Coastal residents are likely to be more familiar with a coconut sprout—that creamy bulbous growth sometimes discovered when breaking open a coconut.
For those unfamiliar with it, this sprout, also known as a coconut apple, is the spongy embryo that eventually grows into a coconut tree. Coconut sprouts are a delicacy in certain Southeast Asian cuisines, and are commonly used in salads, stir-fries, and soups.
But taste is only one aspect of the many benefits that this tiny sprout offers.
Source of fibre
“The spongy soft coconut sprouts are a good source of dietary fibre and contain minerals such as calcium, potassium, magnesium, manganese, and phosphorus,” says D Suhas B, naturopath from Samruddhi Holistics, Mysuru, Karnataka.
Moreover, they aid in digestion, give the feeling of fullness, and support overall gut health, adds Dr Kavitha Dev, ayurveda physician and yoga practitioner, Santhigiri Ayurveda & Siddha Hospital, Chennai, Tamil Nadu.
Role of minerals
“Potassium is important for maintaining electrolyte balance and support heart health, while magnesium contributes to bone health and muscle function,” says Dr Dev. He goes on to explain that the fruit’s iron and copper content are involved in blood cell production, with iron also being essential for oxygen transport in the body.
Vitamin-rich profile
Coconut sprouts are rich in B vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), folate (B9), and vitamins C and E. These vitamins play crucial roles in energy metabolism, immune function and cell growth.
The protein content in coconut sprouts is relatively low compared to other plant-based protein sources. However, they contain minimal amounts that are required for tissue repair and maintenance.
Fatty acids
A 2019 study published in Ascendens Asia Journal of Multidisciplinary Research shows that coconut sprouts contain higher contents of fatty acids than virgin coconut oil and coconuts without sprouts.
These include lauric, capric, palmitic, saturated fatty acids, and medium-chain fatty acids. According to the researchers, these contents offer health benefits and show potential applications in various medicinal uses.
However, experts advise consuming coconut sprouts in moderation as part of a balanced diet because of these very same fat and calorie content.
Ayurvedic experts also point out that both raw and dried forms of coconut sprouts have specific properties.
Raw form
“Raw coconut sprouts, which are tender are considered sweet and cooling in nature,” says Dr Dev. They have a nourishing effect on the body and provide a refreshing taste.
Raw coconut sprouts are commonly used in various cuisines and can be enjoyed as a raw ingredient, or added to salads, smoothies, or other dishes.
Dried form
These have a different taste profile and are commonly used to make desiccated coconut. According to ayurvedic experts, dried coconut is considered sweet, heavy, and warm in nature. It is used in baking, cooking, or as a topping for desserts.
Dried coconut sprouts can be incorporated into recipes such as cookies, cakes, or curries to add flavour and texture.
“Both raw and dried forms can be consumed. They have different effects on the body and digestion,” says Dr Dev. She further adds that balancing tastes and understanding an individual’s unique body constitution (doshas) is important when making dietary choices.
Also, read | Dietary choices based on the body requirements
Low glycaemic index
“They [coconut sprouts] are good for maintaining blood sugar, and improve brain and bone health,” according to Dr Suhas. Coconut sprouts have low glycaemic index. Therefore, they lead to a slower and gradual rise in blood sugar compared to high glycaemic index foods. He suggests including them in the diet of individuals with diabetes, but in moderation.
Benefits backed by research
A 2017 study published in the International Journal of Pharmacy and Pharmaceutical Sciences says that fresh coconut sprouts are rich in phytoconstituents such as proteins, carbohydrates, terpenoids, and flavonoids, which have antibacterial, anti-inflammatory, and antioxidant properties.
In addition, coconut sprouts contain anti-ulcer properties. It can be consumed by people with ulcers caused by Helicobacter pylori infection and stomach disorders.
“Coconut sprouts are known to contain antioxidants such as phenolic compounds. These compounds help neutralise harmful free radicals and protect against oxidative stress,” says Dr Dev.
Whether you consume them raw or cooked, fresh or dried, coconut sprouts are a true nutritional powerhouse. They offer an array of health benefits that make them a valuable addition to any diet.
