I’m so happy the fasting is over, I know I’ve been writing about glorious coconut water but what about the meat! I tell you it’s been a constant struggle drinking the water but leaving the tasty meat in its shell. With this afternoons nut I scoped out a few bits of this lovely meat and … instantly got full – bummer.

Now you want me to tell you about the nutritional benefits, don’t you!? Keep on reading..

Why did I get full so fast?
Coconut meat is high in fiber, one cup containing 7.2 g which is more than 20 percent of the recommended daily amount for most adults! Fiber assists in the digestion process by adding bulk to the stool, which helps to move food through the digestive tract. Fiber can also help you feel full, which is important if you are trying to eat less to lose weight. The Center for Nutrition Policy and Promotion recommends consuming 14 g of fiber per every 1,000 calories consumed, which means most children need 17 to 25 g per day and most adults need 25 to 36 g per day.

How about the fat?
One cup of raw coconut meat contains 283 calories, most of which come from its 26.8 g of fat. While most plant foods contain very little saturated fat, coconut meat contains a large amount, with 23.8 g per cup. However, unlike other saturated fats, which are long chain fatty acids, most of the fat in coconut is a medium chain fatty acid. Medium chain fatty acids are broken down much faster than long chain fatty acids, so they do not contribute to high cholesterol, as long chain fatty acids do.

And the minerals?
Coconut meat is high in the trace mineral manganese, with one cup providing 67 percent of the recommended daily amount for women and 52 percent for men. Manganese helps you metabolize both fat and protein. It also supports both the immune and nervous systems and promotes stable blood sugar levels. Manganese also helps your body use other nutrients such as iron, thiamine and vitamin E.

Coconut meat also provides a significant amount of two other minerals: potassium and copper. One cup provides 14 percent of the recommended daily amount of potassium and 39 percent of copper. Potassium, along with sodium, is essential for proper fluid balance within your cells. It is also necessary for proper heart function and muscle growth. Copper is important for the production of red blood cells and assists with your sense of taste.

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