Health Benefits of Coconut Milk and Other Uses

Overview

Coconut milk is a plant-based milk alternative that is made by mixing grated coconut flesh with water and contains 68% water, 24% total fat, 6% carbohydrates, and 2% protein. The saturated fat in coconut milk has potential health benefits, and certain compounds in coconut milk may provide antioxidant and anti-inflammatory effects. This food item is not only delicious, but it also serves as a good source of essential minerals like manganese, copper, magnesium, and phosphorus. Additionally, this versatile ingredient can be used in a wide range of dishes, including both sweet and savory options, and it is widely recognized as a key component in many culinary traditions, especially in tropical and Asian cuisine.

Nutrition facts

Coconut milk is very high in calories. About 93% of calories come from fat, which contains saturated fats known as medium-chain triglycerides (MCTs). It also contains several vitamins and minerals.

A cup of 200 mL coconut milk contains

• Calories 500
• Protein: 5 grams
• Fat: 45 grams,
• Carbs, 13 grams,
• Fiber, 5 grams,
• Vitamin C makes up 10% of the RDI
• Iron is 20% of the RDI
• Folate 10% of the RDI
• Potassium: 15% of the RDI
• Magnesium: 20% of the RDI
• Copper, 30% of the RDI
• Manganese makes up 110% of the RDI
• Selenium, 18% of the RDI

It is important to remember that coconut milk contains high amounts of calories and saturated fats; therefore, it is advisable to consume it in moderation.

Health benefits

May support heart health

There is some evidence indicating that the presence of lauric acid, which is an antioxidant found in coconut milk, could potentially aid in the prevention of stroke and heart disease. Additionally, research on rodents suggests that the combination of a diet rich in protein and the consumption of coconut milk may have potential benefits in managing cholesterol levels. Although there are potential benefits to coconut milk for heart health, further research is required to establish and validate these advantages. Coconut milk may benefit the heart in several ways:

1. Lauric acid: Lauric acid, an antioxidant present in coconut milk, may help prevent stroke and heart disease (2).
2. May increase good cholesterol: According to an animal study conducted on Wistar rats, coconut milk might actually keep your heart healthy and protect against cardiovascular problems by increasing good cholesterol levels (3).
3. May reduce oxidative stress: Lauric acid in coconut milk has been found to reduce oxidative stress (4).
4. Improves Circulation: Coconuts contain minerals crucial for circulation and blood flow. Coconut milk may keep blood vessels flexible, elastic, and free from plaque buildup. It may also aid circulation and keep muscles relaxed (5).

Other factors to consider

• High in saturated fats: Coconut milk contains a high amount of saturated fats, which may raise cholesterol levels and cause heart damage.
• High in calories: Coconut milk is high in calories, so it’s better to have a smaller serving than you would’ve regular milk or coconut water.
• More research is needed. More clinical research in humans is needed to understand the potential link between coconut milk and heart health.

While coconut milk may have some benefits for heart health, more research is needed to confirm its effects. It’s also important to consume coconut milk in moderation due to its high calorie and saturated fat content.

May support metabolism

Small quantities of Medium-Chain Triglycerides (MCTs) can be found in coconut milk. While it is true that MCTs have the potential to boost metabolism and aid in reducing belly fat, the relatively low levels found in coconut milk may not have a substantial impact on weight loss. Coconut milk supports metabolism in various ways:

1. Lowers blood sugar levels: Animal studies have shown that coconut milk can help lower blood glucose levels in people with diabetes because of its high fiber content and low glycemic index (6).
2. Improves insulin sensitivity: The medium-chain triglycerides (MCTs) found in coconut milk can enhance insulin sensitivity, making it easier for cells to absorb glucose from the bloodstream (7).
3. Increases energy expenditure: MCTs increase energy expenditure compared to other types of fats, which may contribute to weight loss and improved metabolism (8).
4. Boosts Your Immune System: One of the most remarkable benefits of coconut milk lies in its ability to boost immune function (9).
5. MCTs stimulate energy. Coconut milk contains a type of fat called medium-chain triglycerides (MCTs). MCTs stimulate energy through a process called thermogenesis, or heat production (10).

