A lot of people ask me, “How much calcium in coconut milk?” Coconut milk as a beverage is becoming more and more popular. Its flavorful taste and its creamy texture add special attraction to coffee, cocoa and even soups. At the same time its high nutritional value makes it very nutritious for both children and adults. Are you confused about how much calcium is in coconut milk? If you are,
that’s OK because you aren’t alone. There are a lot of myths and misconceptions when it comes to this popular non dairy milk option. In this article, I’m going to set the record straight by discussing its nutrition value, as well as its possible uses as a dairy or nondairy substitute. Coconut milk is a milky, white fluid obtained from the grated meat of mature coconuts harvested from the coconut
palm. It has a light taste that may vary depending on the variety of palm tree and other factors. It contains saturated fats, carbohydrates, proteins and dietary fiber. Some of its health benefits include improvements in weight management and bone health. There are many health benefits of coconut milk. It is useful for wound healing, hair growth and weight management.
How Much Calcium In Coconut Milk
Lately, there has been some question about how much calcium is in coconut milk. Coconut milk has been gaining popularity as one of the healthiest dairy alternatives and benefit from many of its uses include its ability to provide a creamy texture in recipes. This product is also popular among vegans who are looking for dairy alternatives. There has been a lot of hype about coconut milk in the foodie world. Coconut milk contains more calcium than cow’s milk, which can be good for those looking to avoid dairy products. But there is less than you might think, so let’s break it down.
Calcium is an essential nutrient—it builds strong bones and teeth, and goes beyond that. It helps maintain healthy blood vessels, regulate blood pressure and prevent insulin resistance (which can lead to Type 2 diabetes). Adults should consume about 1,000 mg of calcium per day.
What do you do when you can’t or don’t want to drink a glass of milk? There are lots of healthy, non-dairy ways to meet your calcium needs.
Other Varieties of Milk:
- Coconut milk. This beverage does not naturally contain calcium, vitamin A, or vitamin D. However, it can be fortified with these nutrients.
- Soy milk. This is a great option for people who are lactose intolerant. It also contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with cinnamon.
- Almond milk. Many brands of almond milk are supplemented with calcium and vitamin D.
Calcium in Food Sources:
- Oranges. Long renowned for their high concentration of vitamin C and immune system’s best friend, antioxidants, oranges happen to be pretty high in calcium too. Just one large orange has 74 mg of calcium. What about orange juice? Orange juice does have calcium but less than an orange and it’s much higher in calories, so stick with the real thing. However, you can get fortified orange juice with about 300 mg of calcium.
- Green Things. Collard greens, kale and broccoli all serve up hefty amounts of calcium—268, 101 and 43 mg per cup respectively—but they also come equipped with high doses of other important vitamins too. Collard greens have more than three days of your daily required intake of vitamin A; broccoli contains more vitamin C than an orange; and kale, currently the world’s trendiest superfood, packs a full day’s worth of vitamin C into its leafy greens.
- Fish. Salmon and sardines are a great way to meet your daily required intake of calcium and protein. Wild salmon can put a pretty big dent in a monthly grocery budget though. Canned salmon and sardines are affordable and can provide upwards of 230 to 300 mg of calcium per serving. As if that weren’t enough, both also are a great source of vitamin D, which is pretty difficult to get through food since it is known as the “sunshine” vitamin.
- Nuts. Sure, almonds are high in fat, but, it is the good kind, the heart-healthy kind. Plus, they are packed with 75 mg of calcium per ounce, which is about 20 whole almonds. So enjoy them in moderation.
- Tofu. Everyone knows tofu is packed with protein, but did you know that it’s a great source of calcium too? In fact, just half a cup of tofu contains more calcium than one glass of skim milk.
- Beans. Dried beans and peas range from 50 to 100 mg calcium in ½ cup serving. They also provide good sources of fiber and protein. Soybeans have 130 mg in ½ cup serving.
Coconut Milk Nutrition
Fresh coconut is very nutritious. Rich in trace minerals including manganese, copper, and selenium, it also contains modest amounts of calcium, iron, potassium, Vitamin C, Vitamin B6, thiamin and folate. Coconut is unusually high in healthy, medium-chain fatty acids like lauric acid (found otherwise only in human breast milk) and caprylic acid (a potent natural antiviral and antifungal).
Homemade coconut milk made from fresh coconuts is far richer in vitamins, food enzymes and nutrients than coconut milk from a can or box. In fact, unlike store-bought coconut milk, fresh coconut milk contains vitamin C and is rich in thiamin, niacin, vitamin B6, folate and panthothenic acid, too.
Not only is it great for every conceivable use in the kitchen, but coconut milk is even pretty healthy for your body as well. It has a ridiculous amount of nutrients that are so good for you.
For starters, it has a whopping 5 grams of fiber per cup, and that’s something I know the vast majority of people need more of in their diets.
This lactose-free dairy substitute is also high in vitamins C, E, B1, B3, B5, and B6. Vitamins C and E both give your immune system a boost, and vitamin E is also really good for the health of your skin. B vitamins are all essential for providing energy.
