Benefits Of Coconut

Coconut is a fruit that is consumed in a number of forms - raw (flesh), milk, water and
oil. The origin of the fruit is not clear, though the two most possible places of its origin
are South Asia and South America. However, today it is cultivated in almost all the
tropical countries. Coconut is a simple dry nut, formed of a number of layers. The
outermost is the brown husk, formed
of fibers called coir, while the second
one is endocarp i.e. an inner stone. As you remove the second layer, you get to the
testa, which covers the white and fleshy edible part of fruit. Inside it is the coconut
water, associated with a number of health benefits. Coconut water is mostly had from
the green coconut, which is not fully ripe. Given below is information on nutritional value
and nutrition benefits of coconut & coconut oil.
 
Nutritional Value of Coconut
Given below is the amount of nutrients in 100 gm of coconut meat: 

 Carbohydrates - 15.23 gm
 Sugars - 6.23 gm
 Dietary Fiber - 9.0 gm  
 Saturated Fat - 29.70 gm
 Monounsaturated Fat - 1.43 gm  
 Polyunsaturated Fat - 0.37 gm  
 Protein - 3.3 gm
 Thiamin (Vitamin B1) - 0.066 mg 
 Riboflavin (Vitamin B2) - 0.02 mg
 Niacin (Vitamin B3) - 0.54 mg
 Pantothenic Acid (Vitamin B5) - 0.300 mg
 Vitamin B6 - 0.054 mg
 Folate (Vitamin B9) - 26 μg
 Vitamin C - 3.3 mg
 Calcium - 14 mg
 Iron - 2.43 mg
 Magnesium - 32 mg
 Phosphorus - 113 mg
 Potassium - 356 mg
 Zinc - 1.1 mg
 Energy - 350 kcal (1480 kJ) 

Health & Nutrition Benefits of Coconuts/ Coconut Water 

 Being rich in dietary fiber, coconut flesh is good for those suffering from
constipation.
 Coconut is good for building up the body muscles of thin and emaciated
individuals.
  Coconut milk is good for curing sore throat and even helps relieve stomach
ulcers.
 Coconut water has been found to be beneficial for people with kidney problems.
 Coconut water is believed to lessen the rashes caused by smallpox, chickenpox
and measles.
 Coconut water is said to be good for the skin.
 Coconut water is used to treat intestinal worms and relieves stomach and urinary
problems.
 It has been claimed that coconut water is beneficial for the people suffering from
diabetes.
 Researches have suggested that coconut helps in reducing the viral load of HIV.
 The organic iodine content of coconut helps in preventing simple goiter (enlarged
non-toxic thyroid). 

Benefits of Coconut Oil

Apart from being good for the skin and hair of a person, coconut oil has been found to
be beneficial in case of the following ailments. 

 Stress
 Heart Diseases
 High Cholesterol Levels
 Too Much Weight
 Kidney Problems
 Poor Digestion
 Low Metabolism
 High Blood Pressure
 Low Immunity
 Dental Problems
 Diabetes
 Low Bone Density
 HIV
 Cancer
 Premature Aging
 Pancreatitis

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Everybody loves cheese! And this is a good thing because not only is cheese delicious and versatile, it is
very good for you.

In addition to containing vitamins and quality proteins, cheese, particularly the firm and hard varieties, is
a very good source of calcium. It’s a well-known fact that calcium helps build strong bones and helps
fight against osteoporosis.
For all the above reasons, it is recommended to eat or drink a serving of dairy products with each meal.
Some cheeses are real calcium champs! Each 100-gram portion of Cheddar contains 700 mg of calcium,
Gouda 920 mg and Emmental almost 1,200 mg*… more than the daily recommended for women 19 to
50 years of age (1,000 mg per day) and almost the total daily requirement for women 50 and over (1,500
mg per day).

Although the high calcium content of cheese is a well-known fact, let’s not forget that it also contains 15
essential nutrients that help keep you healthy. Recent studies have even indicated that calcium-rich
dairy foods can help you lose weight!

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The proteins
The protein content of cheese depends mainly on the amount of dry matter contained in the
cheese. Dairy proteins are of very high quality, with values equal to those found in meat (18 to
20%).

• Firm cheese: 22 to 30%

• Soft and blue cheese: 18 to 21%
• Fresh-curd cheese: 7 to 15%

Protein helps the body repair damaged tissue and develop antibodies to combat infection.

The lipids (milk fats)

Fat is a major element in the texture, flavour and character of a cheese. It also helps extend the
storage life of cheese. Cheese contains saturated fats which do not contribute to increased
cholesterol levels. Eaten in moderation, cheese is a wholesome addition to a healthy diet.

Depending on the variety, cheese can contain an important amount of fat. With the exception of
double and triple cream cheeses, which of course contain added cream, no fat is added to cheese.
The fat contained is a natural ingredient in milk and provides aroma and texture. Fat also extends
the storage life of cheese.

