Have this wonderful breakfast and feel the energy in you. Yeah tender coconut flesh and dry Figs a good energy booster packed with numerous health benefits. Dry Figs contains high energy which should always eat at day and not at night. And also tender Coconut flesh with water is good on empty stomach in the morning. Which keeps you well hydrated and full for longer.
You can also make a drink by combining both coconut flesh and cut dry Figs in a blender along with tender coconut water. But make sure you drink immediately after blending. Now check the health benefits of tender coconut flesh and dry Figs.
Coconut – Dietary Fiber Content
A 1-cup serving of raw coconut has over 7 grams of dietary fiber per serving. Dietary fiber makes your stools bulkier and softer, helping you pass waste through your digestive system more easily. A diet high in fiber can reduce the risk of or treat constipation, hemorrhoids and diverticulosis. The dietary reference intake for dietary fiber is between 21 and 38 grams per day for adults. In general, the American diet is low in dietary fiber.
Young coconut meat is rich in medium-chain fatty acids. Although these are saturated fats, your body processes them differently from other saturated fats, such as animal fats. An article published in the “Ceylon Medical Journal” in 2006 stated that medium-chain fatty acids, such as those found in coconuts, are used directly by the body as fuel, not broken down and absorbed like other saturated fats. The scientists concluded that coconut fats are widely misunderstood in the scientific community, and further research into potential benefits is called for.
Benefits of Coconut Fats
Nutritional Profile of Young Coconut Meat :
Raw young coconut meat has 283 calories per serving, with over 37 grams of water per 1-cup serving. A 1-cup serving has 26.8 grams of total fat, over 12 grams of carbohydrate and almost 5 grams of sugars. Raw coconut meat can sometimes be purchased frozen in Asian or specialty grocers, or it can be harvested directly from a halved, green coconut.
Vitamin and Mineral Content
Like coconut water, young coconut meat is a source of potassium and sodium, with 285 and 16 milligrams, respectively, per 1-cup serving. Balanced sodium and potassium levels help keep your blood pressure at a healthy level. Coconut meat is also a source of a number of B vitamins, including folate, with 21 micrograms per 1-cup serving. B vitamins help your body make energy from food and assist in the production of red blood cells.
It’s Armed With Amino Acids and Protein
Coconut may not be a complete source of protein, but it’s still packed with amino acids. Containing 17 amino acids out of the 20 amino acids needed for optimal protein formation, it’s particularly high in threonine, an amino acid needed to protect the liver, central nervous system, cardiovascular system, and to support the formation of collagen in the body. For your muscles, it builds connective tissues and maintains elasticity in the body, even in the heart. Threonine also supports healthy tooth enamel, and it speeds up healing from wounds or injuries throughout the whole body. Coconut contains almost 97 milligrams of threonine in 1/2 cup of fresh coconut meat, and while coconut is not the highest source of all foods (watercress actually is), that’s still pretty impressive for a fruit! In terms of overall protein content, there are 3.5 grams of protein in 2 tablespoons of coconut flour, 8 grams of protein in 1/2 cup fresh meat, and 2 grams of protein per 2 tablespoons of coconut butter. Coconut oil contains virtually no amino acids and 0 grams of protein.
An Unknown Source of Dietary Iron
Coconut is also a great source of iron, especially for a fruit. Two tablespoons of raw coconut butter contain 6 percent of your iron needs, while 1/2 cup of fresh meat contains 11 percent. Iron is needed to ensure optimal blood flow to the muscles and for optimal energy needed for exercise. It’s completely possible to eat a vegan diet and get enough iron; the important thing is to eat a variety of sources.
Fights Abdominal Weight Gain
Coconut may not help you drop a significant amount of pounds, but it has been shown to reduce body fat in the abdominal region. This pertains to raw unsweetened coconut, not sweetened varieties or other highly refined sources of coconut (like the ice cream or flavored milks). Coconut’s fats are used by the liver for energy, and they help reduce insulin surges in the body, unlike sugary processed foods or refined grains. This can lead to a reduced amount of fat stored in the stomach, which often happens due to erratic insulin levels.
