Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating COCONUTS you will have the following benefits.

COCONUTS

Typical serving size:

1 cup coconut meat, raw (80 g)

HOW THEY HARM

High cholesterol

WHAT THEY HEAL

Heart disease Cravings Digestion Weight gain The coconut, the seed of a palm tree that grows mostly in tropical coastal areas, yields numerous food and nonfood products
The oil is used in vegetable shortening, nondairy creamers, some spreads, and many commercial baked goods; it is also an ingredient in shampoos, moisturizing lotions, soaps, and various cosmetics
Creamy coconut meat is eaten raw or used to flavor ice cream, confectionery products, and baked goods
Canned coconut milk, made from the grated meat and water, is used in curries
Coconut water, the liquid found inside young coconuts before they mature, has become a popular alternative to sports drinks; unlike other coconut products, it’s low in calories, contains no fat, and is rich in potassium

Health Benefits

Helps reduce risk of heart disease
Coconut water contains potassium, an essential mineral that ensures proper function of all cells, tissues, and organs, and helps decrease

Health Risks

associated with high blood pressure
In populations where coconut oil is commonly eaten, heart disease is not common
Satisfies cravings
A half cup of coconut meat has about 3
5 g of fiber, which can help you feel fuller longer
Aids digestion
The fatty acids in coconut milk and coconuts are easily processed by the body
Promotes weight loss
In a 2009 study, coconut oil was shown to decrease waist circumference and improve the ratio of “bad” LDL to “good” HDL cholesterol
Coconut oil definitely isn’t a low-fat food (1 Tbsp contains 117 calories and 13
6 g of fat), but its “medium chain” fatty acids are touted for—remarkably—weight loss
Researchers believe coconut oil may create diet-induced thermogenesis, increasing your body heat and burning calories
Health Risk Saturated fat
More than 90% of the fatty acids in coconuts are classified as saturated; remarkably, coconut oil is more highly saturated than the fat in butter or red meat
This high level of saturation results in an oil that resists turning rancid, making coconut oil ideal for commercial baking
However, it is a notable nutritional drawback, as saturated fats tend to raise blood cholesterol levels
In light of this, people who have elevated cholesterol levels or any other cardiovascular risk factors are typically advised to avoid products made with coconut oil

Allergies

  • Sprinkle toasted unsweetened coconut over pureed squash soup
  • Shave raw coconut over fruit salads
  • Add shredded fresh coconut to spring roll filling

    Buying Tip

    s
  • Choose a coconut with a firm shell
  • Check it carefully to make sure there are no dark or soft spots

    Storing Tips

  • Store whole coconuts at room temperature for up to 1 month
  • Once opened, wrap the coconut tightly in plastic wrap and store in the refrigerator for up to 5 days