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Homescience8 ways to include coconut in your diet in a healthy way

8 ways to include coconut in your diet in a healthy way

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Coconut oil is a versatile alternative to butter and cooking oil Photo: (Studio Africa | Shutterstock)

Coconut is widely recognized as a versatile fruit in cooking due to the myriad ways in which its various parts can be used to enrich the flavors and textures of dishes.

Nutritionist Felipe Oliveira explains that this fruit is a rich and varied source of essential nutrients that are beneficial to health. “Coconut contains healthy fats, mostly medium-chain fatty acids (MCFAs). In addition, coconut is an excellent source of fiber, vitamins, and minerals.

According to the expert, coconut “also contains… B complex vitaminsSuch as riboflavin, niacin and folate, which are important for energy metabolism and cell health. Minerals such as potassium, which is essential for heart function and blood pressure regulation, are also found in good amounts in coconut.

The action of the fruit in the body

As Felipe Oliveira explains, the components of the coconut can have several functions that aid in the proper functioning of the organism. The CMFA in coconuts is easily digestible and can be used as a quick source of energy, without being stored as body fat. In addition, lauric acid has antifungal and antibacterial properties, which strengthens the immune system.

“Coconut fiber supports digestive health, promoting satiety and bowel regularity. Regular consumption of coconut can also contribute to cardiovascular health by helping to maintain healthy levels of cholesterol and triglycerides,” he adds.

Include coconut in food

For people who have restrictive diets such as celiac disease, or vegans, or even for those who want to build up a diet eating habits Healthier, coconut derivatives make themselves excellent substitutes for culinary preparations.

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It is possible to identify an increase in Brazilian interest in healthy product options, says Helcio Oliveira, president of COPRA Alimentos. “Especially after the pandemic [da COVID-19]The Brazilian consumer wanted a healthier diet, but that desire also involved finding the practicality of preparing your meal in the hustle and bustle of everyday life. He explains that coconut derivatives are an excellent choice.

8 Coconut derivatives to use in cooking

The coconut is used extensively in cuisines in many regions around the world, and all of its parts – water, pulp and oil – can be used to flavor a variety of dishes and foods. Next, check out some pointers on how to incorporate them into your routine!

1. Coconut oil

It is a versatile alternative to butter and cooking oil, and is ideal for high-temperature cooking, such as frying and sautéing, due to its thermal stability. It can also be used in cakes and baked goods to add flavour.

2. Coconut milk

It is a substitute for dairy products in recipes: it provides a creamy texture and smooth taste. It is excellent for soups and sauces. juices and curry dishes, as it adds a creamy touch.

3. Coconut water

Rich in vitamins and minerals, as well as being consumed pure for hydration, coconut water can be used in frozen drinks and smoothies.

4. Coconut Shoyu

It is a great substitute for traditional soy sauce in Japanese or Chinese foods. It can be combined with roasted mushrooms, such as shimeji, and can also be used in salad dressings and to finish various dishes.

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Shredded coconut can be used in both sweet and savory recipes (Photo: Maya Morenco | Shutterstock)

5. Grated coconut

It is interesting to enrich sweet and savory dishes, adding flavor and nutrients. It can be sprinkled on cereal and yogurt authority Or use in homemade granola and cookie recipes.

6. Coconut milk powder

A practical option to replace milk of animal origin in various formulations. It can be taken pure, or mixed with water or coconut water, and added to coffee shakedesserts, fruits, and as a culinary ingredient in syrups, creams, and risottos.

7. Coconut sugar

It is one of the best alternatives to regular sugar. It is made from the sap of the coconut flower and is a great source of minerals such as magnesium, iron, copper, zinc and B vitamins.

8. Coconut flour

Coconut flour, extracted from the brown shell of coconuts, is a versatile, healthy, and practical addition to both savory and sweet recipes. Rich in fiber, gluten-free, and has a low glycemic index carbohydrates. In addition to preserving all the benefits of coconut, flour can be used together in naturewith fruits, grains, granola and vitamins, as well as in the preparation of cakes and pies, Pancakes.

By Mariana Spielta

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