Additionally, there are pretty high levels of some essential minerals: magnesium (helps to regulate the heart’s rhythm and nerve cells’ function), potassium (helps repair tissues in the heart, kidney, brains, and muscles), phosphorus (keeps your bones and teeth healthy and strong), and iron (necessary for red blood cells and carrying oxygen through the body).
There are only two slight drawbacks for using coconut milk regularly that I can find. First, if you have high cholesterol, this may not be the best choice for you. Coconut milk has been shown to raise good cholesterol levels, but it also may raise bad cholesterol levels as well.
Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree.
The milk has a thick consistency and a rich, creamy texture.
Thai and other Southeast Asian cuisines commonly include this milk. It’s also popular in Hawaii, India and certain South American and Caribbean countries.
Coconut milk should not be confused with coconut water, which is found naturally in immature green coconuts.
Unlike coconut water, the milk does not occur naturally. Instead, solid coconut flesh is mixed with water to make coconut milk, which is about 50% water.
By contrast, coconut water is about 94% water. It contains much less fat and far fewer nutrients than coconut milk.
Coconut milk is classified as either thick or thin based on consistency and how much it’s processed.
- Thick: Solid coconut flesh is finely grated and either boiled or simmered in water. The mixture is then strained through cheesecloth to produce thick coconut milk.
- Thin: After making thick coconut milk, the grated coconut remaining in the cheesecloth is simmered in water. The straining process is then repeated to produce thin milk.
In traditional cuisines, thick coconut milk is used in desserts and thick sauces. Thin milk is used in soups and thin sauces.
Most canned coconut milk contains a combination of thin and thick milk. It’s also very easy to make your own coconut milk at home, adjusting the thickness to your liking.
Native Forest Organic Classic Coconut Milk
Also, sadly, all the coconut milk in the cartons has nasty additives, like carrageenan (which has been shown to cause cancer in animals). The only other commercial alternative is to buy it in the can, but unfortunately, the vast majority of cans are still made using BPA (bisphenol A), which has been linked to reproductive disorders, heart disease, decreased brain function, etc.
Coconut milk is a creamy, rich liquid made from the meat of mature coconuts and it’s a nice alternative to dairy because it is easy to digest, simple to make and contains an abundance of nutrients. You can drink it plain, use it for cooking or blend it with smoothies to benefit from its nutritional value. Side Note: The healthiest choice is always to opt for the no sugar added versions. Here are some more reasons to make the switch:
- Dairy and Soy Alternative: Those who need to stay away from dairy and soy because of allergies and sensitivities often find that they can digest coconut milk without a problem. The good news is that it can be substituted in baking and cooking as well!
- Plant-Based Fats: The fat in coconut milk is coconut oil, which is slightly different than saturated fats that come from animals. These plant-based fats are medium chain fatty acids, which don’t degrade in the body the way animal fats do. Instead of adversely affecting cholesterol levels, they actually lead to an increase of HDL – or good – cholesterol levels.
- Calming Effect: Coconut milk contains 89 milligrams of magnesium per cup, which makes it a rich source of a mineral that helps to calm the nerves and maintain normal blood pressure. So coconut milk makes you relax!
- Build Strong Bones: Coconut milk is not a good source of calcium. It contains just over 38 milligrams of calcium per cup compared to regular milk’s 300 milligrams in the same serving size. It is, however, rich in phosphorous. With 240 milligrams of phosphorus per cup, coconut milk still contributes to strong bones!
- Fight Infection: Coconut milk contains a fatty acid called lauric acid- which converts to monolaurin in the body, which is a compound that has antiviral and antibacterial properties. For this reason, coconut milk consumption helps fight infections and viruses.
- Maintain Blood Sugar Levels: Coconut water (found in coconut milk) is a source of manganese, which is vital for regulating blood sugar levels. One of manganese’s most important functions is to help metabolize glucose in the human body. Manganese is also essential for metabolism function, treating inflammation, preventing osteoporosis, alleviating PMS in women, aiding vitamin absorption and maintaining the health of the digestive tract.
- Lower Cholesterol: Coconut milk raises cholesterol levels, but its lauric acid boosts HDL (good) cholesterol, which improves the HDL-LDL (bad) cholesterol ratio. The fats in coconut milk are also easier for the body to break down and metabolize and contain healthy fats including omega 6 essential fatty acids.
Health Benefits Of Coconut Milk
There are various health benefits of coconut milk. Coconut milk is that liquid which comes from the grated meat of a mature coconut. This liquid is used in a lot of kitchen creations and even in beauty products as well. It has got many nutrients and is an ideal food for people with vitamin D deficiency. Coconut milk is one of the natural remedies and a great alternative to regular milk. It is recommended for those who are allergic to lactose. Here are the health benefits and the best way to take this milk.
1. Effects On Heart Health
Did you ever imagine that consuming something rich in fat can help promote a healthy heart?
