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Coconut is the fruit of the coconut palm (Cocos nucifera).
It’s used for its water, milk, oil, and tasty meat.
Coconuts have been grown in tropical regions for more than 4,500 years but recently increased in popularity for their flavor, culinary uses, and potential health benefits (1).
Here are 5 health and nutrition benefits of coconut.
1. Highly nutritious
Unlike many other fruits that are high in carbs, coconuts provide mostly fat
They also contain protein, several important minerals, and small amounts of B vitamins. However, they’re not a significant source of most other vitamins .
The minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol.
They’re also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.
Here are the nutrition facts for 1 cup (100 grams) of raw and dried coconut meat :
2. May benefit heart health
Studies have found that people who live on Polynesian islands and frequently eat coconut meat have lower rates of heart disease than those who follow a Western diet.
However, native Polynesians also eat more fish and less processed foods, so it’s unclear if these lower rates are due to eating coconut or other aspects of their diet.
Another study in 1,837 Filipino women found that those who ate more coconut oil not only had higher levels of HDL (good) cholesterol but also higher levels of LDL (bad) cholesterol and triglycerides.
Overall, it concluded that coconut oil has a neutral effect on cholesterol levels .
Consuming virgin coconut oil, which is extracted from dried coconut meat, may reduce belly fat. This is especially beneficial because excess belly fat increases your risk of heart disease and diabetes.
3. May promote blood sugar control
Coconut is low in carbs and high in fiber and fat, so it may help stabilize your blood sugar.
One rat study found that coconut had antidiabetic effects, possibly due to its arginine content. Arginine is an amino acid that’s important for the functioning of pancreatic cells, which release the hormone insulin to regulate your blood sugar levels.
4. Contains powerful antioxidants
Coconut meat contains phenolic compounds, which are antioxidants that may help protect cells from oxidative damage. The main phenolic compounds identified include :
gallic acid
caffeic acid
salicylic acid
p-coumaric acid
Lab tests on coconut meat have shown that it has antioxidant and free-radical-scavenging activity .
The polyphenols found in it can prevent the oxidation of LDL (bad) cholesterol, making it less likely to form plaques in arteries that can increase the risk of heart disease (4Trusted Source).
Coconuts contain polyphenol antioxidants that can protect your cells from damage, which may reduce your disease risk.
5. Easy to add to your diet
Flaked or shaved, coconut adds a nice flavor to savory dishes. Its meaty texture and flavor work well in curries, fish stews, rice dishes, or even on breaded shrimp.
Shredded coconut is great for baking and adds a touch of natural sweetness and moisture to cookies, muffins, and quick breads.
Coconut flour is used in baking as a substitute for wheat flour. It’s gluten-free, nut-free, and a popular option for anyone who’s counting carbs.
Because it’s grain-free, the flour is also good for those on the paleo diet, which does not allow grain products like regular wheat flour.
However, coconut flour is best used in recipes that have been tested, as it won’t rise like wheat flour and absorbs more liquid than other types of flour.
Coconut is versatile in the kitchen and works well in both sweet and savory foods. It’s a great choice for those on low-carb, paleo, gluten-free, or nut-free diets.
Potential drawbacks
Because they’re so high in fat, coconuts are also high in calories.
Coconut is high in calories, so if you’re watching your weight, keep your portions small. Check with your healthcare provider about eating it if you have very high cholesterol or are at risk of heart disease.
The bottom line
Coconut is a high-fat fruit that has a wide range of health benefits.
These include providing you with disease-fighting antioxidants, promoting blood sugar regulation, and reducing certain risk factors for heart disease.
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