Coco-nuts, this fruit is for you!
You don't have to be on a beach to eat a coconut just because it's a tropical fruit (although it sounds ideal). It's easy to find in practically any grocery shop and may be used in various sweet and savory recipes. You can even drink the water or make milk or oil from it.
There are numerous health benefits to be gained from eating this fruit. However, like with many great dishes, there may be certain risks. Dietitians Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, popularly known as The Nutrition Twins, have compiled a list of surprising coconut side effects to think about before you buy.
1. Your risk of bone fractures may be reduced.
"Coconut is a fantastic source of copper," explains The Nutrition Twins, "and while most individuals aren't lacking in copper, others may not get enough."
According to Mount Sinai, it aids in producing red blood cells and the health of nerve cells and the immune system. It also aids in the formation of collagen, a crucial component of bones and connective tissue. Copper is also required for the production of energy in your body.
Anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count, irregular heartbeat, loss of pigment from the skin, and thyroid disorders are all possible symptoms of copper deficiency.
"Bone health suffers when you're low in copper, and eating many coconuts will prevent this," explain The Nutrition Twins.
2. If you're overweight, you might be able to lose weight.
According to the Nutrition Twins, to reap the benefits of coconut's medium-chain triglycerides, you'd have to replace other saturated fats in your diet with coconut. These fatty acids may help you lose weight by reducing body fat, enhancing fullness, and possibly altering the environment in your gut.
If you're looking for a healthier option, try replacing butter with coconut oil or topping your salad with shredded coconut instead of cheese.
3. You may be able to combat foodborne diseases.
Coconut can aid in treating any ailment caused by bacteria or contaminated food. Staphylococcus epidermidis can cause wound infections, boils, sinus infections, and other inflammations, and Escherichia coli (E. coli), which can cause severe stomach cramps, often bloody diarrhea, and vomiting, are two bacteria that can be present.
"Even though the study was conducted in a test tube with coconut oil and water, it appeared to be protective against germs," claim The Nutrition Twins.
4. You may become more regular and less prone to constipation.
According to the Nutrition Twins, because the average American only consumes 12 grams of fiber per day, coconut can assist meet these goals compared to the recommended daily minimum of 25 grams for women and 30 grams for men.
"A 3.5-ounce portion of coconut contains 9 grams of fiber, so if you eat more, you'll soon meet your daily fiber requirement," they explain.
5. You may gain weight.
"Most people think of coconut as a healthy, plant-based food, and typically, when people think of a food as 'healthy,' they don't think of it as a waistline problem," The Nutrition Twins explain.
Coconut is a high-calorie food. When the coconut is sliced into pieces, you can quickly ingest over 1,400 calories without realizing it.
According to The Nutrition Twins, "that's as much as a small, inactive female should get throughout her day, without any more food added."
They also warn that coconut oil is used in many plant-based meals and that these recipes are often heavy in fat and calories.
6. Your cholesterol levels may rise.
Coconut is heavy in saturated fat, which is a critical component in boosting cholesterol levels, particularly in people who are genetically susceptible to saturated fat.
"If coconut oil is your go-to cooking oil, keep in mind that it's 50 percent higher in saturated fat than butter," warn The Nutrition Twins. "As a result, you might want to reconsider pouring it liberally. Both bad and good cholesterol has been demonstrated to be raised by coconut oil."
7. You might be able to help your body fight cancer.
Coconuts include the polyphenols gallic acid and caffeic acid, which, according to The Nutrition Twins, protect the body against cancer due to their high antioxidant capabilities.
According to studies published in the Anti-Cancer Agents in Medicinal Chemistry Journal, the fatty acids in coconut oil may have anticancer properties and may cause cell death in cancer cell lines.
8. You might consume much sugar.
"You may be racking in the
teaspoons accidentally (or consciously) if your preferred method to eat coconut
is in a form that has been treated with sugar," explain The Nutrition
Twins.
According to the American HeartAssociation, women should consume no more than six teaspoons of sugar per day, while men should consume no more than nine teaspoons per day.
According to the Nutrition Twins, one cup of sweetened dry coconut typically includes roughly ten teaspoons of added sugar, and coconut aficionados rarely stop at one cup!
9. You may be able to help improve Alzheimer's symptoms.
Although more research is needed, according to the Nutrition Twins, a review article published in the British Journal of Nutrition in 2015 looked at the effects of medium-chain triglycerides (MCTs), a type of fat found in coconuts, on Alzheimer's patients and found that MCTs helped to make significant cognitive improvements.