Coconut Milk Nutrition

Why to include coconut milk in the diet? Well, the answer is simple; It is a reservoir of minerals and is also a good source of vitamins. One of the most important benefits of coconut milk is its ability to boost the immune system. Hence, it is considered as a natural remedy for an impaired immune system. Coconut milk is an active ingredient of a number of skin care products, as it can keep the skin healthy and wrinkle free.

Coconut Milk Nutrition
Many people are ignorant or have very little knowledge about the amount of nutrients a cup of coconut milk (240 g) contains. It is discussed below:

Calcium: The mineral calcium must be an integral part of the diet as it promotes healthy bones and teeth. One can always obtain calcium from coconut milk and reap health benefits. A cup of coconut milk (240 g) contains approximately 38.4 mg of calcium.

Magnesium: Whether it is maintaining normal blood pressure levels or alleviating muscle stiffness, intake of magnesium holds a lot of significance. Also, a magnesium rich diet can significantly decrease the risk of cardiovascular ailments such as heart attacks. Coconut milk is a rich source of magnesium. This is because 240 g of coconut milk has around 89 mg of magnesium.

Potassium and Phosphorus: It is rightly said that coconut milk is an excellent source of minerals. When you drink a cup of coconut milk, you actually consume 631 mg of potassium and 240 mg of phosphorus. Thus, one can comfortably say that coconut milk is loaded with potassium. Being high in potassium, drinking coconut milk can definitely enhance your energy levels as well as help to control high blood pressure. Also, for a healthy development of bone structure, intake of dietary phosphorus is crucial. To ensure optimal functioning of the kidneys and to maintain bone health, including phosphorus in the diet is necessary, which can always be achieved by drinking coconut milk.

Other Minerals: Manganese, copper and zinc are some of the other minerals found naturally in coconut milk. No wonder, drinking a cup of coconut milk is equivalent to taking 1.6 mg of zinc, 0.6 mg of copper and 2.2 mg of manganese.

Iron: If you want to reduce your chances of developing iron deficiency anemia, what better way than drinking coconut milk. Supplement your healthy diet with coconut milk and rest assured you are unlikely to suffer from anemia. This is because, one cup of coconut milk contains a whopping 3.93 mg of dietary iron.

Proteins: Many are under the assumption that proteins are absent in coconut milk. However, this is not true. But that does not mean, it is a good source of proteins. Unlike poultry products, coconut milk does not provide adequate amount of proteins. Although, it contains different types of proteins such as arginine and cystine, the total concentration of proteins in coconut milk is very low. So, if you are into body building, then drinking coconut milk would certainly be a wrong choice.

Selenium: Selenium that plays a crucial role in the working of thyroid gland can also be obtained from coconut milk. Although our body requires it in miniscule amounts, its deficiency can lead to autoimmune disorders and increase the risk of prostate cancer. An easy way to minimize the risk of these health problems is to include coconut milk in the diet. You will get around 14.88 mcg of selenium if you drink a cup of coconut milk.

Vitamins: Coconut milk nutritional value is not remarkable in terms of vitamin content. Unfortunately, a cup of coconut milk is devoid of vitamin A and vitamin D. On a positive side, it contains vitamin C (6.7 mg) and vitamin E (0.4 mg) in moderate amounts.

A 240 g of coconut milk also supplies different types of B vitamins. The B complex group that include thiamine (vitamin B1), niacin (vitamin B3), pantothenic acid (vitamin B5) and folic acid (vitamin B9) are all present in coconut milk. Although the content of vitamin B1 isn't noteworthy, the concentration of vitamin B3 is significant. This is because 240 g of coconut milk delivers around 1.824 mg of vitamin B3.

Carbohydrates: Coconut milk is a friend of those who are on a low carb diet. One can make a variety of low carb recipes using coconut milk. A cup of coconut milk contains only 13.3 g of carbohydrates.

Sugar: The sweet taste of coconut milk is due to its sugar content. This naturally occurring ingredient in coconut milk gives it a pleasant taste and hence coconut milk is often used as a flavor enhancer. Sugar content is found to be extremely low; just 8 g in 240 g of coconut milk.

Fats: Coconut milk contains a high amount of saturated fats, so definitely one cannot include it in a weight loss diet plan. 240 g of coconut milk is loaded with around 50 g of saturated fats. Many doctors consider this as a drawback of coconut milk as products high in fats could alleviate cholesterol level and put a person in the risk zone of heart diseases. However, daily exercise can certainly help to get rid of excess fat. The milk also contains healthy fats (omega 6 essential fatty acids (626 mg) monounsaturated fats (2.4 g)) that promote overall health. The saturated fat content in coconut milk does not necessarily cause weight gain, as metabolism of fat obtained from coconut milk, is easily achieved in the body. Thus, the fat does not get stored in the body and is converted into energy.

Lauric Acid: This is an important fatty acid found in coconut milk. People who argue that high saturated fat content of this milk does not go well with the heart should not forget that the milk also has lauric acid. This beneficial acid is useful to prevent blockages in arteries, thus keeping the heart healthy.

Calories: The calorie count of 240 g of coconut milk reaches up to 553. This sounds a bit high, so doctors often recommend to consume it in small amounts.

Daily Recommended Intake
Unlike cow's milk, you are not required to take a glass of coconut milk in order to reap its health benefits. Its daily consumption recommended is around 14-15 g. This quantity is equivalent to a tablespoon of coconut milk.

On the whole, coconut milk is available in cans and is sold under a number of brands. However, coconut milk is generally used as a popular additive in different cuisines, including Thai and Malaysian.