coconut

coconuts-1024x682

PRIMARY MICRO NUTRIENTS Iron, Phosporous, Potassium, Copper, Manganese, Molybdenum, Selenium
SECONDARY MICRO NUTRIENTS Magnesium, Zinc
NUTRITIONAL HIGHLIGHTS and NOTES
  • Oil contains medium chain fatty acids
    • Easily absorbed  and are preferential energy source for body
    • Increase metabolic rate and decrease body fat stores
  • Immune support
    • Monoglycerides produced from Medium chain fatty acids in Oil destroy pathogens in the body by dissolving lipids and phospholipids in their cell membranes, causing pathogens to disintegrate
    • Lauric acid shown to interfere with virus assembly and maturation
FUNCTIONAL BENEFITS
  • Blood Glucose regulation and promoting weight loss
  • Medium chain fatty acids Lauric acid and Capric acid
    • Converted to Monolaurin and Capric acid which have important have anti-viral and anti-bacterial properties
    • Monolaurin shown to interfere with signal tranduction, thus disrupting bacteria’s ability to interact with cells they are trying to infect aswell as eliminating lipid-coated viruses, pathogenic bacteria and having anti-microbial abilities to kill or inactivate a number of yeast, fungal and protozoa infections
PHYTONUTRIENTS
PLANT FAMILY
DANGERS
RDA Coconut milk % RDA Coconut Oil % RDA
Nutrient Unit per 100g per 100g
g 3700 67.62 1.8% 0  0%
Energy kcal 2600 230 8.8% 862  32.2%
Protein g 90 2.29 2.5% 0  0%
Total lipid (fat) g 87 23.84 27.4% 100  114.9%
Carbohydrate, by difference g 224 5.54 2.5% 0  0%
Fiber, total dietary g 38 2.2 5.8% 0 0%
Sugars, total g 3.34 0
Minerals
Calcium, Ca mg 1000 16 1.6% 0 0.0%
Iron, Fe mg 8 1.64 20.5% 0.04 0.5%
Magnesium, Mg mg 420 37 8.8% 0 0.0%
Phosphorus, P mg 700 100 14.3% 0 0.0%
Potassium, K mg 470 263 56.0% 0 0.0%
Sodium, Na mg 15 0
Zinc, Zn mg 11 0.67 6.1% 0 0.0%
Copper, Cu mg 0.9 0.266 29.6% 0 0.0%
Manganese, Mn mg 2.3 0.916 39.8% 0 0.0%
Selenium, Se µg 55 6.2 11.3% 0 0.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 2.8 3.1% 0 0.0%
Thiamin mg 1.2 0.026 2.2% 0 0.0%
Riboflavin mg 1.3 0 0.0% 0 0.0%
Niacin mg 16 0.76 4.8% 0 0.0%
Pantothenic acid mg 5 0.183 3.7% 0 0.0%
Vitamin B-6 mg 1.7 0.033 1.9% 0 0.0%
Folate, total µg 400 16 4.0% 0 0.0%
Choline, total mg 8.5 0.3
Betaine mg
Vitamin B-12 µg 2.4 0 0.0% 0 0.0%
Vitamin A, IU IU 5000 0 0.0% 0 0.0%
Vitamin E, total mg 15 0.15 1.0% 0.29 1.9%
Vitamin D IU 600 0 0.0% 0 0.0%
Vitamin K (phylloquinone) µg 120 0.1 0.1% 0.5 0.4%
Lipids
Fatty acids, total saturated g 21.14 86.5
Fatty acids, total monounsaturated g 1.014 5.8
Fatty acids, total polyunsaturated g 0.261 1.8

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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