Coconut Milk: Properties and Health Benefits

Coconut milk Properties and health benefits

The coconut milk is a thick and creamy liquid obtained Grate a mature coconut meat. Rich in texture and flavor, fresh coconut milk is not only delicious, it benefits your health in many ways. It is because of these benefits that coconut milk has become a very popular drink these days.

Coconut milk is easy to prepare, easy to digest, and rich in nutrients. It is also lactose-free and is therefore an excellent substitution for dairy. Many adults experience symptoms of lactose intolerance such as bloating, abdominal pain, diarrhea, nausea, and gas. Substituting coconut milk for cow’s milk for cream sauces, curries, desserts, or other dishes is beneficial not only for lactose intolerant people, but for everyone else as well.

Properties and nutritional values ​​of coconut milk

Before going into the benefits of coconut milk, we must know its nutritional value. Coconut milk has negligible amounts of cholesterol and sodium. Although it could be argued that coconut milk contains a significant amount of saturated fat, it is not bad for your health. Lauric acid which is the saturated fat contained in coconuts has many health benefits.

Essential nutrients

Coconut milk has vitamins C and E as well as B vitamins in abundance. While vitamins C and E help boost immunity, the B vitamins (B6, B12, and B9) are responsible for the overall health of cells. They provide energy to the body’s cells and also help repair them.

Of all the important minerals, coconut milk is a good source of magnesium, potassium, phosphorus, and iron. Magnesium manages biochemical functions in the body such as heart rate regulation and supports the proper function of nerve cells. Potassium helps maintain organ tissues and phosphorous promotes stronger teeth and bones. Iron is helpful in the production of red blood cells and ensures proper delivery of oxygen to various organs in the body.

Dietary fiber

Coconut milk made from fresh coconut contains a good amount of fiber. As a result, coconut milk helps maintain blood pressure level and reduces inflammation. It also improves the digestive process by stimulating proper bowel movements due to its rich fiber content.


Coconut milk is rich in antioxidants like vitamin C, vitamin E, and selenium. This means that coconut milk protects the body from free radical damage by prohibiting the oxidation of cells in the body. Due to its antioxidant properties, coconut milk has the potential to inhibit the growth of cancer cells.

Lauric acid

Coconut milk has an abundance of lauric acid. Although it is a saturated fat, lauric acid is beneficial for the body. It has antifungal and antiviral properties that are very effective in counteracting bacterial and viral infections. Lowers cholesterol levels, controls blood pressure, and promotes good cardiovascular health.

With such a rich content of essential nutrients, the health benefits of coconut milk are enormous.

Health benefits of coconut milk

Is coconut milk healthy? If it is. There are abundant health benefits of coconut milk. It is rich in nutrients and is a rich source of fiber. The nutritional goodness of coconut milk can be enjoyed in its natural form or as an ingredient in meals. It can also be added to smoothies for added flavor and nutritional benefits.

Here are some of the benefits of coconut milk:

1. Improves heart health

The opacity of coconut milk is attributed to its high oil content which is mostly saturated fat. However this saturated fat is healthy and is known as lauric acid. The studies revealed that the lauric acid in coconut milk does not raise cholesterol levels. In fact, it helps reduce low-density lipoprotein (LDL) levels, while improving “good” high-density lipoprotein (HDL) levels. Lauric acid has antibacterial and antiviral properties that help prevent many diseases and infections.

Coconut milk contains a good amount of magnesium and potassium that contributes to good heart health. Magnesium is helpful in regulating your heart rate, while potassium helps maintain your tissues.

2. Build muscle

Coconut milk contains threonine which is an amino acid that builds connective tissues in muscles and maintains elasticity in the body. Threonine also promotes healthy tooth enamel and speeds up the healing process that arises from injuries.

3. Coconut milk supplies electrolytes

Body fluids consist mainly of water and electrolytes. Electrolytes are ions made up of four minerals: sodium, potassium, magnesium, and calcium. Coconut milk contains these four essential minerals.