Fats have different functions in the human organism, acting as fuel to satisfy the body’s energy
needs. They also transport lipo-soluble vitamins A, D, E and K in the body. Certain fatty acids –
linolenic (Omega-3) and linoleic (Omega-6) are essential for growth and beneficial to the
cardiovascular, reproductive, immune and nervous systems.

Including fats in your diet is important. They should not, however, represent more than 30% of
your total daily calorie intake. For a man of average height and weight, this represents a
maximum of 90 grams (3ounces) of fat per day. For an average-sized woman, the amount is 60
grams (2 ounces). Because a diet that is high in fats, saturated fats in particular, promotes cardio-
vascular disease and weight gain, it is important to make the distinction between quality and
quantity insofar as your intake of fats is concerned.
Liposoluble vitamins
Vitamins A, D, E and K are liposoluble. Vitamins A and D are found in dairy products. Vitamin
A, which is predominant in cheese, is essential for cell growth, vision and the immune system.
Liposoluble vitamins are soluble in fats and the absorption of the vitamins is increased with the
presence of fats.

Two essential minerals: calcium and phosphorous

The largest quantity of mineral found in the human body is calcium. Our body does not produce
calcium on its own so it is important to adopt a calcium-rich diet and maintain it throughout your
life.

Calcium and phosphorous contribute to the growth and strength of bones and
teeth, and dairy products are excellent sources of both. It is important to consume
dairy products throughout your life to maintain good bone density and prevent
osteoporosis. Calcium helps growth and development in young people. Adults
need calcium to maintain their bones and keep their heart, their muscles and their
nervous system healthy.

Cheese is the best source of calcium available in any food. The calcium in cheese is linked to the
proteins, giving it a more or less firm texture. A firm cheese contains more calcium than a soft
cheese.

Mineral Daily requirements Health benefits Source

Calciu Children: 500 to 800 Builds and strengthens Dairy products
m mg teeth and bones. (milk, cheese,
Teens: 1,300 mg   yogurt)
     
Adults (19 - 49): Regulates cardiac Small quantities of
1,000 mg rhythm calcium can also be
Adults (50 +): 1,200 Helps blood coagulationfound in certain
mg vegetables (ex:
broccoli) and fruits
(ex: citrus fruits)
Source: Manuel de Nutrition Clinique, Corporation professionnelle des diététistes du Québec.

Kilocalories Lipids
Cheese* Portion (Kcal) (g) Calcium (mf)
50 g (1½
Cream ounces) 175 17 40
50 g (1½
 Blue ounces) 177 14 264
50 g (1½
 Brick ounces) 185 15 337
50 g (1½
 Cheddar ounces) 201 17 361
 Spreadable cheddar 15 ml (1 tsp) 47 3 90
 Cottage (1% m.f.) 119 g (4 ounces) 89 1 75
50 g (1½
 Fontina ounces) 195 16 275
50 g (1½
 Gruyère ounces) 206 16 506
50 g (1½
 Monterey Jack ounces) 187 15 373
 Mozzarella part. 50 g (1½
skim ounces) 140 9 366
50 g (1½
 Munster ounces) 184 15 359
50 g (1½
 Provolone ounces) 176 13 378
50 g (1½
 Romano ounces) 193 14 532
50 g (1½
 Tilsit ounces) 170 13 350
* A 50 g (1½ ounce) portion represents a 3cm by 3cm (1.25 in x 1.25 in) cube of cheese

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Cheese-making is a four-step process: curdling (or coagulation), draining and flavouring, moulding and
pressing, and ripening or ageing.

 Curdling
 Draining
 Pressing
 Ripening

Curdling

Curdling or coagulation is the separation of the solid from the liquid components (whey separation)
which is achieved by adding ripening cultures such as rennet or lactic acid bacteria. All cheeses are put
through this process. There are two basic curdling methods and these are determined according to the
type of cheese being made.

Sour-curd cheeses are made by adding lactic acid bacteria to milk, which make it clot into small grains of
curd. Fresh-curd cheeses, cottage cheese, ricotta cheese and soft-curd cheeses like Brie and Camembert
are examples of sour-curd cheeses.

Rennet cheeses are made by adding an enzyme which causes the formation of larger grains of curd.
Hard cheeses are made this way.
Some cheeses are made by mixing both sour curd and rennet. Veined cheeses and semi-firm cheeses are
examples of sour-rennet cheeses.
Draining

Draining consists in separating the curds and the whey to obtain the required moisture content for
cheese. Sour curd is drained by letting the whey filter through the grains of curd into another tank for
several hours at a time. To drain rennet curd, several active or manual techniques are used like
stretching, kneading, cutting, mixing and heating.

