It's no secret that coconut has been incredibly popular for the last several years, and for good reason. This versatile ingredient has endless functionality—you can use coconut oil for everything from cooking and cleaning to taming frizz, taking off makeup, and curtailing chronic inflammation. Coconut water is packed with health benefits, thanks to electrolytes, antioxidants, and vitamin C.
But the fruit of a coconut is something extra special: It serves as a so-creamy vegan swap for plant-based desserts and dairy products like ice cream and yogurt, adds crunch to granola, and shines in simmer sauces (if you haven't tried coconut curry shrimp, you're seriously missing out). Wellness-wise, we're just getting started. Here are the top five healthy reasons you should start eating coconut today, according to nutrition experts Susan Hewlings, Ph.D., RD, and Kelly Springer, MS, RD, CDN.
Coconut can fight inflammation.
"As a part of a healthy diet, coconut shows antioxidant activity due to its polyphenol content," explains Hewlings. "Virgin Coconut Oil (VCO) is a rich source of phenolic compounds, such as caffeic acid, ferulic acid, and more. Because these polyphenols have antioxidant properties, they can help offset oxidative free radicals which can lead to inflammation." Hewlings recommends looking for fresh, unprocessed raw coconut and/or coconut oil to reap the most antioxidant, and anti-inflammatory benefits.
It's great for gut health.
According to Springer, eating coconut is great for gut health because it contains a substantial amount of fiber, which helps your microbiome thrive by providing sustenance for your good gut bacteria.
"Coconut is also relatively high in fat, which helps your body absorb the fat-soluble vitamins D, E, A, and K," she explains. "This is important because vitamins D and K may be associated with a more diverse, and therefore more resilient, gut microbiome." A stronger gut microbiome means better digestion, immunity, and overall health. Try adding a few spoonfuls of shredded coconut to your oatmeal or yogurt in the morning to reap these benefits.
Coconut is a superfood for glowing skin.
"Coconut can be very beneficial for the skin, especially in the form of coconut oil. I love using Nutiva's Organic Virgin Coconut Oil on my skin to help calm inflammation and redness, replenish moisture levels, and even promote faster wound healing," says Springer.
Since coconut oil has a significant amount of fat, Springer adds that it will also help your body to absorb vitamins E and A, which are both antioxidants known to protect and restore the skin. (Note that coconut oil is comedogenic, which means it can clog pores, so you should avoid using it on acne-prone areas.)
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It may improve cognitive function.
"One of the primary features of Alzheimer's disease is a decreased ability for the brain to use glucose as a fuel, which can begin about 10-15 years before the diagnosis," explains Hewlings. "When the brain can't use glucose (its primary fuel source), it can use ketone bodies as an alternative fuel source. Coconut oil is rich in precursors for ketone bodies. Therefore, coconut oil as part of an overall healthy diet is thought to benefit cognitive health by providing an alternative energy source to the brain."
It's a more favorable source of fat compared to butter or beef fat.
It's important to note that coconut does contain saturated fat, but recent research has shown that coconut contains primarily medium-chain fatty acids. Hewlings explains that these are absorbed differently and have a more favorite lipid profile compared to longer chain fatty acids, such as those found in animal fats like meat and butter.
"Oils contain more than just the fatty acids that comprise them, including other nutrients and vitamins, which may also have an impact on cardiovascular risk," she says. "Additionally, dietary fats provide energy, are key to the absorption of fat-soluble vitamins, provide cell structure, are the base for many hormones, serve as carriers throughout the body, provide 'padding' and protection for organs, and so much more. Coconuts contain essential nutrients found in these dietary fats and provide a healthful source of saturated fats while also providing antioxidants."
FAQs
Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation. Overall, unsweetened coconut meat makes a great addition to a balanced diet.
What are the benefits of eating coconut? ›
Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation. Overall, unsweetened coconut meat makes a great addition to a balanced diet.
What happens if you eat a lot of coconut? ›
Due to higher levels of saturated fat, eating large amounts of coconut can increase cholesterol. However, moderate coconut consumption can actually raise the “good” types of cholesterol, including high-density lipoprotein (HDL). Some people may have an allergic reaction to coconut, including those with nut allergies.