They control the stability of the cell membrane and transmit electrical charges caused by nerve impulses for muscle contraction. In addition, electrolytes also help maintain body temperature and blood volume, regulate heart health, and prevent dehydration or diarrhea .

4. Helps to lose weight

Consuming a diet rich in medium chain triglycerides (MCTs) results in greater loss of fat (adipose tissue) compared to long chain fatty acids, perhaps due to the increased energy expenditure and fat oxidation seen with intake of MCT. MCTs can be considered as agents that help in the prevention of obesity and that stimulate weight loss.

MCTs are very abundant in coconut milk and therefore have the ability to facilitate weight loss. It is a food that burns fat and due to the large amount of healthy fats, its consumption keeps us full for a long period of time.

5. Improves digestion

Due to the presence of electrolytes and healthy fats, coconut milk improves intestinal health. The high fiber content in coconut milk benefits the entire digestive system. Increases digestion and prevents conditions like irritable bowel syndrome and constipation.

6. Regulates blood sugar and controls diabetes

The presence of lauric acid (a medium chain fatty acid) can slow down the rate at which sugar is released into the bloodstream. This in turn controls the insulin level and prevents sudden spikes in blood sugar levels in conditions like diabetes.

7. Coconut milk prevents anemia

Iron deficiency causes anemia, a condition in which the body’s organs do not receive the proper amount of oxygen. Iron is one of the essential nutrients available in abundance in coconut milk. Therefore, regular consumption of coconut milk can prevent and cure anemia.

8. Inhibits joint inflammation and arthritis

Due to the rich content of MCT, coconut milk also inhibits inflammation conditions of the joints such as arthritis and other joint or muscle pain .

Homemade coconut milk recipe

You can reap the benefits of coconut milk by making it at home. The process of preparing coconut milk is quite simple and easy. Here’s how to make coconut milk at home:

coconut milk recipe

• 4 cups of filtered water
• 2 cups of grated coconut

You will also need:
• Vegetable milk bag
• Blender

1. Grate the fresh meat from a ripe coconut. Put the grated coconut meat in the blender and add water. Blend for 30 seconds to a minute.
2. Transfer the coconut mixture to a saucepan and heat over medium-low heat. Don’t let it boil. Turn off the heat and let it cool.
3. Next, pour the coconut mixture into a non-dairy milk bag and squeeze out the milk with the bag. The coconut pulp will remain in the bag.
4. You can flavor the extracted coconut milk with vanilla extract to improve its flavor.

How to preserve coconut milk

Coconut milk is a perishable food but with good conservation measures it can be stored for up to three months or more. Proper preservation of coconut milk can keep it fresh and tasty for a long period of time. Put the coconut milk in a plastic container and seal with a tight-fitting lid.

Frozen coconut milk must be thawed properly and stirred well before use. Unopened cans of coconut milk can be stored for up to two years or more in the fridge. Frozen coconut milk remains safe for more than three months when kept at -18 ° C, although the quality may decrease.

Side effects of coconut milk

Fresh coconut milk is quite harmless. Canned coconut milk and powdered coconut milk, on the other hand, can contain added trans fats and sweeteners that can lead to possible weight gain. Many canned varieties of coconut milk contain bisphenol A, a chemical compound used in the manufacture of cans in which it is stored.

Since coconut is considered a nut, coconut milk can cause allergic reactions in people who are allergic to nuts. Due to the presence of monosaccharides and polyols, coconut milk increases the chances of irritable bowel disorders. The high sugar content is responsible for the uneven movement of fructose in the digestive system, which results in the development of bacterial growth in the small intestine.

Keep in mind that aside from the potential danger if you are allergic, fresh coconut milk is absolutely healthy. The possible side effects of coconut milk can arise only when it is consumed in excess. Also, opting for fresh coconut milk over canned or powdered coconut milk varieties is recommended for better health benefits.

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