The fiber and medium chain tryglyceride fats in coconut also help boost the metabolism due to the way they are used during digestion. Not only does this give you energy, but also creates a thermogenic effect in the body where your calorie burn is increased naturally. Keep in mind, this doesn’t apply for eating coconut in excessive amounts, but instead to using it in small to moderate servings in place of sugary foods, refined grains, processed foods, fast food, etc., so use a few tablespoons a day to see how you benefit.
Folate is a B vitamin we need for healthy metabolism and red blood cell function. It’s also essential for healthy brain development in infants. Coconut meat contains 20 percent of your daily folate needs in a 1/2 cup of fresh meat. Avocados, asparagus, bananas, spinach, and beans are also great sources of folate too.
Potassium is an incredibly important mineral for our health. It reduces high blood pressure and aids in water balance in the body to counteract too much sodium (bye-bye bloat!). We need 4,700 milligrams of potassium a day. Fresh fruits and vegetables are the best source, and coconut is a great option. The tropical fruit contains 285 milligrams of potassium in 1/2 cup of fresh meat. Coconut water is even higher, while coconut flour and butter are a bit lower.
To add to the list of benefits, coconut is even a fantastic source of dietary fiber. Fiber keeps you regular which improves your energy, takes care of your heart, and can even help whittle your waistline too. Coconut meat contains more fiber than wheat bran or any other grain per serving! In 2 tablespoons of coconut butter, you’ll get 5 grams of fiber, while 2 tablespoons of coconut flour will give you 7 grams, and the meat of the coconut contains around 10 grams per 1/2 cup. Coconut oil contains no fiber.
Easy to Digest
Best of all, due to the way your body processes coconut, it is very easy to digest compared to meat, eggs, and even some nuts, seeds, and beans that may not be as tolerable. What you digest from food is just as important as what you eat, so always choose foods that are easier on your digestive system while supplying you with nutrients at the same time.
Figs – High Fiber for Heart Health
Arguably the biggest health bonus of snacking on dried figs is their fiber content. Just a half-cup of dried figs, less than 200 calories’ worth, packs in more than 7 grams of dietary fiber. That’s between 20 and 30 percent of the fiber you need daily, depending on your age and sex. Fiber isn’t just good for keeping you regular, though it certainly does help with that, but also helps you feel fuller after a snack, regulates your blood sugar levels and also promotes healthy blood cholesterol.
Calcium, Minus the Dairy
Let’s be honest – when you think “calcium,” you think “milk.” But plenty of plant-based foods also supply calcium, and dried figs are a standout source of this mineral. A half-cup serving of dried figs nets you 121 milligrams of calcium, or about 12 percent of your calcium needs for the day. Calcium’s benefits for your bones are well-known, but it has other functions, too. Calcium plays a central role in nerve function, and it’s responsible for helping muscle contraction. Higher calcium intakes are even linked to lower rates of colorectal cancer, the Linus Pauling Institute reports.
Potassium for Your Nerves and Muscles
Dried figs also up your intake of potassium , which means they pack a one-two punch for nerve health. Like calcium, potassium is key for nerve function and muscle contraction – including the muscle and nerve cells in your heart. Potassium has other heart benefits, too. It works as a counterbalance to sodium in your body; so while sodium increases your blood pressure, potassium lowers it. For this reason, eating potassium-packed foods is one way to keep your blood pressure in check. A half cup of figs has around 500 milligrams of potassium, or slightly more than 10 percent of your daily needs.
Just Watch Your Calories
Dried figs make healthy snacking easy. Simply stow ’em in your bag and snack on the go. But that’s not the only way to enjoy them. Add chopped figs to your fave salads – they work especially well combined with other sweet flavors, like chopped pears or a balsamic vinaigrette – or add them to homemade granola or muesli for a pop of sweetness. Add fresh figs to your overnight oats for Mediterranean flavor, or add thinly sliced dried figs to a turkey and basil sandwich for an unexpected sweet twist.