Health Benefits of Coconut Milk


Health Benefits of Coconut MilkCoconut milk comes from the flesh of the coconut. It’s not the liquid that may be drained out of a coconut which has been punctured, even though individuals presume this. Obtaining coconut milk from the coconut demands a few processing; however the component is also obtainable in cans or even bottles. Coconut milk is utilized like a cooking base in several recipes, especially in the cuisine of Thailand along with other South as well as Southeast Asian countries, but additionally in West Africa, Hawaii and the West Indies. Whenever a coconut is opened up, the flesh are available all along its inner walls. A ripe coconut, well suited for processing into coconut milk, must have thicker, creamy white flesh. In case the flesh seems yellow, its likely rancid. A coconut along with comparatively thin, dry flesh may still be utilized to make milk, however the milk might not be creamy enough for several recipes, especially curries.

To make coconut milk, the coconut flesh should be carefully grated and steeped in hot water. Next, the soaked pieces are squeezed through cheesecloth, and also the liquid gathered is coconut milk. This method might be repeated a couple of times to make lighter coconut milk, as different consistencies are needed for various recipes. When the first pressing is permitted to sit for a while, coconut cream rises to the top. This particular component is usually utilized in desserts or even rich sauces.

Canned as well as bottled coconut milk differs broadly in quality, and many cooks have their own choices. However, generally, a quality product has a layer of thicker cream on top and thinner milk on the base. The can might be shaken to make a more uniform coconut milk if preferred, or the cream might be eliminated and utilized for something else. Coconut milk should be refrigerated if not utilized instantly, since it will spoil otherwise.

While coconut milk is high in saturated fat, it really is more healthy compared to other saturated fat products, and also the fat is definitely metabolized by the body. Coconut milk also provides several specific health advantages. It really is anti-carcinogenic, anti-microbial, anti-bacterial, as well as anti-viral. The main saturated fat which it consists of, lauric acid, is additionally present in mother’s milk and it has been shown to enhance brain development and bone health. A few hope that coconut milk, with its powerful anti-viral properties, can one day be utilized within the combat AIDS.

Health Benefits of Coconut Milk

Coconuts as well as coconut milk have typically gotten a bad rap because of its higher saturated fat levels. However, island populations all over the world used the fruit’s meat juice, milk as well as oil in everything from cooking to disease prevention. Furthermore, the initial fatty acids in coconut milk may aid weight reduction, enhance immune function, decrease cardiovascular disease risk and improve skin and hair health.

1. Weight Loss

New research has said that not eating sufficient fat can in fact make you fat. In accordance with Bruce Fife, N.D. in his article “The Fat that Can Make You Thin,” individuals who include more healthy fats within their diet, like the medium-chain triglycerides in coconut milk, eat less compared to those who don’t get sufficient fat. While all fats assist the body feel full and satisfy the brain receptors which manage appetite, the fat in coconut milk may possibly boost metabolism and possibly boost weight loss on the reduced-calorie diet.

2. Immune System Health

Coconut milk consists of lauric acid, anti-microbial lipids and capric acid, that have anti-bacterial, anti-fungal as well as antiviral qualities. The body changes lauric acid into monolaurin, which might combat the viruses and bacteria that create herpes, influenza as well as HIV. In accordance with a survey led by Dr. Gilda Sapphire Erguiza, a pediatric pulmonologist in the Philippine Children’s Medical Center in Quezon City, children with pneumonia who have been helped by antibiotics and coconut oil benefited a lot more than those utilizing the antibiotic alone.

3. Heart Disease

The medium-chain saturated fatty acids in coconut milk might also enhance heart health. A survey in “Asia Pacific Journal of Clinical Nutrition” demonstrated that Filipino ladies who ate more coconut oil had more healthy blood lipid profiles, a significant determinant of heart disease. The medium-chain fatty acids in coconut milk might also eliminate the three major kinds of atherogenic organisms — bacteria that create plaque formation in the arteries — that could result in heart disease.

4. Healthy Skin and Hair

Coconut milk is extremely nourishing any time ingested, and these nutrition might help fortify as well as condition skin and hair too. The fatty acids in coconut milk really are a all-natural germ killing and may even assist deal with dandruff, skin ailment, wounds and dry, itchy skin. Furthermore, the high fatty acid content in coconut milk works as a natural moisturizer for healthy skin and may even help repair wrinkles as well as sagging in aging skin.

