Coconut is a fruit that belongs to genus Cocos nucifera palm and is available in hundreds of varieties all over the world. Coconut is not actually “Nut” and in fact, botanically speaking it is considered as a drupe. Coconut is both the name of the fruit and also of the tree on which coconut grows.
It is very beneficial for us and provides many benefits in terms of health and beauty due to the abundance of essential nutrients like vitamins, minerals, antioxidants, lauric acid, etc. present in it. In this article, we will know about all the major health and beauty benefits of coconut in detail but first, let’s take a look at the below-mentioned nutrition chart of coconut.
Nutrition Chart Of Coconut
Health Benefits of Coconut
(1) Reduces The Risk Of Diabetes
Regular and moderate consumption of coconut is very beneficial for reducing the risk of diabetes because of the high level of dietary fibers present in coconut.
About 61 % percent of coconut’s weight is fiber and this fiber slows down the release of glucose into our bloodstream and transports the glucose to the cells where it gets converted to energy.
The dietary fiber present in coconut is non-digestive which means it doesn’t contain any calories and eating them doesn’t affect the blood sugar level in a negative way.
The dietary fiber present in coconut also helps in providing relief from pancreatic stress and enzyme systems and thus reduces the risk of developing diabetes.
(2) Beneficial For Diabetic Patients
Eating coconuts is beneficial for the people suffering from diabetes because of the ability of coconut to improve insulin secretion and maintains effective utilization of blood glucose.
Consuming coconuts help in reducing the glycemic craving by slowing down the rise in blood sugar level.
The dietary fibers present in coconut also helps in proper digestion and keep our digestive system healthy.
By doing so, it helps supports the proper absorption of nutrients and minerals and reduces vomiting, nausea, and other stomach problems.
The glycemic index of coconut is 35 which is considered very low and this low glycemic index means that when coconut is digested by our system then it releases sugar into the bloodstream at a very slow pace and this helps in controlling diabetes.
(3) Improves Insulin Secretion
Consuming coconut is beneficial not only for the people suffering from diabetes but also in reducing the risk of development of diabetes because of the low glycemic index of coconut and the presence of high dietary fibers in it.
In addition to this, eating coconut also helps in reducing cravings for sweets ( which is just like a poison for diabetic patients ) and improves the secretion of insulin and ensures proper utilization of blood glucose.
(4) Provides Anti-Aging Benefits
Regular and moderate consumption of coconut is very beneficial in reducing the signs of aging like fine lines, wrinkles, dark spots, etc. and keeps premature aging at bay because of the high level of antioxidants and other compounds like Cytokinins, Kinetin and trans-zeatin present in coconut.
These compounds provide antithrombotic, anti-cancer and anti-aging benefits and thus keeps premature aging at bay.
(5) Boosts Immune System
Regular and moderate consumption of coconut is very effective in making our immune system stronger because of the antioxidants present in coconut.
These antioxidants fight with the free radicals of our body stabilize them and prevents them from doing damage to our body cells (including the immune system ).
In addition to this, coconut also possesses antibacterial, antiviral, antifungal and antiparasitic properties and consuming coconut increases our strength to fight the bacteria and viruses responsible for causing diseases and illness.
Eating raw coconut helps in providing relief from throat infections, bronchitis, urinary tract infections, tapeworms and other illness caused by microbes.
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(6) Provides Relief From Abdominal Fats
Consuming coconut on a regular basis ( but in a moderate quantity) is very effective in reducing the abdominal fat level.
Abdominal fat is the stubborn fat that gets deposited in the abdominal cavity (around the belly), is considered as the most dangerous of all fats and having too much of abdominal fats can give rise to other health problems like heart diseases, hypertension, diabetes, stress, obesity, respiratory problems like asthma, etc.
Because of the so many health risks associated with abdominal fat ( belly fat).It is important for us to keep abdominal fat under control and we can use coconut for doing the same.
Consuming 200 grams of coconut serving a day for a period of two weeks can help in significantly reducing the BMI and waist circumference of our body.
(7) Energy Booster
Consuming coconut is very beneficial in boosting the energy level of our body because of the ability of coconut to burn body fats for providing energy.
In addition to this, the triglycerides found in coconut oil increases the total energy expenditure of our body which means we burn more calories than usual and this helps in weight loss.
It has been found that people who eat coconut on a regular basis can control their hunger very well and they can go without eating for several hours with no effect of hypoglycemia.
Consuming coconut on a regular basis also improves thyroid function and thus helps in reducing the symptoms of chronic fatigue.
(8) Promotes Weight Loss
These days, obesity and overweight are a major health problem that affects millions of people all over the world.
What makes it even worse is that obesity can give rise to many other health problems like heart attack, heart strokes, respiratory problems, high blood pressure, diabetes and so on. (source ) .
The problem of obesity is getting worse day by day and as per a report by WHO, it has been found that in some countries number of people who lose their life because of obesity is even higher than those who lose their life because of being underweight.
Because of so many risks associated with obesity, it is important for us to take good care of our health and maintains a healthy weight.
Consuming coconut on a regular basis is very effective in dealing with the obesity problem as it promotes weight loss.
This weight loss benefit of coconut is mainly because of the high level of dietary fibers present in coconut. These dietary fibers help in feeling us fuller for a long time and decreases our urge to eat again and again.
As overeating is a major cause of obesity so by controlling overeating, it helps in controlling obesity.
In addition to this, coconut also increases our metabolic rate and signals our body to burn more calories.
Although coconut helps in losing weight it is still important to eat them in moderation as they are high in calories and eating too much coconut can lead to weight gain.
(9) Helps In Treating Epilepsy
Coconuts are high in fats but low in carbohydrates and this combination makes them suitable to be a part of the ketogenic diet.
The ketogenic diet is a diet that consists of a low level of carbohydrates and a high level of fats and is used for increasing the concentration of ketone bodies in the blood.
Consuming such a diet is very beneficial for the children suffering from epilepsy as it dramatically reduces the rate of seizures in epileptic children.
(10) Reduces The Risk Of Cancers
Regular and moderate consumption of coconut is very beneficial for reducing the risk of various types of cancers like breast cancer, colon cancer, etc. because of the high level of antioxidants present in it.
These antioxidants fight with the free radicals of our body to stabilize them and prevents them from doing damage to our body cells and cause cancer.
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(11) Keep Us Hydrated
Water plays a very important role in keeping us healthy as our body needs water for almost all bodily function and a large part of the vital organs of our body are made up of water.
Our body is made up of 60 percent of water, our heart and brain are composed of 73 percent water, our lungs are made up of 83 percent water (source ).
In addition to this, our body needs water even for cellular level activity and because of all these reasons, it is important for us to keep our body hydrated at all time.
Lack of water can cause dehydration which can give rise to many health complications like low blood pressure, rapid heart rate, rapid breathing, fever, sunken eyes, etc.
Coconut water is very beneficial in keeping us hydrated and in fact, drinking coconut water is even more beneficial than drinking plain water as it not only provides hydration but also provide a lot of nutrition and helps in maintaining the electrolyte balance of our body.
(12) Is More Nutritious And Healthier Than Whole Milk
It has been found that coconut water is even healthier and nutritious than the whole milk because of the presence of Lauric acid in it.
Drinking coconut water not only helps in keeping us hydrated, helps in maintaining electrolyte balance but provides a lot of other benefits and one such benefit is the ability of coconut water to cure the hangover.
(13) Prevents urinary tract infection
Coconut is diuretic in nature which means it increases the rate at which urine is produced and released by our body.
Because of the increase in urine flow, it helps in proper removal of toxins out of the body and thus helps in reducing the risk of urinary tract infections.
