Taste the tropical flavor: Exploring the world of coconuts

          Coconut: Health benefits and multiple uses in the kitchen:

Coconut is the fruit of the Indian walnut palm and is a common food ingredient used in many foods and recipes. Coconut is a rich source of healthy fats, fiber, and minerals such as magnesium, manganese, and iron. Coconut is commonly used grated or in the form of coconut milk in cooking and desserts, and is also added to many dishes for a unique and distinctive flavor.

Coconut Health Benefits:
Coconut is a superfood rich in essential nutrients that support overall health. Coconuts are high in fiber, which promotes digestion and helps regulate blood sugar. In addition, it contains healthy fats that promote heart health and reduce LDL cholesterol levels. It also contains antioxidants that help boost the immune system and protect the body from the harmful effects of free radicals. All in all, eating coconut regularly can contribute to better overall health and a sense of well-being.

Promote heart health: Coconuts contain essential fatty acids such as lauric acid and oleic acid, which contribute to lowering LDL cholesterol levels in the blood and increasing HDL cholesterol levels, reducing the risk of cardiovascular disease.

Boost digestion:Coconut contains a large amount of dietary fiber that helps boost digestion and improve bowel movement, reducing digestive issues such as constipation and bloating.

Strengthen the immune system: Coconut contains antioxidants such as vitamins, flavonoids and phenols, which contribute to boosting the immune system and fighting infections in the body.

Improve skin health:Coconut oil contains nutritious compounds that contribute to moisturizing the skin and protecting it from dryness and irritation, and can also be used as a natural moisturizer for hair.

Promote brain health: Coconut contains omega-3 and omega-6 fatty acids that promote brain health and improve mental functions such as concentration and memory.

Support weight loss: The fiber in coconut helps you feel fuller for longer which reduces appetite and contributes to better weight management.

Strengthen bones: Coconut contains calcium, magnesium and phosphorus, minerals that are essential for healthy bones and teeth.

Improve energy levels: Coconut oil is a good source of energy because it contains healthy fats that are quickly utilized by the body to provide energy.

Coconut Uses:

The delicious and versatile nature of coconut makes it an ideal ingredient in the kitchen. Here are some common uses for coconut:

In desserts: Shredded coconut can be used as a base ingredient in many desserts such as cakes, cookies, biscuits, and oriental sweets, adding a rich, distinctive flavor.

In fried foods: Toasted coconut can be added to fried dishes such as chicken or shrimp to add a bit of crunch and flavor.

In salads: Toasted or shredded coconut can be added to salads to provide a touch of crunch and natural flavor.

In sauces and marinades: Coconut can be used in sauces and marinades to add rich flavor and texture.

In smoothies and juices: Shredded coconut or coconut water can be added to juices and smoothies to enhance the flavor and add nutritional value.

In soups and oriental dishes: Coconut can be used in soups such as curry soup, in addition to using it in chilled oriental dishes such as curry and Thai.

In the preparation of vegetable milk: Coconut can be used to prepare delicious plant-based milk as a healthy and nutritious alternative to animal milk.

As a topping for desserts: Toasted coconut can be used as a topping for desserts such as cupcakes and tarts to add a little crunch and flavor.

In breads and pastries: Shredded or toasted coconut can be added to the dough of breads and pastries such as cakes and cookies to add flavor and texture.

In fresh juices: Coconut pulp or coconut water can be added to fresh juices such as pineapple juice to add a tropical flavor and extra nutrition.

In preparing creamy soups: Coconut can be used to add a creamy texture and unique flavor to creamy soups such as roasted vegetable soup.
In sandwiches and snacks: Toasted coconut can be added to sandwiches and snacks such as salads and sandwiches to add a bit of crunch and flavor.

In preparing hearty salads: Coconut can be used as a key ingredient in savory salads such as quinoa salad and tropical fruit salad.

In curries: Coconut can be used in Asian dishes such as curries to add a rich, creamy flavor.

In hot sauces: Coconut can be used to make hot sauces such as spicy curry sauce or chili sauce to add a creamy texture and distinctive flavor.

Fatty acids in quantity

Foods contain various fatty acids in different proportions, and these have different impacts on cardiovascular health. In coconuts, around 90% of lipids are in the form of saturated fatty acids, which is particularly high for a plant-based food.
Coconut oil has gained in popularity in recent years. Some attribute benefits to it, even going so far as to contribute to weight loss. One of the hypotheses put forward is that coconut oil contains a type of fatty acid, medium-chain triglycerides (MCTs), which are easier for the human body to use than other types of fatty acid. MCTs are said to provide 1 to 2 fewer calories than other types of fatty acid. Although consuming MCTs increases the body's capacity to use fatty acids, the increase in energy expenditure caused by consuming MCTs is temporary. In fact, after about two weeks, the body adapts and uses MCTs in the same way as other types of fatty acids.

