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.
COCONUTS
Typical serving size:
1 cup coconut meat, raw (80 g)HOW THEY HARM
High cholesterolWHAT 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 productsThe 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 diseaseCoconut 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 pressureIn 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