Residents of the coastal areas will likely be more familiar with the coconut sprout, that soft, bulbous growth often discovered when cracking open the coconut.

If you need to get more familiar with it, this spout, often referred to as the coconut apple, is the embryo spongy that will eventually develop into a coconut tree. Coconut sprouts are a favorite when it comes to particular Southeast Asian cuisines and are often used in stir-fries, salads as well as soups.

However, taste is just one aspect of the numerous advantages this tiny sprout can provide.

Source of fiber

“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 in Mysuru, Karnataka. 1_2_3_4_5_6_7_8_9

Additionally, they aid digestion, create a sense of fullness, and also support the overall health of your gut, says Dr. Kavitha Dev, an Ayurveda doctor and yoga teacher at 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,” Dr. Dev. He continues to explain how the copper and iron in the fruit’s content play a role in the production of blood cells and iron being crucial for oxygen transportation throughout the body.

Vitamin-rich profile

Coconut sprouts are high in B vitamins like Thiamine (B1) and riboflavin (B2) and niacin (B3) folate (B9), and Vitamins C and E. These vitamins play essential roles in the metabolism of energy as well as immunity function, and cell growth.

The protein content of coconut sprouts is small compared to other plant protein sources. But, they contain small quantities of protein essential to maintain and repair tissue.

Fatty acids

A study in 2019 published in the Ascendens Asia Journal of Multidisciplinary Research indicates that coconut sprouts contain more significant levels of fat acids than coconuts that are virgin coconut oil or without nodes.

They include capric, lauric, and palmitic acids and medium-chain fats. According to Research, the contents provide health benefits and could be used in various medicinal applications.

Yet, many experts suggest the consumption of coconut sprouts in moderation as a part of a healthy diet due to the identical fats and calories.

Ayurvedic experts also say that dried and raw coconut sprouts have particular characteristics.

Raw form

“Raw coconut sprouts, which are tender are considered sweet and cooling in nature,” says Dr. Dev. They are nourishing on the body as well as an energizing taste.

The raw coconut sprouts can be used in various dishes and are delicious as a natural food item or used in smoothies, salads, or other containers.

Dry form

They have a distinct taste appearance and are often used to create desiccated coconut. As per Ayurvedic experts, dried coconut is considered sweet, heavy, and warm. It is utilized for cooking and baking as a topping on desserts.

Dried coconut sprouts can be added to cakes, cookies, or curries to give flavor and texture.

“Both dried and raw versions are edible. They impact different ways on digestion and the body,” says Dr Dev. She also says that balancing preferences and understanding a person’s particular biochemical constitution (doshas) is crucial in making the right choices about food.

Learn more about the dietary options based on your body’s requirements 

Low glycaemic index

“They [coconut sprouts] are good for maintaining blood sugar, and improve brain and bone health,” according Dr. Suhas. Coconut sprouts have a low glycaemic index. This means they cause an elongated and slow rise in blood sugar compared to foods with a high glycaemic index. He recommends that they be included in the diet of those with diabetes, but only in moderate amounts.

Benefits are backed through studies. Research supports the benefits of HTML0.

A study from 2017 published in the International Journal of Pharmacy and Pharmaceutical Sciences declares that fresh coconut sprouts contain phytoconstituents like proteins, carbohydrates, flavonoids, terpenoids, and terpenoids which are anti-inflammatory, anti-bacterial, and antioxidant properties.

Additionally, the coconut sprouts are rich in anti-ulcer properties. It is a good option for those suffering from ulcers caused by Helicobacter Pylori infections and stomach problems.

“Coconut sprouts” are said to be rich in antioxidants, including phenolic compounds. These compounds can neutralize harmful free radicals and protect against oxidative stress” Dr. Dev.

If you eat them cooked or raw fresh, dried or cooked, the coconut sprouts are an incredible source of nutrition. They provide a variety of health benefits that make them an excellent addition to any diet.