Coconut milk is a milky white liquid found in coconut meat that has been grated and squeezed. Indonesians themselves often use coconut milk as a cooking ingredient to be mixed with other food ingredients.
For those of you who often use coconut milk, it turns out that coconut milk has a number of nutritional content and health benefits that are good for the body. Check out the explanation below.
Nutrient Content In Coconut Milk
1. Calcium
Calcium should be an important part of the diet because it can increase bone strength and keep teeth healthy. By consuming coconut milk we get calcium in sufficient quantities. A cup of coconut milk (240 g) contains about 38.4 mg of calcium.
2. Magnesium
Coconut milk is rich in magnesium content. The magnesium in coconut milk can help maintain blood pressure and significantly reduce the risk of cardiovascular diseases such as heart attacks. In 240 g of coconut milk contains about 89 mg of magnesium.
3. Potassium and Phosphorus
When you drink a cup of coconut milk, you are actually consuming 631 mg of potassium and 240 mg of phosphorus. The potassium content in coconut milk can help control high blood pressure.
In addition, the phosphorus content in coconut milk can help the development of bone structure, maintain optimal kidney function and maintain bone health.
4. Iron
If you want to reduce the chances of getting anemia, one way you can do it is by consuming coconut milk. One cup of coconut milk contains 3.93 mg of iron.
5. Other minerals
In addition to the nutrients mentioned above, it turns out that coconut milk has other minerals that the body needs, including manganese, copper and zinc. A cup of coconut milk is equivalent to consuming 1.6 mg of zinc, 0.6 mg of copper, and 2.2 mg of manganese.
6. Protein
Many think that there is no protein at all in coconut milk. However, this is not true. But that does not mean, it is a good source of protein. Unlike poultry products, coconut milk does not provide adequate amounts of protein.
Although it contains various types of protein such as arginine and cystine, the total protein concentration in coconut milk is very low. So, if you like to exercise and want to increase muscle mass, it is not recommended to consume coconut milk.
7. Selenium
Selenium plays an important role in the work of the thyroid gland and it can be obtained through coconut milk. Although our bodies need them in very small amounts, a deficiency can lead to autoimmune disorders and increase the risk of prostate cancer. You will get about 14.88 mcg of selenium in a cup of coconut milk.
8. Vitamins
Talking about vitamin content, coconut milk only contains a few vitamins such as vitamin C (6.7 mg) and vitamin E (0.4 mg) in moderate amounts.
In 240 g of coconut milk there are also various types of B vitamins. The B complex group which includes thiamine (vitamin B1), niacin (vitamin B3), pantothenic acid (vitamin B5) and folic acid (vitamin B9) are all present in coconut milk. The concentration of vitamin B3 is important because 240 g of coconut milk yields about 1,824 mg of vitamin B3.
9. Carbohydrates
Coconut milk is highly recommended for those who are on a low-carb diet. You can make a variety of low-carb recipes using coconut milk. A cup of coconut milk contains only 13.3 g of carbohydrates.
10. Sugar
The sweet taste of coconut milk turns out to be due to the sugar content in it. This natural ingredient in milk gives it a delicious taste and therefore coconut milk is often used as a flavor enhancer. The sugar content in it is also very low; only 8 g in 240 g coconut milk.
11. Saturated fat
One of the essential ingredients of coconut milk is coconut oil, which is unfortunately high in saturated fat. Although the amount of coconut oil contained in coconut milk can vary from one type to another, it is still high in coconut oil content.
In 1 cup of coconut milk contains 3 tablespoons of coconut oil or 50 g of saturated fat. Therefore, drinking coconut milk in moderation is the key to reaping its benefits. However, coconut milk also contains healthy fats (omega 6 essential fatty acids (626 mg) monounsaturated fat (2.4 g)) which promote overall health.
12. Lauric Acid
Coconut milk is an important source of lauric acid, which is useful in increasing good cholesterol (HDL). Although it is a saturated fat, lauric acid does not increase bad cholesterol (LDL). However it increases total blood cholesterol by increasing the HDL/LDL ratio. Since lauric acid can increase overall blood cholesterol, nutritionists advise against consuming high amounts of coconut milk.
13. Calories
Drink a cup of coconut milk and you consume about 553 calories. This sounds a bit high, so doctors often recommend taking it in moderation.
That’s the list of nutritional content in coconut milk. So from now on, consume coconut milk as needed and keep in mind not to consume coconut milk in excess in order to get optimal benefits for the body. Hope it is useful!