5. Strong Bones

Even though coconut milk doesn’t include just as much calcium as regular milk (38 mg per cup), it is just a rich source of phosphorus. It offers around (how much) milligrams of phosphorus per cup that plays a role in powerful bones.

6. Treatment of Arthritis

Selenium present in coconut milk is definitely an anti-oxidant, that reduces arthritis symptoms by controlling free-radicals and reducing the chance of joint inflammation.

7. Lowers Cholesterol

Although coconut milk consists of saturated fat, it may actually decrease levels of cholesterol compared to butter and dairy based creams. This is due to its lauric acid boosts HDL (good) cholesterol. When selecting among saturated fats, coconut milk is more suitable since it is simpler for the body to break down and metabolize healthy fats like omega 6 essential fatty acids.

8. Reduces the Risk of Anemia

An iron deficiency anemia is easily the most common type of anemia. A single serving of coconut milk offers almost a quarter of the suggested every day iron intake.

9. Helps Reduce Joint Inflammation

Coconut milk consists of selenium, that is a great anti-oxidant which manages amounts of free-radicals within the body, and therefore helps reduce signs of arthritis.

10. Aids Digestion

Coconut milk consists of substances which help us to digest food effectively. Additionally, it has effective anti-bacterial qualities, beneficial in destroying unwanted organisms within the stomach.

Coconut Milk For Hair

Much like coconut oil, coconut milk may benefit the hair in lots of ways. It is usually utilized in hair masks and fills your hair along with proteins. Therefore, it provides the following benefits for the hair.

1. Nourishes the Hair

Using coconut milk in your scalp provides a cooling feeling. It nourishes the hair by providing natural moisture from roots to ends. You are able to use a few fresh homemade coconut milk as well as massage for three to five minutes. Let it rest for 20 minutes and shampoo the hair as always. This can increase the follicles of hair and encourage hair growth. This is particularly very theraputic for restoring dry, damaged, weakened and brittle hair in addition to split ends.

2. Prevents Balding

Coconut milk used in combination with various other organic substances can be very therapeutic for hair growth. For this function, you are able to combine around 50 ml of coconut milk with 100 ml of plain water and include a few tablespoons of camphor solution to the mix. This mix is fairly ideal for individuals with balding problems. Massage you scalp including the bald spots with this particular mixture and then leave it for a few hours. Rinse with warm water and also putting a towel in your head, allow it to disappear naturally instead if rubbing the hair dry.

3. Hair Detangler

Coconut milk behaves as a natural detangler for the hair. All that you should do is rub a few coconut milk while combing the hair around the tangles and comb through it.

4. Great Conditioner

Coconut milk is a superb organic hair conditioner to offer you longer as well as thicker hair. You are able to take equal quantities of coconut milk as well as shampoo in your hands and rinse the hair as always. You may also utilize it like a leave in conditioner which provides added volume to the hair without making them greasy. Take a little bit of coconut milk in your palm and rub the hands together. Bend forward such that your hair is flowing towards the floor and rub the coconut milk in your hair from roots to ends including the underside of the hair in the nape of the neck.

Coconut Milk For Skin

Whether ingested or even utilized externally, coconut milk is ideal for the skin. It really is full of vitamins A and C, calcium, iron and natural proteins that contribute to an even and radiant skin. The different skin advantages of coconut milk are listed below.

1. Moisturizer

Because of its soothing qualities, coconut milk is a superb moisturizer that may substitute moisture in dehydrated skin. Try adding a cupful of rose petals, half a cupful of rose water along with a cup of coconut milk to lukewarm bath water. Soaking within this bath for approximately 15 minutes will certainly help restore moisture to dry skin. You are able to directly rub coconut milk on the skin and then leave it for 30 minutes to get assimilated. This can fight dryness as well as encourage healthy and glowing skin. But ensure that you utilize fresh homemade coconut milk for this function.

2. Treatment of Sunburns

Implementing plain coconut milk is beneficial for treating sun damaged skin. All that you should do is use a thin layer of cool coconut milk to the sunburnt area. The fats as well as oil within this milk reduce redness as well as restore moisture to sunburnt skin. Using coconut milk topically around the affected areas and leaving it overnight or bathing in it can alleviate the pain of burns or rashes brought on by exposure to sun.

