Hidden health benefits of coconut milk. Coconut milk has recently become very popular. Coconut milk is a portion of delicious, nutritious, and widely available food. It is filled with important nutrients such as manganese and copper. Coconut milk best for heart health, weight loss, immune system, it can also prevent anemia.
It is a tasty alternative that offers good health benefits instead of dairy cow milk. This article takes a closer look at the health benefits of coconut milk.
If you have a bone or joint pain, then a diet rich in coconut milk and a visit to a chiropractor in Tustin, CA might be right for you.
7 Hidden Health Benefits of Coconut Milk you Should Know
Coconut milk comes from the white flesh of a mature brown coconut, the fruit of a coconut tree. Milk has a thick concentration and rich, creamy texture.
Thai and other Southeast Asian dishes usually include this milk. Hawaii, India and some South American and Caribbean countries. You should not confuse coconut milk which is found naturally in immature green coconut.
Unlike coconut water, milk does not naturally occur. Instead, mix coconut milk with water to make coconut milk. Coconut milk is about 50% water. Conversely, coconut water is about 94% water.
It contains far less fat and much less nutrients than coconut milk. Coconut milk comes from the flesh of mature brown coconut. It is used in many traditional dishes of the world.
Top Health Benefits of Coconut Milk and How was it Made?
Coconut milk is classified as thick or thin depending on consistency and amount processed.
Thick: Hard coconut flesh is crisp and boiled or mocked in water. The mixture makes thick coconut milk through cheese chorus straw.
Thin: After making thick coconut milk, dip the remaining coconut in the cheese cloth into the water. Then the process of tension is repeated to produce milk.
In traditional cuisine, thick coconut milk is used for desserts and thick sauces. Thin milk is used in soups and thin sauces. Most canned coconut milk contains thin, thick milk.
It is also very easy to make your own coconut milk at home or adjust the thickness to your liking. Coconut milk sheds water from a brown coconut, soak in water, then relaxes to give the same firmness as milk.
Nutrition Content of Coconut Milk
The health benefits of coconut milk it is a high-calorie food. About 93% of coconut milk calories come from fat, including saturated fats known as medium chain triglycerides (MCT). Coconut milk nutrition facts milk is also a good source of various vitamins and minerals. One cup (240 grams) contains.
Fat: 57 grams
Protein: 5 grams
Carbohydrate: 13 grams
Fiber: 5 grams
Vitamin C: 11% of RDI
Folic acid: 10% of RDI
Iron: 22% of RDI
Magnesium: 22% of RDI
Potassium: 18% of RDI
Copper: 32% of RDI
Manganese: 110% of RDI
Selenium: 21% of RDI
Also, some experts believe that coconut milk contains a unique protein that helps your health. However, more research is needed. Coconut milk is rich in calories and saturated fats. It also contains many other nutrients.
1. Effects on Metabolism and Weight
There is evidence that MCT fat in health benefits of coconut milk can help with weight loss, body composition,, and metabolism. Lauric acid accounts for about 50% of coconut oil.
Because chain length and metabolic effects are intermediate between the two (3) can be classified as long chain fatty acids or middle chain. But coconut oil also contains 12% of the true heavy chain fatty acids caprylic and caprylic.
Unlike longer chain fats, MCT travels directly from the digestive tract to the liver and is used for energy or ketone production. They are less likely to be stored as fat.
Studies have shown that MCT can help reduce appetite and reduce caloric intake compared to other fats. coconut milk benefits weight loss In a small study, an overweight soldier who consumed 20 g of MCT oil at breakfast consumed 272 fewer calories than those who consumed corn oil during lunchtime.
In addition, MCT can at least temporarily promote calorie consumption and fat burning. However, the small amount of MCT found in coconut milk has no significant effect on body weight or metabolism.
Some controlled studies of obese individuals and those suffering from heart disease have shown that eating coconut oil reduces waist circumference. However, the coconut oil did not affect body weight.
No study has directly examined the effects of coconut milk on body weight and metabolism. More research is needed before any claims can be made.
Coconut milk contains a small amount of MCT. While MCT can increase metabolism and lose fat, low levels of coconut milk do not have a significant impact on weight loss.
2. Cholesterol-Lowering and Best for Heart Health
The best health benefits of coconut milk will wonder if it is a good choice for heart health because there are too many saturated fats. Few studies have specifically investigated coconut milk, but one study suggests that cholesterol levels can be beneficial to people with normal or high levels of cholesterol.
In an eight-week study of 60 men, “bad” LDL cholesterol levels were found to be lower than coconut milk-dead soy milk. Coconut Milk Mousse raised “good” HDL cholesterol by 18%, but soybeans were only 3%. Most studies of coconut oil or flake have found improvements in “bad” LDL cholesterol, “good” HDL cholesterol or triglyceride levels.
In some studies, LDL cholesterol levels increased in response to coconut fat, but HDL also increased. Triglyceride was reduced compared to other fats.
Lauric Acid, a major fatty acid in coconut fat, increases “bad” LDL cholesterol by reducing the activity of receptors that remove LDL from the blood.
Two studies of similar populations suggest that the cholesterol response to lauric acid may vary from person to person. It may also vary depending on the amount of diet.