Source of vegetable protein
Like proteins from other plants, coconut proteins may have a beneficial effect on blood lipids. In fact, total cholesterol and blood triglycerides were reduced in animals that consumed an extract of this protein. These effects could be linked to the low lysine and high arginine content (two amino acids) of coconut protein, a ratio found in other plant proteins with similar lipid-lowering properties.

Abundant fibre
Coconut contains a high amount of dietary fibre (a group of substances found only in plant products that are not digested by the body). As well as preventing constipation, a fibre-rich diet can help reduce the incidence of cardiovascular disease, as well as controlling type 2 diabetes and appetite.

A source of iron, phosphorus, magnesium and potassium

Coconut milk and desiccated coconut are an excellent source of iron. Raw coconut is also a source of iron. Every cell in the body contains iron. This mineral is essential for oxygen transport and the formation of red blood cells. It also plays a role in the manufacture of new cells, hormones and neurotransmitters (messengers in the nerve impulse). It should be noted that the iron contained in plants (such as coconuts) is less well absorbed by the body than the iron contained in foods of animal origin. Its absorption is enhanced when consumed with certain nutrients, such as vitamin C.

Coconut milk is a good source of phosphorus, while coconut is a source of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. It is also involved in tissue growth and regeneration, and helps maintain normal blood pH levels. Finally, phosphorus is a constituent of cell membranes.  

Desiccated coconut and coconut milk are sources of magnesium. Magnesium is involved in bone development, protein construction, enzyme action, muscle contraction, dental health and immune system function. It also plays a role in energy metabolism and the transmission of nerve impulses.

Desiccated coconut and coconut milk are sources of potassium. In the body, it balances the pH of the blood and stimulates the production of hydrochloric acid by the stomach, thus aiding digestion. It also facilitates muscle contraction, including the heart, and helps transmit nerve impulses.

An excellent source of trace elements

Coconut and coconut milk are excellent sources of manganese. Manganese acts as a cofactor in several enzymes that facilitate a dozen different metabolic processes. It also helps prevent damage caused by free radicals.

Desiccated coconut and coconut milk are excellent sources of copper, while raw coconut is a good source. As a constituent of several enzymes, copper is necessary for the formation of haemoglobin and collagen (a protein used for tissue structure and repair) in the body. Several copper-containing enzymes also contribute to the body's defence against free radicals.

Desiccated coconut is a good source of selenium, while raw coconut and coconut milk are sources of selenium. This mineral works with one of the main antioxidant enzymes, preventing the formation of free radicals in the body. It also helps convert thyroid hormones into their active form.

Desiccated coconut and coconut milk are sources of zinc, while raw coconut is a source for women only. Zinc is involved in immune reactions, the manufacture of genetic material, taste perception, wound healing and foetal development. It also interacts with sex and thyroid hormones. In the pancreas, it is involved in the synthesis (manufacture), storage and release of insulin.

A word from the nutritionist

It is a concentrate of nutritional benefits with minerals, trace elements and fibre... despite its high fat content. So eat it in moderation.

Choosing the right coconut

Coconuts grow in ‘regimes’ of 10 to 20 fruits on coconut palms. When harvested, they weigh an average of 1 kg or 1.5 kg. The coconut is ovoid in shape, with a thick layer of smooth green skin covering a thick fibre shell. Underneath this brown shell is the white flesh and a liquid called ‘coconut water’.

Coconut identity card
Type: fruit ;
Family: Arecaceae ;
Origin : Indo-Malaysian region;
Season: November to February;
Colour: white flesh;
Taste: sweet.

Buying coconuts

Coconuts are available all year round, but particularly from September to January. Shake it to make sure it still contains water (once all the water has been transformed into flesh, the latter takes on a soapy flavour and is no longer edible). It should be intact, while its three ‘eyes’ should be free of mould. Despite these precautions, the flesh may be rancid, in which case it should be discarded.

Dried coconut flesh (grated or flaked) should be white (without browning, a sign of oxidation) and have a pleasant odour, with no hint of rancidity. You need to be careful, though, as desiccated coconut can contain added sugar and be treated with sulphites. Organic coconut products are available in health food shops.

Tinned milk and cream are available, as is a fine soluble powder that can be used as is in preparations or diluted with water to make milk.

In most cases, coconut oil is extracted using chemical solvents, then refined and deodorised. However, you can find organic virgin oils in health food shops that are simply extracted by pressing.

How to store it properly

Whole coconut: Two weeks at room temperature, one or two months in the fridge.

Pieces of flesh and homemade milk: A few days in the fridge. Chunks and shredded coconut can be frozen by placing them in a bag in the freezer, where they will keep for eight to ten months.

Dried coconut can be kept for several months in a cool, dry place away from light. Keep it in an airtight container or in its original packaging to prevent browning from oxidation.

Coconut oil keeps for six months or more at room temperature, and even longer in the fridge. Keep the container closed to avoid oxidation and away from a heat source to prevent the risk of spontaneous ignition.

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