Coconut: 7 Health Benefits of Water, Milk, Oil, Flour, Sugar, Chips

This post will discuss the many health benefits of coconut and why it is a great addition to your diet. We will explore the different ways in which you can use it to improve your health, from adding it to your smoothies to using it as a cooking oil. We will also discuss the different types of it available on the market and how to store them properly. Finally, we will provide some delicious recipes that you can try out at home. By the end of the post, you will understand why it is an essential part of a healthy diet and lifestyle.

Coconut Nutrition Facts and Calories Chart

Coconuts are a nutritional powerhouse, containing a variety of essential vitamins, minerals, and healthy fats. They are a rich source of fiber, manganese, copper, iron, and selenium, and are especially high in Vitamin C and folate. Coconut meat is also a good source of healthy fats, containing medium-chain fatty acids that can help support a healthy heart. In addition, coconuts are low in calories and carbohydrates, making them an excellent choice for those watching their weight. Whether you choose to eat it fresh, dried, or processed, it can be a delicious and nutritious addition to any diet. Nutritional value per 100 g coconut:

• Biotin: 0.33 μg
• Calcium: 14 mg
• Carbohydrates (Carbs): 9.3 g
• Chloride: 16 mg
• Cholesterol: 0 mg
• Choline: 0.9 mg
• Chromium: 0.4 μg
• Copper: 0.4 mg
• Dietary Fiber: 2.6 g
• Energy (Calories): 354 kcal
• Fat: 33 g
• Iodine: 0.2 μg
• Iron: 2.7 mg
• Magnesium: 35 mg
• Manganese: 1.1 mg
• Molybdenum: 6.3 μg
• Pantothenic Acid: 0.3 mg
• Phosphorus: 119 mg
• Potassium: 356 mg
• Protein: 3.3 g
• Saturated fat: 28 g
• Selenium: 0.9 μg
• Sodium: 13 mg
• Sugars: 6.2 g
• Vitamin A: 0 IU
• Vitamin B1 (Thiamin): 0.1 mg
• Vitamin B2 (Riboflavin): 0.1 mg
• Vitamin B3 (Niacin): 0.3 mg
• Vitamin B5 (Pantothenic Acid): 0.3 mg
• Vitamin B6: 0.2 mg
• Vitamin B9 (Folate / Folic Acid): 16 μg
• Vitamin B12: 0 μg
• Vitamin C: 0 mg
• Vitamin D: 0 IU
• Vitamin E: 0.2 mg
• Vitamin K: 0.2 μg
• Water: 3.3 g
• Zinc: 1.3 mg

Coconut In India

• Scientific Binomial: Cocos nucifera
• Common English: Coconut Palm
• Ayurvedic: Naarikela / Naalikera / Laangali / Tunga / Skandhaphala / Sadaaphala / Trnaraaja / Kuurchshirshaka
• Unani: Naarjeel / Naariyal
• Sanskrit: Nalikera / Kalpa Vriksha
• Hindi / Urdu: Nariyal
• Bengali: Narikela
• Marathi: Shriphal / Naral
• Telugu: Kobbari Chettu / Kobbari Kaya
• Tamil: Tennai / Thenkai / Kopparai
• Gujarati
• Kannada: Thengina Kai / Kobbari / Temgu
• Malayalam: Thengu
• Oriya
• Punjabi / Sindhi
• Assamese
• Kashmiri
• Konkani
• Manipuri
• Dogri
• Bhojpuri

Coconut Products and It’s Health Benefits

A rich source of chlorine, potassium. Chlorine is essential for the proper distribution of carbon dioxide and the maintenance of osmotic pressure in the tissues. Potassium is essential to the life of every cell of a living being and is among the most generously and widely distributed of all the tissue minerals. In simple cases of potassium deficiency, drinking plenty of tender coconut water daily, can make up for it.

1. Oil (Nariyal Tel)

Coconut oil is a versatile oil extracted from the meat of mature coconuts. It’s known for its wide range of applications, including cooking, baking, skincare, and haircare. Coconut oil is predominantly composed of saturated fats, with a high percentage of medium-chain fatty acids (MCFAs), particularly lauric acid. These MCFAs are believed to offer various health benefits.

Coconut Oil Nutritional Value

A general overview of the approximate nutritional composition of 100ml of coconut oil:

• Calories: Around 862 kcal
• Fat: Approximately 100 grams
  • Saturated Fat: Typically around 87 grams
  • Monounsaturated Fat: About 6 grams
  • Polyunsaturated Fat: Around 2 grams
• No Carbohydrates or Protein: Coconut oil contains negligible amounts of carbohydrates and protein.
• It lacks essential nutrients such as vitamins and minerals found in other cooking oils derived from plant sources like olive oil or avocado oil.

Health Benefits

• Stiffed Joints: Warm coconut oil mixed with camphor, should be massaged in case of stiff and aching joints.
• Eczema: Coconut oil may be applied to the portions with eczema. It will help the skin to stay soft.
• Skin Toner: During summer in the morning, as part of your daily routine, rub 5 to 6 ounces of coconut oil or sunflower oil on your body before bathing. Coconut oil is calming, cooling, and soothing to the skin.
• Best Massage Oil: Coconut oil has cooling properties, and regular massage with it will help to keep your body in balance. Try a soothing light massage with this oil. It works great as a cooling medium for massage. Start by gently rubbing this oil into your temples, under your eyes and down around your neck. If you are able, continue with a full body massage. If time or circumstances do not allow for a full massage then at least treat yourself to ten minutes in a cool, dimly lit space. Apply this oil to the soles of your feet and massage. Do not rush this process, and allow your body to relax, cool and realign its elements.

Hair Health Benefits

• Grey Hair: Amla and coconut oil can be excellent remedy in the prevention and treatment of premature greying of hair. Cut fresh amla into small pieces and dry in shade. These pieces should be boiled in coconut oil till solid matter become little charred dust. This darkish oil is very useful in preventing greying.
• Hair Growth: Another remedy with curry leaves and coconut oil is good to bring back hair pigmentation. Boil curry leaves in this oil to make an excellent hair tonic to stimulate hair growth and bring back hair pigmentation. Drinking coconut water helps to provide essential calcium for hair growth. You can have 1/2 cup a day.
• White Hair: Boiling ribbed gourd, known as torai in the vernacular, in coconut oil offers another effective remedy for premature graying of hair. One should dry pieces of this vegetable in the shade. Afterward, soak these dried pieces in oil and keep them aside for three or four days. Then, boil the oil until the solid reduces to a blackened residue. Massage this oil into the scalp. It will help enrich the hair roots and restore pigment to the hair.
• Natural Hair Dye: You can use the paste of henna leaves boiled in this oil to obtain a darkish oil, which serves as a hair dye to blacken grey hair.
• Hair Fall: Daily application of refined coconut oil mixed with lime water and lime juice on the hair, prevents loss of hair and lengthens them.

Coconut Oil vs Butter

Coconut butter, also known as coconut manna or coconut cream concentrate, is a creamy and spreadable substance made from pureed coconut meat. While oil is extracted solely from the coconut’s fat, butter includes both the fat and the fibrous meat of the coconut. Butter is often used as a spread on toast, crackers, or fruit, and as an ingredient in baked goods, smoothies, and savory dishes. On the other hand, oil is commonly used for cooking, frying, baking, and sautéing, as well as in skincare and haircare products. Butter contains additional nutrients from the coconut meat, such as fiber, protein, and micronutrients. Oil is pure fat and does not contain any fiber, protein, or other nutrients found in coconut meat.

2. Water (Nariyal Pani)

Coconut water is the clear, slightly sweet liquid found inside young, green coconuts. It’s often referred to as nature’s sports drink for being low in calories and fat while being rich in electrolytes, particularly potassium and sodium, which makes it a popular choice for rehydration. It also contains small amounts of vitamins and minerals, including vitamin C, calcium, and magnesium. Additionally, coconut water is naturally low in sugar compared to many other fruit juices, making it a refreshing and hydrating beverage choice.

Tender Coconut Water Nutritional Value

The nutritional value of 100 ml of water can vary slightly depending on factors such as the maturity of the fruit and processing methods. However, here’s a general overview of the approximate nutritional composition of 100ml of water:

• Calories: Around 19 kcal
• Total Fat: Approximately 0 grams
• Saturated Fat: Negligible
• Trans Fat: None
• Cholesterol: None
• Sodium: Around 25 mg
• Potassium: Approximately 250 mg
• Total Carbohydrates: Approximately 4 grams
• Dietary Fiber: Negligible
• Sugar: Approximately 2 grams
• Protein: Negligible
• Vitamin C: Around 2% of the Daily Value (DV)
• Calcium: Around 1% of the DV
• Magnesium: Around 6% of the DV

Tender Coconut Water Health Benefits

• Gastritis: Coconut water is an excellent food remedy for gastritis. It gives the stomach necessary rest and provides vitamins and minerals. The stomach will be greatly helped in returning to its normal condition if nothing except this water is given during the first 24 hours.
• Colitis: A valuable remedy for colitis is tender nariyal water, it is soothing to the soft mucosa of the colon. This water with its seemingly endless benefits is also an excellent tonic for calming indigestion. Add 1 teaspoon of lemon juice to a cup of water and take a sip every 15 minutes to settle your stomach.
• Hangover: Drinking water (the natural liquid inside the coconut) is beneficial for hangover.
• Urinary Tract Infection (UTI) Prevention: Sometimes people consume coconut water to help prevent urinary tract infections by flushing out bacteria from the urinary system, due to its diuretic properties.
• Skin Hydration and Acne Treatment: Apply coconut water topically or drink it regularly to improve skin hydration and reduce acne breakouts. Coconut water is rich in cytokinins, which are plant hormones that promote cell growth and regulate cell division, aiding in skin repair and rejuvenation.

3. Milk (Nariyal Ka Doodh)

Coconut milk is a creamy liquid extracted from the grated meat of mature coconuts. It is rich in nutrients such as vitamins C, E, and B vitamins, as well as minerals like iron, magnesium, potassium, and phosphorus. It’s a staple ingredient in many cuisines, particularly in Southeast Asia, South Asia, the Caribbean, and Africa. There are two main types – Thick and Thin. Thick coconut milk is the result of the first round of extraction, where minimal water is added to the grated coconut. After the thick coconut milk is extracted, more water is added to the grated coconut and the process is repeated to produce thin coconut milk.

Coconut Milk Nutritional Value

Approximate nutritional composition of 100 ml of canned milk:

• Calories: Around 230 calories
• Total Fat: Approximately 24 grams
  • Saturated Fat: Around 21 grams
  • Monounsaturated Fat: Approximately 1.5 grams
  • Polyunsaturated Fat: Less than 0.5 grams
• Carbohydrates: Roughly 3 grams
  • Dietary Fiber: Approximately 1 gram
  • Sugars: Around 2 grams
• Protein: Roughly 2 grams

In addition to these macronutrients, coconut milk also contains various micronutrients, including vitamins and minerals. These can include: Vitamin C, E, B1 (Thiamine), B3 (Niacin), B6, Folate, Iron, Magnesium, Potassium, Phosphorus.

Coconut Milk Health Benefits

• Hair Conditioning: Useful as a natural hair conditioner. Apply to the scalp and hair to moisturize, nourish, and promote hair growth. The richness of coconut milk helps in strengthening the hair shaft and preventing breakage.
• Skin Moisturizer: Apply topically to moisturize and nourish the skin. Its hydrating properties help in soothing dry and irritated skin, making it soft and supple. It is a great remedy for conditions like dry skin, eczema, and sunburns.
• Sunburn Relief: It has soothing properties that can help alleviate sunburns. Apply coconut milk topically to sunburned skin can provide relief from pain, inflammation, and redness.
• Digestive Health: Drinking this milk is good digestive aid and soothe gastrointestinal issues. It is rich in fiber, electrolytes, and healthy fats, which help in promoting digestion and relieving symptoms like bloating, constipation, and indigestion.
• Weight Loss: Some people believe that consuming coconut milk can aid in weight loss. It is low in carbohydrates and contains medium-chain triglycerides (MCTs) which boosts metabolism and promotes fat burning.
• Joint Pain Relief: It is useful remedy for joint pain and inflammation. Its anti-inflammatory properties help to reduce swelling and alleviate pain associated with conditions like arthritis.
• Immune Boosting: It contains lauric acid, which has antimicrobial properties that may help boost the immune system and protect against infections. Drinking regularly can support overall immune health.
• Stress Relief: Consume it as a stress-relieving remedy. Its creamy texture and mild flavor can have a calming effect, helping to reduce stress and promote relaxation.

How To Make This Milk At Home?

Making it at home is a relatively simple process that requires only a few ingredients. Here’s a basic recipe for homemade coconut milk:

• Crack the fruit: Start by piercing the soft eye of the coconut with a hammer and draining out the water. Then, use a hammer or heavy knife to crack open it. Carefully break it into smaller pieces.
• Separate the coconut meat: Use a knife or spoon to pry the white meat away from the shell. Try to remove as much of the brown skin from the meat as possible, as it can affect the texture and flavor of the coconut milk.
• Blend the coconut meat: Place the coconut pieces into a blender or food processor. Add enough water to cover the meat completely. The ratio of meat to water will depend on how thick you want your milk to be. For thicker milk, use less water; for thinner milk, use more water.
• Blend until smooth: Blend the coconut meat and water on high speed until smooth and creamy.
• Strain the mixture: Place a piece of cheesecloth or a fine mesh strainer over a bowl or jug. Pour the blended mixture through the cheesecloth or strainer, squeezing or pressing the mixture to extract as much liquid as possible. This liquid is your milk.
• Extract second milk (optional): If you desire a thinner milk, you can repeat the blending and straining process with the same coconut meat using fresh water.
• Store the milk: Transfer the strained milk into a clean container or bottle. Store it in the refrigerator for up to 3-4 days. Shake well before using, as the milk may separate over time.

4. Coconut Flour (Nariyal Ka Atta)

Coconut flour is a soft, fine powder made from dried coconut meat after it has been defatted and ground. It is a popular gluten-free alternative to wheat flour and is used in baking and cooking, especially in recipes for those following paleo, keto, or gluten-free diets. This flour can also be used as a thickener in soups, sauces, and smoothies. It has a subtly sweet flavor and aroma, with a hint of coconut. It is rich in fiber, protein, and healthy fats, making it a nutritious choice for baking. However, it behaves differently from wheat flour in recipes due to its high fiber content and lack of gluten, which gives wheat flour its elasticity.

Flour Nutritional Value

One notable aspect of coconut flour is its exceptionally high fiber content, which is significantly higher than most other flours. This high fiber content contributes to its ability to absorb moisture and provide structure in baked goods. The nutritional value of 100 grams of flour is:

• Calories: Approximately 400 calories
• Total Fat: Around 14 grams
  • Saturated Fat: Approximately 12 grams
  • Monounsaturated Fat: Around 1 gram
  • Polyunsaturated Fat: Less than 1 gram
• Carbohydrates: Roughly 60 grams
  • Dietary Fiber: Approximately 40 grams
  • Sugars: Around 20 grams (from naturally occurring sugars in the coconut)
• Protein: Roughly 20 grams

In addition to these macronutrients, it is also a good source of various micronutrients, including: Iron, Magnesium, Potassium, Phosphorus, Zinc

Flour Health Benefits

• Intestinal Worms: Among the numerous home remedies found beneficial in the treatment of intestinal worms, this is most effective. It is an ancient remedy for expelling all kinds of intestinal worms. A tablespoon of the freshly ground coconut should be taken at breakfast followed by a dose of castor oil after three hours. The process may be repeated till the cure is complete.
• Skin Exfoliation: Coconut flour can be mixed with water or coconut oil to create a natural exfoliating scrub for the skin. Its fine texture helps remove dead skin cells and impurities, leaving the skin feeling smooth and refreshed.
• Face Masks: Combined with other ingredients like yogurt, honey, or mashed fruits, coconut flour can be used to make homemade face masks. These masks can help nourish and hydrate the skin, as well as improve its texture and appearance.
• Absorbent Poultices: Coconut flour’s absorbent properties make it suitable for creating poultices to help draw out toxins, reduce inflammation, and soothe minor skin irritations such as insect bites or rashes.
• Dry Shampoo: Coconut flour can be used as a natural alternative to commercial dry shampoos. It can help absorb excess oil and refresh the scalp between washes. Simply sprinkle a small amount of coconut flour onto the roots of the hair, massage it in, and then brush or comb out any excess.
• Odor Absorber: Coconut flour can be used to absorb unpleasant odors in shoes, closets, or other small spaces. Simply place a small amount of coconut flour in a breathable pouch or container and leave it in the desired area to absorb odors naturally.

5. Coconut Sugar (Nariyal Ka Chini)

Coconut sugar, also known as coconut palm sugar or coconut blossom sugar, is a natural sweetener derived from the sap of the flower buds of the coconut palm tree (Cocos nucifera). It is a popular alternative to refined sugars and is often touted as a healthier option due to its lower glycemic index and higher nutrient content. In India, this sugar is not as commonly used or widely available as it is in some other parts of the world. However, it is gaining popularity as a natural sweetener, and there are several regional names for coconut sugar depending on the local language and dialect. Some popular Indian names include: Naatu Sakkarai, Thengai Sakkarai, Nalikerakkara, Nariyal Gud, Coconut Jaggery and Kobbari Chekka

Sugar Nutritional Value

One of the main reasons it is considered a healthier alternative to refined sugars is its lower glycemic index (GI). The glycemic index measures how quickly foods raise blood sugar levels after consumption. This sugar has a lower GI compared to white sugar, meaning it causes a slower and more gradual increase in blood sugar levels, which may be beneficial for managing blood sugar levels and reducing the risk of insulin spikes. Nutritional value per 100 gm:

• Calories: Approximately 380 to 390 calories
• Total Carbohydrates: Around 92 to 96 grams
  • Sugars: Approximately 85 to 90 grams (mainly sucrose)
• Protein: Roughly 1 to 2 grams
• Fat: Less than 1 gram
• Fiber: Approximately 1 to 2 grams
• Calcium: Varies, but typically small amounts (around 10 to 30 mg)
• Iron: Varies, but typically small amounts (around 0.5 to 3 mg)
• Potassium: Varies, but typically small amounts (around 200 to 300 mg)
• Other micronutrients: Coconut sugar contains small amounts of other minerals and antioxidants, including magnesium, zinc, and some B vitamins.

Sugar Health Benefits

• Cough and Sore Throat Relief: Can be mixed with warm water, lemon juice, and a pinch of salt to create a soothing drink for coughs and sore throats. The natural sweetness of coconut sugar can help mask the taste of salt and lemon while providing a comforting effect.
• Energy Boost: Some people may use it as a natural energy booster by adding it to beverages like tea or coffee. The carbohydrates in coconut sugar can provide a quick source of energy, making it a popular choice for those needing a pick-me-up during the day.
• Digestive Aid: Contains small amounts of fiber, which can help support digestive health. Some people may consume coconut sugar in moderation as part of a balanced diet to promote regularity and alleviate constipation.
• Skin Exfoliation: Mix it with coconut oil or olive oil to create a natural exfoliating scrub for the skin. The granules of sugar help remove dead skin cells, leaving the skin feeling smooth and refreshed.
• Homemade Lip Scrub: Mixt it with honey or coconut oil to use as a homemade lip scrub to exfoliate and moisturize the lips. Gently massaging the scrub onto the lips helps remove dry, flaky skin, leaving them soft and smooth.
• Natural Air Freshener: Mix it with essential oils and place in a small bowl or sachet to create a natural air freshener. The sugar helps absorb and neutralize odors, while the essential oils provide a pleasant fragrance.

6. Dry Copra

Dry copra, also known simply as copra, is the dried meat or kernel of the coconut (Cocos nucifera) fruit. It is the processed form of coconut meat that has been removed from the coconut shell, dried, and often further processed for various uses.

Copra Nutritional Value

Nutritional composition of 100 grams of unsweetened dry copra:

• Calories: Approximately 650 to 660 calories
• Total Fat: Around 63 to 67 grams
  • Saturated Fat: Approximately 53 to 57 grams
  • Monounsaturated Fat: Around 6 to 7 grams
  • Polyunsaturated Fat: Approximately 1 to 2 grams
• Carbohydrates: Roughly 23 to 25 grams
  • Dietary Fiber: Approximately 16 to 20 grams
  • Sugars: Around 7 to 8 grams
• Protein: Roughly 6 to 8 grams
• Other Micronutrients: Iron, Magnesium, Potassium, Phosphorus, Zinc

Copra Health Benefits

• Insect Bites and Stings: For bites and stings try fascinating home remedy with coconut ash. Take a piece of dried coconut, and set fire to it. It will catch fire like wax. Let it burn for about 1/2 inch and then blow it out. There will be a little smoke, and when the smoke disappears, a tarry black residue will remain. Apply that residue directly to the bite for instant relief. Why does this work? Because coconut is a good source both for antihistamines and for natural steroids. You may do the same thing with the ash from burning some of the outer coconut shell.
• Bone Health: Dry copra is a good source of minerals like calcium, phosphorus, and magnesium, which are essential for maintaining strong and healthy bones. Consuming dry copra regularly can help support bone health and reduce the risk of osteoporosis and fractures.

7. Coconut Chips

Thin slices or shavings of coconut meat undergo toasting or drying. They form a popular snack and ingredient in various culinary applications, renowned for their crispy texture and rich coconut flavor. Cutting tools thinly slice or shave the coconut meat into chips, with the thickness varying based on the desired final product. These chips undergo toasting or drying to achieve a crispy texture and enhance the flavor. Toasting occurs in an oven, on a stovetop, or in a toaster oven until the chips turn golden brown and fragrant. Drying can be accomplished in a food dehydrator or by air-drying at a low temperature until the chips reach crispness.

Chips Nutritional Value

Nutritional composition of unsweetened 100 gm of chips:

• Calories: Approximately 600 to 650 calories
• Total Fat: Around 60 to 65 grams
  • Saturated Fat: Approximately 50 to 55 grams
  • Monounsaturated Fat: Around 5 to 7 grams
  • Polyunsaturated Fat: Approximately 1 to 2 grams
• Carbohydrates: Roughly 20 to 25 grams
  • Dietary Fiber: Approximately 10 to 15 grams
  • Sugars: Around 5 to 10 grams (naturally occurring sugars in coconut)
• Protein: Roughly 5 to 7 grams
• Additional macronutrients: Iron, Magnesium, Potassium, Phosphorus, Zinc, Vitamin E

Chips Health Benefits

Coconut chips are particularly rich in healthy fats, especially medium-chain triglycerides (MCTs), which are easily digested and converted into energy by the body. They also provide dietary fiber, which promotes digestive health, regulates blood sugar levels, and helps maintain satiety.

• Energy Boost: Due to their high healthy fat content, coconut chips can provide a quick and sustained source of energy. They make a convenient and portable snack option for busy individuals or athletes needing a pre- or post-workout boost.
• Digestive Health: The fiber content of coconut chips can aid digestion, promote regularity, and prevent constipation. Consuming coconut chips as part of a balanced diet can help support a healthy digestive system.
• Skin and Hair Care: Coconut chips contain vitamins and minerals that nourish the skin and hair from within. Including coconut chips in your diet can help promote healthy skin and hair, while topical application of coconut oil derived from coconut chips can moisturize and condition the skin and hair.
• Immune Support: Coconut chips contain nutrients such as iron, zinc, and vitamin E that support immune function and help protect against infections. Including coconut chips in your diet can help strengthen your immune system and promote overall health.
• Stress Relief: Some people find comfort in indulging in sweet and crunchy snacks like coconut chips to alleviate stress and boost mood. However, it’s essential to enjoy coconut chips in moderation as part of a balanced diet.

Side Effects and Warnings

Fresh coconut water also tones up the heart. However, oil contains high cholesterol (saturated fat) and should be avoided or replaced by polyunsaturated fats such as corn, safflower, soybeans, and sesame oils, which tend to lower the level of LDL. There are also monounsaturated fats such as olive and peanut oils, which have a more or less neutral effect on the LDL level. If you have high cholesterol, you may not want to use so much coconut, as it is high in saturated fat, which increases cholesterol in the blood.