What is coconut, nariyal? glossary, uses, benefits 

The coconut, universally known as nariyal across India, holds an unparalleled position in the country's cultural, culinary, and economic landscape. Far more than just a fruit, it is considered a symbol of auspiciousness and prosperity, deeply interwoven into the fabric of daily life, particularly in the coastal states. Its versatility is astounding, finding its way into diverse applications from sacred rituals to staple foods, making it truly indispensable in the Indian context.

In South India, the coconut reigns supreme in the culinary world. It forms the backbone of countless traditional dishes, imparting a distinctive richness and flavor. From the creamy gravies of Kerala and Karnataka to the tangy chutneys (nariyal chutney) served with idli and dosa, its presence is ubiquitous. Coconut milk is a fundamental ingredient in curries, stews, and desserts, while coconut oil is the primary cooking medium, lending a unique aroma and taste that define the regional cuisine. Grated coconut is also widely used as a fresh garnish, adding texture and freshness to various preparations.

Beyond the south, the coconut's culinary footprint extends across other Indian regions, though perhaps with varying intensity. In West Bengal, it's known as narkel and features prominently in sweets like narkel nadu(coconut laddoo) and certain fish preparations. Along the western coast, in states like Maharashtra and Goa, nariyal is a key ingredient in Konkani and Malvani cuisines, particularly in seafood curries and vegetarian dishes. Its subtle sweetness and ability to bind flavors make it a versatile addition to both savory and sweet recipes nationwide.

Beyond the kitchen, the coconut holds profound religious and cultural significance throughout India. It is considered a sacred fruit (shreephal) and is an integral part of almost all Hindu rituals, ceremonies, and festivals. Breaking a nariyal symbolizes breaking the ego, offering it to deities represents devotion and new beginnings, and its presence at weddings, housewarmings, and inaugurations is believed to bring good fortune, fertility, and purity. It's a universal symbol of good luck and is often offered before starting any new venture.

The utility of the coconut extends far beyond culinary and religious realms, permeating into various industrial and domestic uses. Coconut oil, extracted from the dried kernel, is not only a cooking oil but also widely used for hair and skincare, deeply rooted in traditional Ayurvedic practices. The fibrous husk yields coir, a versatile material used to make ropes, mats, brushes, and even eco-friendly bedding. The hard coconut shell is repurposed into utensils, bowls, and decorative crafts, while the sturdy coconut leaves are traditionally woven into thatch for roofs and used in various handicrafts.

Economically, coconut cultivation is a significant industry, particularly in states like Kerala, Tamil Nadu, Karnataka, and Goa, where vast plantations contribute substantially to the agricultural sector and provide livelihoods for millions. The entire coconut palm is revered as a "kalpavriksha" or "tree of life" due to its ability to provide nearly everything needed for sustenance. Thus, nariyal is not merely a tropical fruit; it is a vital part of India's heritage, economy, and an enduring symbol of its rich cultural tapestry, truly indispensable across the diverse landscape of the country.

Also known as

Nariyal, narial

How to select coconut, nariyal

Choose coconuts that feel heavy for their size, having no cracks and avoid those whose circular indented eyes are damp, moist or moldy. Shake the coconut. It should slosh with liquid and sound full.

Culinary Uses of coconut, nariyal

· Coconut Spread is a very innovative spread and versatile. It is made by grinding the dried flesh of mature coconuts. Because the meat of the coconut is so high in oils, the result is a delicious thick paste, very similar to sesame tahini and it is shelf stable. This spread contains over 60% medium chain fatty acids known for their antibacterial, antiviral, antiparasitical and energy giving properties.

· One medium coconut will yield 3 to 4 cups of grated meat. To extract the juice of the coconut (not to be confused with coconut milk), pierce two of the three indentations, or eyes, at one end with an icepick. An average mature coconut yields about 240ml. of coconut cream and 360ml of coconut milk.

· Sliced or chopped coconut can be added to preparations like wadas, sambhar etc to enhance its taste.

· Grated coconut forms the basis of South Indian cooking to make gravies, curries etc.

· Coconut is shredded or flaked for use in baked goods or candies.

· Coconut milk, cream, water etc are use in recipes as flavor enhancers.

· Coconut can be used to make chutneys, podis, sweets like pongal, barfi etc.

How to store coconut, nariyal

Fresh unopened coconuts can be stored at room temperature for up to four months, depending on its original freshness when purchased.

Health benefits of coconut, nariyal

1. Potassium Rich : Coconut water is high in Potassium and forms a great electrolyte. One cup of coconut water has 480 mg of Potassium.

2. Low in Calories : One cup of coconut water (200 ml) is only 48 calories. There is zero fat in the water.

3. Lowers Blood Pressure :  Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. 

4. Lowers Cholesterol : