weight loss.

We chew coconut and lose weight!

There is an opinion that it is not the composition, but the structure of the fruit that contributes to weight loss when eating coconut. The pulp itself is nothing more than fiber, which also affects the calorie content of coconut. Everyone is probably familiar with the process of chewing the hard flesh of a coconut. So right at this moment in oral cavity a large amount of saliva is released, which contributes to the primary breakdown of the sugars contained in the pulp of the coconut, already in the oral cavity.

No matter how carefully we chew the pulp of coconut in the oral cavity, solid particles will still remain. At the same time, during chewing, a large amount of gastric juice is secreted in the stomach. And when the almost chewed coconut pulp enters the stomach, it instantly begins to split into simpler compounds.

Solid particles also fall under the process of digestion, and since. these are fiber fibers, the process is somewhat delayed. After all, as you know, fiber is digested for a long time. In addition, in the process of splitting, it swells and increases in volume, while filling the space in the stomach. This fact helps to reduce the feeling of hunger. And the fact that coconut fiber will be digested for a long time in the stomach suggests that the feeling of hunger will not arise for a long time.

Benefits of coconut

In addition to influencing the process of losing weight, high-calorie coconut has other beneficial properties. First of all, regular use of coconut contributes to the acquisition of healthy skin. In addition, it has a beneficial effect on the processes of skin regeneration, eliminates age spots, eliminates acne and significantly reduces the oiliness of the skin.

Scientists have proven that regular consumption of coconut, whose calorie content is high, helps to increase the body's resistance to infectious and colds. At the same time, statistics claim that lovers of coconut are much less likely to catch a cold.

As for coconut oil, it is also not deprived of useful properties. By eating high-calorie coconut oil, you can prevent the development of atherosclerosis and various cardiovascular diseases.

In light of the above, only one thing can be said: eat coconut and be healthy!

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Coconut, or coconut is the fruit of the coconut palm and, according to biological parameters, is drupe. Coconut owes its name to its appearance - on the surface of the fruit there are three depressions resembling the face of a monkey (from the Portuguese coco- monkey). Coconut palms grow in many countries with a tropical climate, sandy soils and the proximity of the ocean are ideal for them, therefore Malaysia is considered the birthplace of the coconut, where the weather conditions are most favorable.

A coconut has an almost round shape (sometimes with a slight elongation), the size of the fruit ranges from 12 to 30 cm in length, the weight can reach one and a half kg, the coconuts that are familiar to us weigh 350-400 g. The coconut is a complex fruit, upper dense part ( coir) is covered with stiff hairs, the inner flesh is white ( copra) is protected by a thin shell Brown. Inside the copra is a clear liquid ( endosperm), which thickens and whitens as the coconut matures. The liquid is called “coconut water”, when microparticles of oil released by copra get into it, it thickens and can completely harden. The taste and aroma of coconut pulp are unique, there are no analogues in nature.

coconut calorie content

The calorie content of coconut is 354 kcal per 100 grams of product.

Coconut pulp contains indigestible dietary fiber that normalizes activity gastrointestinal tract, stimulating intestinal motility and being a kind of "scrub" that removes deposits from the intestinal walls. Coconut is a supplier of high quality vegetable fat, which by definition cannot contain cholesterol (calorizator). The product has an impressive vitamin-mineral complex, which includes: vitamins, minerals are released, which is important for the body, it is necessary for conversion into hemoglobin and is involved in the processes of cell growth and pigmentation of the hairline. Lauric acid, which is rich in coconuts, promotes the conversion of saturated fatty acids into useful ones, has an antimicrobial property.

Coconut water is still used as a saline solution in countries where coconuts are a common staple. Coconut oil is a versatile product, it can be added to food (cereals, dough, etc.) and used to moisturize the skin.

Harm of coconut

Often there is an individual intolerance to coconut, allergic reactions after its use. Abuse of coconut is not recommended for those who have a "weak" stomach due to the high fiber content.

When choosing a coconut, you should pick it up, visually assess the integrity of the shell and the absence of dents, chips and impact marks. Then the coconut should be shaken, if the sound of splashing liquid is heard inside - you can safely buy coconut. The absence of all kinds of sounds indicates that the nut was plucked a long time ago, the liquid dried up or poured out through microcracks.

In order to get coconut water, you need to carefully make a hole in one of the three recesses on the back of the coconut. After draining the liquid, you need to arm yourself with patience and the simplest tools - a hammer, a screwdriver or a sharp, strong knife. On the surface of the coconut there is an "equator" - a visible strip that divides the fruit in half. It is along this line that you need to make several holes, and then, with some effort using a wide knife blade, divide the coconut into halves. Carefully remove the white pulp, and use the shell for decoration or as desired.

