Coconut is often called a “wonder food” because of its amazing nutritional value and health benefits. It is a nearly perfect food that the body can easily digest and use.
Appearance and Growth
A young coconut is shiny green, but as it matures, it becomes hard, rough, and fibrous. Beneath the tough outer layer is a thick layer of strong fibers, sometimes more than 24 mm thick. Next is a hard shell about 5 mm thick, which protects the soft, white flesh inside. The hollow center of the coconut contains refreshing coconut water.
Coconuts grow mainly in tropical regions, especially along coastlines, and thrive in sandy soil. The coconut tree can reach heights of 18 to 28 meters.
Nutritional Value
Coconut is a highly nutritious and energy-rich food. It provides strength but is also high in fat. However, its oil is easily digestible and can be used by the body more efficiently than other fats. The protein in coconut is of high quality, containing all essential amino acids. It is also rich in minerals like potassium, sodium, magnesium, and sulfur.
Nutritive Value (per 100g)
Dried Coconut:
- Energy: 662 kcal
- Fat: 62.3 g
- Protein: 6.8 g
- Carbohydrates: 18.4 g
- Calcium: 400 mg
- Phosphorus: 210 mg
- Iron: 7.8 mg
- Vitamin C: 1 mg
- Fiber: 6.6 g
Fresh Coconut:
- Energy: 444 kcal
- Fat: 41.6 g
- Protein: 4.5 g
- Carbohydrates: 13.0 g
- Calcium: 10 mg
- Phosphorus: 240 mg
- Iron: 1.7 mg
- Vitamin C: 1 mg
- Fiber: 3.6 g
Uses of Coconut at Different Stages
Coconut is valuable at all stages of growth.
- Tender coconut has a jelly-like soft kernel that is rich in enzymes and easy to digest.
- Mature coconut is high in fat and carbohydrates but lower in protein. It can be eaten with salads and vegetables but is harder to digest when mixed with starchy foods.
- Coconut milk is especially nutritious for children with nutritional deficiencies. It contains vitamin A, minerals, and high-quality protein needed for growth and body repair.
Coconut Water – A Natural Health Drink
Tender coconut water is a natural energy drink packed with essential nutrients. A fully grown tender coconut contains 300-400 ml of water, which is rich in easily digestible sugars, vitamins, and minerals.
Coconut water contains:
- Vitamin C – Meets daily needs
- B Vitamins – Niacin, riboflavin, folic acid, thiamin, and biotin
- Minerals – Sodium, potassium, calcium, magnesium, iron, phosphorus, sulfur, and chlorine
It is an excellent tonic and refreshing beverage.
Health Benefits of Coconut
- Acidity relief – Coconut oil reduces stomach acid.
- Digestive aid – Tender coconut helps with indigestion, diarrhea, and dysentery.
- Nausea relief – Coconut is useful for vomiting when other treatments fail.
- Cough remedy – A mix of coconut water, poppy seeds, milk, and honey helps treat dry cough.
Medicinal Uses
- Coconut oil is good for treating burns and scalds. It is used in ointments because it penetrates the skin quickly.
- The tar-like fluid from a heated coconut shell is used as a home remedy for ringworm, itching, and skin diseases.
Other Uses of Coconut
Coconut oil is the most important by-product of coconut. It is used in:
- Cooking (coconut jam, butter, margarine, and salad oil)
- Hair care (as a natural hair oil and hair restorer)
- Baking and desserts (dried coconut is used in sweets and curries)
- Cooking medium (coconut milk can replace oil or ghee in recipes)
Coconut is truly a versatile and nutritious food that benefits both health and daily life.