Coconut milk contains lauric acid, a medium-chain fatty acid that might have a positive effect on serum lipid and cholesterol levels in men and women
A study was conducted on 60 healthy people for 8 weeks. For 5 days a week, they were fed coconut milk porridge, and their cholesterol levels were tested. The researchers found that the “bad cholesterol” (LDL) levels of the participants considerably decreased and “good cholesterol” (HDL) levels increased. The study concluded that coconut milk did not have a negative effect on lipid profiles
2. Effect On Weight Loss
Coconuts contain 12% medium-chain triglycerides (MCTs), and capric and caprylic acid that are less likely to be stored as fat. They also promote the production of ketones, and induce satiety, which prevents overeating. This quality may be beneficial in long-term weight loss.
In a study in 2003, 24 overweight individuals were given diets rich in MCT and long-chain fatty acids (LCT) for 4 weeks. Their body composition was tested at the end of the time frame. It was noticed that consuming MCTs resulted in decreased levels of adipose tissue as compared to LCTs.
The study further stated that MCTs could be considered as agents that help in the prevention of obesity
No studies have directly examined how coconut milk affects weight and metabolism. Further studies are needed before any claims can be made.
3. Helps Control Diabetes
The virgin coconut oil that is prepared from coconut milk has been shown to affect blood glucose levels positively. It contains antioxidant properties that improve the insulin secretion in the body
Another paper researched in Thailand talked about the benefits of coconut oil for diabetes. It suggested that virgin coconut oil increases the efficiency of cellular response to insulin, reduces blood sugar levels, stimulates metabolism, and decreases the glycemic index of food, thereby helping control diabetes
4. May Help Deal With Alzheimer’s Disease
Coconut milk contains a modest amount of medium-chain triglycerides (MCTs).
These MCTs are easily absorbed by the liver and get converted to ketones.
Ketones have been identified as an alternative source of energy for the brain and can be beneficial for people with Alzheimer’s disease or those who are at the risk
5. Has Antibacterial, Antiviral, And Antifungal Properties
Several studies have been conducted on coconut and its various forms to test their abilities on inflammation and microbes.
Virgin coconut oil, the pure form of oil extracted from coconut milk, is rich in MCTs and lauric acid. Due to this, virgin coconut oil has excellent anti-inflammatory, antibacterial, antiviral, and antifungal properties
Another study performed in Chiang Mai, Thailand, investigated the pharmacological effects of virgin coconut oil. The results suggested that the oil possessed anti-inflammatory, analgesic, and antipyretic properties
6. May Prevent Ulcers
If you are suffering from stomach ulcers, drinking coconut milk can help in significantly reducing and preventing ulcers altogether.
Coconut milk contains anti-ulcer and antibacterial properties that fight the bacteria causing the ulcers.
Drinking a glass of coconut milk at least once a week can give positive results in no time.
A study was carried out in Chennai, India, to test the efficacy of a polyherbal cream, containing coconut milk as one of its main ingredients, on diabetic patients with foot ulcers.
The study suggested that due to the anti-inflammatory and antibacterial properties of coconut milk and some other ingredients, this cream was highly effective in healing the ulcers
7. May Promote The Health Of Prostate Glands
Coconut milk is a great source of a lot of vitamins and minerals. Among those nutrients is zinc, an element that helps to maintain the health of the prostate gland and reduce the risk of prostate cancer
The prostate gland already contains a high amount of zinc in its soft tissues, but drinking coconut milk regularly makes sure that the zinc levels in the body are replenished.
These were the health benefits of coconut milk, and now…
What About The Benefits Of Coconut Milk For Skin?
Coconut milk is extremely healthy for the skin as well. It imparts a nourishing glow to the skin on regular use and also treats several skin conditions.
8. Moisturizes The Skin
People have been indulging in milk baths for centuries. Whether it is for infants or brides, it is a commonly known fact that milk moisturizes our skin and makes it soft and supple.
Maybe it is time to switch to coconut milk now. Applying coconut milk to your skin does more than just moisturizing it. Coconut milk combats dryness, itchiness, swelling, and redness, soothes the skin, and promotes healthy, glowing skin.
Add 1 cup of coconut milk, ½ cup of rose water, and 1 cup of rose petals to warm water and bathe with it. Do this often, and you will be amazed by the results.
9. Treats Sunburns
Applying coconut milk on sunburns can effectively heal the skin in no time due to its anti-inflammatory properties.
The fats in this milk reduce pain, redness, and swelling on the skin. You can apply a thin layer of coconut milk on the affected area at night before you go to bed and rinse it in the morning for best results.
10. Prevents Premature Aging
Want to feel and look young? Use coconut milk!
This milk is packed with vitamin C and copper, which help to maintain the elasticity and flexibility of the skin while improving its appearance and health.
Make a paste of a few drops of coconut milk mixed with 6-7 peeled almonds and apply this as a face mask for about 15 minutes. Wash it off with cold water. Doing this 2-3 times a week will improve your skin health and reduce the signs of aging significantly.