Coconuts are a tropical nut and can be found in most supermarkets year-round. The meat, juice, milk and oil of a coconut are edible, making it a food that can be used in many different ways. Coconut meat is very high in saturated fat, making it a food that should only be eaten occasionally. Despite this, coconuts offer several health benefits when eaten in moderation.
Fiber
A cup of raw coconut meat contains 7.2 g of fiber and a cup of coconut milk, the thick liquid extracted from the coconut meat, contains 5.3 g. The juice from a coconut, also called coconut water, contains 2.6 g of fiber per cup. Fiber is a nutrient that aids in healthy digestion and helps fight colon cancer. It also plays a role in regulating a healthy cholesterol level. Fiber contains no calories, but digests slowly, which means that eating fiber-rich foods controls your appetite and helps you lose weight or maintain your current number. Women should aim to get 21 to 25 g of fiber per day and men need 30 to 28 g daily.
Carbohydrates
A cup of coconut meat contains 12 g of carbohydrates, a cup of coconut milk has 13 g and a cup of coconut water weighs in with about 9 g. Carbohydrates are your body's main source of fuel and 45 to 65 percent of your daily calorie intake should come from them. This equates to 225 to 325 g of carbohydrates per day for a 2,000-calorie diet. However, due to the high saturated fat content of both coconut meat and coconut milk, they should not be part of your everyday meal plans. However, coconut water is a healthy alternative with very little fat or calories.
Potassium
The potassium in coconut water makes it a good beverage to rehydrate and replenish your stores after a workout. It contains 600 mg per cup. Coconut milk and coconut meat also contain potassium, with 631 mg and 285 mg, respectively. Potassium is a nutrient that assists your body in regulating blood pressure and you should get 2,000 mg per day. If you have hypertension, a diet that contains extra potassium may help lower your numbers. Potassium is also important for bone and muscle contraction.
Selenium
Selenium is a mineral that your body needs in small amounts for a healthy immune system and regulation of thyroid function. Getting adequate amounts of selenium each day also protects your cells from damage that could result in the development of cancer. You need 55 micrograms of selenium each day and coconut meat contains 8.1 micrograms, coconut milk contains 14.9 micrograms and coconut water has 2.4 micrograms.
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