The Food Coach

Healthy Food Database - Coconut

Coconuts grow in the tropics and are the only plant that produce a food containing saturated fat. The coconut palm has many purposes including food and to make furnishings. The nut contains the fruit and milk. Coconut milk is used extensively in Asian cooking.
Category: Fruit
In Season:
To Buy: When purchasing a coconut at the store, be careful to choose one that is still heavy with juice. Shake it and if it seems dry, chances are there is a crack or leak in the shell, or it may have sat on the shelf too long, the juice having all but evaporated through the eyes. Check the eyes, they shouldn't look dark or mouldy. Coconuts with lighter brown shells generally are not as fully matured.
To Store: Store fresh coconut once it has been opened in a plastic bag in the fridge. Eat within 4 days of opening.
Tips & Tricks: The easiest and quickest way to crack a coconut is with a cook's cleaver. Use the blunt side of the cleaver and whack the coconut a few times all around the center until it cracks open cleanly into two, nearly-equal halves. Catch the juice as it drains from the cracks.

Nutrition (0.5 Cup):

Weight (grams): 43
Carbohydrates, g: 1.5
Fat (g): 11.6
Monosaturated Fat , g: 0.6
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Energy (kJ): 502
Protein (g): 1.3
Saturated Fat, g : 10.3
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Eat in moderation as it is high in fat. Grate the fresh coconut and dry roast for a delicious side dish to accompany a curry, or serve over fruit.

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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