Coconut is a fruit that grows well in tropical countries. It is widely grown in Thailand. The shell of a young coconut is green and the mature coconut is brown while the inner flesh is white. As for the benefits of coconut, there are many such as it may help control blood sugar levels, prevent bacteria in the mouth, and increase exercise efficiency.

Nutritional value of coconut

100 grams of fresh coconut meat provides 354 kilocalories of energy and contains the following nutrients:

• Water 47 grams
• Fat 33.5 grams
• Carbohydrates 15.2 grams
• Protein 3.33 grams
• Potassium 356 mg
• Phosphorus 113 milligrams
• Magnesium 32 mg
• Sodium 20 milligrams
• Calcium 14 milligrams
• Choline 12.1 mg
• Folate (Folate) 26 micrograms

In addition, coconut also contains minerals such as selenium, manganese, copper, zinc and vitamins such as vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6 and vitamin C.

Benefits of coconut

Coconut is rich in nutrients that are beneficial to health, with scientific studies supporting the health-promoting properties of coconut, including:

May help protect against oral bacteria.

A type of saturated fat found in coconut meat, or coconut oil, has antimicrobial properties. Consuming coconut may help prevent bacterial infections in the tooth roots and tooth decay.

A study compared the properties of coconut oil and chlorhexidine against Streptococcus Mutans bacteria. Published in the Journal of International Society of Preventive & Community Dentistry in 2016, researchers divided 50 children into 2 groups. The first group rinsed their mouths with coconut oil after brushing their teeth. The other group rinsed their mouths with chlorhexidine for 30 days. The results found that all 50 children had significantly reduced Streptococcus mutans bacteria in their mouths.

Therefore, it can be concluded that consuming coconut oil may help eliminate oral bacteria, similar to chlorhexidine, which has antimicrobial properties.

May improve exercise performance

Saturated fats found in coconuts have properties that help boost energy metabolism and increase the number of mitochondria, which are the energy sources of cells and are essential for the body to function. Therefore, consuming coconuts may help improve the results of exercise.

A study on the effectiveness of medium-chain saturated fats on exercise performance was published in the journal PLoS One in 2018. The researchers conducted an experiment on mice and found that medium-chain saturated fats have the property of increasing exercise performance by stimulating the body to produce more mitochondria. โปรโมชั่น ufabet Mitochondria are an important source of energy for muscle contraction and also help promote exercise endurance.

However, this is still an animal study, and further human trials are needed to confirm whether medium-chain saturated fats have beneficial effects on exercise in humans.

May help control blood sugar levels

Coconut is high in dietary fiber . Dietary fiber has the ability to slow down the absorption of sugar from food into the bloodstream. Therefore, consuming coconut may help control blood sugar levels .

In a study published in 2017 in the Journal of Complementary and Integrative Medicine, researchers divided 80 volunteers into two groups: one group was given a specific diet with coconut meat, while the other group was given the same diet with peanuts and peanut oil for 90 days.

When the trial ended, researchers examined both groups of volunteers and found that both groups had significantly lower blood sugar levels.

They also found that the first group of volunteers had a lower body weight, while the second group had higher blood pressure.

Therefore, researchers concluded that consuming coconut may help reduce blood sugar and body weight at the same time.

Precautions for consuming coconut

Although coconut has many benefits, there are some precautions to take when consuming coconut, as follows:

• Coconut is high in calories. People who are on a diet or limiting the amount of calories they consume per day should consume it in limited amounts.
• Coconut is rich in saturated fat. When consumed, it increases LDL (bad cholesterol). Consuming too much can increase the risk of heart disease.
• Pregnant and breastfeeding women can safely consume coconuts, but they should avoid consuming large quantities. If you are not sure, consult your doctor. Most importantly, you should eat a variety of foods to nourish your body and ensure that your body receives complete nutrients.