Coconut: uses and nutritional benefits

The Coconut palm is a plant of the Araceae family. Emblem of the islands, this plant is known for its fruit, the Coconut. After breaking the nut, we discover a whitish pulp and the juice of Coconut. The almond can be eaten raw or dried. The drying and toasting process concentrates its aromas and the characteristic taste of the Coconut, as well as its therapeutic virtues. The toasted coconut is rich in lipids, which will give energy to the body. Moreover in these lipids, it is in majority of the lauric acid that we find. Lauric acid is a saturated fatty acid, so we should avoid eating too much coconut, because a diet rich in saturated fatty acid favors the appearance of cholesterol disorders. Nevertheless, lauric acid supports the immune system since it has anti-infectious properties. Therefore, we do not totally deny the coconut. It also contains a lot of dietary fiber. They reduce hunger and stimulate the digestive transit. This oleaginous fruit is also ideal in case of diabetes, because it moderates the glycemic load of a meal, which helps to regulate blood sugar levels. Latin name : Cocos nucifera L. Botanical family : Araceae. Part used : Pulp.

Recommended consumption

The Coconut in toasted strips is a dry fruit. It is more concentrated than fresh Coconut pulp, the recommendations of daily consumption are defined. In classic cure or for pleasure, a portion of Coconut is estimated at 25 g per day, which represents one of about fifteen Coconut slices.

In what form?

To make the most of their benefits, you can use them :

  • Whole
  • Ground, crushed
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Breakfast
  • Lunch
  • Snacks
  • Dinner
What modes of use?

You can incorporate them into the following preparations to facilitate their intake:

  • Dessert
  • Yoghurt, dairy
  • Dish
  • Mixed with other dried fruits
  • Muesli

Health Nutrition Benefits

Coconut Nuts can complement your healthy and varied diet.

Digestive system

Constipation is often synonymous with a lack of dietary fiber. To stimulate digestive transit, it is necessary to increase fiber concentrations in the diet (see our guide constipation and diet). Coconut slices are rich in fiber, they easily stimulate digestive transit.


Coconuts are rich in fiber. Fiber decreases the absorption of all other food components, such as cholesterol, lipids and carbohydrates. For carbohydrates, this allows the body to stabilize the glycemia (glucose concentration in the blood). For cholesterol and lipids, these benefits are lesser because the Coconut slices bring saturated fatty acids (they would promote the rise of cholesterol).

Immune system

Lauric acid, the main fatty acid in coconut flakes, stimulates immunity. It inhibits microbial growth. This ability seems most pronounced on the bacteria named Staphylococcus aureus (or Staphylococcus aureus). This nutrient provides Coconut with immunity benefits.

Nutritional properties

  • Laxative (fiber): shredded Coconut is extremely high in fiber. Dietary fiber is indigestible and joins the fecal bowl. Thanks to their hydrophilic power, fibers increase the volume of stools, which stimulates digestive transit.
  • Controls blood sugar (fat, fiber): 75% of the composition of Coconut Slices is represented by fat and fiber. Both decrease the glycemic index of foods. Thus, the Coconut in slices has a low glycemic index. They do not cause strong variations of glycemia after having consumed them.
  • Controls appetite (lipids, fiber): thanks to the low glycemic index of Coconut slices, they normalize feelings of hunger. In fact, variations in blood sugar levels increase the desire to eat. Conversely, a balanced blood sugar level favors satiety.
  • Contributes to energy metabolism (carbohydrates, lipids): coconuts are vectors of lipids and carbohydrates: the macronutrients used by the body to supply itself with energy. If we look at the carbohydrates, half are simple sugars, the other half are complex sugars. Coconuts will provide energy that can be used quickly by the body and also over time.
  • Anti-infective (lauric acid): the lipid profile of Coconuts is overwhelmingly represented by lauric acid, a saturated fatty acid. Lauric acid is considered an anti-microbial agent. It is believed to fight against bacteria, viruses and fungi. Thanks to this fatty acid, Coconuts can claim to strengthen the immune system.

Nutritional values

*Recommended Daily Allowance

To know more about the plant : The Coconut Tree

The Coconut palm is a plant of the Araceae (or Palmaceae) family. The Coconut palm is probably native to the Indomalayan regions. Indeed, fossilized Coco nuts of several million years have been discovered in New Zealand and India. The Coconut palm has spread in waves in different regions of the world, first by colonizing nearby tropical islands, by the ability of its fruit (the Coconut) to float on water.

The Coconut tree is a false tree: it has no trunk, but a sharp stipe. This stipe ends in huge palms. The Coconut tree gives its first fruits after 5 to 7 years of growth. The inflorescence turns into a drupe (the fruit). The fruit is brown in color, and is covered with a thick layer of woody fibers. A solid shell surrounds the Coconut pulp, the Coconut pulp or kernel is whitish and encloses a juice called Coconut water. Coconut water is a sweet liquid that occupies three quarters of the internal cavity.

There are mainly two large and distinct groups of Coconut palms: the dwarf Coconut palms and the tall Coconut palms. Dwarf Coconut palms are less than 10 m tall. They grow quickly, are more fragile and give their first small coconuts after five years. The large Coconut palms easily reach 25 m in height. They grow slowly and offer their first nuts after 7 to 10 years of cultivation. This second group represents 95% of the world's Coconut plantation. Dwarf x Large crosses allow to combine the agronomic advantages of these two groups. Thus, it is estimated that 15% of the coconut trees planted in the last ten years are hybrid varieties.

The Coconut tree grows on well drained silty, sandy and clay soils. It requires a warm and humid climate. In good climatic conditions, a Coconut tree can produce 12 to 16 clusters of Coconut per year. A cluster of Coconut contains about 10 nuts. The cultivation of the Coconut tree is very important for tropical and subtropical regions, it is often called "the tree of life". This importance can be seen particularly in India. India is the third largest producer of coconuts in the world after Indonesia and the Philippines. In Indian culture, the coconut is described as the fruit of aspiration: it is frequently offered to the gods at the start of new projects. In Ayurvedic medicine, the oil, milk and juice of the coconut kernel have many medicinal virtues: anti-hair loss, anti-burn, and fights against heart disorders.

The Coconut tree : a tree with multiple uses

The Coconut tree is a tree with multiple uses, from the tree to the Coconut juice. Let's start with the tree, the Coconut palms are braided to make decorations for ceremonies or everyday objects. The false trunk of the Coconut tree is used for construction. The sap of the Coconut tree flowers is heated to give us the famous Coconut sugar.

As for the fruits, we make multiple variations. Coconut fiber, called fluff, is a very effective thermal and acoustic insulator. It is used in the textile industry or to insulate houses. The shell of Coconut is used as food container. The almond, it is consumed raw or dried. When the latter is dried, it is called copra. Copra is used to make Coconut oil, grated Coconut, Coconut flour, Coconut chips and Coconut milk (here, the Coconut is grated and then pressed). Finally, Coconut water is a hydrating food product.

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