The well being execs (and cons) of coconuts

Coconuts are extremely versatile, conjuring tropical vacation vibes and including sweetness and flavour to meals.

However how a lot are you aware about their well being advantages? And why does coconut typically will get a lower than glowing rep within the wellness stakes?

“There are such a lot of alternative ways to eat coconuts – coconut water, cream, milk, oil and the pure flesh,” says Jess Hillard, sports activities nutritionist from sports activities diet model Warrior ( “Fortunately, with so some ways to eat it, it’s straightforward to include extra into your food regimen so you may reap the advantages.”

So what are these advantages, and what else ought to we pay attention to?

1. Coconut will be tremendous hydrating

“The electrolytes present in coconuts have nice advantages – not solely to take care of fluid ranges inside cells, however for delivering water to the place it’s wanted most,” explains Hillard. “This helps hold us hydrated, which subsequently improves pores and skin well being, regulates physique temperature and helps joint well being.”

Rohini Bajekal, nutritionist and a board-certified life-style drugs skilled at Plant Primarily based Well being Professionals (, says: “It’s a good suggestion to eat liquids and meals wealthy in water and electrolytes (calcium, potassium, chloride, magnesium, sodium) for optimum hydration – coconut water is one such meals.”

Nonetheless, moderation is necessary right here too. Bajekal provides: “Plain water ought to all the time be the primary beverage of selection.”

Coconut will be nice to your pores and skin


“Coconut oil can be utilized not just for cooking, but in addition on the physique, hair and pores and skin, with excessive anti-bacterial properties,” suggests Hillard. It’s an amazing moisturiser, and Hillard provides: “It additionally accommodates antioxidants that assist decelerate the ageing course of.”

Coconut is usually a good supply of fats

“Consuming coconut in its complete meals type carefully will be healthful, as it’s a supply of fats, so may help you take up vitamins from meals similar to darkish leafy greens,” says Bajekal.

“It accommodates a small quantity of B nutritional vitamins and another minerals, and is a good supply of manganese, which performs a job in our bone well being. It additionally gives different micronutrients similar to selenium, iron and copper, in addition to antioxidants.”

Nonetheless, Bajekal notes: “A downside is that it’s excessive in energy, which implies that for these with extra weight, it must be restricted, in addition to by those that must comply with a low-fat food regimen for medical causes.”

Coconut flakes are excessive in fibre

Coconut flakes are “additionally a excessive fibre meals”, Bajekal notes, saying coconut on this type is usually a “good selection which will assist you decrease ldl cholesterol – not like coconut oil”.

Once more, coconut flakes are one thing to take pleasure in carefully – maybe one thing so as to add to a weekend breakfast. “Sprinkle on porridge and revel in with recent pineapple for a tropical style,” suggests Bajekal.

Moderation is vital

“Coconut as a wholefood is standard in elements of South Asia. Nonetheless, basically, we not often eat coconut as a wholefood,” says Bajekal. “It’s often consumed within the type of coconut water, coconut oil or coconut milk.”

This would possibly affect how ‘wholesome’ the coconut merchandise we’re consuming really are total.


Bajekal recommends moderation. “Coconut oil is likely one of the few plant meals that may be very excessive in saturated fats; most saturated fats is present in animal meals similar to meat and dairy. Not like the entire coconut and even coconut flakes, it accommodates zero fibre,” she explains. “Coconut milk has been related to elevated threat of vascular illness, stroke, and coronary heart assault when consumed incessantly (three or extra occasions per week).”

Should you’re making a curry, Bajekal advises switching to half coconut milk and half low sodium vegetable broth for a more healthy possibility, and swapping out coconut cream for mild coconut milk.

“To summarise, one of the simplest ways to eat coconut is as a wholefood sometimes, relatively than in its refined type as an oil or milk. If in case you have very excessive ldl cholesterol or are vulnerable to coronary heart illness, communicate to your physician earlier than incorporating it.”

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