6 Health Benefits and Facts

You know how delicious, refreshing and hydrating coconut water can be after a tough workout. Things you might not know: Coconut in many forms can boost your health in surprising ways, and it’s super easy to use this delectable fruit to your advantage every day.

According to the data of the United States Department of Agriculture, 100 grams of raw coconut contains 3.33 grams of protein, 15.2 grams of carbohydrates, 9 grams of fiber and many other vitamins and minerals.

“Various parts of the coconut offer different health benefits,” says Laura Iu, CDN, RD, a registered dietitian nutritionist and certified intuitive eating consultant in New York City. “Coconut meat, the white flesh of the coconut, is rich in fibre, B vitamins and minerals such as copper, manganese and iron, while water is rich in electrolytes.”

Some experts think that coconut oil is not as beneficial as the flesh of the fruit. According to data from Harvard University’s TH Chan School of Public Health, coconut oil is 100% fat and 80-90% is saturated, meaning it’s not good for your heart. A new study from Brazil found that although the popularity of using coconut oil in cooking has recently increased, many people do not know that the lauric acid it contains can worsen your cholesterol levels. (Lauric acid is a medium-chain fatty acid.) Similarly, a recent study out of Germany found that replacing coconut oil with unsaturated fat could reduce both total and LDL cholesterol.

Therefore, you may want to consider limiting virgin coconut oil in your diet. You can try MCT oil instead; This is a lauric acid-free supplement derived from coconut oil. “MCT oil has a high smoke point, which means it is suitable for higher cooking temperatures and can be used for stir-frying, baking, or sautéing,” says Iu.

Health benefits of coconut

Let’s take a closer look at six key ways coconut can have a positive impact on your body’s functioning and make you feel great.

1. Coconut is an incredible energy booster.

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

“Desiccated coconut can enhance the flavor of stir-fry, granola, and breakfast cookies, among other recipes,” says author Marisa Moore, RDN. Plant Love Kitchen.

2. Coconut is great for your bones.

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

3. Coconut is rich in fiber.

Your body needs fiber to properly manage sugar in your system; This regulates your appetite and keeps your blood sugar at healthy levels. Good news: It’s full of coconut. Keep this in mind: “The amount of fiber in coconut depends on the part of the coconut, the product, and its preparation,” says Iu. “For example, one cup of raw coconut meat offers about 7 grams of dietary fiber, while 1 cup of coconut water has less than 1 gram.” Is there a perfect way to incorporate this into your diet? “With 4 grams of fiber in a 1.5-oz piece, fresh coconut is a high-fiber option to add a tropical twist to smoothies,” says Moore.

4. Coconut May Provides protection against Alzheimer’s disease.

Researchers at Central Michigan University reported that the medium-chain fatty acid (MCFA) found in coconuts creates ketones, chemicals that break down fats. These ketones are thought to offset the presence of glucose hypometabolism in the brain, which is an early symptom of Alzheimer’s disease. The researchers said more research is needed, noting a small pilot study in which patients eating a Mediterranean diet rich in coconut showed improvements in some cognitive functions compared with those following a similar diet that did not contain coconut.

5. Coconut can improve your smile.

Do you want to improve your oral health? According to Penn Medicine, coconut oil pulling is a way to prevent tooth decay, as well as relieve bleeding gums and get rid of bad breath by eliminating bacteria in your mouth. Research from 2020 supports 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 that up!) When you spit, the theory is that you’ll get rid of the toxins that the oil releases from your mouth. Of course, it’s important to continue brushing and flossing your teeth, according to the Cleveland Clinic; But coconut oil can be a healthy addition to your regular dental care to help you eliminate plaque and eliminate gingivitis for good!

6. Coconut can fight fungal infections.

At last count, more than 24 million Tik Tokkers have viewed content on the site touting coconut as a cure for bad yeast problems. Well, don’t run away with it yet. That’s right, coconut oil has been shown in the laboratory to have antifungal properties. But before inserting anything into your vagina and possibly disrupting the pH balance (or worse), we recommend waiting until there is more research to support this claim.

Contributing Writer

Lisa is an internationally renowned 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, Los Angeles Times, Parade, Health, Self, Family Environment and Seventeen. She is the author of eight best-selling books, including Theater Fundamentals.

Nutrition Laboratory Director

Stefani (she/her) is a registered dietitian, NASM-certified personal trainer, and director of the Good Housekeeping Institute Nutrition Lab, where she is responsible for all nutrition-related content, testing, and reviews. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. Room Good Housekeeping staff fitness and exercise specialist. Stefani is committed to providing readers with evidence-based content to promote informed food choices and healthy living. She is an avid CrossFitter and passionate home cook who loves spending time with her older daughters. to place Greek family.