Coconut is healthy, rich in nutrients and has many health benefits. Therefore, it is not surprising that it is considered one of the most nutritious fruits in the world. Its pulp is full of mineral salts, such as calcium, magnesium, zinc, iron, selenium, manganese, phosphorus and potassium, it is a source of vitamins A, B, C and E, antioxidants (flavonoids) and many fibers.
Some people do not know, but the dry coconut (brown) and the dark green coconut (also known as fresh coconut) are variations of the same fruit – the difference is in the maturation time of the food. When the coconut is green it means that it was harvested early from the coconut tree (that is, it is at the same stage where we were able to extract the coconut water). When ripe, the food loses the peel, a good amount of water and acquires the brown color.
In addition to nutritious, coconut is also a very versatile food. It can be incorporated into the feed through its derivatives – such as oil, flour and coconut milk – or it can be consumed in natura through its water and pulp.
Among the benefits of coconut, we can highlight the moisturizing capacity of food that, when consumed in the form of a drink, acts as a natural isotonic in the body – favoring hydration and mineral replacement. Therefore, coconut water is usually indicated for those who practice sports and intense physical exercises. Coconut oil also works as a moisturizer when applied to the skin or hair and is a very common ingredient in beauty products like lotions, creams and shampoos.
The presence of flavonoids (a type of antioxidant) in coconut is also worth mentioning. This nutrient causes the fruit to have anti-inflammatory, antiviral and bactericidal action, be able to prevent the formation of tumors (fighting free radicals) and stimulate the production of enzymes that strengthen the immune system and improve immunity.
Still, some people are afraid to include coconut in the diet, since we can find 406 calories in just 100 grams of food. In addition, it has a lot of saturated fats. However, coconut can contribute to healthy weight loss if moderately consumed,
as the dietary fibres present in the fruit provide satiety. Finally, coconut fats can be transformed into rapid energy sources (which also help to lose weight) or even into ketone bodies – compounds known to help treat diseases and disorders such as Alzheimer’s, epilepsy and cancer.
Informação Nutricional – 100 g (coco cru)
| Amount per serving | % Daily Value | |
|---|---|---|
| Energetic value | 406 kcal | 20,3% |
| Carbohydrate | 10,4 g | 3,46% |
| Protein | 3,7 g | 4,93% |
| Saturated fat | 30 g | 136% |
| dietary fiber | 5,4 g | 21,6% |
| Calcium | 6 mg | 0,6% |
