Sprouted coconut emerges as new ‘superfood’ with high nutritional value

Hyderabad: Sprouted coconuts, also known as coconut apples or embryos, are considered delicious and nutritious.

Their sweet, spongy, jelly-like texture and nutty flavour are considered a unique delicacy. It is packed with nutrients and antioxidants,

making it a healthy snack eaten raw or added to salads and desserts.

What is sprouted coconut?

Known in India as ‘nariyal ka ankur,’ sprouted coconut is created by the coconut meat absorbing water as it sprouts into a baby coconut tree. Of late, we are seeing them sold in vegetable markets and some supermarkets too.

A sprouted coconut forms when a mature coconut germinates and the coconut water turns into an edible, spongy, white or translucent cotyledon (the ‘apple’) that fills the cavity.

How does it taste and what is its texture?

It’s sweet, airy, and melts in your mouth, with a texture similar to a mix of marshmallow, sponge cake and a very juicy apple. The flavour is subtly sweet and nutty, with the part closer to the sprout being sweeter.

How to eat it?

1. Raw: Slice and eat as a snack, cube it for salads, or even use it as a base for fruit bowls.

2. In dishes: Use in fruit salads, desserts like ice creams or even in chutneys and dosas. Best used for curries, vegetarian dishes, desserts, oils, smoothies, and snacks, salads and ayurvedic recipes.

Storage

Consume immediately for best quality; store in the fridge for two days only.

Benefits of sprouted coconut

Rich in fibre, antioxidants and nutrients, it’s known to boost immunity, aid digestion and offer anti-inflammatory properties.

These soft, mildly sweet, nutrient-rich kernels grow right inside ripe coconuts and are brimming with health benefits.

Popular South Indian dishes like Coconut Sprout Chutney and Coconut Sprout Sabzi are served in coastal homes; this ingredient is becoming more common in our kitchens.

What are coconut sprouts?

Coconut sprouts, also known as coconut apples or coconut embryos, have emerged as the most unexpected health food.

Sprouted coconut can be found inside mature coconut fruits. When a coconut falls from a tree and is left undisturbed, it absorbs the coconut water, and the seed inside starts to sprout. Over time, a sponge-like mass gradually takes shape within the coconut shell.

This unique process creates a delightfully soft, spongy and edible mass inside the shell, which we call the sprouted coconut.

Sprouted coconuts are natural, vegetarian and vegan-friendly, making them a wholesome food choice that can be eaten raw or used in various delicious recipes.

Coconut sprouts and nutrition

Sprouted coconut is packed with essential nutrients that provide various health benefits.

It consists of soluble fibre, vitamins and antioxidants while containing small amounts of vital minerals. Here’s a breakdown of the nutritional value of coconut sprouts per 100 grams.

Nutrient nutritional value (100 gm)

Calories 110 kcal

Carbohydrates 12-15 grams

Protein 2 grams

Fat 6 grams

Fibre 4 grams

Magnesium helps muscle function and relaxation

Potassium aids in maintaining fluid balance and heart health

Other minerals, such as iron, zinc, and antioxidants, are available in moderate levels.

Coconuts are a great source of healthy fats, fibre and essential minerals like manganese, copper and selenium.

Enjoying coconut can help promote heart health, support weight management and even contribute to healthy skin.

Health benefits of adding coconut sprouts to your diet

1. Powerhouse of nutrition

Coconut sprouts are small but packed with essential nutrients that are great for your health. They’re full of vitamins A, B, C and E and minerals such as potassium, magnesium, calcium and iron, making them an excellent addition to any diet. Additionally, sprouted coconut is packed with powerful antioxidants that neutralise harmful free radicals. This can help lower the risk of chronic diseases, including cancer and heart disease.

2. Boosts immunity and improves digestion

Coconut sprouts are packed with Vitamin C, a well-known antioxidant that helps strengthen our immune system. They’re also a great source of dietary fibre that supports digestion and encourages a happy, healthy gut. Coconut sprouts are loaded with enzymes that assist in breaking down essential nutrients for our bodies.