Incorporating coconut milk into a well-balanced diet can provide essential nutrients and potentially contribute to improved metabolic health; however, it is important to consume it in moderation alongside other healthy lifestyle choices.

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May support digestion

One potential benefit of consuming coconut milk is that it contain medium-chain fatty acids, which can help enhance digestion. The body can easily digest and absorb these medium-chain fatty acids. The process of breaking them down can happen quickly, as saliva and gastric juice can break them down without the need for pancreatic enzymes. Coconut milk may improve digestion in several ways:

1. Medium-chain triglycerides (MCTs): Coconut milk contains MCTs, which are easily absorbed and can help stimulate digestive enzymes (11).
2. Fiber content: Coconut milk contains fiber, which can help regulate bowel movements and prevent constipation (12).
3. Soften stool: Coconut milk can help soften stool and make it easier to pass, reducing the risk of constipation (12).
4. Reduce symptoms of IBS: Coconut milk may help reduce symptoms of irritable bowel syndrome (IBS), such as bloating, abdominal pain, and diarrhea (12).
5. Support gut health: Coconut milk contains nutrients that support the health of the gut lining and mucous membranes (13).

It is important to take note, however, that coconut milk contains high levels of fat and calories; therefore, it is crucial to consume it in moderation. In addition to that, it is worth noting that certain individuals might encounter digestive problems such as bloating or gas due to the elevated levels of fiber and MCT content.

May reduce inflammation

The reason why coconut milk may assist in reducing inflammation within the body is due to its lauric acid content, which is classified as a medium-chain fatty acid. In terms of lauric acid content, coconut oil stands out due to its significantly higher levels. Based on scientific research, it has been found that lauric acid possesses anti-inflammatory properties.Coconut milk has been suggested to have anti-inflammatory properties, although more research is needed to confirm its effects. Some of the compounds present in coconut milk are:

• Medium-chain triglycerides (MCTs)
• Lauric acid
• Capric acid
• Polyphenols

In animal studies, it was found that extracts derived from coconuts have the potential to decrease inflammation and swelling in mice. (14, 15, 16).

However, coconut milk may help reduce inflammation by (17):

• Inhibiting inflammatory pathways
• Reducing oxidative stress
• Modulating the immune response

It’s essential to note that:

Coconut milk is high in saturated fats, which may have pro-inflammatory effects in excess. The processing and preparation of coconut milk can affect its nutritional content and potential anti-inflammatory effects.

How can I benefit from coconut milk’s anti-inflammatory effects?

• Consume it in moderation (due to its high saturated fat content)
• Choose full-fat, organic, and unflavored coconut milk
• Combine it with other anti-inflammatory foods and a balanced diet
• Consult with a healthcare professional or registered dietitian for personalized advice

While coconut milk may possess anti-inflammatory properties, it is crucial to note that it should not be used as a replacement for medical treatment or professional advice. It is important to consult with a healthcare professional for proper guidance if you have chronic inflammation or underlying health conditions.

May protect against viruses

Coconut milk has been found to have antiviral properties, which can help combat viral infections. The medium-chain fatty acids, particularly lauric acid, in coconut have been shown to exhibit antiviral activity against various viruses. Test-tube studies recommend that lauric acid in coconut oil may reduce the levels of viruses and bacteria that produce diseases (18, 19, 20).

The antiviral effects of coconut milk

• Disruption of the viral envelope
• Inhibition of viral replication
• Interference with viral attachment and entry into host cells

Some potential benefits of coconut milk’s antiviral properties include (17, 21, 22 ):

• Immune system support
• Reduced severity of viral infections
• Possible prevention of viral transmission

However, it’s crucial to note that:

More research is needed to fully understand coconut milk’s antiviral effects. Coconut milk is not a substitute for medical treatment or antiviral medications. Consult with a healthcare professional for guidance on using coconut milk as a complementary therapy.

