...If you like Pina Colada

Everywhere I go to teach nutrition and healthy cooking classes people ask me to talk about coconut and the benefits of this food for your health. It seems to me that it is a common topic of discussion to many, so I would like to share my knowledge and experience as a professional on this subject. To make it nice and easy for you to understand at home I broke down the features and benefits of this food in a very simple way:

1) Coconut is a seed of a palm tree and normally grows in tropical coast areas such as Brazil, Indonesia, Thailand, Mexico and many other countries.

2) The coconut oil is mainly composed by 90% saturated fatty acids (very stable to a high temperature), which makes it very attractive to be used in food and non food products such as: nutritional supplements, food products, cosmetics (soaps, conditioners), and many more.

3) Coconut fat is saturated? YES, so what’s the benefit of using this as opposed to other types of saturated fats? The difference is that coconut is vegetable MCT-middle chain triglycerides are fast to absorb, digest and metabolised. They are shorter than LCT-Long chain triglycerides found in animal fatty acids.

4) There are many nutrients in coconut water. 250ml of the sweet water contains approximately 15-16 grams of carbohydrates and nutrients such as potassium, magnesium and other electrolytes. The percentage (%) or concentration of simple sugars and minerals is perfect, which makes the coconut water a natural isotonic, great for active people and athletes.

5) The flesh of the coconut (the white part) is solid and contains lots of fibre, which makes also a good food to those looking for good source of fibre in the diet. Coconut flesh is excellent for constipation. If not possible to find fresh coconut, dried products such as dried or dissected coconut can be easily found in supermarket and healthy food stores. Just be careful about the added sugars to such products. Try to purchase the sugar free ones.

6) From the coconut you can use the external fibre to make fabric and many other products with it. It is a very strong material and it is widely used in tropical countries.

7) Coconut oil is rich in Lauric Acid, which a powerful anti-septic, anti-microbial, anti-fungal, anti-viral and anti-bacterial. This makes coconut a superfood with amazing properties of protection and also cure to the body cells.

My recipe of the week for you is: HEALTHY PIÑA COLADA

½ cup of water
½ cup of ice
½ cup of fresh or frozen pineapple
½ cup of organic coconut cream
1 tablespoon of chia seeds
1 tablespoon of honey, optional
2 mint leaves


Ronaldo Fulieri