The coconut tree fruits are an incredible resource of healthy nutrients for maintaining your internal balance since these nutrients have a huge beneficial impact on your general health.
Scientific research asserts that regular consumption of coconut-based food can improve your heart health, prevent corpulence, and decrease the high glycemic index if any. The coconut can be used in a number of different ways for consumption.
Perceived health benefits of coconut include:
A mixture of saturated fatty acids, some of which don’t adversely affect cholesterol levels,” as Joy Dubost, Ph.D., R.D., a spokesperson for the Academy of Nutrition and Dietetics says. When we sweat we lose up to 10 times more sodium than potassium.
Coconut water for instance only contains about 30 mg of sodium per cup, whereas sports drinks usually deliver about 110 mg. (So, in your local markets, look for coconut water without added sugar in the refrigerated section near other flavored waters or near shelf-stable waters and natural fruit juices.) You can use coconut water or coconut milk in all coconut-based smoothies or juices.
While fresh coconut meat is nutritionally superior (it contains more water, which dilutes the fat and calories), prepackaged dried flaked coconut [or dried shredded coconut] is the most convenient for cooking or baking with.
The coconut flour is a healthy way to add decadent coconut flavor to your smoothies. As for health benefits of coconut flour: it packs a whopping 5 grams of fiber per 2 tablespoons (with only 2 grams of total and saturated fat).
The coconut flour also has health benefits for people with diabetes: adding coconut flour to baked goods lowers the glycemic index (a measure of the rate that a food increases blood sugar). So, look for coconut flour near other gluten-free flours in your market.
Precaution: While coconut’s predominant saturated fat —lauric acid—does raise beneficial HDL cholesterol, it also raises harmful LDL cholesterol, which can increase the risk of heart disease in weak individuals.
Here is a list of 5 delicious [and very healthy] smoothies which can boost your daily-needed energy and improve your overall well-being:
1. Fresh coco-pine smoothie
This ‘super smoothie’ will improve your digestive health and reduce cholesterol levels at the same time.
½ cup of coconut flesh [coconut flower]
- 1 cup of coconut water
- ½ banana
- ½ cup of pineapple
- ½ cup of ice
Directions: Just mix, blend and puree the above-listed ingredients in a blender.
2. Coconut green juice
- 4 ounces coconut water
- 2 apples
- 1 ginger root
- 4-6 cups of kale
Directions: Mix all the ingredients in a juice and add ice to the final mixture. You will get more than 10 ounces of fresh green juice.
3. Freshly-sweet smoothie
This smoothie is loaded with proteins and many other nutrients which can provide you with energy and can be a good replacement for your usual snack.
- ½ cup of coconut milk
- 1 cup of yogurt, fat-free, vanilla flavored
- 1 cup of low-fat milk
- 2 mangoes
- 1 tbsp. of mint
Directions: Mix all the ingredients and enjoy the taste of this delicious minty smoothie!
4. Three-ingredient coco-strawberry smoothie
It is another delicious and filling smoothie, chock-full with antioxidants.
- 1 cup of coconut milk
- 1 cup of frozen strawberries
- 1 ripe banana, cut into chunks and frozen
Directions: Shake and mix well, and enjoy!
5. Three-ingredient coco-raspberry smoothie
This is an excellent sugar-free and dairy-free smoothie which can thoroughly cleanse your body.
- 2 cups of coconut milk
- 1 ½ frozen raspberries
- ½ teaspoon of vanilla extract
Mix well, and enjoy!
Note: You can use any other fruit as a substitute for raspberries to your taste. Also, you can add egg yolks which are an abundant source of proteins which will give you additional strength and energy throughout the busy day.
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