Coconut is a mature fruit of the cocos nucifera palm. Cocos nucifera belongs to the large Palmaceae family of palm trees. Coco palm grows well under tropical climates.
The palm requires moist, sandy, well-drained soil and flourishes well all along the saline-rich coastal regions.
The coconut palm is an un-branched, erect, tall-growing tree that may reach more than 100 feet and has a lifetime of about 75 to 100 years.
Once planted, it may take about 4-5 years to begin their first produce, and often, quite longer time in some species. Several hundred species of the coconut palms grown all over the tropics, and their taste and flavor of water thus may vary according to saline(salt) content in the soil, distance from sea-shore, rain-fall, etc.
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| Coconuts in a cocus nucifera palm. |
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| Sweet, delicious coconut meat. |
In a season, a single coconut palm may produce 20-150 mature nuts. The fruit is almost spherical to oval in shape and measure between 5-10 inches in width.
Its rough outer husk is light green, and turns gray as the nut matures. The husk is about 1-2 inches in thickness and made of tough fibers. Underneath the husk, there is a woody shell enclosing inner edible kernel (endosperm). Just harvested mature fruits contain some amount of sweet water inside its central hollow cavity surrounded by the white meat (endosperm).
The fruit with its shell, kernel, and water together constitutes a “coconut” at the commercial level.
Health benefits of coconut
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Coconut is a very versatile and important
fruit for most people under the tropical belt. It is a complete food is
rich in calories, vitamins, and minerals. An average-size nut weighing
400 g edible meat and water provide almost all the daily-required
essential minerals, vitamins, and energy for a medium-sized person.
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A 100 g kernel consists of 354 calories. Much of
this comes from the fats and protein. Although, its meat is
disproportionately high in saturated fats on comparison to other common
edible nuts, coconut has many bioactive compounds that are essential
for better health.
-
The important saturated fatty acid in the
coconut is lauric acid
(1:12 carbon fatty acid). Lauric acid increases
HDL cholesterol levels in the blood. HDL is a high-density lipoprotein,
which has beneficial effects on the coronary arteries by preventing
vessel blockade (atherosclerosis). Medicine recommends high HDL to
total cholesterol levels in the blood for the same reason.
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Coconut water is a very refreshing drink to
beat thirst. The juice is packed with simple sugar,
electrolytes, minerals, and bioactive compounds such as cytokinin, and
enzymes such as acid phosphatase, catalase, dehydrogenase, peroxidase,
polymerases, etc. Altogether,
these enzymes aid in
digestion and metabolism.
-
Coconut oil extracted from the dry nut is an
excellent emollient agent(has a soothing and moisturizing effect when applied to the skin). It can be used in cooking, to help scalp hair
nourishment, in pharmacy and in medicines.
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Research studies suggest that cytokinins
(e.g., kinetin and trans-zeatin) in coconut water showed significant
anti-ageing, anti-carcinogenic, and anti-thrombotic effects.
- The kernel is an excellent source of minerals
such
as copper,
calcium, iron,
manganese,
magnesium, and zinc.
-
It is also a very good
source of B-complex
vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine.
These vitamins are
essential in the sense that body requires them from external sources to
replenish.
-
Coconut meat and water contain
a very good amount
of potassium.
100 g of fresh meat contains 356 mg or 7.5% of daily required levels
of potassium.
See the table below for in depth analysis of nutrients:
Coconut (Cocus nucifera), Fresh,
Nutrition Value per 100 g
(Source: USDA National Nutrient data base)Principle Nutrient Value Percentage of RDA Energy 354 Kcal 18% Carbohydrates 15.23 g 12% Protein 3.3 g 6% Total Fat 33.49 g 167% Cholesterol 0 mg 0% Dietary Fiber 9 g 24% Vitamins Folates 26 µg 6.5% Niacin 0.540 mg 3% Pantothenic acid 0.300 mg 6% Pyridoxine 0.054 mg 4% Riboflavin 0.020 mg 1.5% Thiamin 0.066 mg 5.5% Vitamin C 3.3 mg 5.5% Vitamin A 0 IU 0% Vitamin E 0.24 mg 2% Vitamin K 0.2 µg <1% Electrolytes Sodium 20 mg 1% Potassium 356 mg 7.5% Minerals Calcium 14 mg 1.4% Copper 0.435 mg 48% Iron 2.43 mg 30% Magnesium 32 mg 8% Manganese 1.500 mg 65% Phosphorus 113 mg 16% Selenium 10.1 µg 18% Zinc 1.10 mg 10% Phyto-nutrients Carotene, beta 0 µg -- Phytosterols 47 mg --
Selection and storage
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| Tender coconuts filled with sweet water ready to drink. |
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| Coconut; outer husk removed. Note for "eyes" at the top end. |
Coconut is a
very stable fruit. Dry nuts in the husks can be stored for
months
in cool, dry, and humid-free place. However, once cut open, fresh
mature meat may deteriorate rather quickly if kept open for few hours
at room temperature.
Its water and meat contain simple sugars which attract fungus as well as bacteria that attack the kernel. Cut-opened raw kernel and grated coconut should be placed inside the refrigerator to prevent decaying.
If using the powder, reconstitute it with cold water following the instructions described on the packet.
Its water and meat contain simple sugars which attract fungus as well as bacteria that attack the kernel. Cut-opened raw kernel and grated coconut should be placed inside the refrigerator to prevent decaying.
If using the powder, reconstitute it with cold water following the instructions described on the packet.
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