What Are the Benefits of Eating Shredded Coconut?
Coconut adds flavor to a variety of foods such as pies, cookies, soups and shrimp dishes, and it supplies key vitamins and minerals. Shredded coconut also contains 33 grams of fat and 40 grams of sugar per 1-cup serving, which significantly decreases the nutritional value of the food. While you'll reap some nutritional benefits when you eat shredded coconut, you should practice moderation when adding it to your diet.
Dietary Fiber
A 1-cup serving of shredded coconut provides 4 grams of dietary fiber. The American Heart Association recommends that you consume at least 25 grams of fiber each day. Fiber reduces your risk of constipation and hemorrhoids by encouraging proper digestion and regular bowel movements. The nutrient might lower your risk of heart disease, help control your blood sugar to lower your risk of type 2 diabetes, and may even fend off weight gain by helping you feel fuller after your meals.
Iron
Coconut is a good source of iron, and a 1-cup serving supplies 1.8 milligrams of the 8 milligrams men need each day and the 18 milligrams women require. Iron is crucial for the formation of hemoglobin, which is the protein in red blood cells that is responsible for getting oxygen to each part of your body. Without enough iron, your cells don't get sufficient oxygen, which can lead to weakness and fatigue. You also need adequate amounts of iron to support your immune system.
Zinc
One cup of shredded coconut provides 1.7 milligrams of zinc toward the daily goal of 8 milligrams for women and 11 milligrams for men. Zinc is a mineral crucial to the strength and health of your immune system, and it also plays a critical role in wound healing. The mineral supports normal cell division and enables you to taste, see and smell properly as well.
Considerations and Serving Tips
Because 29 grams of the total fat in a serving of shredded coconut are saturated, the food should be viewed as an occasional treat. Regularly consuming too much saturated fat can increase your risk of cardiovascular disease, obesity and diabetes.
Limit yourself to a small sprinkle of shredded coconut to enhance the flavor of foods such as low-fat plain yogurt or a bowl of oatmeal. Use it to garnish your smoothies or smoothie bowls, add a pinch of coconut to homemade granola, or sprinkle it over homemade protein pancakes -- yum!
Jackfruit nutritional value (raw, 100g)
-
Calories 95
-
Total fat 0.64g
-
Saturated fat 0.2g
-
Cholesterol 0mg
-
Sodium 2mg
-
Total carbohydrate 23.25g
-
Dietary fibre 1.5g
-
Sugar 19.08g
-
Protein 1.72g
-
Vitamin A 110IU
-
Vitamin C 13.7mg
-
Calcium 24mg
-
Potassium 448mg
-
Iron 0.23 mg
Jackfruit nutrition facts (ripe, 100g)
- Calories 302kcal
-
Total fat 0.15g
-
Sodium 1.62mg
-
Carbohydrate 14.01g
-
Fibre 3.62g
-
Protein 2.74g
-
Vitamin C 6.73mg
-
Vitamin B2 (riboflavin) 0.01mg
-
Calcium 35.03mg
-
Potassium 279mg
-
Phosphorous 23.02mg
-
Iron 0.36mg
When and how to introduce jackfruit to your baby
Almost all parents are cautious about what they feed their baby. And, when it comes to the jackfruit, it does not figure in the list of foods which parents would generally give their baby. The tough exterior and the fibrous flesh could probably be the reason. But, should babies be kept away from this nutritious fruit which boosts energy levels and promotes good health?
According to medical experts, babies should be exclusively breastfed for at least the first six months after birth. Solids can be gradually introduced thereafter. However, as far as jackfruit is concerned, it is recommended to introduce it in a baby's diet only after the child is one year old. And, the flesh should be removed and cut into very small pieces or made into a purée to prevent choking.
While giving jackfruit, parents should remain alert and observe their baby for allergic reactions. Children allergic to birch pollen may be sensitive to jackfruit. Also, parents should be cautious about the quantity of jackfruit they feed their child. Feeding too much could cause diarrhoea.
Jackfruit benefits during pregnancy
Pregnancy is a period when the mother-to-be requires good nutrition and care. While certain foods are recommended, some considered 'hot' or 'cold' become a part of taboo foods. So, should pregnant women make jackfruit a part of their diet?
Jackfruit is a storehouse of nutrients. In pregnant women, jackfruit helps regulate hormones, promotes foetal development, normalises blood pressure and boosts immunity. However, it could also cause stomach upsets, high blood sugar levels and allergies.
Jackfruit side effects
There are two sides to every coin, and this applies to consuming jackfruit as well. While eating the fruit confers numerous benefits, health concerns may also arise in some cases. Some side effects of eating jackfruit are:
-
Increase in coagulation in those suffering from blood disorders.
-
Allergic reaction in individuals suffering from birch pollen allergy.
-
Change in tolerance levels of glucose in those suffering from diabetes.
-
In individuals undergoing immunosuppressive therapy, jackfruit seeds can have an immune-stimulatory effect.
-
Eating jackfruit at night can make an individual feel sick the next morning, as it takes time for the body to digest the fruit.
-
Overconsumption of jackfruit can cause a stomach upset.
Interesting facts about jackfruit
-
It is the national fruit of Bangladesh.
-
The word jackfruit originated from the Portuguese word 'jaca' which, in turn, is derived from the Malayalam word 'chakka'.
-
The jackfruit is the largest tree-borne fruit.
-
In a year, a single jackfruit tree can produce more than 200 fruits.
-
You can eat jackfruit either ripe as a fruit or raw as a vegetable.
-
Jackfruit tree wood is fungus and termite resistant. It is used in making jewellery, furniture, musical instruments, doors and windows.
-
The leaves are used as fodder for livestock.
-
Jackfruit root extract is used to cure fever and asthma. So, from roots to leaves, every part of this tree is useful.
