Coconut Health Benefits, Nutrition and Fruit Facts

Health Benefits of Eating Coconut Fruit

  • Capable of Regulating Blood Sugar

    Fresh coconut is high in dietary fiber, supplying 61% of RDA. The importance of dietary fiber to people with diabetes is to control their blood sugar levels. Existence of fiber in the body slows down the glucose release into the bloodstream. Eating raw coconut meat provides you with an excellent amount of fiber.
  • Boost Digestion

    Coconut oil improves digestion and protects you from stomach ailments as well as problems related to digestion, such as irritable bowel syndrome (IBS). The oil contains anti-microbial properties, which are effective in eliminating harmful bacteria, parasites and fungi that lead to indigestion. Coconut oil helps the body to absorb essential nutrients including vitamins, minerals and amino acids.
  • Beneficial to Heart Health

    Although coconut oil contains saturated fats, they belong to short and medium chain fatty acids, which promote good heart health. They reduce the risk of atherosclerosis and prevent heart disease. Studies have found that coconut consists of 50% lauric acid, which is significant in preventing high blood pressure and high cholesterol.
  • Treat Kidney and Urinary Bladder Ailments

    Coconut water or juice has been proven to have therapeutic value on the kidney and urinary systems. It is useful to get rid of kidney stones, cure bladder infections, and boost sexual functions. Scientific research has indicated that drinking of coconut water aids critically in removing kidney stones.
  • Build Strong Bones

    Coconut milk is rich in phosphorus. Phosphorus is vital as it is essential to strengthen the bone structures of the human body together with calcium.
  • Great Source of Energy

    Coconut water is used by the body to produce instant energy, instead of storing it as fat. It gives athletes and sportsmen an organic source of energy, with an identical amount of electrolytes as human blood. It is loaded with more potassium and natural sugars with less sodium compared to manufactured sport drinks.
  • Other Health Advantages

    Coconut is gluten-free, no trans-fats, antibacterial, antifungal, antiviral and anti-parasitic.

Facts about Coconut Fruit

Halved Coconut and Coconut Water on the Beach

A coconut (scientific name Cocos nucifera) is a fruit produced by the coconut palm. The fruit is native to Southeast Asian countries, where it has been grown and used for recipes for hundreds of years. You may find many coconut products in the dishes of Asian countries and the Caribbean.

A coconut is technically a drupe. When you crack open the coconut shell, there is liquid called coconut water and the fleshy white coconut meat. Coconut water is cool and refreshing with an abundance of essential nutrients; while coconut milk is produced from shredded coconut meat by squeezing it, extracting the rich, milky, white liquid full of fats and protein.

Coconut Nutrition Facts and Calories

Nutritional Value of 1 cup (80 g) Raw Shredded Coconut
Calories 283 kcal
Total Fat 27 g
Cholesterol 0 mg
Sodium 16 mg
Total Carbohydrates 12 g
Dietary Fiber 7 g
Sugars 5 g
Protein 3 g

Coconut Recipe

Coconut Dessert: Coconut Custard with Caramel Syrup Recipe

Serve: 8

  • 3 tablespoons water
  • 180 ml dark brown sugar
  • 4 eggs
  • 2 egg yolks
  • 1/2 teaspoon salt
  • 240 ml sugar
  • 480 ml coconut milk


  1. Heat the water and brown sugar until you get the syrup. Pour in equal share into 8 custard cups.
  2. Whisk the eggs, yolks, salt and sugar until light, subsequently beat in the coconut cream slowly. Pour the mixture into the cups and put in a shallow pan filled with hot water.
  3. Bake for 45 minutes at 350 F / 180 C. Make sure the custard becomes firm. Run a sharp knife around the sides of the cups and turn out.

Coconut Side Effects

Certain quarters have related excessive consumption of coconut to increase of cholesterol levels and weight gain. However, there is not enough evidence to the claims.

Related Fruit Article:

Pineapple Health Benefits

More Health Benefits of Fruit

Copyright 2010-2017 All Rights Reserved

All trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy