Throughout tropical countries, the coconut is often referred to as the “tree of life”.
One could practically live off of coconut trees: not only can its fruits feed and hydrate you, but you can also create houses, dyes, tools, medicine, and furniture from coconut trees, leaving no part unused.
In recent years, the health benefits of coconut have slowly become popular among the health conscious in the West, and products like coconut oil have become in vogue akin to avocados and kombucha.
If you’re curious about coconut, here is a list of its known health benefits, as confirmed by science![1,2,3]
- It’s great for heart health
Coconut oil, meat, and juice have all been found to benefit the cardiovascular health.
Firstly, coconut oil is rich in saturated fats – a healthy type of fat. Saturated fats are known to raise good cholesterol (HDL) levels in your bloodstream, which helps flush out bad cholesterol (LDL). LDL cholesterol is what makes up the majority of our bodies’ cholesterol levels, and too much of it can clog our veins and arteries which can lead to strokes or heart attacks.[4]
Drinking coconut water was also found to reduce blood cholesterol and triglyceride levels, along with a decrease in liver fat.[5]
Likewise, regular consumers of coconut meat among Polynesians were found to have lower rates of heart disease compared to those who followed a Western-style diet.[6]
If heart health is of particular concern to you, eating and drinking coconut will protect your heart from deadly diseases.
- It has antioxidant properties
As a plant-based food source, coconuts contain a good amount of antioxidants that can help your body fight off free radicals.
The main phenolic (antioxidant) compounds that can be found in coconut include gallic acid, caffeic acid, salicylic acid, and p-coumaric acid.[7]
These antioxidants are especially important to our health as they help balance out the damaging effects of free radicals. Free radicals are the unstable atoms that damages cells through oxidative stress which ultimately leads to damaged tissues, DNA, and proteins.
Over time, excess exposure to free radicals increases the risk of developing chronic diseases, such as cardiovascular diseases, autoimmune disorders, diabetes, or neurodegenerative diseases. As we age, our body’s ability to fight free radicals decreases, thus it’s important to keep our body protected with antioxidants that can be obtained through our diets.[8]
- It may help fight against diabetes
Coconuts can help you stabilize your blood sugar levels as they are low in carbohydrates, while being high in fiber and healthy fats. A lower carb content means that coconuts won’t cause a spike in blood sugar, unlike in refined carbs such as in white bread or rice. Additionally, the fibers and healthy fats found in coconut will keep you satisfied without having the need to consume beyond what you actually need.
In one animal study, coconut displayed antidiabetic effects, which is believed to have come from its arginine content. Arginine is an amino acid that is crucial for the functioning of pancreatic cells, which releases the insulin hormones that regulate blood sugar levels.[9]
- It can help support weight loss
One of the main reasons why coconut has become so popular is that it is believed to be effective in supporting weight loss.
This is largely due to the fats that can be found in coconut, which is known to promote feelings of fullness, calorie burning, and fat burning. In addition, the high fiber content of coconut further increases satiety, which may prevent you from eating beyond your needs.
- It’s great for your digestive system
The dietary fibers that can be found in coconut is especially helpful for your digestive system.
Firstly, dietary fibers help keep your digestion running smoothly by forming the bulk of your stool, making bowel movement easier.
The same dietary fibers also serve as the energy source of your gut microbiome, which is home to the majority of the good and bad bacteria that lives inside your body. It is important to keep your good and bad bacteria balanced to avoid infections and discomfort. These gut bacteria help your body digest and process food, especially fiber which your body cannot digest. Additionally, gut health is connected to your heart health, brain health, and immunity, making it a crucial part of your body.[10]
- It may benefit your brain health
Studies have found that the fatty acids in coconut may improve the brain function of patients with a milder form of Alzheimer’s.[11]
The type of fatty acid that can be found in coconut oil is called medium-chain triglycerides (MCTs), which our bodies use as a quick source of energy or processed into ketones by the liver. Ketones are a type of acid that the liver produces, which are believed to have great benefits for the brain and are currently studied as a possible treatment for epilepsy, Alzheimer’s, and other neurological conditions.
- It’s great for your skin, hair, and teeth
As mentioned earlier, coconut isn’t just limited to culinary uses. Thanks to its ability to trap and provide moisture, along with some antimicrobial activity, many people swear by coconut products (especially oil) to improve the appearance of their skin, hair, and teeth.
The Different Ways You Can Use Coconut For Good Health
If you’re out in the market for some coconut products, you may be surprised to find a wide variety to choose from. Here are some examples of how you can use these coconut products when it comes to your health[12]:
Coconut Oil
- For Dermatitis and Eczema: Research has shown that coconut oil, when applied topically, can help improve symptoms of eczema and dermatitis.
