Apart from fresh coconut, coconut oil, coconut cream, coconut milk and kernels are also widely used in our food. Research suggests that the nutritious fats present in coconut provide complete nutrition to our body. That’s why coconuts are called nuts, fruits and seeds. On the occasion of Coconut Day, why not talk about this special superfood in detail today.
The use of coconut in various forms
While raw coconut in fruit form is used in various dishes, dry coconut or kernel in seed form is used in sweets for its sweet taste. Coconut milk is the best alternative to plant milk for vegans. While coconut water is the best drink of summer. Experts say that coconut also keeps our heart healthy (coconut can be heart healthy).
A delicious and nutritious vegetable made from beans and coconut
Seeing a fresh coconut makes me want to eat bean curry. Sometimes you can also try this recipe. Fry finely chopped beans in nominal mustard oil by applying tadka mustard. When it starts to cook, stir in the grated raw coconut. When unloading, add black pepper powder and lemon juice according to the amount of beans. This coconut and bean vegetable cooked in most Kerala households is extremely nutritious. If you don’t like the taste of broccoli, eat some dry coconut powder and lemon juice in it. Coconut is really tasty and nutritious in any form.
Coconut is rich in nutrients
Coconut is generally considered a source of good fats. In addition to protein and fiber, it also contains iron, manganese, copper, selenium, potassium, zinc, phosphorus, and magnesium.
35 calories, less than 1 gram of protein, 3 grams of fat, 2 grams of carbohydrates, 1 gram of fiber, 1 gram of sugar are found in 2 teaspoons of freshly shredded coconut. Coconut is also considered antibacterial and anti-inflammatory. It not only helps in weight loss but also maintains blood sugar levels. Coconut helps strengthen the immune system and keeps the brain healthy. But does consuming coconut have the same effect on heart health?
What the research says about heart health and coconut
According to PubMed, the US National Library of Medicine, raw coconut increases good cholesterol. But the saturated fat present in it is not good for our heart health. Saturated fat can also cause bad cholesterol levels to increase, which can block arteries. Therefore, consume raw coconut or oil in your daily diet in limited quantities.
PubMed also studied coconut milk in 35 healthy adults over 8 weeks. Those who consumed 200 grams of oatmeal made with coconut milk had a significant reduction in LDL (bad) cholesterol. HDL, or good cholesterol, increased compared to those who ate oatmeal prepared with soy milk.
Coconut oil is not very good for heart patients
The number of deaths from heart attacks in New Zealand is very high. That’s why most heart health research is done here. Research from the Heart Foundation of New Zealand suggests that coconut oil is better than butter for maintaining cholesterol levels. But due to less saturated fat, it is not as good as other vegetable oils.
Therefore, food cooked in coconut oil is not suitable for heart patients. Very small amounts of medium-chain fatty acids are found in coconut oil. The main fatty acid in it is lauric acid, which acts as a long-chain fatty acid in the body.
BP patients should also avoid coconut water
A study by the University of Pennsylvania suggests that coconut water is an immature form of coconut. The potassium present in it lowers blood pressure.
Coconut water also reduces the risk of heart disease. But if you are taking medication for high blood pressure, don’t drink too much coconut water. It can also lower blood pressure.