In healthy women, about 16% of lauric acid replaced 14% of unsaturated fats with “bad” LDL cholesterol, while 4% of lauric acid in other fats had little effect on cholesterol.
Overall, cholesterol and triglyceride levels increase with coconut intake. If “bad” LDL cholesterol is increased, “good” HDL is usually increased.
3. Weight loss
Coconut milk contains medium-chain triglycerides (MCTs), which researchers have linked to weight loss. MCTs, stimulate energy through a process called thermogenesis or heat production.
Some studies indicate that MCTs work to reduce body weight and waist size. They can also balance unstable gut microbiota. Lack of this stability may play a role in the development of obesity.
A 2015 study of overweight men found that consuming MCT with breakfast led to a reduction in food intake later in the day.
Findings from a 2018 study suggest that MCTs increase insulin sensitivity, and many researchers believe that this sensitivity promotes weight loss. Insulin is an essential hormone that breaks down glucose and controls blood sugar levels.
4. Immune system boots
Coconuts contain a lipid called lauric acid, and many researchers believe that lauric acid can help the immune system. Some findings indicate that lauric acid has antimicrobial and anti-inflammatory properties.
In a study of the antimicrobial effects of lauric acid from coconuts, researchers isolated several bacterial strains and exposed them to lauric acid in Petri dishes.
They found that lauric acid effectively inhibited the growth of Staphylococcus aureus, Streptococcus pneumonia, and Mycobacterium tuberculosis.
Other researchers found that lauric acid triggers apoptosis, cell death, in breast and endometrial cancer cells. The findings suggest that this acid inhibits the growth of cancer cells by stimulating certain receptor proteins that regulate cell growth.
5. Prevention of anemia
Coconut milk has significant amounts of iron. Iron is an important mineral in the formation of healthy red blood cells with normal levels of hemoglobin.
Incorporating coconut milk into your diet will help you avoid the anemia that often results from the inadequate iron intake.
6. Healthy hair and skin
Recently, the health benefits of coconut milk have gained popularity for its use as a conditioning treatment for healthy hair. Its high-fat content acts as a sealant for moisture retention.
When applied to the scalp, coconut milk helps reduce dandruff and itchiness of the scalp. This is because it contains lauric acid which has antibacterial and antifungal properties.
Coconut milk when applied topically to the skin helps to maintain the elasticity of the skin. This effectively reduces the formation of wrinkles giving you a more youthful appearance.
Its antibacterial properties are said to help prevent acne. Women all over the world now use this product to remove makeup.
7. Other Potential Health Benefits
Decreased inflammation: animal studies have shown that coconut extract and coconut oil reduce inflammation and edema in injured mice and mice.
Stomach ulcer size reduction: In one study, coconut milk reduced the size of the gastric ulcer in rats by 54%, similar to the effect of anti-ulcer drugs.
War on Viruses and Bacteria: According to test-tube studies, lauric acid can reduce levels of viruses and bacteria that cause infection. This includes those in the mouth. Keep in mind that not all studies were about the effects of coconut milk.
According to animal experiments and in vitro studies, the health benefits of coconut milk can reduce inflammation, reduce ulcer size, and fight infections with viruses and bacteria. Some studies did not only test coconut milk.
Other Side Effects
If you are not allergic to coconut milk, it will not cause side effects. Coconut allergies are relatively rare compared to wood nuts and peanut allergies.
However, some digestive disorders experts recommend that people with FODMAP intolerance limit coconut milk to 1/2 cup (120 ml) at a time.
Many canned varieties also contain bisphenol A (BPA), which can penetrate vanilla in canned food. BPA is associated with reproductive problems and cancer in animal and human studies.
In particular, some brands use packaging materials without BPA. Recommended if you choose to consume canned coconut milk. Coconut milk is safe in health benefits for most people who are not allergic to coconut. It is best to select a cans without BPA.
How to use Coconut Milk
Coconut milk is nutritious but high in calories. Keep this in mind when adding this to food or when using it in recipes. Here are some ideas to add to your diet
- Include 2 tablespoons (30-60 ml) in your coffee.
- Place a half-cup (120 ml) in a smoothie or protein shake.
- Pour a small amount into berries or thinly sliced papaya.
- Add some tablespoonfuls (30-60 ml) to oatmeal or other cooked cereal.
How to Choose the Best Coconut Milk
Here are some tips for choosing the best coconut milk for health benefits Whenever possible, choose products that contain only coconut and water.
Choose a can without BPA: Buy coconut milk from companies that use BPA-free cans, such as natural rime and natural value.
Use of cartons: Carton sugar-free coconut milk generally has fewer fats and less calories than canned foods.
Light: For low-calorie options, please choose light canned coconut milk. It is thin and contains about 125 calories per 1/2 cup (120 ml).
Your health: For the healthiest and healthiest coconut milk, use a cotton cloth made by mixing 1.5-2 cups (355-470 ml) of unsweetened coconut and 4 cups of hot water.
Coconut milk can be used in a variety of recipes. It is usually best to choose coconut milk as a carton or make it at home.
Including moderate amounts in your diet can improve your heart health and other benefits. To experience this delicious milk alternative, try coconut milk today.