Coconut is a fruit rich in good fats and low in carbohydrates, which brings health benefits such as giving energy, improving intestinal transit and strengthening the immune system.
The nutritional value of the coconut depends on whether the fruit is ripe or green, with an overall excellent content of mineral salts, such as potassium, sodium, phosphorus and chlorine, making its water work as an excellent isotonic drink in the post-workout.
Thus, this richness of coconut nutrients brings the following health benefits:
- Help to lose weight, because it is low in carbohydrates and rich in fiber, which increases satiety; Improve intestinal functioning, as it is rich in fibers; Act as an antioxidant and prevent disease, as it is rich in vitamin A, C and E; Strengthen the immune system, as it contains lauric acid, which prevents the proliferation of fungi, viruses and bacteria; Replenish minerals that are lost during physical activity, as they contain zinc, potassium, selenium, copper and magnesium.
The green coconut, normally sold on the beaches, is rich in water and its pulp is softer and less bulky than that of the mature coconut. In addition to the pulp and water, it is also possible to extract coconut oil and make coconut milk.
Coconut nutritional information table
The following table provides the nutritional information for 100 g of coconut water, raw coconut and coconut milk.
| Coconut water | Raw coconut | Coconut milk | |
| Energy | 22 calories | 406 calories | 166 calories |
| Proteins | - | 3.7 g | 2.2 g |
| Fats | - | 42 g | 18.4 g |
| Carbohydrates | 5.3 g | 10.4 g | 1 g |
| Fibers | 0.1 g | 5.4 g | 0.7 g |
| Potassium | 162 mg | 354 mg | 144 mg |
| Vitamin C | 2.4 mg | 2.5 mg | - |
| Calcium | 19 mg | 6 mg | 6 mg |
| Phosphor | 4 mg | 118 mg | 26 mg |
| Iron | - | 1.8 mg | 0.5 mg |
In addition to being able to be consumed fresh, coconut can be used in recipes for cakes, sweets and cookies, in addition to being able to be added in vitamins and yogurts. See how to make coconut oil at: How to make coconut oil at home.
How to make homemade coconut milk
Coconut milk is tasty and rich in good fats, besides not containing lactose and can be consumed by people with lactose intolerance or allergy to cow's milk protein. It has digestive, antibacterial and antioxidant action, helping to prevent diseases and improve intestinal functioning.
Ingredients:
- 1 tablespoon of hot water
Method of preparation:
Grate the coconut pulp and beat in a blender or mixer for 5 minutes with hot water. Then strain with a clean cloth and store in clean, capped bottles. Milk can be stored in the refrigerator for 3 to 5 days or frozen.
