Have you ever wondered how much calcium in coconut. I have always wondered that. It’s one of the most common questions about coconuts and coconut products. I’ve researched and dug deep to find out whether coconut can be counted as a source of calcium.
Although both our main sources of calcium are from dairy products, many people have switched to using coconut as a substitute for these products. Coconut is definitely a more natural product than the dairy we used to consume years ago. I’m not suggesting that you start drinking coconuts (I’d rather see you drink green smoothies!) but it’s good to know what you’re getting into when you decide to switch to coconut.
How Much Calcium In Coconut
A white, creamy fluid known as coconut milk is obtained from the mature coconut’s flesh. It has a number of positive effects on health, including the promotion of weight loss and the reduction of cholesterol.
As a result, coconut milk is increasingly well-liked among medical professionals and as a dairy milk substitute.
In this article, we describe what coconut milk is, how manufacturers make it, and its health benefits.
How is coconut milk made?
The white interior flesh of the coconut is used to make coconut milk.
Coconut milk is made from the white flesh of the fruit, whereas coconut water is the liquid found inside a coconut.
You can get thick or thin coconut milk. Manufacturers grind mature coconut flesh, then squeeze the liquid through cheesecloth to create thick milk. More fat is retained by thick milk than by thin milk.
The squeezed coconut flesh that is still in the cheesecloth is what produces thin coconut milk. Manufacturers combine it with warm water before re-filtering it using cheesecloth. The liquid that results is substantially thinner.
Top 8 health benefits of coconut milk
According to research, coconut milk offers three key health advantages. The impacts on shedding pounds, heart health, and the immune system are discussed below.
1. Weight loss
Coconut milk contains medium-chain triglycerides (MCTs), which researchers have linked with weight loss. MCTs stimulate energy through a process called thermogenesis, or heat production.
Some research According to a reliable source, MCTs help people lose weight and shrink their waistlines. Additionally, they might stabilize an unstable gut microbiome. The emergence of obesity may be influenced by a lack of this stability.
Consuming MCTs at breakfast resulted in less food being consumed later in the day, according to a 2015 study on overweight males (Trusted Source).
Findings of a 2018 studyTrusted Source 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.
2. Heart health
Research has linked diets rich in saturated fat with high cholesterol and an increased risk of heart disease.
Because coconut milk has a lot of fat, some people might not think it’s good for their hearts.
However, different saturated fat sources may have distinct effects on the body. Additionally, heredity affects a person’s ability to digest saturated fats and the degree to which these fats have a negative impact on health.
The impact of coconut milk on cholesterol levels has not been thoroughly studied. The effects of coconut oil have, nevertheless, been the subject of a sizable body of research.
Coconut oil increased levels of “good cholesterol,” or high-density lipoprotein cholesterol, but not “bad cholesterol,” or low-density lipoprotein (LDL) cholesterol, according to a study by Trusted Source (HDL).
It is significant to highlight that the study duration was brief—only 4 weeks—and that there were no controls included in the study.
LDL cholesterol is removed from the blood and protected from the heart by HDL cholesterol. It transports LDL cholesterol to the liver, where the organ breaks it down and eventually excretes it.
While LDL cholesterol levels may not be increased by coconut oil, items made from coconut are calorie and fat dense. They should only be consumed in moderation.
You should be aware that coconut oil includes far more fat per serving than coconut milk, which will have less pronounced impact on cholesterol levels.
3. Contains medium-chain fatty acids
The fat in coconuts is substantial, but unlike other nuts, it is largely in the form of medium-chain saturated fatty acids (MCFAs), particularly one fatty acid known as lauric acid.
This indicates that unlike long-chain fatty acids, which have a carbon atom count more than 12, the fatty acids in coconut oil have a carbon atom count of six to twelve. This structural difference has a variety of effects on your body, including how the fat in coconut milk is metabolized.
4. Is lactose-free
Coconut milk is lactose-free, unlike cow’s milk, and can be used as a milk substitute by people who are lactose intolerant. The primary carbohydrate found in all mammalian milk, including that from humans, goats, and sheep, is lactose. It consists of two sugars, and your body need the enzyme lactase to properly digest it. Those who are lactose intolerant are lacking this enzyme.
The base for smoothies and milkshakes as well as a dairy substitute in baking, coconut milk is a favorite among vegans as well.
5. Has anti-inflammatory, anti-microbial and anti-fungal properties
Lauric acid, which is transformed in the body into the very advantageous molecule monolaurin, an antibacterial, anti-fungal, and anti-inflammatory that kills a variety of disease-causing organisms, makes up around 50% of the MCFAs in coconut oil. Therefore, it is believed that consuming coconut milk and other foods derived from coconuts may aid in defending the body against viruses and diseases.
6. May support cardiovascular health
Because MCFAs are readily converted into energy in the liver, they are used up by the body more quickly than other saturated fats and are less likely to be stored as fat.
