Why you should add pieces of dry coconut to your diet

Indian Express

25-05-2025

Coconuts are a staple in Indian kitchens and households. A no-waste fruit, all parts of a coconut can be used to our advantage – whether you need an electrolyte boost (coconut water), hydrate your hair and scalp (oil), whip up culinary dishes (flesh) or use the shell for decorative purposes. Did you know dry coconut is loaded with health benefits and makes for a wonderful addition to your diet?
Deepika Sharma, Delhi-based personal trainer and functional nutritionist, told indianexpress.com that dry coconut is a dense storehouse of healthy fats– mainly medium-chain triglycerides (MCTs) like lauric acid, fiber which improves gut motility, supports satiety, minerals like copper, selenium, iron, magnesium, potassium and zinc and loads of phenolic compounds that fight inflammation and aging.
Here are some health benefits associated with consuming dry coconut:
1. Brain and Nerve Function – the MCTs are rapidly converted into ketones — an alternative energy source for the brain. Lauric acid has mild antimicrobial properties, supporting overall neuroinflammation control. People on low-carb or mental clarity-focused diets (like keto or Vedic fasts) can benefit.
2. Gut and Metabolism– The fiber aids digestion and stabilizes blood sugar.MCTs increase energy expenditure and fat oxidation. A small dose can help with slow bowels, sugar crashes, or binge cycles.
3. Hormonal Support – Lauric acid may improve HDL cholesterol levels. The fat content is supportive of steroid hormone production — think testosterone, cortisol, estrogen balance. Women with PCOD/menstrual irregularities or men with low vitality may benefit from small doses.
4. Skin and Immunity – Loaded with antioxidants and healthy fats, they offer your skin nourishment from within. Lauric acid supports immune defense and can combat candida and bad gut flora.
Sharma shared that dry coconut is calorically dense. '8–10 pieces can easily clock 250–300 calories. While its not an issue for active individuals but risky for sedentary people or those with weight/fatty liver issues,' she warned.
'While MCTs are metabolized differently, excess saturated fat may still spike LDL in some individuals. In fact, dry coconut is heavy. People with sluggish digestion, bile issues, or low stomach acid may bloat or get nausea.
For those believing in Ayurveda, consumption in excess or during improper season (like peak humid months), can increase Kapha, leading to phlegm, lethargy.
According to Sharma, the best time to have dried coconut is in the morning and mid-morning along with herbal tea – like cumin or fennel, or as a mid-evening snack. She warned against eating them at night. 'Since it is heavy and oily, it can mess with your digestion and sleep,' she said.
'4–6 small pieces daily is safe for most people and 8-10 if you're physically active or skipping a meal — during fasting or traveling,' added the expert.
Sharma recommends consuming it for 5 days a week, and skipping 2 days to prevent bio-adaptation and overconsumption. 'You can also rotate it with almonds for vitamin E and satiety, fox nuts (makhana) which is a low-calorie snack, and seeds such as flax and chia for omega-3 balance,' she added.