The coconut has taken the world by storm in recent years. This is in part, because the tropical fruit has number of dietary benefits, especially for those following a vegan or plant-based diet.
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Vegans need to know their body and take extra care to ensure they are getting the optimum amounts of vitamins and minerals from their food. The good news is that including coconut products in your diet makes this easy. The whether you're eating the coconut's flesh, drinking its milk or water, or using coconut oil to cook with, it's a versatile dietary staple which can help you to crack your recommended daily intakes.
Here, Holland & Barrett's nutritionist, Alexander Thompson, explains the 6 reasons that coconut is so good for vegans.
1) FOR BOLSTERING THE IMMUNE SYSTEM
Coconut oil contains a number of disease-fighting nutrients that could help strengthen the immune system. This includes lauric acid, which the body converts into monolaurin. This may help to help fight the viruses and bacteria that cause herpes and influenza. Antimicrobial lipids and caprylic acid are also found in coconut milk. Caprylic acid has been shown by in vitro studies to have an anti-fungal effect and products containing it have been traditionally used to help address yeast infections. So, as we move into the colder months make sure that you're using coconut oil in your meals to help you stay healthy.
2) ENRICHED COCONUT MILK PROVIDES VITAMIN B12…
Enriched coconut milk provides many of the nutrients which can be lacking in a vegan diet, such as vitamin B12 and vitamin D (see below) and is a tasty alternative to other traditional dairy alternatives such as soya and rice milk. Vitamin B12 is needed for normal nervous system functioning, energy release, red blood cell formation and immunity.
3) …AND VITAMIN D AND CALCIUM
Calcium is needed for normal bone health and muscle function. Vitamin D is needed for healthy bones, muscle function and immunity. New government recommendations advise that everyone in the UK should be ingesting at least 10ug (400 IU) of vitamin D from food or supplements during the autumn and winter months. Including coconut milk in the diet can help satisfy this requirement alongside other vegan suitable sources of vitamin D such as enriched breakfast cereals and spreads.
4) COCONUT FLOUR IS RICH IN PROTEIN
Coconut flour is a source of protein, providing on average 17g per 100g. Protein is needed for the maintenance of muscle mass and also bone health. This is a useful feature for vegans who miss out on the rich protein levels that animal foods provide.
5) COCONUT FLOUR IS RICH IN IRON
Coconut flour is a good source of iron providing, on average, 12mg of iron per 100g. Iron is needed for normal oxygen transportation around the body and also for immunity. Vegans miss out on the good sources of iron in animal foods such as red meat and offal. Including enough rich vegetable sources of iron such as coconut flour, beans and pulses, leafy green vegetables and dried apricots are therefore an important consideration for vegans to ensure they still obtain enough iron in the diet.
6) THEY BOOST HEALTHY BEAUTY
Vegan beauty products are becoming more commonplace on the high street but are often specialist, not always easy to source and can be more expensive. Coconut oil has been reported to provide excellent moisturising effects, to be a useful intensive hair conditioner and can be used to remove oil based make up. Coconut oil has also been traditionally used to promote oral health and whitening of the teeth.
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