Both green coconut water and meat offer impressive nutrition and health benefits.. Let me explain…. An 8-week study in 35 healthy adults showed similar results, finding that 1 tablespoon (15 ml) of coconut oil taken twice daily led to a significant increase in HDL cholesterol, compared with the control group (9). Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV (6). Benefits of Coconut Milk, Nutritional Value & Side Effects,, Celeriac (Celery Root): Nutrition Facts, Benefits, Uses, and Recipe, 7 Healthier Alternatives to Your Favorite Fall Foods, The Top 13 Prebiotic Foods for a Healthy Gut, Farro: Nutrition Facts, Health Benefits, Uses, and Recipe, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? Additionally, the high fiber content of coconut meat can boost fullness, which may help prevent overeating (14, 15). Healthline Media does not provide medical advice, diagnosis, or treatment. There are many coconut meat benefits that should make this tropical fruit a top priority on your shopping list at the grocery store. Try the following coconut ice cream recipe for yourself: In summary, coconut meat is the flesh of the tropical coconut fruit—also called the cocos nucifera palm. One serving also contains 17 grams of carbohydrates. Consume a serving of young coconut meat to boost your potassium intake. Scoop the coconut mixture into a large skillet, and toast the coconut over medium heat, and stir frequently for five to 10 minutes. Coconut meat is high in fat and calories while moderate in carbs and protein. You can tell the difference between a young and mature coconut because a mature coconut is hairy and brown, while the immature version is smooth and green. Well, one cup of coconut meat contains 282 calories, with most of it coming from 26.8 g of fat. Activity Needed to Burn: 50 calories. Home > Food Facts > Is Coconut Meat Good For You? Leftover coconut butter can be stored in an airtight container at room temperature for about a month. All rights reserved. Store-bought coconut butter is pretty expensive. It also contains calcium, zinc, and phosphorus. 18 Minutes of Cleaning. Coconut meat is also an excellent of minerals, especially manganese, copper, iron, magnesium, selenium, and potassium. The nutrition facts for 1 cup (80 grams) of fresh, shredded coconut meat are (1): Coconut meat is rich in several important minerals, especially manganese and copper. Coconut Sugar — A Healthy Sugar Alternative or a Big, Fat Lie? The saturated fats in coconut meat help support a healthy immune system. Coconuts are high in fiber, which helps bulk up your stool and supports bowel regularity, keeping your digestive system healthy (6, 17). Here are 5…. As far as vitamins, coconut meat also contains choline, folate, vitamin B1, vitamin B3, and vitamin B5. Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. It will take about five to eight minutes. Percentages are based on a diet of 2000 calories a day. Remove the meat with a spoon if it’s soft or a knife if it’s firm. Blend all ingredients in a high-powered blender, and blend until it is smooth and creamy. What’s more, coconut oil may reduce the growth of harmful yeasts, such as Candida albicans, which can cause serious infections (19). Here are nine worth tracking down —…. Fat 34g. Coconut meat nutrition is packed full of vitamins and minerals. Coconut meat can be juicy and tender, and can be added to various dishes like salads and smoothies. The fiber is also vital for digestion, which makes coconut meat a good food to have on hand for any weight loss journey. A study in over 115,000 healthy adults found that high saturated fat intake was associated with an increased risk of heart disease (29). The fiber in coconut will, therefore, help improve digestion and the absorption of key nutrients. It can help expel and kill giardia, ringworms, tapeworms, and other parasites. But new studies actually suggest that it has several health benefits, and…, Coconut oil is a type of fat that has many health benefits. It contains a significant amount of saturated fat, which is highly controversial. Thompson, L., “Nuts, coconut meat, raw Nutrition Facts & Calories,” SELFNutritionData, last accessed Jan. 23, 2017; FoodsForBetterHealth. Learn about its uses and how it benefits weight, metabolism and heart health. Natural Tender Coconut Water. Coconut contains the important saturated fatty acids, including lauric acid, caprylic acid, and capric acid. Coconut meat may benefit your health in a number of ways. The magnesium available in this coconut influences energy production and also plays a role in the function of your muscles and kidneys . combining it with breadcrumbs to coat meat, stirring fresh chunks of coconut into stir-fries, stews, or cooked grains. Cocojal. From these three, the monoglyceride of lauric acid called monolaurin has the most antiviral, antimicrobial, and antifungal properties. Coconut meat is considered low on the glycemic index, and the insoluble fiber in the meat helps slow the rate where carbs get turned into sugars in the body. Getting adequate quantities of manganese may also positively influence fertility, so eating young coconut may help if you are planning a family. Much of the research on the benefits of this tropical fruit is focused on its fat content. © 2005-2020 Healthline Media a Red Ventures Company. An 11-ounce serving of young coconut meat contains 65 calories. shredding it to add to fruit salad, mixed greens, blending it into smoothies, dips, and sauces. While coconut meat has multiple benefits, it may also have downsides. This article looks at the evidence to determine whether coconut oil is also good for your…, A recent trend is to add coconut oil to coffee to reap the health benefits of both. This mineral keeps your muscles and digestive system working properly, and adequate intake may correlate to bone health as well. Coconut contains the important saturated fatty acids, including lauric acid, … Well, one cup of coconut meat contains 282 calories, with most of it coming from 26.8 g of fat. While manganese supports enzyme function and fat metabolism, copper assists bone formation and heart health (2, 3). Coconuts grow on coconut palm trees from the family Palmaceae, which will thrive in tropical climates. In certain places, you can even purchase whole coconuts. Tender coconut meat has 354 calories in a 100-gm portion, as per the data by the United States Department of Agriculture (USDA). Coconut ice cream is delicious, but it is fairly expensive at the health food store. This article tells you whether you should drink coffee with…, Like other types of vinegar, coconut vinegar is touted as offering various health benefits, including weight loss and improved digestion. Here are 10 ways that coconut oil can improve your health. Lastly, some people may react severely to coconut. Copyright © 2020 - FoodsForBetterHealth. How do you make the most of coconut meat? All rights reserved. Coconut meat is the white flesh of coconuts and is edible fresh or dried. Notably, coconut meat is also calorie-dense. What’s more, coconut meat packs quite a few calories, and some people may be allergic to it. As the oil and milk from this fruit have become increasingly popular, many people may wonder how to use coconut meat and whether it offers health benefits. 1/2 cup of unsweetened large-flake coconut (not shredded coconut), 1 1/2 tsps. Here are 8 science-based benefits. Coconut meat is also a very good source of fiber, and contains 7.2 g per cup. Eating coconut meat may have other benefits, including the following: The MCTs and fiber in coconut meat may benefit weight loss, heart health, digestion, brain health, blood sugar levels, and immunity. Coconut milk tastes great and is very good for your health. Many people have used coconut oil as a healthy source of fat, but surprisingly, many may have not tried coconut meat. This mineral is critical for maintaining mineral and vitamin levels in your bloodstream, including calcium, copper, zinc, vitamin D and potassium. However, these aren't just empty calories. One 4-week study gave 91 people 1.6 ounces (50 ml) of either extra virgin coconut oil, extra virgin olive oil, or unsalted butter daily. 9 Nutritious Exotic Fruits Worth Traveling For. Consider combining young coconut meat with bananas, a high potassium fruit, to increase potassium in your meal plan even more. Some scientists argue that although coconuts don’t seem to damage heart health, most people don’t eat enough to experience any negative effects — especially on a Western diet (31).