3. Regulates blood sugar

Coconut sprouts have a low glycemic index, making them beneficial for diabetes patients and those regulating their sugar levels. Additionally, the high fibre content in coconut sprouts aids in improving blood sugar control by slowing the absorption of sugar into the bloodstream.

4. Stronger bones

Sprouted coconut is rich in calcium, magnesium, and phosphorus, vital for strong, healthy bones.

These nutrients work together to enhance bone density and prevent osteoporosis. The calcium and magnesium in coconut sprouts are beneficial for maintaining healthy bones and teeth. Incorporating sprouted coconut into your diet can help keep your bones strong.

5. Weight management

Coconut sprouts can be your best friend in your weight loss journey, due to their high fibre content and the presence of MCTs.

The fibre helps you feel satisfied, prevents cravings and keeps you full longer. MCTs help boost metabolism and fat burning, supporting weight management. Including sprouted coconut in a balanced diet can help you achieve weight loss goals.

6. Good for heart health

Sprouted coconut is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which support heart health. MCTs are easy to digest and can increase good cholesterol (HDL) levels while decreasing bad cholesterol (LDL), potentially lowering the risk of heart disease and stroke.

Moreover, its significant potassium content aids in regulating blood pressure and promotes overall cardiovascular well-being.

7. Improve skin health

Sprouted coconut contains Vitamin E and other antioxidants that promote healthy, radiant skin, reducing signs of ageing, wrinkles and fine lines.

It also aids in healing wounds and scars, nourishing your skin to stay youthful and vibrant. Additionally, the hydrating qualities of sprouted coconut help maintain skin moisture and prevent dryness.

8. Regulates hydration

Coconuts are exceptionally rich in electrolytes, which aid in hydration. They assist in maintaining fluid balance, particularly in hot weather or after exercise, by replenishing fluids and minerals. Moreover, the potassium-rich sprouts found in coconuts provide a valuable source of healthy fats for the body.

9. High levels of potassium

Coconut sprouts are rich in potassium and beneficial for most individuals. However, those with kidney problems or on potassium-restricted diets should avoid sprouted coconut. Too much potassium can affect kidney function, so it’s best to enjoy them in moderation.

Nutrient-rich fresh coconut sprout

The appearance is like a firm, white flesh inside the hard brown shell. It is a round, spongy, light-yellow mass inside the sprouted coconut.

It has 89 per cent of fat content. It contains medium-chain triglycerides (MCTs) with lower fat content.

Key vitamins include Vitamin B, Vitamin C and Vitamin E. Key minerals include Potassium, Magnesium and Iron.

It takes a longer time to digest, and is easy to digest for all age groups.

It is best for weight management, heart health, skin, and boosts energy.

Its shelf life is longer when refrigerated and dried. Best consumed fresh after sprouting.

Sprouted coconuts' benefits for the elderly

Coconut sprouts are an excellent way to support older people’s health and well-being. They can boost heart health, improve digestion and enhance energy levels, making it a fantastic choice for age-related concerns.

Coconut sprout nutrition for women

Coconut sprouts are rich in fibre, healthy fats and essential minerals like magnesium and iron, supporting hormonal balance, energy and bone health in women.

The carbohydrates, fibre and antioxidants benefit pregnant women by optimising health and reducing the risk of hypertension. However, moderation is advised to prevent potential issues.

Sprouted coconut benefits for males

Eating coconut sprouts is an excellent source of natural energy, fibre, and healthy fats, supporting men’s metabolism and stamina. Additionally, they’re packed with magnesium and potassium, essential minerals that help keep your heart healthy, ensure proper muscle function and promote overall vitality.

Benefits of eating coconut sprouts for children

Coconut sprouts are rich in nutrients, especially Vitamin C, healthy fats, iron, calcium and fibre, which support your child’s growth and development. Adding sprouted coconut to your child’s diet is a great way to help them become strong and healthy.