Coconut Milk Nutrition 

It's important to learn coconut milk nutrition because coconut is a reservoir of vitamins and minerals, protein and healthy fats. It has a high nutritional value that makes it comparable to dairy products. Coconut milk is often used as an active ingredient of various skin care products that help keep your skin healthy, smooth, and free of wrinkles.

In spite of its known benefits, some people question whether coconut products including coconut milk are healthy or not. They assert that the type of fats in coconut milk have high levels of saturated fat, which makes it unhealthy. However, advocates for coconut milk believe that the saturated fat in coconuts contains lauric acid, which is a medium-chain fatty acid, similar to the fat found in breast milk.

Coconut Milk Nutrition

Coconut milk nutrition can be summarized as follows:

Nutrient

Amount found in 1 cup of coconut milk (240 grams)

Benefits

Calcium

38.4 mg

Promotes healthy teeth and bones

Magnesium

89 mg

Maintains normal blood pressure; decreases risk of cardiovascular disease

Iron

3.93 mg

Prevents anemia

Potassium

631 mg

Enhances energy levels; helps control high blood pressure

Phosphorus

240 mg

Healthy development of bone structures

Other Minerals:

Manganese

Copper

Zinc

 

2.2 mg

0.6 mg

1.6 mg

Involved in various body functions

Proteins

low

Contains different types of amino acids such as arginine and cysteine, which are building blocks of proteins

Selenium

14.88 mcg

Important for thyroid function; prevents autoimmune disorders and prostate cancer

Vitamins

vitamin C

vitamin E

thiamine (vit B1)

niacin (vit B3) pantothenic acid (vit B5)

folic acid (vit B9)

 

6.7 mg

0.4 mg

low

1.824 mg

Low

Involved in various body functions

Carbohydrates

Sugar

13.3 g

8 g

Source of energy

Sweet taste

Saturated Fats

Lauric Acid

50 g

Improves HDL/LDL (good/bad cholesterol) ratio

Calories

553

Because of its high caloric content, coconut milk must be consumed in moderation 

Health Benefits of Coconut Milk

The health benefits of coconut milk include:

  • It improves lung function.
  • It reduces the risk of cardiovascular disease.
  • It boosts immune system function, due to its antifungal, antiviral, and antibacterial properties.
  • It aids in proper digestion.
  • Its fatty acids are readily converted to energy, instead of being stored as fat.
  • It is a rich source of vitamins and minerals.
  • It provides hydration.
  • It is lactose-free and a good substitute for cow's milk.
  • It is high in antioxidants.
  • It contains more protein and less sugar than apples, bananas, or oranges.

Homemade Coconut Milk Recipe

If you want to enjoy the great taste and health benefits of coconut milk, just follow this easy recipe:

Ingredients´╝Ü

  • 4 cups of water
  • 1 ½ to 2 c unsweetened coconut flakes

Instructions´╝Ü

  • Heat water without letting it boil.
  • Place water and coconut flakes in a blender and set it HIGH for several minutes until the mixture turns thick and creamy.
  • You can do this in 2 batches if the ingredients do not fit into the blender.
  • Using a colander, separate the coconut pulp. Squeeze this through a piece of dry cheesecloth to separate the coconut milk and the small pieces of coconut pulp.
  • Drink the milk immediately or store in the refrigerator. Fresh coconut milk must be used within 3 to 4 days to enjoy its flavor and texture.

Precautions for Taking Coconut Milk

People who do not have health problems may take canned coconut milk, as long as they do not react to guar gum or Bisphenol A (BPA), a compound found in canned products.

Although coconut milk nutrition is vital for human body, there are individuals who are advised not to take canned coconut milk products:

  • Women who want to get pregnant
  • Pregnant or lactating women
  • Children
  • Chronically ill patients

These individuals may take fresh, organic coconut milk or BPA-free coconut milk products.

People with problems in digestion such as irritable bowel syndrome (IBS), irritable bowel disease (IBD), gastroesophageal reflux disease (GERD), etc. should avoid coconut products, except for coconut oil.