NUTRITIONAL VALUE OF RAW COCONUT

Coconut is used primarily for the copra, which is the white, meat like substance found adhering to the inner wall of the shell. It is dried to a 2.5 percent moisture content and then shredded, for anything from eating raw to use in cakes and cookies. The raw copra can also be grated and squeezed to obtain coconut milk. According to the University of Georgia website, coconuts are produced on approximately 26 million acres in 92 countries worldwide. Coconut is low in sodium but high in saturated fat. The values are based on a 1 cup serving of raw coconut meat.

Basic Nutrition
One cup of raw coconut contains 282.9 calories, 12 g of total carbohydrates and 7 g of dietary fiber. Fat accounts for 224 of these calories, while carbohydrates account for 49.7 and protein for the remaining 9.2 of the calories. Based on a 2,000 calorie-a-day diet, these measurements represent 4 percent of the recommended daily value, or DV, for carbohydrates and 29 percent DV for dietary fiber.

Fats
The total fat content is 26.8 g, which represents a large 41 percent of the recommended daily value. Of these 26.8 g of fat, 23.8 g, or 119 percent DV, are from saturated fat and the remainder is from healthy, unsaturated fats. Also, coconut contains 293 mg of heart-healthy omega-6 fatty acids.

Vitamins
Coconut contains little vitamin nutrients. The highest vitamin source is folate with 20.8 mcg, or 5 percent DV. Other vitamins in coconut include vitamin C with 2.6 mg, or 4 percent DV, and thiamin with 0.1 mg, or 4 percent DV. There is between 1 and 2 percent DV, each, of vitamin E, riboflavin, niacin, vitamin B6 and pantothenic acid.

Minerals
Raw coconut is a rich source of manganese with 1.2 mg, or 60 percent DV; copper with 0.3 mg, or 17 percent DV; and selenium with 8.1 mcg, or 12 percent DV. Coconut also provides 1.9 mg of iron, representing 11 percent of the daily recommended value.

Sodium
Raw coconut is low in sodium with only 16 mg of sodium, or less than 1 percent of the recommended daily value.

Source: http://www.livestrong.com/article/247398-nutritional-value-of-raw-coconut/

RAW COCONUT BENEFITS

With a history dating back thousands of years in the western Pacific, coconut has served a pivotal role as a food source in tropical regions, Plant Cultures explains. Although smashing through the thick, outer husk of a coconut might seem like a daunting task, the flavorful meat inside could be well worth the effort: Raw coconut offers a spectrum of benefits to nourish your body while delighting your tongue.

Weight Loss
Raw coconut is rich in medium-chain triglycerides, a type of dietary fat that may encourage weight loss. According to an article published in the June 2006 edition of the Ceylon Medical Journal, medium-chain triglycerides convert into monoglycerides and medium-chain free fatty acids during digestion--two substances your body uses immediately for energy rather than storing as fat. In addition to their metabolism-boosting properties, medium-chain triglycerides may curb hunger more effectively than other forms of fat, leading to a lower calorie intake over time. As a result, the specific fats in raw coconut may promote a healthy body weight and help you shed unwanted pounds.

Fiber
Raw coconut is rich in dietary fiber, with one cup of shredded meat yielding 7 g, according to ELook.org. As MayoClinic.com explains, diets rich in fiber can boost health by normalizing bowel movements, reducing your risk of hemorrhoids, preventing blood sugar swings, lowering blood pressure, providing long-lasting satiation that discourages overeating, protecting against diabetes and potentially lowering your risk of colorectal cancer. In addition, the fiber in raw coconut may improve your cholesterol levels by reducing the amount of low-density lipoprotein--or LDL--cholesterol in your bloodstream.

Immunity
Several substances in raw coconut may boost immune function and help your body fight disease. According to Coconut Connections, specific fats found in coconut meat--including caprylic, capric and lauric fatty acids--are antibacterial, antiviral and antiprotozoal, helping to bolster your immune system and destroy pathogens. Monolaurin, a substance abundant in coconut fat, may be particularly useful for combating viruses, and essential fatty acids in coconut may help control a form of yeast overgrowth known as candida, Coconut Connections notes.

Minerals
A serving of fresh coconut meat provides high levels of several minerals, helping you increase the nutritional value of your diet. ELook.org notes that a cup of shredded coconut contains 60 percent of your recommended daily intake of manganese, 17 percent for copper, 11 percent for selenium, 11 percent for potassium, 10 percent for iron, 9 percent for phosphorus, 6 percent for magnesium and 5 percent for zinc. Together, these minerals help you maintain normal body functions and promote health.

Source: http://www.livestrong.com/article/143962-raw-coconut-benefits/