Nutritional Benefits of Coconut

Coconut is a fruit that is consumed in a number of forms - raw (flesh), milk, water and oil.Coconuts are believed to be native to Southeast Asia, where they have been cultivated and used in food for centuries. Various coconut products can be found in the cuisine of many Asian nations, and they appear in other tropical diets as well, especially in the Caribbean. However, today it is cultivated in almost all the tropical countries. Coconut is a simple dry nut, formed of a number of layers. The outermost is the brown husk, formed of fibers called coir, while the second one is endocarp i.e. an inner stone. As you remove the second layer, you get to the testa, which covers the white and fleshy edible part of fruit. Inside it is the coconut water, associated with a number of health benefits. Coconut water is mostly had from the green coconut, which is not fully ripe.

Below is the amount of nutrients in 100 gm of coconut meat:

• Carbohydrates - 15.23 gm
• Sugars - 6.23 gm
• Dietary Fiber - 9.0 gm
• Saturated Fat - 29.70 gm
• Monounsaturated Fat - 1.43 gm
• Polyunsaturated Fat - 0.37 gm
• Protein - 3.3 gm
• Thiamin (Vitamin B1) - 0.066 mg
• Riboflavin (Vitamin B2) - 0.02 mg
• Niacin (Vitamin B3) - 0.54 mg
• Pantothenic Acid (Vitamin B5) - 0.300 mg
• Vitamin B6 - 0.054 mg
• Folate (Vitamin B9) - 26 μg
• Vitamin C - 3.3 mg
• Calcium - 14 mg
• Iron - 2.43 mg
• Magnesium - 32 mg
• Phosphorus - 113 mg
• Potassium - 356 mg
• Zinc - 1.1 mg
• Energy - 350 kcal (1480 kJ)

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