(14) Maintains Proper Blood Cholesterol Levels
Regular and moderate consumption of coconut helps in controlling cholesterol level of our body and thus reduces the risk of cardiovascular diseases like heart attack, heart stroke, etc. and other health problems.
Although coconut contains saturated fat which is infamous for increasing bad cholesterol level but, it has been found that saturated fats in coconut increases the good cholesterol level and controls the rate at which bad cholesterol level rises.
By doing so, it helps in controlling the cholesterol level and thus prevents us from the risk of various cardiovascular diseases like heart attack, heart stroke, blockage of arteries and so on.
In addition to this, the dietary fibers present in coconut also helps in maintaining proper cholesterol level.
(15) Improves Heart Health
Eating coconut is good for our heart and helps in keeping our cardiovascular system healthy because of the presence of a healthy short chain and medium chain fatty acids in it.
Short chain and medium chain fatty acids are very different from long chain fatty acids ( which is present in almost 98 percent of all fatty acids) because of their ability to control the cholesterol level and reducing the risk of atherosclerosis and cardiovascular problems.
As a per study, it has been found that countries like Sri Lanka and Polynesia, where coconut is a dietary staple, people do not suffer from high serum cholesterol and heart diseases.
In addition to this, the presence of lauric acid in coconut also makes it very beneficial for our heart health.
Coconut also helps in regulating cholesterol level and this also helps in keeping cardiovascular diseases at bay.
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(16) Controls acidity and heartburn
Drinking coconut water is beneficial not only in keeping our body hydrated, maintaining electrolyte balance but also for providing relief from gastrointestinal problems like acidity and heartburn.
(17) Beneficial For Pregnant Women
Pregnancy is an important phase of every woman’s life and it is important for every pregnant woman to take good care of what she is eating and drinking because the food she eats will affect not only her health but also the health of the fetus developing under her.
It has been found that coconut water is very beneficial for pregnant women because of its natural antibacterial and antiviral properties.
Because of this benefit, it helps in improving the immunity and health of pregnant women and prevents both the mother and the baby from the risks of infections.
Coconut water also boosts the amniotic fluid level and thus improves the overall health of the fetus.
(18) Provides Antibacterial, Antiviral, And Antifungal Benefits
The antibacterial, antiviral, antifungal and antiparasitic properties of coconut are very beneficial in killing all the bacteria, virus, and fungi responsible for spreading infections and causing diseases.
This benefit of coconut is mainly because of the high level of monolaurin and lauric acid present in coconut.
(19) Improves Dental Health And Maintains Oral Hygiene
Are you suffering from bad breath? If yes, then properly rinse your mouth with coconut water.
This will help in killing the bad breath-causing bacteria present in our mouth and will improve the overall dental health
(20) Make Our Bones And Teeth Stronger
Regular consumption of coconut is good for bones and teeth as it improves the ability of the body to absorb calcium and manganese and thus helps in the proper development of bones and teeth.
Eating coconut also reduces the risk of osteoporosis, a condition in which our bones lose its density and becomes extremely weak and fragile.
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(21) Improves Overall Health
Coconut is very beneficial for our health and provides a lot of benefits, and as per some research, it has been found that people who eat coconut on a regular basis are comparatively healthier than those who don’t consume coconut.
In some countries, coconut is used as a main ingredient of food and is added to almost every dish because of the numerous benefits associated with coconut.
Beauty Benefits Of Coconut For Skin
(1) Prevents Skin Dryness
One of the most important benefits of coconut is its ability to protects us from the dry skin problem.
For this, we can use coconut oil. Massaging coconut oil on the skin prevents our skin from getting dry and flaky, and at the same time, it helps in keeping it moisturized and supple.
By reducing the dry skin problem, it also provides benefit from neurosis, which is a common skin condition that is characterized by dry and flaky skin.
Coconut oil is also effective in protecting us against Staphylococcus aureus infection and in reducing the severity of atopic dermatitis.
It is a wonderful cleansing agent that helps in neutralizing toxins, fungi, bacteria and other microbes from the outer layers of the skin.