The use of coconut in various fields

Waste from the production of coconut oil is an excellent feed for livestock, the fibers surrounding the nut are the raw material for the manufacture of ropes, ropes, brushes, carpets and mats. Coconut shells are used to make handicrafts, souvenirs, buttons, musical instruments and utensils.

In cosmetology, coconut oil is widely used, based on it:

• Face and body masks;
• Creams for sunburn;
• Massage mixtures;
• Lip balms;
• scrubs;
• Masks for hair and scalp;
• Remedies for sunburn;
• Creams for cracked skin and stretch marks after pregnancy.

Coconut in cooking

Coconut is used to make desserts, creams, add to pastries and decorate ready-made delicacies. Pieces of coconut are part of many mixtures of nuts and dried fruits, the nut goes well with some meat dishes, is a traditional ingredient in Asian cuisines. Made from coconut alcoholic drinks- liqueurs, tinctures.

More coconut, about its benefits, see the video "Coconut Milk, Coconut Oil" of the TV program "Live Healthy".

Once upon a time, Christian missionaries seriously took up arms against coconuts. The priests who preached among the natives of the Pacific Islands called coconut palms "lazy trees" and cut them down mercilessly. The reason for this was the tendency of the local population to make everything that is needed for life from coconuts, ranging from clothing, furniture and ink, ending with jam, wine and vinegar, instead of extracting all this with sweat and blood, in incessant labor. By the way, coconut is not a nut at all, but a bone with a kernel containing tasty and healthy pulp.

Nutritional value and chemical composition of coconut

Nutritional value of 100 g:

• Calories: 354 kcal
• Proteins: 3.33 gr
• Fat: 33.49 gr
• Carbohydrates: 6.23 gr

• Dietary fiber: 9 gr
• Ash: 0.97 gr
• Water: 46.99 gr
• Mono- and disaccharides: 6.23 g
• Saturated fatty acids: 29.698 g

Vitamins:

• Vitamin B1 (thiamine): 0.066 mg
• Vitamin B2 (riboflavin): 0.02 mg
• Vitamin B3 (pantothenic): 0.3 mg
• Vitamin B6 (pyridoxine): 0.054 mg
• Vitamin B9 (folic): 26 mcg
• Vitamin C: 3.3 mg
• Vitamin E (TE): 0.24 mg
• Vitamin K (phylloquinone): 0.2 mcg
• Vitamin PP (Niacin equivalent): 0.54 mg
• Choline: 12.1 mg

Macronutrients:

• Calcium: 14 mg
• Magnesium: 32 mg
• Sodium: 20 mg
• Potassium: 356 mg
• Phosphorus: 113 mg

Trace elements:

• Iron: 2.43 mg
• Zinc: 1.1 mg
• Copper: 435 mcg
• Manganese: 1.5 mg
• Selenium: 10.1 mcg

Unlike unripe green coconuts, whose juice is used instead of water and rivals the physical solution in sterility, the milk of ripe fruits, obtained from their pulp mixed with water, is very fatty and high-calorie.

The benefits of coconut are due not so much to its nutritional value as to the high content of micro and macro elements. In addition, coconut pulp contains all B vitamins, ascorbic acid, vitamins E, PP, K and choline.

Benefits of coconut

Beneficial features coconut, due to its composition, are widely used in cosmetology and dietology. Coconut milk is an important ingredient in moisturizing and regenerating creams, emulsions and serums, sunscreens. Due to the lauric acid contained in the pulp, coconut is a natural antiseptic, has an antimicrobial, anthelmintic and antiviral effect on the body.

Eating coconut strengthens the immune system, tones, reduces the level, has a positive effect on the genitourinary system, helps people suffering from constipation and increased gas formation. Coconut milk has anti-cancer properties, lowers blood sugar levels, removes toxins, promotes fat burning.

Harm of coconut

Despite such an abundance of useful properties, coconut milk, like any other product, has certain contraindications. Why is coconut harmful? Aspiring to lose weight, the abuse of a high-calorie and very nutritious dish is unlikely to help achieve the desired result. The recommended dose of coconut pulp for women is 25 g, and for men - 38 g per day.

Coconut is contraindicated for persons suffering from intestinal motility disorders with recurring diarrhea, as well as for allergy sufferers and patients with intolerance to substances that make up the pulp or milk.

The benefits of the presence of coconut in the diet of pregnant women are obvious and proven. Coconut milk is a natural isotonic drink and is excellent for replenishing salt and fluid losses in the body. Coconut milk is included in the diet of underweight children, as well as for strengthening and growth of bone tissue. A product rich in phosphorus and potassium is useful for a growing organism, for bones, teeth. In addition, the composition of this milk is very close to natural mother's milk, which in itself is a significant advantage.