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El Coco, the super ally for your health
Coconut is a wonderful fruit of tropical origin and with a large amount of nutrients to offer to our diet. It is versatile and can be used in different ways.
It can be consumed by directly drinking the water inside it or also eating the fresh pulp or obtaining oil, butter, flour and milk. In this article I want to show you what are the benefits of coconut, and how to prepare recipes with this fruit.
Nutritional characteristics of coconut
In 100 grams of coconut pulp, there are 342 calories, which is why it is considered food with high caloric value.
It has great nutritional and antioxidant properties and a great ability to lower triglycerides.
It has a great contribution in fiber and minerals such as potassium, magnesium, iron, phosphorus and vitamin E, B and C.
According to the World Health Organization, coconut is recommended for adults, children, athletes, nursing mothers, pregnant women and the elderly.
How to know that the coconut is at its best?
The trick to knowing if the coconut is ready to eat is to shake it. If you can hear the liquid inside the coconut is healthy, otherwise it will be dry inside and with its old pulp.
Coconuts can last up to two months fresh in the greengrocer. But it is important that you consume it as soon as possible after opening it, it can last up to 4 days covered and refrigerated, however the best way to enjoy it is fresh.
Coconut health benefits
Strengthens our heart: According to the Spanish heart foundation, the coconut is an ally in the task of strengthening our heart muscle. It is recommended before the increase and cardiovascular diseases, as well as being ideal to avoid fluid retention.
Remineralizing: It contributes to the toning of the muscles and the strengthening of the cardiac functions.
Antioxidant: The minerals it has such as zinc and selenium work as wonderful antioxidants, which is why coconut is commonly used in cosmetic products
Energetic: It is beneficial for those busy days with a lot of physical activity or those summer days when it is very hot.
Detoxifier: It favors the work of the kidneys, so it helps us to keep the body internally clean. It contains vitamin C and sugars which are recommended for children, since they serve to relieve gas, vomiting and urinary problems.
Given its high magnesium content, it also strengthens the digestive system. And because it is made up of fibers it also helps maintain normal neurological function.
The benefits of coconut water on an empty stomach include lowering blood pressure, lowering triglycerides and also controlling blood glucose levels.
Why consume coconut?
The coconut, in addition to being delicious and very versatile, has different complementary uses for a healthy diet rich in minerals, vitamins, etc.
It can be used as an oil in cooking foods to add a subtle but delicious flavor, in addition to being used in some cosmetic products such as creams and gels.
It provides a characteristic and delicious smell, which we can enjoy in elements such as grated coconut; whose most recognized uses are pastry, where it also stands out as an excellent antioxidant, ideal for cakes, cupcakes and even ice cream.
It does not contain gluten or cholesterol, making it perfect for everyone's consumption.
How can we integrate it into our diet?
As we mentioned earlier, coconut is very easy to integrate into our routine, since it can be used to flavor cake, ice cream and cookie recipes, as well as to prepare soup, rice and sauces.
It is versatile for both salty and sweet foods, as well as being delicious in smoothies with some fruits.
Here is a shake with which you can enjoy the benefits of coconut.
Raspberry Blueberry Smoothie with Coconut Milk
For this we will need:
150 ML coconut milk
50 grams of raspberries
50 grams of blueberries
250 ML of natural yogurt
1 handful of spinach
For preparation:
We must mix them very well in the blender until obtaining a homogeneous consistency and let it cool.
Once cold it will be ready to consume, you can decorate it to taste with coconut zest or any other fruit of your choice.
This recipe is rich in fiber, vitamins, and potassium. It also helps lower cholesterol, and is also rich in antioxidants provided by raspberries and blueberries.