By doing so, it not helps in detoxifying but also helps in boosting the immune system of our body and thus protects our skin from our various skin problems.
(2) Reduces Dryness Of Hands
This benefit of coconut oil is very useful while doing household chores like laundry and dishwashing etc.
These chores can make our hands dry and unsightly and this where coconut oil comes to the rescue.
Thoroughly rubbing a little extra virgin coconut oil on your hands and palms helps in treating dryness of hands and provides the lost moisturization to our hands.
It will take a little less than a minute and is much better than chemically laden cosmetics that are available in the market for the same purpose.
(3) Reduces The Risk of Skin Cancers
Coconut is very efficient in reducing the risk of various types of cancers because of their ability to stabilize cancer-causing free radicals. In the same way, coconut oil is also equally beneficial in protecting us against skin cancer.
This benefit of coconut oil is mainly because of the ability of coconut oil to improves the moisture and fat content in the skin, which helps in blocking harmful UV rays of the sun and thus helps in reducing the risk of various types of skin cancers.
Coconut oil can be used as a moisturizer and applied on skin and body for keeping our skin hydrated and for replenishing the natural oils.
(4) Keep Our Skin Youthful
Regularly massaging a few drops of coconut oil on your skin helps in keeping our skin young and beautiful because of the high level of antioxidants present in it.
These antioxidants fight with the free radicals of our body stabilizes them and thus prevents them from doing damage to our skin cells.
By doing so, it prevents premature oxidation of skin cells and reduces the various signs of aging like fine lines, wrinkles, dark spots, etc. and keeps premature aging at bay.
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(5) Keep Our Skin Clean
Coconut oil can be used as a cleansing agent.
For using coconut oil as a skin cleanser, take one teaspoon of raw, uncooked coconut oil and thoroughly massage your skin.
This help in reducing the outbreak of skin, and will also provide relief from skin rashes and irritation. In addition to this, regular consumption of coconut also helps in keeping our skin hydrated and make it smooth and young.
(6) Promotes Effective Circulation Of Blood
Regular use of coconut is very efficient in increasing the blood circulation of our body. By improving blood flow, it ensures that oxygen reaches every cell of our body and they function properly.
Oxygen plays a paramount role in our life as we need it only for breathing but also for digestion of food and even for the smallest cellular activity happening in our body.
Coconut boost oxygen in our skin and by improving the breathing of the skin, it promotes healthy and flawless skin complexion.
(7) Reverses The Effects of Sun Tanning
When it comes to protecting our skin from harmful rays of the sun, then both coconut oil and coconut water play a significant role.
Coconut oil protects our skin from the harmful rays of the sun and reduces the risk of various types of skin cancers.
On the other hand, coconut water can be used for reversing the effects of tanning.
For using coconut water for reserving sun tanning, take some coconut water and add fullers earth to it.
Mix them thoroughly to form a paste and then apply this paste all over the skin ( at the affected area ).
Let it dry or 20 minutes and then wash off with cold water. Using this face pack two times in a week can help in getting a tan-free skin.
(8) Helps In The Treatment Of Oily Skin Problem
Oily skin problem is a common skin problem that affects millions of people all over the world. It is very normal for our skin to make natural oil and this natural oil helps in keeping our skin moisturized and healthy.
However, it becomes a problem when our skin makes too much of oil as the excess of oil can increase the risk of acne, pimple, etc. and, for this reason, it is important to control the excessive oil from our skin.
If you have oily skin, then coconut water will prove to be very beneficial in treating the oily skin problem.
To get relief from oily skin, take some coconut water and add one teaspoon of sandalwood powder and half teaspoon of turmeric to it. Mix them thoroughly and then apply it on your face.
Leave it for some time and then wash off with water. This face pack will help not only in treating oily skin but also for providing relief from acne, black spots, skin blemishes, etc. and will make your skin clear and glowing.