There is conflicting evidence, but some recent research seem to indicate that the blood lipids, cholesterol balance, and cardiovascular health may not be as negatively impacted by coconut fats as previously believed. Definitely keep an eye on this field of research.
It should be highlighted, however, that the results to date may not be directly applicable to a typical Western diet due to significant variations in food and lifestyle patterns among the different research.
7. May reduce stomach ulcers
In one animal experiment, coconut milk reduced the growth of a stomach ulcer by an amount comparable to that of an ulcer-treating medication. More research has confirmed that the milk’s anti-inflammatory characteristics, together with its beneficial effects on mucosal growth, are a contributing factor in this.
8. Boots immune system
Coconuts contain a lipid called lauric acid, and many researchers believe that lauric acid can support the immune system.
Lauric acid may have antibacterial and anti-inflammatory properties, according to some research.
Researchers isolated different bacterial strains and exposed them to lauric acid in petri dishes to explore the antibacterial properties of lauric acid from coconuts.
They discovered that Staphylococcus aureus, Streptococcus pneumoniae, and Mycobacterium tuberculosis could all grow more slowly when lauric acid was present.
According to Trusted Source, lauric acid causes breast and endometrial cancer cells to undergo apoptosis, or cell death. According to the research, this acid prevents the growth of cancer cells by activating specific receptor proteins that control cell growth.
Coconut milk has a high calorie content due to the amount of saturated fat it contains.The milk is also rich with vitamins and minerals, but the nutritional contents vary by product. Coconut milk drinks, for example, have a different nutritional profile from canned coconut milk.
The dietary profile Per cup of raw, canned coconut milk, a reliable source states:
- calories: 445
- water: 164.71 grams (g)
- protein: 4.57 g
- fat: 48.21 g
- carbohydrates: 6.35 g
- calcium: 41 milligrams (mg)
- potassium: 497 mg
- magnesium: 104 mg
- iron: 7.46 mg
- vitamin C: 2.30 mg
The dietary profile Per cup of sweetened coconut milk beverage, according to a Reliable Source,
- calories: 74
- water: 226.97 g
- protein: 0.50 g
- fat: 4.99 g
- carbohydrates: 7.01 g
- calcium: 451 mg
- potassium: 46 mg
These beverages are frequently fortified by producers with vitamins A, B-12, and D2.
ways to incorporate coconut milk into your diet
There are many dishes and beverages that coconut milk can be added to. For instance, milk is a common element in many Asian recipes.
Coconut milk can be used to make:
- Cereal. Consider using coconut milk in place of conventional dairy milk.
- Smoothies. Try this recipe for a nutritious, green coconut milk smoothie, or use coconut milk in whatever smoothie you choose.
- Soups. Any creamy soup may be made with coconut milk as a base instead of cream (full-fat canned coconut milk has far fewer calories than cream), or you can make a Thai-inspired soup by combining soup broth, vegetables, and curry powder with a base of coconut milk.
- Oatmeal.Make oatmeal using coconut milk as the liquid. Boiling coconut milk from a can. Add 1 cup of oats and stir. Cook for another 15 minutes to let the milk soak. Add some cinnamon and a banana (or other fruit) on top. Here is the complete recipe.
- Chicken curry. Add spices and curry powder to a can of coconut milk before bringing it to a boil. Add the cooked chicken and vegetables, and then combine. Serve with quinoa or rice. Here is the complete recipe.
Additionally, by blending unsweetened shredded coconut with warm water in a blender, one can prepare fresh coconut milk at home. The mixture should be pureed before being strained using cheesecloth.
Coconut milk comes in a wide variety and is frequently sold in grocery and health food stores. Depending on how the milk was blended and how much water was added, certain types will have higher fat and calorie counts than others.
The consistency of canned coconut milk is often rich and creamy. People often use it for baking or cooking because of its greater fat content.
Drinks made with coconut milk typically have a thin consistency more akin to dairy milk. Keep an eye on the expiration dates and store these beverages in the refrigerator. Also, read the label carefully because some brands add sugar.
It is important to note that coconut milk beverages contain less protein than dairy milk. Anyone making the switch should incorporate protein from other sources into their diet.
Generally speaking, purchasing coconut milk products with few ingredients is the best option. Watch out for extra sugars, preservatives, and synthetic thickeners like gums.
- abdominal pain
- itching or irritation of the mouth, throat, eyes, or skin
- anaphylaxis — a severe, life-threatening reaction that causes swelling, wheezing, and hives
Is coconut milk safe for everyone?
Although contact dermatitis and sensitization to tree pollen are more common, allergic reactions to coconut are uncommon.
One food that veers between the “good” and “bad” food categories is coconuts. Coconut milk, particularly the reduced-fat kind, can be used sparingly (up to two times per week). However, The British Heart Foundation advises substituting unsaturated fats for saturated fats and their sources, such as coconut oil.
Coconut milk is a versatile food that makes a great milk substitute. Similar to other coconut products, it might have health advantages.
Consuming moderate amounts of coconut milk may be able to lower cholesterol and promote weight loss.