Pressing

When a curd mass is placed in a cheese mould, it expels more whey and draws together. As a rule, hard
cheeses are submitted to more pressure and have lower water content. For cheese types that are meant
to have a relatively high water content like sour-curd cheeses, pressing is done by letting the upper layer
of curds press down on the lower layer. Rennet cheeses are submitted to different levels of active
pressure to the curd mass. It is sometimes heated as well.

The curd is transferred into perforated moulds of different shapes and sizes to continue
whey expulsion or draining. Pressing is usually reserved for hard and semi-hard cheeses,
but semi-soft cheeses are also lightly pressed. Cheeses are sprinkled or rubbed with salt
or put in a brine bath. Salt acts as an antiseptic and also contributes to skin or rind
formation and flavouring.

Finally, cheese can be waxed and sealed with Penicillium, or bacteria. It can also be washed in water,
alcohol or brine. The cheese may also be covered with wood ashes, herbs, oil, or it can be smoked or
painted like Port-Salut and Saint-Paulin.

Ripening

Ripening is a process by which the constituents of milk are further broken down to produce the required
flavour, texture and aroma of a specific cheese. This delicate procedure requires an environment in
which moisture, temperature and oxygen are controlled to promote maturation. There are two principal
ripening methods that can be used.

Non-surface ripening
Ripening begins and continues homogenously from the inside of the cheese mass outwards. The cheese
is later hermetically sealed or coated with wax to prevent the action of oxygen on its surface. Swiss
cheeses with curd-hole formation and Cheddars are examples of non-surface ripened cheeses.

Surface ripening
Surface ripening begins on the outside of the cheese and progresses inwards. Micro-organisms are
added to the surface of the cheese to promote skin or rind formation. Bloomy-rind and washed-rind
cheeses are surface-ripened.
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The classification of cheeses

Three main characteristics are taken into account when grouping cheeses: the type of rind (bloomy,
washed or artificial), the humidity content and the fat content.

 The type of rind

 The humidity and fat contents
 Fat content

The type of rind

There are three types of cheese rinds; bloomy, washed and artificial. The rind plays an important
role in categorizing the various types of cheeses and determines the length of time a cheese can
be stored, its aroma and its potency. Mixed and smeared rinds are progressive, which means that
they will change in colour, aroma and flavour as the ripening process evolves.

The bloomy rind

The surface of the rind is seeded with penicillium candidum, which covers the
curd with a velvety-white duvet called a “bloom”. Over time, the rind darkens to
brown; it can be eaten or not. The flavour of the rind is different from one soft
curd to another.

The washed rind

As a rule, this rind is washed with water, wine, beer, a salty solution or brine and
bacteria. The edible rind is slightly humid and has a strong odour.

The artificial rind

An artificial rind can be made from organic material such as herbs, non-organic
material such as paraffin, wax, wood ashes, or it can even be painted with food colouring.

The humidity and fat contents

The humidity content

The humidity in a cheese varies from less than 35% to over 60%. Cheeses with the highest
humidity levels are fresh cheeses like cottage, while those on the opposite end of the humidity
scale are hard-curd cheeses like Parmesan.

The following table lists cheese types according to humidity level:

Type Humidity level
Fresh cheese Over 60% humidity
Soft cheese 50% to 60% humidity
Semi-firm cheese 45% to 50% humidity
Firm cheese 35% to 45% humidity
Hard cheese Less than 35% humidity

Fat content

The fat content of cheese plays a major role in determining the intensity of its flavour: the higher
the fat content, the milder the flavour.

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Low-fat cheeses and melted cheeses

Low-fat cheeses
Compared to regular cheeses, low-fat cheeses have a lower or reduced fat content. By definition, the
term “low-fat” means that the cheese contains at least 25% less fat than its regular counterpart. When
fat content is reduced, the taste is also lessened and the texture becomes more elastic and less
unctuous and savoury than regular cheeses. Example include Envol (4% m.f.), skim-milk cheese (7%
m.f.), Frugal (7% m.f.), Allegro (4% and 7% m.f.).

Heat-processed cheeses
The melting process gives these cheeses more stability as well as a uniform taste, not to mention a much
longer shelf life. When heated, the cheese becomes runny and very shiny. Once cooled, its original
elastic texture is restored. There are three types of products: cheese rolls, cheese spreads and cheese
slices.

Processed cheese products must contain a minimum of 5% cheese. One or more types of pressed-curd
cheeses are kneaded and heated. Other ingredients can be added such as milk, water, salt, vinegar, food
colouring and emulsifiers. Once the cheese is smooth and creamy, it is hermetically sealed and wrapped.
A few examples include: Vache qui rit, Swiss Knight, cheese spread.

Cold-processed cheese
This type of cheese is made in the same way as melted cheese but no heat is used. Aged Cheddar is
used, which gives this type of cheese a sharper, saltier and slightly sour taste.

The addition of ingredients like vinegar, salt and food coloring renders a product that is similar to melted
cheese. Corn syrup and sugar are often added as well to soften the taste.

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