For best use, use this face pack three times in a week.
(9) Good For Removing Eye Makeup
No doubt right makeup helps in making a woman even more beautiful, but it is also a fact that one can’t keep makeup on her skin all the time as it is not only inconvenient but is also bad for our skin health.
When it comes to eye makeup, then it becomes even more important, and an interesting thing about coconut oil is its ability to remove eye makeup efficiently.
Removing eye makeup using coconut oil is very simple as you have to do nothing but put a few drops of coconut oil on a cotton ball and wipe your eyes with it.
Gently using this on your eyes will help in breaking down the ingredients of the strong eye makeup, and they will come out quickly.
It will not only removes eye makeup but also helps in keeping our skin hydrated.
(10) Incredible Body Scrub
Coconut is a wonderful exfoliating agent and can be used for removing the dead and dry skin cells from our body.
For using coconut as a body scrub, mix some coconut oil and a cup of brown sugar together and stir well. The paste so formed can be used as a body scrub and applied on the skin for removal of dead skin cells.
Benefits of this body scrub can be further enhanced by adding one tablespoon of coconut water and lentils to the mixture, to form a paste.
This paste can be gently rubbed on the face and then wash off after two minutes.
Beauty Benefits Of Coconut For Hair
(1) Prevents Scalp Infections
Coconut is antibacterial, antifungal, antiviral and antiparasitic in nature.
Because of the so many properties associated with coconut, it can be used to protect our scalp from the risk of dandruff, lice, and itching, etc. which are known for causing the various scalp problem and slow down the growth of hairs.
(2) Keep Our Hair Healthy
Coconut is very beneficial for our hair because of the presence of essential nutrients like vitamin K and iron in it.
These nutrients help in maintaining the overall health of our hair and add shine to them.
It has been found that regularly massaging our hair with coconut oil provides nutrition to our hair because of the presence of a high amount of saturated fat (around 92 %) in it.
Coconut oil also helps in making our hair shiny and lustrous and maybe this is the reason people in Indian subcontinent use coconut oil as a natural method to condition and nourish their hair.
Because of the high level of nutrients present in coconut oil, it also helps in keeping dry scalp problem at bay.
Dry scalp is a common scalp problem that can give rise to problems like dandruff, hair loss, itching of the scalp, risks of infection, etc.
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(3) Make Our Hair Shiny And Silky
Regular application of coconut oil helps in making our hair shiny and silky because of the high level of hair benefiting nutrients present in it.
For using coconut oil for getting shiny hair, pour some pure coconut oil in a small bowl and heat it until it comes to a warm temperature.
Now gently massage this warm coconut oil on your hair and scalp.
It will not only make your hair shiny and silky but will also prevent problems like hair loss, dandruff, itchy scalp, dry scalp, etc. It is important to note that coconut oil used for massaging should be warm and not too hot as using too hot oil will harm your hair and scalp.
(4) Coconut Milk And Hair Benefits
Just like coconut oil, coconut milk is also very useful in making our hair healthy and beautiful because of the essential nutrients like fats, proteins, iron, and manganese present in it.
For using coconut milk for hair benefits, extract coconut milk by grating dry coconut and then grinding it to a smooth paste.
Now strain this paste by using a fine cloth. It will separate the coconut milk. Massage the coconut milk so obtained into your scalp and cover your hair from roots to the tip.
Let it dry naturally and rinse with water after 1 ½ hour to 2 hours. Let your hair dry naturally and then shampoo the next day.
Using this coconut milk treatment once in a week helps in reducing hair fall problem and will also assist in making your hair smooth, silky, shiny and healthier.
Alternatively, You can whisk one can of coconut milk, four tablespoons of honey and four tablespoons of extra virgin oil together in a large bowl to form a mixture and then this mixture can be slowly poured onto the head.
Cover your head with a plastic cup and then wash off your hair after 30-45 minutes. It will help in hair growth and will also assist in keeping your hair healthy and shinier.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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