- As A Moisturizer: Coconut oil makes a great moisturizer for your hair and skin. However, this isn’t recommended for those with an oily skin type.
- As A Natural Deodorant: You can use coconut oil as an ingredient for a natural deodorant, mixed with other organic ingredients.
- For Wound Healing: Coconut oil had been found to increase collagen production and reduce inflammation markers when applied topically to wounds. This helps make the healing process faster.
- For High Heat Cooking: Coconut oil is very high in saturated fats. Although this also means it’s not the healthiest type of oil, it’s a healthier alternative compared to commercial vegetable oils, which converts into toxic compounds when put under high heat. Keep in mind to use coconut oil only occasionally.
- For Dental Hygiene: Studies have found that coconut oil is capable of killing off bacteria that causes dental plaque, tooth decay, and gum disease. You can try oil pulling with coconut oil, which was found to be just as effective as commercial mouthwash.
Coconut Water
- As A Refreshment: Coconut water is recognized as one of the healthiest ways to hydrate yourself, as it is nutrient dense on top of containing water. Be wary of packed coconut juice that is made with added sugars, sweeteners, and flavors that aren’t good for your health. The best way to enjoy coconut juice is to extract it from a fresh coconut.
- As An Ingredient: Some cuisines incorporate coconut water in stir-fries, stews, and soups.
Coconut Meat
- As A Smoothie Ingredient: Put coconut meat in your smoothies to provide an interesting texture and a refreshing flavor.
- As A Dried Snack/Ingredient: You can dehydrate coconut meat and add it to trail mix, yogurt bowls, oatmeal, salads, and stir-fries.
Conclusion
The coconut is truly a wonderful source of vitamins and nutrients that can improve and maintain good health. It’s called the “tree of life” for a reason!
It is also a highly versatile fruit that can be consumed in many ways: as a beverage, as a snack, as a cooking oil, or as an ingredient to your favorite dishes. And the best thing about them is that they’re all equally nutritious, just as long as they’re fresh and free of additives and preservatives!
References
[1] Gunnars, K. (2020, February 12) Top 10 Evidence-Based Health Benefits of Coconut Oil. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil
[2] Spritzler, F. (2018, September 6) 8 Science-Based Health Benefits of Coconut Water. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/8-coconut-water-benefits
[3] Panoff, L. (2019, June 13) What Is Coconut Meat, and Does It Have Benefits? Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/coconut-meat
[4] Boateng, L., Ansong, R., Owusu, W. B., & Steiner-Asiedu, M. (2016). Coconut oil and palm oil’s role in nutrition, health and national development: A review. Ghana medical journal, 50(3), 189–196.
[5] Sandhya, V. G., & Rajamohan, T. (2006). Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats. Journal of medicinal food, 9(3), 400–407. https://doi.org/10.1089/jmf.2006.9.400
[6] Eyres, L., Eyres, M. F., Chisholm, A., & Brown, R. C. (2016). Coconut oil consumption and cardiovascular risk factors in humans. Nutrition reviews, 74(4), 267–280. https://doi.org/10.1093/nutrit/nuw002
[7] Mahayothee, B., Koomyart, I., Khuwijitjaru, P., Siriwongwilaichat, P., Nagle, M., & Müller, J. (2016). Phenolic compounds, antioxidant activity, and medium chain fatty acids profiles of coconut water and meat at different maturity stages. International Journal of Food Properties, 19(9), 2041-2051. https://doi.org/10.1080/10942912.2015.1099042
[8] Villines, Z. (2017, July 29) How do free radicals affect the body? Retrieved on December 14, 2020 from https://www.medicalnewstoday.com/articles/318652
[9] Salil, G., Nevin, K. G., & Rajamohan, T. (2011). Arginine rich coconut kernel protein modulates diabetes in alloxan treated rats. Chemico-biological interactions, 189(1-2), 107–111. https://doi.org/10.1016/j.cbi.2010.10.015
[10] Robertson, R. (2017, June 27) Why the Gut Microbiome Is Crucial for Your Health. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/gut-microbiome-and-health
[11] Reger, M. A., Henderson, S. T., Hale, C., Cholerton, B., Baker, L. D., Watson, G. S., Hyde, K., Chapman, D., & Craft, S. (2004). Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiology of aging, 25(3), 311–314. https://doi.org/10.1016/S0197-4580(03)00087-3[12] Spritzler, F. (2019, January 16) 29 Clever Uses for Coconut Oil. Retrieved on December 14, 2020 from https://www.healthline.com/nutrition/coconut-oil-uses
