Crack open the health secrets of coconuts

broken-open coconut - Crack open the health secrets of coconuts - Healthy eating - Diet & wellbeing - allaboutyou.com

The first great thing about coconuts? They're extremely versatile. All of the parts - oil, water, milk and flesh - can be put to good use. Classed as a fruit, they contain carbohydrate, fat and protein, plus they're a rich source of essential fibre, vitamins and minerals. So it's no wonder coconut products are seeing a huge surge in popularity.

Waitrose recently reported a 200 per cent increase in sales of coconut oil year on year, for example - while coconut water has become the UK's fastest-growing soft drink, with 12.5 million sold across the nation in the past year.

Coconut oil

When it comes to celebrating health benefits, coconut oil hasn't always enjoyed a hugely positive reception. The reason? It's high in saturated fats. But - hang on! - nearly half the saturated fat found in coconut oil comes in the form of lauric acid, a medium-chain fatty acid, which is absorbed whole by the body. This means it's processed in much the same way as carbohydrates - converted to energy, rather than being stored as fat. In this way, it speeds up the body's metabolism so you'll burn more calories.

And that's not all. These medium-chain fatty acids also boast effective antiviral and antibacterial properties. So - used topically or added to the diet - coconut oil can ease skin conditions and yeast infections. It works for dogs and cats with itchy skin problems, too.

Try it! Use coconut oil instead of butter in cooking. Always opt for virgin or extra virgin oils; avoid hydrogenated oils as these can raise cholesterol levels. Try Tiana Extra Virgin Coconut Oil, £16.55 for 500m, from Holland & Barrett; or Groovy Virgin Coconut Oil, £6 for 283ml, from Tesco and other major supermarkets.

Coconut water

Not to be confused with coconut milk (we'll come to that shortly), coconut water is the clear liquid found inside young green coconuts. Packed with electrolytes such as potassium, it's super-hydrating, which is one of the reasons why it's long been popular in hotter climes. More than 30 million litres of the stuff was reportedly drunk in Brazil during last summer's World Cup alone. Yes, it turns out they drink an awful lot of coconut water in Brazil...

Coconut water is also rich in other essential vitamins and minerals. It has less sugar and more minerals than most fruit juices. One word of warning, though: coconut water contains calories, so do bear this in mind if you're drinking a lot of it. When it comes to long-term hydration alone, ordinary water may still be the healthiest option.

Try it! Try coconut water instead of a sports drink after a workout. Vita Coco Coconut Pure, from £1.69 for 330ml, is available from Tesco, Plate Organic, As Nature Intended and Wholefoods. There are various flavoured varieties to try in the range, too. Find out more at vitacoco.com/uk.

Coconut milk

Coconut milk is made by grating the flesh of a coconut, then mixing with water or rice milk. Sugar, preservatives and extra nutrients may also be added. It has a rich, creamy taste.

Because it's not derived from animals, coconut oil is lactose-free - which makes it a great alternative for vegans and anyone with a dairy intolerance. And like coconut oil, it's rich in medium-chain fatty acids, which are processed in a different way to other saturated fats.

Try it! Add coconut milk to coffee or tea, or use it in cooking to make dishes taste more creamy. Opt for unsweetened varities whenever possible. Try Tesco Free From Coconut Milk Drink, £1.25 per litre, from Tesco stores nationwide. Or try Koko Dairy Free Original + Calcium, around £1.85 per litre, from supermarkets nationwide. Both these brands have added calcium, which is essential for bone health.

Coconut flesh

Finally, let's not forget the flesh itself - the rich reward for negotiating your way through that hairy husk! As already discussed above, it's high in energising, antiviral medium-chain fatty acids, plus essential vitamins and minerals.

Naturally sweet, it can be eaten plain or shredded into salads, cereals, porridge or soups. Toasted coconut flakes also make a tasty snack or can be added to cakes or muesli.

Try it! Coconuts cost around 50p each from most supermarkets, greengrocers and fruit and veg stalls. You can buy Coconut Flakes By Sainsbury's, 99p for 200g, from Sainsbury's stores nationwide. Don't be shy - give 'em a try! (Sorry - we were determined to get a 'coconut shy' pun in there somewhere.)

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