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самостоятельная работа учеников на уроке математики, Coconut - Wikipedia, 5 Health and Nutrition Benefits of Coconut, 7 Health Benefits of Coconut, Coconut | Description, Uses, & Facts | Britannica, Coconut: Nutritional Benefits and Who Should Avoid It, Coconut: Health Benefits and Nutrition - WebMD, Coconut Nutrition Facts and Health Benefits - Verywell Fit.
7 Health Benefits of CoconutLocations:||||||SearchAdvertisementAdvertisementJune 17, 2025/Diet, Food & Fitness/Nutrition7 Health Benefits of CoconutCoconut is a good source of healthy fat, fiber and essential minerals like manganeseCraving something tropical? Coconut brings the beachy vibes and a bunch of health perks. From its chewy texture to its nutrient-rich profile, this versatile fruit does more than just taste good.AdvertisementCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. PolicyRegistered dietitian Natalie Romito, RD, LD, shares why this popular drupe (a fruit with a hard covering that encloses a seed) deserves a spot in your snack rotation.Is coconut good for you?Raw coconut meat is a good source of healthy fats, fiber and essential minerals, like iron and manganese.“That said, coconuts are also higher in calories and fat than most other fruits,” Romito points out. “So, it’s best to eat them in moderation.”One-third of a cup of shredded, raw (unsweetened!) coconut meat contains:94 calories9 grams of fat (including 8 g of saturated fat)5 milligrams of sodium4 grams of carbohydrates2 grams of sugar1 gram of protein2 grams of fiberA quick note: The term “coconut meat” refers to the fruit of the coconut itself — the thick, fleshy white part that you eat (called the copra or endosperm). There’s no actual meat in there!7 health benefits of coconutThe fiber, nutrients and type of fat in coconut meat make it a good addition to snacks and meals. Specifically, it can:Boost energy levelsAid in healthy blood sugar, weight management and digestionFight inflammationProvide much of your daily fill of manganeseLet’s take a closer look at the health benefits of coconut.1. Gives you energyThere’s a reason many trail mixes contain dried coconut! Coconut meat is rich in a type of saturated fat called medium-chain triglycerides (MCT), which your body can quickly change into energy. This makes coconut a good fuel choice before or after exercise.Advertisement“Medium-chain triglycerides are shorter or medium-length chains of fat molecules that go directly to your liver, giving your body an almost immediate energy boost,” Romito explains. “Your body doesn’t store MCT as fat as easily as it stores long-chain triglycerides.”Eating too much saturated fat can lead to high cholesterol, heart attack and stroke, but a moderate amount is fine. And it’s better to get it from a fruit like coconut than a food like butter or fast-food cheeseburgers.“Many people can safely get 10% of their daily calories from saturated fat without raising their risk of heart issues,” Romito assures. “Half a cup of coconut meat provides just over 50% of daily saturated fat needs for someone who eats a 2,000-calorie diet.”2. Meets most of your manganese needsHalf a cup of raw, shredded coconut has .6 micrograms of the bone-building mineral manganese. That may not sound like much, but it’s actually up to one-half of what most adults need in a day!In addition to lowering your risk of osteoporosis and broken bones, manganese supports healthy brain function and has been linked to a lower risk of seizures and Parkinson’s disease.3. Supports healthy blood sugarCoconut’s fiber content can slow digestion, which helps prevent spikes and dips in blood sugar. That makes it a smart choice for people who are watching their blood sugar (glucose), like if you have diabetes.4. Aids digestionIn addition to being high in fiber, as mentioned, coconut is high in the mineral manganese — and together, they can give your digestive system an assist. Manganese helps your body make digestive enzymes that break down nutrients in food. Fiber keeps your bowels moving, which helps prevent constipation.5. Fights inflammationLike other fruits and veggies, coconut is high in antioxidants. These naturally occurring chemicals help protect against cell damage and cell death caused by unstable molecules called free radicals.Coconut certainly can’t work any wonders on its own. But it can be a part of a healthy, balanced diet rich in antioxidants, which research has shown helps lower your risk of inflammation and conditions like Alzheimer’s disease, heart disease and cancer.6. Packed with good-for-you nutrientsA half cup of raw, unsweetened, shredded coconut is loaded with other healthy nutrients:143 milligrams of potassium46 milligrams of phosphorus13 milligrams of magnesium11 milligrams of folate6 milligrams of calcium7. Super versatileYou’ll find coconut products throughout your grocery store, often touted as a swap for more traditional products:Coconut flour is a grain-free flour alternative that’s also paleo- and keto-friendly.Coconut milk is a dairy-free replacement for cow’s milk.Coconut water is healthier than sports drinks for getting electrolytes.Coconut sugar can be used in place of regular sugar (though it doesn’t add much nutritional benefit).AdvertisementBut use coconut oil sparingly, if at all. “The process of making coconut oil removes all the nutrients found in raw coconut meat,” Romito explains. “You get a lot of fat and calories with few nutritional benefits.”Is coconut a superfood?Given all of its vitamins, nutrients and fiber, you can call coconut a superfood. But it’s important to know that it’s a word that doesn’t really mean anything.‘Superfood’ isn’t a recognized category of foods, so there are no set criteria for this distinction. The label is often just applied to any food that’s healthy, especially those that are rich in antioxidants, minerals and vitamins and low in calories and fat.“Most fruits and vegetables (or whole-plant foods) are classified as ‘superfoods,’” Romito shares. “So, just focus on those you enjoy!”You might think coconut’s high calorie and fat content make it a no-go for superfood status. But the type of saturated fat in coconut (those medium-chain triglycerides we discussed earlier) is a better option than many other types of saturated fat. And most people don’t eat so much raw coconut that they consume an excess of calories or saturated fats.In other words, like any other food, coconut should be eaten in moderation. But it’s both delicious and nutritious — so, go ahead and enjoy a taste of the tropics!AdvertisementAdvertisementLearn more about our .Health LibraryNutritionOverviewAdditional Common QuestionsHealth LibraryNutritionOverviewAdditional Common QuestionsAdvertisementRelated ArticlesJune 13, 2025/Cold, Flu & Respiratory IllnessesThis fruit has clear nutritional benefits — but there’s little evidence it can prevent or treat illnessMay 6, 2025/NutritionThis handy fruit is packed with nutrients that can benefit your heart, gut and immune systemApril 10, 2025/NutritionBite into a slice of papaya to enjoy a taste of the tropics and disease-fighting nutrients May 8, 2024/NutritionWith a sweet, tangy flavor, this tropical fruit is super versatile and high in antioxidantsMay 6, 2024/NutritionFull of antioxidants and nutrients, apricots may boost your eye, skin, digestive and overall healthNovember 7, 2023/NutritionThey’re great for your gut, heart and blood sugar and may lower inflammationOctober 9, 2023/NutritionThis glorious green superfood is full of vitamins, minerals and lots of other good stuffAugust 7, 2023/NutritionAn apple a day may reduce high blood pressure, lower cholesterol and help you live longerTrending TopicsSleepIf you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may helpMental HealthIf you fear the unknown or find yourself needing reassurance often, you may identify with this attachment styleNutritionIf you’re looking to boost your gut health, it’s better to get fiber from whole foodsHealth Categories to ExploreBrain & Nervous SystemChildren's HealthExercise & FitnessHeart HealthMen's HealthMental HealthNutritionOrthopaedicsPrimary CareSkin Care & BeautyWellnessWomen's HealthOther Popular CategoriesAging WellAllergiesCancer Care & PreventionChronic PainCold, Flu & Respiratory IllnessesDiabetes & EndocrinologyDigestiveEar, Nose & ThroatEye CareInfectious DiseaseLungOral HealthParentingPregnancy & ChildbirthRecipesRheumatology & ImmunologySenior HealthSex & RelationshipsSleepUrinary & Kidney HealthWeight LossAdRendered: Sun Jul 06 2025 14:01:46 GMT+0000 (Coordinated Universal Time)Cleveland ClinicSite Information & PoliciesResources9500 Euclid Avenue, Cleveland, Ohio 44195 | 800.223.2273 | © 2025 Cleveland Clinic. All Rights Reserved., Originally native to Central Indo-Pacific, they are now ubiquitous in coastal tropical regions and are a cultural icon of the tropics. The coconut tree provides food, fuel, cosmetics, folk medicine and building materials, among many other uses., Low in carbs and high in fiber and fat, coconut is a great choice if you’re on a low carb, paleo, or gluten-free diet. It may help promote blood sugar control, contains powerful antioxidants, and.
A dietitian takes a closer look at the many health benefits of coconut, from boosting energy to supporting healthy blood sugar., What is a coconut? A coconut is the edible fruit of the coconut palm (Cocos nucifera), a tree of the palm family. Coconut flesh is high in fat and can be dried or eaten fresh or processed into coconut milk or coconut oil. The liquid of the nut, known as coconut water, is used in beverages., Coconut contains nutrients such as fiber, medium-chain triglycerides, and antioxidants. This article explores the research behind the health benefits of coconut and reviews any safety considerations., Learn more about coconut, its juice and meat, its health benefits, nutritional information, and recipes., One piece of fresh coconut meat measuring 2" x 2" x 1/2 (45g) provides 159 calories, 1.5g of protein, 6.8g of carbohydrates, and 15.1g of fat. Coconut is an excellent source of fiber, potassium, manganese, and selenium. The following nutrition information is provided by the USDA., Coconuts are considered one of the healthiest fruits in the world. Coconut benefits come from healthy fats, antioxidants and micronutrients..