Coconut water / oil nutritional facts and health benefits

admin / September 17, 2014

With the heat of summer, enjoying much more the “arrival” of some of the most delicious, fresh seasonal fruits, as they help not only quench thirst, but to freshen up both inside and out.

The strawberries are one of them, on which some time ago were able to learn which some of its benefits and properties most important.

But we can also enjoy this time of the coconut , a fruit truly exotic, while delicious, the juice can cool more than one / a at any time.

In fact is usual in many markets or supermarkets can meet with coconut juice and canned or just packaging, so no need to buy a coconut to enjoy your precious liquid. Yes, it is true that then we would not enjoy its main strengths and nutritional properties.

Health Benefits of Coconut :

The benefits of coconut are certainly interesting for healthy people of all ages, especially, and this must be said very clearly, is consumed occasionally.

This is because the diet enriched with a very interesting series of nutritious, being a fruit rich in iron and potassium substances, and ultimately those minerals involved in bone mineralization own models, such as calcium, phosphorus and magnesium.

Also interesting content in fiber , which gives the coco certainly laxative properties, helping to reduce and turn lowering high cholesterol and control blood sugar, also making it ideal for diabetics.

As regards the different vitamins fruit having this highlights the vitamin E , as we know, an important antioxidant.

Coconut Benefits for the Heart and Urinary Tract :

It has been found that high levels of mineral ions, especially potassium, in the coconut water, helps prevent heart attacks . And it has been discovered that coconut water has benefits for blood pressure. In one study , 71 percent of people who drank coconut water experienced decreased blood pressure.

If you have problems with urinary calculi, have also been discovered similar benefits. Dr. Eugenio Macalalag, director of the Urology Department of the General Hospital of Chinese in the Philippines, reported that coconut water is effective in the treatment of renal and ureteral calculus . Reported that patients who took coconut water two to three times a week experienced a significant reduction in the size of the stone and removal, eliminating the need for surgery.

Medium chain fatty acids

A cup copra contains 283 calories, most of which comes from the 26.8 g of fat. While most plants contain very little saturated fat, coconut pulp contains a large amount, about 23.8 g per cup.However, unlike other saturated fats, which are long chain fatty acids, most of the coconut fat are present in the medium chain fatty acids. These are digested much faster than long, so do not increase cholesterol. In fact, according to “The Philippine Journal of Cardiology” (Philippine Journal of Cardiology), the fat in coconut can help lower bad cholesterol levels and increase levels of good. Despite these potential benefits, if you have high cholesterol or heart disease, you should consult your doctor before consuming raw coconut pulp or other food rich in fats.


The coconut meat is rich in fibers; a cup contains 7.2 g, which is more than 20% of the recommended daily intake for adults. Fiber helps the digestive process to add bulk to the stool, which helps move food along the digestive tract. Fiber can also give you feeling of fullness, which is important if you’re trying to eat less to lose weight. The Center for Policy and Promotion Nutrition USA recommends consuming 14 g of fiber per 1000 calories consumed, which means that children need between 17 and 25 g per day and adults between 25 and 36 g per day.


The coconut meat is rich in trace mineral manganese; one cup provides 67% of the recommended for women and 52% for men daily intake. Manganese helps you metabolize fats and proteins. It also supports the immune and nervous system and stabilizes blood sugar. Manganese also helps your body to use other nutrients like iron, thiamin and vitamin E.

 Potassium and copper

The coconut provides a significant amount of two minerals: potassium and copper. One cup provides 14% of daily intake recomendad potassium and 39% of copper. Potassium, along with sodium, is essential for the proper fluid balance within the cells. It is also necessary for proper heart function and muscle development. Copper is important for the production of red blood cells and helps with taste

However, coconut is a fruit that is not recommended for those suffering from any cardiovascular disease to contain significant amounts of saturated fatty acids, as well as those people who are following a weight control diet, possessing a high energy value.

It is ideal such as dessert for the little ones, or for people who are weak.

Nutritional composition of coconut :

Calories : 350 kcal.
Vitamin C (39 mg), B1 (0.06 mg), B2 (0.18 mg).
Minerals : potassium (398 mg), phosphorus (110 mg), calcium (16 mg), iron (4 mg).
Fatty acids : polyunsaturated (1 g), monounsaturated (4 g), saturated fat (53 grams).
If you want to know more about the different virtues of coconut in every way we recommend reading about coconut oil , or how to make coconut milk .

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