Coconut
Friday, July 25th, 2008
The coconut is the fruit of the coconut palm. Roughly oval, the fruit is up to 15 inches long and 12 inches wide. Each coconut has several layers: a smooth outer covering; a fibrous husk; a hard, brittle, dark-brown, hairy shell with three indented “eyes” at one end; a thin brown skin; the edible fleshy white coconut meat inside this skin; and the clear coconut “milk” at the center. The unripe coconut is usually green, although some varieties have a yellowish covering.
Family Arecaceae or Palmaceae
Scientific name Cocos nucifera
Common name coconut
High in saturated fat
Varieties
There are several types of coconut palm, varying from genetically engineered dwarf varieties to the familiar tall varieties, which attain heights of 80 to 100 feet. Origin & botanical facts The coconut palm is found throughout the tropics, although experts believe it is a native of the West Pacific and Indian Ocean islands. It is cultivated in the hot, wet lowlands of South and Central America, India, and Hawaii and throughout the Pacific Islands. Because this palm tolerates brackish soils and salt spray, it is typically found along tropical, sandy shorelines. In the United States, the coconut palm is found in Hawaii, the southern tip of Florida, Puerto Rico, and the Virgin Islands. The coconut palm is tall and slender, with a cluster of leaves at the top of a slightly curved trunk. The tree has a swollen base and a strong, flexible, ringed trunk. The yellowish green, pinnate, compound leaves that form the crown are 15 to 17 feet in length, made up of lanceolate leaflets that can reach lengths of 3 feet. The tree typically begins to bear fruit when it is about 7 years old. The fruits are produced in clusters near the base of the leaf fronds at the rate of about 50 per year. Thus, during its lifetime of 70 to 100 years, the coconut palm produces thousands of fruits. Fresh coconuts are available year-round, with the peak season from October through December. Coconuts that are available for sale in the United States almost always have the two outer layers removed. Upon ripening, the flesh of the coconut transforms from a translucent yellow gel to a firm, white meat.
Uses
When selecting coconuts, choose those that are free from cracks and heavy for their size and sound full of liquid when shaken. The “eyes” should be dry and clean. Unopened coconuts can be stored at room temperature up to 6 months. The coconut is opened by piercing two of the eyes. The thin, slightly sweet coconut water inside the nut can be mixed with lemon or lime juice and used as a beverage. Chunks of ripe coconut meat can be grated or chopped and eaten directly or substituted for dried, pack aged coconut in recipes. Grated fresh coconut can be refrigerated tightly sealed up to 4 days or frozen up to 6 months. Coconut milk and cream are made by heating water and shredded fresh or desiccated coconut. Both coconut milk and cream are used in cooking and in preparing drinks. Dried coconut meat, called copra, is pressed to extract coconut oil.
Nutrient composition
Coconut meat provides some fiber but is high in fat, a substantial amount of which is saturated fat. Coconut oil has the dubious distinction of being one of the most highly saturated of all plant based oils and is best consumed in limited amounts.
Nutrient Content
Energy (kilocalories) 80
Water (%) 47
Dietary fiber (grams) 2
Fat (grams) 8
Carbohydrate (grams) 3
Protein (grams) 1
Minerals (mg)
Calcium 3
Iron 1
Zinc 0
Manganese 0
Potassium 80
Magnesium 7
Phosphorus 25
Vitamins (mg)
Vitamin A 0 RE
Vitamin C 1
Thiamin 0
Riboflavin 0
Niacin 0
Vitamin B6 0
Folate 6 μg
Vitamin E 0
