Coconut

A coconut is the edible fruit of the coconut palm (Cocos nucifera), a tree of the palm family. Coconut flesh is high in fat and can be dried or eaten fresh or processed into coconut milk or coconut oil. The liquid of the nut, known as coconut water, is used in beverages.

The coconut (the fruit of the palm Cocos nucifera) is the Swiss Army knife of the plant kingdom; The coconut palm is species of palm tree, that grows to about 30 meters tall and is extensively cultivated in tropical climates. It is from the plantae kingdom, class of lilopsida and family of arecaceae.

Almost every part of the coconut palm finds use in. The stems and leaves can be turned into building materials for constructing homes, ships and furniture.

Nutritional benefits

Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation. Overall, unsweetened coconut meat makes a great addition to a balanced diet.

Coconut is generally regarded as a source of healthy fat. The meat contains protein and fiber, as well as some essential minerals such as: Iron.

So, if you like coconut milk or coconut oil you can certainly enjoy it as part of your diet, but moderation is definitely key, since it packs a serious fat and calorie punch — which,unchecked, can lead to serious weight gain.

Botanically, the coconut is classified as a fruit--more specifically, it is a drupe. Drupes are more commonly called stone fruits. Other stone fruits include peaches and nectarines; blackberries and raspberries are drupes comprised of aggregates of drupelets. Because of its properties that reduce appetite and boost metabolism, coconut oil can help in losing fat in the long term. Studies have shown that coconut oil can help in significant reduction in belly fat. Medium chain fats have also been known to help in weight loss and reduce waist circumference. Therefore, unsweetened coconut water is a much better choice than many other sweetened beverages, including sugary soda, for those with diabetes or anyone looking to lower their sugar intake.

Effects on weight loss
However, some research suggests that coconut oil may decrease belly fat. A 4-week study in 20 adults with obesity observed that taking 2 tablespoons (30 ml) of this oil daily significantly reduced waist circumference in male participants ( 18 ). While it can be part of a nutritious diet, it's best to stick to two tablespoons (28 grams) or less per day.

As it is low in carbohydrate compared to flours such as wheat and corn, it is useful for people with diabetes because it has a mild impact on blood glucose levels. It also contains calcium, phosphorus, zinc, manganese, iron, copper and essential amino acids. While it is beneficial to one's general health, coconut water has shown to be an excellent beverage for Diabetes.

High in potassium
Coconut water can even help lower blood pressure. Preliminary research indicates that coconut water may lower blood pressure in those with high blood pressure. However, if you are on blood pressure medication, it may be best to avoid coconut water as it could lower it too much.

Fresh coconut eaten in moderation is a good dietary option for diabetics. In case you don't have fresh coconut, then roughly 28-30 grams of dried coconut is equivalent to a 2-inch square of fresh coconut. Avoid the variety you get from your supermarket's baking section, which is stiff with added sugar.

Disadvantages of Coconut Water

• High on calories.

• Has Diuretic Properties.

• It is not preferable for athletes.

• Unsafe for people who have some kind of allergy.

• May Spike Blood Sugar Levels.

• May Cause Low Blood Pressure.

• Causes Electrolyte Imbalance.
  

  * If you are suffering from acidity, coconut water can give you relief as it is alkaline and can bring your pH balance back to normal. Similarly, if you have lost bodily fluids from stomach flu or gastric illnesses, it can be of help in replenishing your body's water content.