According to the Coconut Research Center, approximately one-third of the world population relies on coconuts, scientifically referred to as Cocos nucifera, as a food or economic source. Coconuts provide milk, juice, meat and oil, which are all high in various vitamins and minerals. In addition to its high nutritional value, 100 g of raw coconut meat also provides several health benefits.
Calories and Macronutrients
A 100-g portion of raw coconut meat provides 354 calories. Coconut contains 15.23 g of carbohydrates. Of these carbohydrates, fiber contributes 9 g and natural fruit sugars contribute 6.23 g. A 100-g portion of coconut also provides 3.33 g of protein. The total fat content of coconuts is fairly high, at 33.49 g. Most of the fat content is saturated fat, which totals 29.7 g. The monounsaturated fat content is 1.43 g and the polyunsaturated fat content is 0.37 g.
Vitamins
A 100-g serving of raw coconut provides 26 g of folate and 3.3 mg of vitamin C. A coconut also contains negligible amounts of vitamin E, vitamin K and the B vitamins thiamine, riboflavin, niacin, pantothenic acid and vitamin B-6.
Minerals
The most plentiful mineral in a coconut is potassium. A 100-g portion of raw coconut provides 356 mg of potassium, which is almost 8 percent of an adult's daily need of 4,700 mg. One hundred grams of coconut also contains 113 mg of phosphorus, 32 mg of magnesium, 20 mg of sodium and 14 mg of calcium. A coconut also contains negligible amounts of iron, zinc, copper, manganese and selenium.
Considerations
In addition to the nutrients they provide, coconuts are also used in traditional medicine in many Asian and Pacific populations. According to the Coconut Research Center, Pacific Islanders consider coconut oil to be a cure for all types of illnesses. The Coconut Research Center notes that coconuts have been shown to improve digestion and absorption of various nutrients, improve the secretion of insulin and help control blood sugar levels and improve digestive function. Coconuts have also been used to support wound healing, aid in immune function and protect the body from damage caused by free radicals, according to the Coconut Research Center.
The Coconut Research Center also describes several benefits of coconut oil to the skin. When applied to the skin, coconut oil has also been associated with reducing the symptoms of eczema, psoriasis and dermatitis and helping relieve dry skin and flaking. Coconut oil on the skin may also form a barrier that protects potentially harmful organisms from entering the body and causing infection.
Member Comments