3. Anti-ageing Benefits

Consumption or even application of coconut milk enhances skin elasticity because of its copper and vitamin C content. These types of nutrients reduce the ageing procedure for your skin and body by maintaining flexibility as well as elasticity of the skin as well as blood vessels. Therefore, it helps prevent wrinkles, sagging skin and age spots.

4. Treatment of Skin Ailments

Because of its moisturizing qualities, coconut milk can calm the signs and symptoms of psoriasis, dermatitis and eczema. The natural fatty acids within this milk might help deal with dry and irritated skin and take away harmful bacteria from the skin.

5. Make-up Remover

Coconut milk can be used make-up remover. You are able to mix coconut oil and milk within the ratio of 1:2 and make use of this concoction to eliminate eye make-up in addition to moisturize skin. Therefore, this is a wonderful option for severe alcohol ridden chemicals to eliminate make-up round the most sensitive area of the face.

How to select and store

If you’re able to obtain fresh coconut milk bear in mind that it goes bad quickly and really should be used within 24 hours as pressing. The canned variety is actually a beneficial store cupboard ingredient and could be stored at room temperature for a long period. Make sure you look into the use by dates and look out for damage or dents within the cans. Once opened, transfer the contents into a resealable container as well as chill. Use within a few days. The high oil content tends to make coconut quickly turn rancid if not stored below proper circumstances.

Process of Making Coconut Milk in your home

Learning how to make coconut milk is simple. Opt for a ripe coconut simply by holding it up in your ear and carefully shaking it; in case you hear the sweet slosh-slosh of liquid, you’ve got a good one. In this recipe for homemade coconut milk, we require hot water that creates a richer coconut milk that’s higher in coconut oil; however, if you’re set on making an unheated coconut milk, you should use cold filtered water.

Yield: Yields about 2 cups


  • The flesh and water from one fresh coconut
  • 1 + ½ cup plain filtered water


  1. Add coconut flesh, coconut water as well as 1 cup water on the jar of the blender
  2. Process on the maximum speed for five to 10 minutes; you truly desire to obtain the most out of that coconut flesh as you can. You will find, as the flesh spins around, that it’ll get looser and also looser and will spin more freely after a while. You would like to have the ability to see a few liquid in there. Adequate liquid!
  3. When you feel your coconut has given all it had to give, transfer the contents of your blender into a fine mesh sieve that has been lined along with cheesecloth.
  4. Add another half cup of plain water on the jar of the food processor and give it a fast spin simply to get every last bit which was left behind. Include that to the remaining portion of the fragrant pile of coconut.
  5. Now squeeze the bejesus out of your coconut. Squeeze till can’t get another drop out. You’ll be left with a number of dry, VERY dry, and pretty dull and tasteless, shredded coconut. You can discard this, unless you can think of a method to use it…
  6. Transfer your beautiful coconut milk in an air-tight glass jar or even container whilst keeping refrigerated for approximately 5 days.

Recipe of Coconut Milk

In case you have a can of coconut milk you would like to put to good use, or even require some hearty and delicious inspiration for the fall kitchen, start here. Only one little can – a lot of delicious ways.

1. Creamy Curried Cauliflower Soup

 Creamy Curried Cauliflower Soup






  • 2 tablespoons extra-virgin olive oil, plus much more to serve
  • 2 medium white onions, thinly sliced
  • 1/2 teaspoon kosher salt, plus much more to season
  • 4 cloves garlic, minced
  • 1 large head of cauliflower (about 2 pounds), trimmed and cut into florets
  • 4 1/2 cups low-sodium vegetable broth (or water)
  • 1/2 teaspoon coriander
  • 1/2 teaspoon turmeric
  • 1 1/4 teaspoon cumin
  • 1 cup coconut milk
  • Freshly-ground black pepper, to season
  • 1/4 cup roasted cashew halves, for garnish (optional, see Recipe Note)
  • 1/4 cup finely chopped Italian parsley, for garnish (optional)
  • red chile pepper flakes, for garnish (optional)


  1. Heat oil in the huge pot over medium heat till shimmering. Cook the onions and 1/4 teaspoon salt till onions are soft and transluscent, 8-9 minutes. Decrease heat to low, add garlic and cook for just two additional minutes. Add cauliflower, vegetable broth, coriander, turmeric, cumin, and remaining 1/4 teaspoon salt. Bring pot to the boil over medium-high heat, after that decrease the heat to low. Simmer till cauliflower is fork-tender, about 15-17 minutes
  2. Working in batches, purée the soup in the blender till smooth, and after that return the soup to the soup pot. (Alternatively, make use of an immersion blender to purée the soup right in the pot.) Stir within the coconut milk and warm the soup. Taste and add more salt, pepper or spices if you’d like.
  3. To serve, ladle the soup into favorite bowls and garnish using a number of toasted cashews, a few springs of parsley, sprinkle of red chile flakes along with a dash of olive oil to top.