May reduce stomach ulcer

It has been discovered through research that the regular intake of coconut milk can have a positive impact on reducing the prevalence of stomach ulcers. According to a study, coconut milk was found to have a similar effect as an anti-ulcer drug in reducing stomach ulcer size in rats by 54% (24). Coconut milk’s effects on stomach ulcers:

1. Reduces ulcer size: Coconut milk has been found to reduce the size of stomach ulcers in animal studies (24).
2. Anti-inflammatory properties: Compounds in coconut milk have anti-inflammatory properties, which can help reduce inflammation in the stomach lining and promote healing (13).
3. Antimicrobial properties: Coconut milk contains lauric acid, which has antimicrobial properties that can help kill bacteria that can cause stomach ulcers (24).
4. Gastroprotective effects: Coconut milk has been found to have gastroprotective effects, which can help protect the stomach lining from damage and promote healing (13).
5. May support healing: Some studies suggest that coconut milk may support the healing of oral ulcers, although more research is needed to confirm this (25).

It is important to note that, while coconut milk may have some potential benefits for stomach ulcers, it is not a substitute for medical treatment. If you have stomach ulcers or any other health condition, it is best to consult with a healthcare professional for proper diagnosis and treatment.

Good for skin

When discussing the topic of skin care, it is important to note that coconut milk stands out as an exceptional natural ingredient due to its numerous benefits. Coconut milk benefits the skin:

• Moisturizes and hydrates the skin
• Soothes and calms irritated skin
• Rich in antioxidants and fatty acids
• Anti-inflammatory properties
• Can help reduce acne and scars
• May improve skin elasticity and firmness

Coconut milk is used for skin.

• Face mask: Apply coconut milk directly to the skin, leave on for 15-20 minutes, and rinse off.
• Moisturizer: Use coconut milk as a moisturizer after bathing or showering.
• Exfoliant: Mix coconut milk with sugar or salt for a natural exfoliating scrub.
• Acne treatment: Apply coconut milk to individual pimples or areas of acne-prone skin.
• Skin toner: Use coconut milk as a toner to balance skin pH and tighten pores.

Tips:

• Always do a patch test before using coconut milk on your skin.
• Mix coconut milk with other natural ingredients like honey, oatmeal, or turmeric for added benefits.
• Store coconut milk in the fridge to prolong its shelf life and cool the skin.
• Use full-fat coconut milk for maximum benefits, as it contains more nutrients and fatty acids.

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Good for hair

Coconut milk contributes to strengthening the hair cuticles, thereby enhancing overall strength. In addition to that, several studies have indicated that coconut milk has the ability to decrease the visible signs of aging in hair (26). Coconut is known for its moisturizing effects, which can help nourish the scalp and provide a healthier environment for your hair. Additionally, its anti-inflammatory properties aid in fighting dandruff, further improving the condition of your scalp. Coconut milk is an excellent hair care treatment! Here are some benefits:

1. Moisturizes and nourishes: Rich in fatty acids, coconut milk deeply hydrates and conditions hair.
2. Repairs damage: Lauric acid in coconut milk helps repair broken hair bonds and restore strength.
3. Promotes hair growth: Coconut milk’s nutrients and antioxidants support healthy hair growth.
4. Reduces protein loss: Coconut milk helps retain hair’s natural protein, reducing breakage and split ends.
5. Improves manageability: Regular use can make hair softer, smoother, and easier to style.
6. Enhances shine and luster: Coconut milk adds a healthy, radiant glow to hair.
7. Protects from damage: Acts as a barrier against heat, sun, and environmental damage.
8. Soothes scalp irritations: Coconut milk’s anti-inflammatory properties can calm an itchy scalp.
9. Natural hair mask: Coconut milk is an excellent hair mask or deep conditioning treatment.
10. Suitable for all hair types: Coconut milk benefits hair, whether dry, damaged, curly, or straight.

