General Health Benefits of Coconut water, Coconut oil and Coconut flakes

Coconut is a tropical fruit native to the Indian Ocean and Southeast Asia. Native to the tropics, it is grown in many parts of the world, including the Caribbean, Central and South America, Australia, Polynesia, East Asia, Africa and Southeast Asia. In recent years, coconut has been gaining interest for its nutritional properties. In a recent study by researchers from Baylor College of Medicine in Houston, Texas, it was found that coconut oil may have a positive influence on a variety of health problems. The study looked at the effects of coconut oil on a wide range of health conditions including heart disease, stroke and type 2 diabetes.

Let take a look at the health benefits of coconut water, coconut oil and coconut flakes

Health benefits of coconut water

Natural sports drink

Natural electrolytes in coconut water make it a strong competitor to Gatorade and other standard sports beverages. Coconut water is a popular choice among athletes because it has no artificial sweeteners, colors, or flavors and is free of sugar, food coloring, or other additives.

There’s evidence to suggest that coconut water can help you stay hydrated and replenish lost fluids after a run just as well as a standard sports drink does. The key electrolyte you lose when you sweat is sodium, and coconut water has less of it than the majority of sports beverages. It’s also lower in carbohydrates than a lot of other sports beverages designed to help you go the distance. If you’re going to exercise for more than 90 minutes, it won’t offer you much energy, but it will help you rehydrate later.

Despite the fact that coconut water does not help you rehydrate better than water or standard sports drinks after exercise, a study discovered that it was easier to drink enough without producing nausea or an upset stomach. In addition, coconut water with added sugar should be avoided, according to the study’s findings, because it interferes with optimal hydration and adds extra calories.

Low in calories

Just 45 calories to be exact.

According to the Academy of Nutrition and Dietetics, coconut water is a wonderful low-calorie alternative to sugary drinks like soda and fruit juice. Coconut water is a healthier alternative to most juices because it has fewer sugar and carbs. Minerals like salt and potassium are also more abundant in coconut water compared to other types of water. However, it still falls short when it comes to a quick sip compared to calorie-free water.


When compared to other sports beverages, coconut water has about 10 times as much potassium. Coconut water contains as much potassium as a banana in an 8-ounce serving. Coconut water has 405 mg of potassium per cup, which can help prevent cramping.

While exercising, potassium helps maintain fluid and electrolyte balance in the body. Coconut water has a higher potassium content than sodium, which may assist balance sodium’s effect on blood pressure and even help lower it in some cases.

Calcium and magnesium

Calcium is essential not only for healthy bones and teeth, but for a variety of other body functions as well. It aids in muscle contraction and healthy muscle function. A small amount of bone gets broken down while you workout because your muscles strain on them. Your bones require calcium to strengthen and mend themselves while your body heals.

In order to assist muscles contract and relax, magnesium aids calcium and potassium movement into them. It also aids in the creation of energy and the maintenance of organ function. Intense exercise can lead to a lack of magnesium and a resulting increase in the likelihood of experiencing cramps and other muscle discomfort.

When compared to other sports beverages or fruit juices, coconut water has a higher calcium and magnesium content, although it is not a concentrated source of either mineral. Coconut water has less than 5% of your daily calcium and magnesium requirements in a single serving.


Exercise causes oxidative stress and free radicals, which coconut water helps to counteract by providing antioxidants. The most antioxidant-rich option is fresh coconut water. According to a recent study, processed and heat pasteurized coconut water has fewer antioxidants.

Potential Health Benefits of Coconut Oil

To address a wide range of health issues from damaged hair and skin to poor cognitive function, coconut oil contains a wide range of beneficial characteristics. Coconut oil may have several health benefits, some of which are detailed here.

Loss of weight

Coconut oil contains the highest levels of lauric acid of any natural source because of the presence of lauric acid, a form of saturated fat. Lauric acid has been shown to go to the liver and be converted into energy rather than being stored as fat, which may help you lose weight.. Coconut oil may help with weight loss and a faster metabolism, but more research is needed to be sure.

Improved Skin and Hair Health

Coconut oil is now widely used in cosmetic products for the hair, skin, nails, and teeth of many people. Xerosis, or rough, dry skin, can benefit from the substance’s moisturizing properties. Coconut oil can also help to reduce hair protein loss, which will benefit your hair’s overall health.

Boosts Good Cholesterol Levels

Cholesterol can be beneficial in moderation. Some women’s HDL cholesterol, or “good cholesterol,” is raised by coconut oil while their LDL cholesterol, or “bad cholesterol,” is reduced.

Health Benefits of coconut flakes

Dietary Fiber

Shredded coconut has 4 grams of dietary fiber per cup serving. Dietary fiber intake of at least 25 grams per day is recommended by the American Heart Association. Fiber helps keep you regular and prevents constipation and hemorrhoids by boosting healthy digestion. The nutrient may help lessen your risk of heart disease and type 2 diabetes, as well as make you feel fuller between meals, which may help you avoid putting on weight.


Coconut is a good source of iron, with 1.8 milligrams of the daily need for men of 8 milligrams and for women of 18 milligrams in a 1-cup dose. Hemoglobin, the protein in red blood cells responsible for transporting oxygen throughout your body, is formed with the help of iron. If you don’t have enough iron in your system, your cells won’t get enough oxygen, which will make you feel weak and tired. A healthy immune system necessitates proper levels of iron.


One cup of shredded coconut has 1.7 milligrams of zinc, which is almost half of the daily recommendation for women (8 milligrams) and half of the recommendation for men (11 milligrams). In addition to helping your immune system function properly, zinc also aids in wound healing. As a bonus, it helps with taste, eyesight, and smell while also supporting healthy cell division.

What do you think?

Written by Babatunde Okerayi

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