2. Chicken in Coconut Milk with Lemongrass

Chicken in Coconut Milk with Lemongrass






  • 1 whole roasting chicken (3 to 4 pounds)
  • Sea salt and freshly ground black pepper
  • 4 tablespoons (1/2 stick) butter
  • 1 tablespoon olive oil
  • 1 cinnamon stick
  • 2 whole pieces star anise
  • 1/2 cup roughly chopped cilantro stems
  • 1 large lemon, cut into eighths
  • 1 stalk lemongrass, 5 inches of white part only, chopped into 1/4-inch pieces
  • 6 to 8 garlic cloves, peeled and smashed
  • 1 (16-ounce) can coconut milk
  • 3 cups torn greens (spinach, kale, chard, mizuna, etc)
  • 2 green onions, chopped into 1/4-inch pieces
  • Chopped cilantro, to garnish
  • Cooked rice, to serve


  1. Pat the chicken dry as well as spread it liberally along with salt and pepper. Place the chicken, covered, within the refrigerator for approximately 24 hours, or maybe you are going to cook it immediately, place it aside when you prepare leftover ingredients.
  2. When prepared to bake the chicken, preheat the oven to 375° F.
  3. Melt the butter in the huge Dutch oven over medium heat, then add the oil. Put in the chicken, breast side up, and let it sizzle for around Thirty seconds. Carefully flip the bird and crisp the other side for an additional Thirty seconds. Eliminate the pan through the heat, place the chicken on the plate, and pour off the the fat in the pot.
  4. Transfer the chicken back into the pot, breast side up, and add some cinnamon stick, star anise, chopped cilantro stems, lemon, lemongrass, garlic and coconut milk. Cook, uncovered, within the preheated oven for 60 to 90 minutes (based on size). Spoon the sauce over the top of the bird to baste each and every 20 minutes or so. The chicken is done whenever an instant-read thermometer inserted in the thigh reads 165° F.
  5. Remove chicken through the pot and place it on the plate. Take out and discard the cinnamon stick as well as star anise. Place the pot with the sauce back around the stovetop over medium heat, add some spinach and stir till just wilted, about 10 seconds.
  6. Carve the chicken and serve every piece over rice along with sauce spooned over the top. Garnish along with sliced scallions and cilantro leaves.

3. Chocolate Coconut Pudding

Chocolate Coconut Pudding






  • 1 14-ounce can of coconut milk, divided
  • 1/4 cup sugar
  • 1/2 teaspoon salt
  • 3 tablespoons cornstarch
  • 3 tablespoons cocoa powder
  • 1/2 teaspoon espresso powder, optional
  • 5 ounces 62% semisweet chocolate, coarsely chopped (I use Scharffen Berger)
  • 1 teaspoons vanilla extract
  • 1/4 cup coconut flakes, toasted, to garnish


  1. Shake the can of coconut milk as it could settle. In the medium-sized saucepan, bring half the can of coconut milk, sugar, and salt to the simmer over low heat. Do not let it to boil fully.
  2. In a separate small bowl, whisk together the rest of the coconut milk, cornstarch, cocoa powder, as well as espresso powder.
  3. Slowly add some cornstarch mixture on the hot pan of coconut milk, whisking intensely. Keep whisking on low heat till the pudding nearly gets to a simmer once again and starts to thicken, about 2 minutes.
  4. Remove the saucepan from heat. Whisk within the chocolate and vanilla. Keep stirring till the chocolate melts in the pudding and also the mixture is smooth and silky.
  5. Pour pudding in the separate bowl and place within the refrigerator to chill completely, at least 2 hours. To avoid a skin from forming, press plastic wrap up against the top of the pudding.
  6. Serve with a dusting of toasted coconut flakes. If covered in a air-tight container, pudding could be refrigerated for approximately 4 days. It’ll firm up quite a bit once cooled; give it a good, firm stir just before serving.