Uses of coconut milk for hair

Here are some uses of coconut milk for hair:

• Hair mask: Apply coconut milk to hair, from roots to ends, and leave on for 30 minutes to an hour before rinsing.
• Deep conditioning treatment: Use coconut milk as a deep conditioning treatment after shampooing, leaving it on for 15–30 minutes before rinsing.
• Leave-in conditioner: Use a small amount of coconut milk as a leave-in conditioner to detangle and add moisture to hair.
• Hair oil: Mix coconut milk with coconut oil or other oils for a nourishing hair oil treatment.
• Protein treatment: Coconut milk’s protein content can help repair damaged hair, making it a great protein treatment.
• Hair growth treatment: massage coconut milk into the scalp to stimulate hair growth and strengthen hair follicles.
• Dandruff and itchiness treatment: Coconut milk’s antifungal and anti-inflammatory properties can help soothe an itchy scalp and reduce dandruff.
• Styling cream: Use coconut milk as a styling cream to add moisture and definition to your hair.
• Hair serum: Mix coconut milk with other ingredients to create a hair serum that adds shine and protects hair.
• Hair rinse: Use coconut milk as a final rinse after shampooing to add moisture and nourishment to your hair.

When applying coconut milk to your hair, it is important to start at the ends and gradually work your way up to the roots. It is recommended to leave it on for a duration of 30 minutes to an hour before proceeding to rinse and shampoo your hair in the usual manner.

Side Effects

As long as you are not allergic to coconuts, there is little chance that the milk will cause any negative reactions. In comparison to allergies to tree nuts and peanuts, coconut allergies are less frequently encountered (27). Here are some downsides:

1. Allergic Reactions: Coconut milk allergies are relatively rare; however, it is possible to have an allergic reaction or intolerance to coconut. Some unfavorable side effects include digestive discomfort, upset stomachs, bloating, constipation, diarrhea, and cramps.
2. Cardiovascular Risks: Coconut milk has been associated with cardiovascular risks, particularly in individuals with heart health problems.
3. Skin Irritations: Skin irritations, a potential side effect of coconut milk intake, can vary from mild to severe. The most common skin issues include rash or itchy skin, allergic reactions, digestive problems, acne flare-ups, hives and rashes, eczema patches, cardiovascular risks, elevated blood pressure, increased blood sugar levels, and hormonal imbalance due to changes in thyroid hormone levels.
4. Weight Gain: Coconut milk can be dangerous in large doses. Saturated fats are in abundance when there is coconut milk. If you combine this with a diet high in carbohydrates, you’ll undoubtedly gain a few pounds.
5. Indigestion: Let’s say your body lacks a lot of dietary fiber. In that situation, introducing coconut milk abruptly to your diet might result in constipation. Additionally, drinking coconut milk or consuming an excessive amount of it might cause severe gas production and diarrhea. Stomach issues can also result from fasting and then feasting on coconut milk.
6. High Triglycerides: As we all know, coconut milk can increase healthy cholesterol in moderation. But occasionally, there is an unbalanced relationship between LDL and HDL. It therefore raises LDL and HDL levels. Because of this, coconut milk consumption needs to be restricted for those who are at risk of cardiovascular disease.

How to Make

Making coconut milk is a simple process that involves grating coconut meat and soaking it in water. Here is step-by-step guide:

Ingredients:

• 1 cup shredded coconut
• 1 cup water
• A blender
• A cheesecloth or nut milk bag

Instructions:

• Add the shredded coconut and water to a blender.
• Blend on high speed for about 2 minutes, or until the coconut is well broken down and the mixture is smooth.
• Strain the mixture through a cheesecloth or nut milk bag into a bowl.
• Squeeze as much milk as possible from the coconut, discarding the solids.

Consider these tips

• Use fresh and high-quality coconuts for the best flavor and texture.
• Adjust the amount of water to achieve the desired consistency and creaminess.
• You can also add a pinch of salt to enhance the flavor and preserve the milk.
• Homemade coconut milk can be stored in the fridge for up to 3–5 days. Shake well before using.

Enjoy your fresh, homemade coconut milk!

You can also make coconut flour from the waste material of coconut milk. The waste material is baked at a very low temperature until it is dry. Then the pulp is dried out and ground into the powdery flour.

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Conclusion

Making coconut milk at home is a simple and convenient way to enjoy a luscious and nutritious beverage. The presence of essential nutrients such as manganese and copper can be found in it. Incorporating coconut milk into your diet can potentially lead to various health benefits, including enhanced heart and brain functionality. It is always important to consult with your doctor before incorporating any coconut products into your diet.