Coconut is a fibrous one-seeded drupe, also known as a dry drupe. However, when using loose definitions, the coconut can be a fruit, a nut, and a seed.
Locally, it’s occasional to find coconuts in markets, and those that sell them, like Kimironko market, a piece goes for Rwf2, 500.
Coconuts are distinct from other fruits because their endosperm contains a large quantity of clear liquid, called coconut water or coconut juice. Mature, ripe coconuts can be used as edible seeds, or processed for oil and plant milk from the flesh.
The coconut’s outer flesh and water found inside, come with many health benefits.
For instance, the water found in coconuts is the highest-rated source of electrolytes, primarily responsible for keeping the body hydrated. And, the water keeps the nerves and muscles functioning ideally.
The U.S. Department of Agriculture’s ‘My Plate’ guidelines states that coconut is a great source of digestion-friendly and satiating fibre.
By consuming the coconut, one can also get vitamin B6, iron, and minerals like magnesium, zinc, copper, manganese, and selenium.
Erick Musengimana, a nutritionist at Rwanda Diabetes Association in Kigali, says about half of the saturated fat in coconut comes from lauric acid, which can help raise levels of heart-protective HDL (good) cholesterol.
According to Musengimana, it has been proved that consuming coconut can help one lose weight due to different reasons, explaining that it contains a medium-chain fatty acid that not only aids in weight loss, but boosts metabolism at the same time.
How this works, he explains, is that the fat burns off as energy rather than sticking to your belly; it also maintains a balance in the digestive tract and detoxifies the body.
Musengimana says coconuts have well been linked to boosting the immune system since they are anti-parasite, antibacterial, antiviral, and antifungal.
David Rukerabigwi, a dietician and nutritionist working with Slim n’ Fit, a weight loss and wellness centre in Kigali, says coconut improves dental health.
He says the benefit of eating coconuts daily is that it supports the development of healthy teeth and bones.
By doing so, he says, one can improve the body’s ability to absorb manganese and calcium, which is vital for bone development and can also help prevent osteoporosis, a condition responsible for making bones fragile and thin while causing loss of density.
Coconuts are also an excellent alternative for people that are lactose intolerant.
To keep your skin healthy and young, Rukerabigwi says, look no further than coconut oil.
He says this is so because the fruit contains antioxidants that slow down the ageing process and protect your skin from harmful radiation from the sun.
Rukerabigwi suggests applying a few drops of coconut oil to your skin, and that you can use it before showering, so that it is easier for the oil to be absorbed through the skin once the pores have opened up.
Coconut water
Coconut water is the clear liquid in the fruit’s centre that is tapped from young, green coconuts.
Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrates in the form of sugar and electrolytes.
Nutritionists note that coconut water offers a good source of potassium, a mineral that helps balance sodium levels in the body and regulate blood pressure.
Besides, the water in coconuts is low in calories, naturally free of fat and cholesterol, with more potassium and super hydrating. It also has fewer calories, less sodium, and more potassium than a sports drink.