Why is coconut so amazing? ›
Highly nutritious. Unlike many other fruits that are high in carbs, coconuts provide mostly fat ( 6 , 7 ). They also contain protein, several important minerals, and small amounts of B vitamins.
What are some facts about coconuts? ›
There are over 150 species of coconuts that can be found in 80 different countries throughout the world. Coconuts are very buoyant and highly water-resistant, allowing them to float for very long distances across the ocean and establish roots again after they are washed ashore.
What does coconut do to the brain? ›
When the liver converts MCTs to energy it produces compounds called ketones and ketones are the key to coconut's brain health benefits. Ketones are a special high-energy fuel capable of fueling the brain, helping brain cells thrive and even recover normal to near normal function in failing ones.
Is eating coconut good for your skin? ›
Anti-Ageing: The goodness of antioxidants in coconut meat may help reduce the signs of ageing by shielding the skin from free radical damage.
Is eating coconut good for teeth? ›
Because of its natural antifungal and antiviral properties, coconut is incredibly effective at remedying tooth decay, killing bad breath, whitening teeth, and healing bleeding gums.
Is coconut a superfood? ›
Because of its many health advantages, coconut is considered a superfood. It is nutrient-rich, strengthens the immune system, and is excellent for the heart and brain. It encourages weight reduction and is healthy for the skin and hair.
Is it OK to drink 2 coconuts a day? ›
If you are worried about drinking coconut water every morning, the answer is that drinking a small amount is still safe. However, you need to save, never drink more than two coconut water a day. If you drink too much, the body can face serious consequences.
While coconut oil is generally considered safe and beneficial for all hair types, it's especially ideal for those with dry, itchy scalps and/or damaged strands. “Coconut oil is very good for dry hair as it's rich in fatty acids that help to nourish the hair and scalp,” explains Dr.
Can I eat 1 coconut daily? ›
One can consume about 40g coconut per day, and it is okay as long as it is uncooked. Its cholesterol content increases only when you grate it and extract milk and then boil it. The same goes for coconut dry kernel, certain foods taste better when coconut dry kernel is used, but it is not good for health.
What are the five benefits of coconut? ›
Coconut Health Benefits
- Counteract some poisons.
- Ease inflammation.
- Kill bacteria.
- Treat diarrhea.
- Treat kidney diseases.
- Reduce pain.
- Treat menstrual issues.
Coconuts are distinct from other fruits because their endosperm contains a large quantity of clear liquid, called "coconut water" or "coconut juice". Mature, ripe coconuts can be used as edible seeds, or processed for oil and plant milk from the flesh, charcoal from the hard shell, and coir from the fibrous husk.
What is a fact about coconut food? ›
“Coconut meat, the white fleshy part of the coconut, is rich in nutrients like fiber, B vitamins and minerals like copper, manganese and iron, while the water is rich in electrolytes.” Some experts feel that coconut oil aren't as beneficial as the meat of the fruit.
What is the best time to eat coconut? ›
Eating raw coconut before sleeping is also good for heart health. The fat present in it can improve the level of good cholesterol in the body. In this way, coconut can reduce the risk of heart-related problems.
Is eating coconut good for skin? ›
Hydration: Coconut water is a natural source of hydration, which is essential for maintaining healthy skin. Proper hydration helps keep the skin supple and can improve its overall appearance. Nutrient content: Coconuts contain various nutrients, such as vitamins and minerals, that are important for overall h.
Can you eat raw coconut? ›
You can simply cut out the coconut meat and enjoy it raw and fresh. Try eating it raw as a light snack, or add it into another dish. Alternatively, you can freeze the coconut meat and eat it frozen as a cool, refreshing snack. You can even buy frozen coconut chunks from the frozen section of most grocery stores.
What does it mean when you crave coconuts? ›
Stress, boredom, sadness, and even happiness can all trigger cravings. When we're feeling down or stressed, we may turn to comfort foods like coconut to help alleviate negative emotions and provide a sense of comfort.
