31. COCONUT

                                                        COCONUT

Nutrition in 100 gm
Nutrient	Coconut Flesh	Coconut Water
Energy	354 kcal	19 kcal
Carbohydrates	15.23 gm	3.71 gm
Sugar	6.23 gm	2.61 gm
Dietary fibre	9 gm	1.1 gm
Water	47 gm	95 gm
Fat Saturated Monounsaturated Polyunsaturated	33.49 gm 30 gm 1.425 gm 0.366 gm	0.2 gm 0.176 gm 0.008 gm 0.002 gm
Proteins	3.33 gm	0.72 gm
Vit B1 (Thiamin)	0.066 mg	0.03 mg
Vit B2 (Riboflavin)	0.02 mg	0.057 mg
Vit B3 (Niacin)	0.54 mg	0.08 mg
Pantothenic acid (Vit B5)	mg	mg
Vit B6	0.054 mg	0.032 mg
Vit B9 (Folate)	26 µ gm	3 µ gm
Vitamin C (Absorbic acid)	3.3 mg	2.4 mg
Vitamin E	0.24 µ gm	0
Vitamin K	0.2 µ gm	0
Calcium	14 mg	24 mg
Iron	2.43 mg	0.29 mg
Magnesium	32 mg	25 mg
Phosphorus	113 mg	20 mg
Potassium	356 mg	250 mg
Selenium	10.1 µ mg	1 µ gm
Sodium	20 mg	105 mg

Coconut has a special place in all religious functions. Breaking a coconut in front of a god’s statue is a common sight in all temples. Tender coconut is a very good drink during a hot summer. Coconut flesh is used in so many dishes in both raw and cooked form.  The outer skin of coconut is used to make ropes. Even the shell of coconut has so many uses since it is hard and does not rot so easily. In total coconut is a wonderful gift from god.

Coconut is the largest seed in the world and is high in fibre and fat. In fact 85% of coconut is fat (oil). Coconut has plenty of vitamin B, iron and zinc.

To test a coconut, it is shaken to hear the sound of water inside. Once broken the coconut gets spoilt quickly unless it is dried or kept in the fridge. Drying concentrates the nutrients in the coconut. Dried coconut has twice as much protein, fat, carbohydrates, iron, and potassium as fresh coconut.

Coconut is shred and the white liquid is squeezed to get coconut milk. This milk is used in many dishes.

Benefits of tender coconut water:

1. Tender coconut water works like tonic to a patient with any disease.

2. Tender coconut water is the best medicines for indigestion, dehydration, diabetes, BP and gastric problems. It keeps the urinary bladder clean.

3. It is very good for keeping the body temperature normal during summer.

4. Tender coconut water helps develop white corpuscles to fight diseases. It stops infections from entering your body. It balances the ph value and keeps cancer away.

5. It is a very good drink for those who are trying to slim down.

6. Patients suffering from jaundice are advised to drink two tender coconuts every day.

Danger: Coconut is high in saturated fat and hence it not good for heart patients since it increases the cholesterol level.