Coconut: all its properties and health benefits

the fruit of coconut tree (Cocosnucífera) it is a wonderful creation of nature with multiple healthy benefits. The green coconut has a diameter of up to 40 cm and a weight of about 2.5 kg. It is surrounded by a thick shell with a waterproof, leather-like outer layer. Underneath it has another fibrous, which when dried acquires a hairy appearance.

Coming from Indonesia, the Philippines, India and Brazil, it is capable of coming out unscathed from long journeys adrift through the sea, colliding with the rocks. It can even survive a fire that burns everything down. But this is nothing compared to its properties as food.

Few fruits extract as many beneficial products for health as from coconut: you can drink the water it keeps inside or you can eat the fresh pulp and, by means of a series of simple processes, from this oil, butter, milk and flour can be obtained. 6 foods in 1 and many options to include them in the kitchen! In addition to the flowers of the palm tree, coconut sugar and an interesting sauce are extracted. There are already 8!

The properties of coconut

The coconut it is caloric, since 100 g of raw coconut provide about 342 calories that come from its saturated fats (34%). It is low in carbohydrates (4.8 g per 100 g) and protein (4.2 g per 100 g), although notable in fiber (8 g).

It has vitamins and minerals such as potassium, phosphorus, magnesium, iron and vitamins E, C and group B in small amounts.

Its water is an excellent isotonic drink and its oil is antiviral, antimicrobial and antifungal.

Coconut flour: lots of fiber and zero gluten

People with gluten intolerance have a valuable ally in coconut flour: It is used to make confectionery and bakery.

It is poorer in carbohydrates (16%) than cereal flours (70%) but, instead, it provides a lot of fiber (40% by weight, compared to 12% of whole wheat flour) and twice as much protein (26% by 13%).

Coconut flour is fattier than cereal flour, but if used in the appropriate amounts it does not have to cause any excess.

A delicious milk

Coconut milk is fat and thick. Depending on its dilution, it contains between 15 and 22% fat. It represents much less fat than that provided by whole cow’s milk (it has between 30 and 35% fat). However, if you want to lose weight, it is not recommended to take more than 60 ml of coconut milk a day and it should always be consumed of organic quality.

On the other hand, coconut butter is rich in manganese and copper.

coconut benefits

The virtues of the coconut are so extensive that it is often considered a superfood.

Reduce the cholesterol

75% of the fat in coconut is saturated, the kind associated with high cholesterol, but its rich in lauric acid It produces that it not only does not raise bad cholesterol, LDL, but also reduces it and increases good cholesterol, HDL, according to a study published in The Philippine Journal of Cardiology.

Beyond the biochemical studies are the historical evidence. The coconut has been part of the basic diet of the peoples of the Pacific Ocean who barely knew high cholesterol, obesity, diabetes, or heart or stroke attacks until they changed their traditional diet.

Rehydrating and nourishing water

Coconut water is a natural isotonic drink which is obtained from green coconuts, harvested with five or six months. It is light and provides sugars and fats in moderate doses, as well as minerals and vitamins. It can be used to make refreshing cocktails.

Its oil is antimicrobial

Ripe coconut is made up of 35% coconut oil, the only one made up of more than 50% medium chain fatty acids, easily digestible. They are assimilated without the help of bile, they are soluble in water and penetrate without problems into the bloodstream and liver, where they are transformed into energy and, secondly, into fat reserves, so they contribute less to obesity than other fats.

On the other hand, studies suggest that it possesses antimicrobial, antiviral and antifungal action, both internally and externally. can be used as body oil in fungal or bacterial infections. In tropical countries like Thailand it is used for cooking because it supports high temperatures well.

Why should you choose the first cold pressing

The beneficial effects of the oil can only be attributed to that obtained by cold pressing freshly harvested coconuts (preferably organic), without refining, bleaching or deodorizing, and glass packaging, ready to be used. Another thing is copra oil, which is extracted from the dried pulp by boiling it or mixing it with solvents. This is used to make soaps or hydrogenated to use it as a food ingredient in pastries, pastries, ice creams and ready meals.

Coconut in the kitchen

To know if a coconut is in good condition, it is enough to shake it. If you hear the water when you move it, it’s cool. When opening it, it is convenient to remove the water by making a hole with a sharp knife in one of its three eyes.

The pulp is extracted by breaking the coconut with a hammer or by wrapping it in a cloth and throwing it on the ground. To preserve its pulp you have to place it in a container with water and store it in the fridge. It lasts up to three days if the water is changed daily.

When purchasing ready-to-eat coconut water, certain precautions must be taken. Not all coconut water on the market is equally pure. In fact, pure coconut water, to which health benefits can be attributed, is that freshly extracted from the fruit or properly packaged, without additives.

Many products that are marketed as such usually have ascorbic acid (vitamin C) added as a preservative, and even sweeteners and other additives. Nor is it authentic coconut water that comes from concentrates.

The coconut meat can be used to prepare original recipes. It can be included as the main ingredient in a first course, incorporated into nutritious and healthy shakes and, of course, it is ideal for giving an exotic touch to desserts of all kinds.

One use for each derivative

Oil: suitable for frying due to its stability. Its high price in Europe makes it advisable to use it in preparations that require a small quantity. It is usually in a solid state until heated.Flour: In addition to being used in pastries, it can be mixed with mueslis, yoghurts or smoothies. It provides a delicate coconut aroma plus an extra dose of fiber, valuable fatty acids and protein.Butter: It is an excellent substitute for butter, especially when it accompanies sweet ingredients. It can also enrich smoothies and mueslis, or add flavor to a multitude of recipes. It should not be used for frying, because the fiber burns.Milk: Perfect for making fruit smoothies and giving an exotic touch to sauces, pastries and soups.