4. Coconut Milk Cupcakes with Coconut Frosting

 Coconut Milk Cupcakes with Coconut Frosting






For the cupcakes

  • 1 cup (2 sticks) unsalted butter, softened
  • 2 cups sugar
  • 4 large eggs
  • 3 cups sifted cake flour
  • 3 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup coconut milk
  • 1 teaspoon coconut extract
  • 1/2 teaspoon pure vanilla extract

For the frosting

  • 1 (8 ounce) package cream cheese, softened
  • 1/2 cup (1 stick) butter, softened
  • 2 cups powdered sugar
  • 1 tablespoon coconut extract
  • Shredded, sweetened coconut
  • Unsweetened coconut flakes, toasted


  1. For the cupcakes, preheat the oven to 350°. Line standard sized muffin tins along with cupcake liners.
  2. In a large bowl or stand mixer, cream together butter and sugar till light and fluffy, about 2 – 3 minutes. Add eggs, one-by-one, till batter is well combined.
  3. Sift together the already sifted cake flour, baking powder, and salt. Add the flour mixture on the creamed butter alternately together with the coconut milk until all of the components are completely integrated. Stir in coconut as well as vanilla extract.
  4. Pour batter into cupcake liners no more than two-thirds of the way full. Bake for 25 – 28 minutes, till light golden brown along with a toothpick comes out clean. Eliminate cupcakes to your wire rack and invite to cool totally just before frosting.
  5. For the frosting, cream together the cream cheese, butter, sugar, and coconut extract. Add more coconut extract, if desired. Slather cupcakes with a dallop of frosting and spread evenly. Nicely top each frosted cupcake with shredded, sweetened coconut or even unsweetened toasted coconut flakes.

5. Curried Coconut Carrot Soup

 Curried Coconut Carrot Soup






  • 2 tablespoons coconut oil
  • 1 onion, peeled and roughly chopped
  • 6 cups carrots, unpeeled and roughly chopped (this required 8 medium-sized carrots for me)
  • 3 1/2 cups vegetable stock (I like the flavor of ‘No Chicken’ stock by Imagine Foods)
  • One 15-ounce can full-fat coconut milk
  • 1 1/2 tablespoons freshly chopped ginger root
  • 1 tablespoon curry powder
  • 1/2 teaspoon chili flakes
  • Salt and pepper to taste


  1. Heat the coconut oil in the huge soup pot and add some onions. Sweat the onions on medium heat for around 7 minutes. Add the carrots and cook for an additional 5 minutes. Pour within the stock and coconut milk. Add the ginger, curry powder and chili flakes. Place a lid on the pot and cook till the carrots are softened, about 10 or 15 minutes.
  2. When carrots are soft, very carefully mix the soup in batches in the blender (make use of a towel to hold the lid down firmly) or make use of an immersion hand blender as well as puree till smooth. Season along with salt and pepper and also garnish along with fresh herbs, and much more chili flakes, if desired.

Coconut Milk Side Effects

Coconut is really a healthy source of fiber and important vitamins. The fruit offers coconut milk, oil, juice, water as well as flesh, which may be consumed fresh or even dried. Even though it offers a number of health advantages, coconut oil has large quantities of saturated fat, which can lead to high cholesterol levels or even weight gain. In rare situations, consuming coconut might cause a hypersensitive reaction.

Consuming extreme quantities of coconut meat, oil or even milk can lead to weight gain. Coconut flesh has got 187 calories per ounce, whilst coconut milk has 445 calories per cup. Higher quantities of saturated fat in coconut might also contribute to weight gain. To avoid eating a lot of fat, restrict your everyday intake to 25 to 35 percent of the caloric intake.Individuals who have problems with food allergies, particularly tree nut allergies, need to consume coconut along with caution. Coconut is recognized as a tree nut by the U.S. Food and Drug Administration. Manufactured foods which contain coconut usually carry a warning that the product consists of tree nuts. Many people who’re allergic to coconut respond to the proteins within the fruit, not the oil. Coconut oil allergies are uncommon, but might be life-threatening.

High cholesterol levels may cause blockage within your arteries, which results in cardiovascular issues. Coronary artery disease is caused by an obstruction or even narrowing of coronary arteries which pump blood in your heart. Limit your consumption of foods which contain coconut oil if you suffer high cholesterol levels or even are in chance of cardiovascular disease. Prevent processed or even fried foods which contain higher quantities of coconut oil or extreme usage of coconut meat or even milk.