6 health benefits and facts

You know how delicious, refreshing and hydrating coconut water can be after a hard workout. What you might not know: Coconut in most forms can improve your health in some surprising ways—and it’s super easy to use this tasty fruit to your advantage every day.

According to data from the United States Department of Agriculture, 100 grams of raw coconut contains 3.33 grams of protein, 15.2 grams of carbohydrates, 9 grams of fiber, plus many other vitamins and minerals.

“Different parts of the coconut provide different health benefits,” says Laura Iu, RD, CDN, a registered dietitian nutritionist and certified intuitive eating counselor in New York City. “Coconut meat, the white, fleshy part of the coconut, is rich in nutrients such as fiber, B vitamins and minerals such as copper, manganese and iron, while the water is rich in electrolytes.”

Some experts believe that coconut oil is not as beneficial as the flesh of the fruit. According to data from Harvard University’s TH Chan School of Public Health, coconut oil is 100% fat and 80-90% of it is saturated – not good for your heart. New research from Brazil has found that although the use of coconut oil in cooking has exploded in popularity recently, many people don’t know that the lauric acid it contains can worsen your cholesterol levels. (Lauric acid is a medium-chain fatty acid.) Similarly, a recent German study found that replacing coconut oil with unsaturated fat can lower both total and LDL cholesterol.

For this reason, you may want to consider limiting pure coconut oil in your diet. However, you can try MCT oil instead: it’s a supplement derived from coconut oil, minus the lauric acid. “MCT oil has a high smoke point, which means it is suitable for higher cooking temperatures and can be used for stir-frying, frying or sautéing,” says Iu.

Health benefits of coconut

Let’s look at six important ways coconut can positively impact how your body functions – and how it can make you feel good.

1. Coconut is a great energy booster.

“Coconut meat is rich in medium-chain triglycerides, a type of saturated fat that is metabolized for quick energy,” says Iu. “Athletes can benefit from it.” The easiest way coconut can boost your stamina? Eat something before, during and after exercise.

“Dried coconut can enhance the flavor in trail mixes, granola, and breakfast cookies, among other things,” says Marisa Moore, RDN, author of The Plant Love kitchen.

2. Coconut is good for your bones.

“Coconut is rich in manganese, which is essential for bone health,” says Moore. “A 1.5 oz serving of fresh coconut meat provides 30% of the daily recommended value.” Coconut also contains 113 milligrams of phosphorus in a 100-gram serving. Phosphorus is crucial for building strong bones, so enjoy coconut as a snack regularly.

3. Coconut is rich in fiber.

Your body needs fiber to properly regulate the sugar in your system. This regulates your appetite and keeps your blood sugar levels at a healthy level. Good news: coconut is chock full of it. Keep this in mind: “The amount of fiber in coconut depends on the part of the coconut, the product and the preparation,” says Iu. “For example, a cup of raw coconut meat provides about 7 grams of dietary fiber, while 1 cup of coconut water provides less than 1 gram.” A perfect way to include it in your diet? “With 4 grams of fiber in a 1.5 oz piece, fresh coconut is a high-fiber option for adding a tropical twist to smoothies,” suggests Moore.

4. Coconut be able to provide protection against Alzheimer’s disease.

Researchers at Central Michigan University reported that the medium-chain fatty acid (MCFA) found in coconut forms ketones, chemicals that break down fats. These ketones are believed to compensate for the presence of hypometabolism of glucose in the brain, an early sign of Alzheimer’s disease. The researchers said more research is needed and pointed to a small pilot study in which patients who ate a Mediterranean diet rich in coconuts showed improvements in some cognitive functions, compared to those in the study who ate a similar diet without coconut.

5. Coconut can improve your smile.

Do you want to give your oral health a boost? According to Penn Medicine, coconut oil pulling is a way to prevent tooth decay, soothe bleeding gums and fight bad breath by zapping bacteria in your mouth. Research from 2020 supports this. To do this, swish 1 to 2 teaspoons of coconut oil in your mouth for 20 minutes. (Yes, that’s a long time to keep this up!) When you spit, the theory is that you get rid of the toxins that the oil pulled from your mouth. Of course, it’s also important to keep brushing and flossing, advises Cleveland Clinic — but coconut oil can be a healthy addition to your usual dental care to remove plaque and sidestep gingivitis for good!

6. Coconuts can fight fungal infections.

At last count, more than 24 million Tik Tokkers have viewed content on the site touting coconut as a cure for pesky yeast problems. Well, don’t start with this yet. It is true that coconut oil has been shown in the laboratory to have antifungal properties. But before you put anything in your vagina and potentially throw off the pH balance (or worse), we recommend waiting until there’s more research to support this claim.