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Coconut Health benefits Nutritional Facts | Coconut Water, Oil, Sweet


Coconuts are one of the wonder foods on earth. Each bit of coconuts delivers the amazing health benefits like healing the hydration, reducing the acid reflux,  preventing heart diseases, Alzheimer’s is disease, enhancing the immunity system, strengthening the bones and teeth.  Additionally coconut oil is beneficial for skin and hair health.

What Is Coconut?

Botanically coconut is a one seeded fiber drupe. It is belongs to Arecaceae family, more commonly known as the palm family. But some would say coconut is a nut and others would say coconut is fruit or seed or palm. Coconut has many uses throughout its various stage of development so, that’s way coconut regarded as “Tree of Life and it is also referred to as “KalpaVriksha” in Sanskrit (the tree which provides all the necessities of life) Indian Language. Presently, coconut is added in daily diet or cuisines all over the world. Coconuts are used for many purposes, ranging from food to cosmetics. It also has cultural, religious significance in certain societies, particularly in India, where it is used in Hindu rituals. Top ten coconut-producing countries in the world are Indonesia, Philippines, India, Brazil, Sri Lanka, Vietnam, Papua New Guinea, Mexico, Thailand and Malaysia.          

Nutrition Facts Of Coconut:

Coconuts are rich in vitamins, minerals, and amino acids. It is also a source of tons of calcium, potassium, and magnesium  as well as plenty of electrolytes. Listed below are some of the most abundant nutrients in a single 3.5 ounce (100 gram), percentage of RDA (Recommended Dietary Allowance).


Tryptophan                           0.039 g

Threonine                             0.121 g

Isoleucine                             0.131 g

Leucine                                 0.247 g

Lysine                                   0.147 g

Methionine                            0.062 g

Cystine                                 0.066 g

Phenylalanine                       0.169 g

Tyrosine                                0.103 g

Valine                                    0.202 g

Arginine                                0.546 g

Histidine                                0.077 g

Alanine                                  0.170 g

Aspartic acid                         0.325 g

Glutamic acid                        0.761 g

Glycine                                  0.158 g

Proline                                   0.138 g

Serine                                    0.172 g


Thiamine (B1)                       0.066 mg, 6% of RDA

Riboflavin (B2)                      0.020 mg, 2% of RDA

Niacin (B3)                            0.540 mg, 4% of RDA

Pantothenic acid (B5)           0.300 mg, 6% of RDA

Vitamin B6                             0.054 mg, 4% f RDA

Folate (B9)                             26 μg, 7% of RDA

Vitamin C                               3.3 mg, 4% of RDA

Vitamin E                                0.24 mg, 2% of RDA

Vitamin K                                0.2 μg


Calcium                                  14 mg, 1% of RDA

Iron                                         2.43 mg, 19% of RDA

Magnesium                            32 mg, 9% of RDA

Manganese                            1.500 mg, 71% of RDA

Phosphorus                           113 mg, 16% of RDA

Potassium                              356 mg, 8% of RDA

Sodium                                   20 mg, 1% of RDA

Zinc                                        1.10 mg, 12% of RDA


Coconut contains 6.23 g of Sugar, and 9.0 g of Dietary fiber.


Coconut contains 33.49 g total healthy fat. In that Saturated is 29.698 g, Monounsaturated is 1.425 g, Polyunsaturated is 0.366 g.

Coconuts Health Benefits:

Coconuts give the massive health benefits such as controlling the blood sugar; lowering cholesterol; healing; hydration. Below listed are the few health benefits:

1. Coconuts Are Source Of Hydration:

Coconut water contains high concentration of electrolytes such as calcium, magnesium, phosphorous, potassium and sodium, which help in maintaining hydration. Coconut water replaces the lost electrolytes, restores hydration; that’s why people who do workouts and other strenuous activities choose coconut water as an essential supplement.

2. Coconuts Reduce The Acid Reflux:

Coconut water has high concentration of potassium and electrolytes which aid to reduce occurrence of acid reflux and prevents indigestion.

3. Coconuts Prevent Heart Diseases:

Coconut oil contains the saturated fats. Saturated fats help to increase the healthy cholesterol and lower risk of heart diseases. Saturated fats also help to convert the bad cholesterol into good cholesterol in our body.

4. Coconuts For Immunity System:

Coconut oil has lauric acid, which helps to hinder harmful bacteria, funguses and viruses. Now a days many diseases are caused by too much growth of bad bacteria, funguses, and viruses in the body.

5. Coconuts For Alzheimer’s Patients:

 Alzheimer’s disease is caused by dementia.  Fatty acids in coconut oil can boost brain function in the patients of Alzheimer’s disease. 

6. Coconuts For Strong Bones And Teeth:

Daily eating of coconuts helps in maintaining the strength of bones and teeth because it contains the calcium and manganese. It also prevents osteoporosis.


7. Coconuts-- Benefits For Hair Care:

Coconut contains fatty acids and helps to treat hair fall. Its antibacterial and antifungal properties prevent scalp infections. Coconut oil and coconut water both help to prevent splitting of hair and make the hair soft, smooth and manageable.

8. Coconuts-- Benefits For Skin Care:

Coconut oil contains fatty acids and reduces the skin infection.  Coconuts oil is used as moisturizer, face cleanser and in sun screen lotions. It can also treat many skin disorders.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

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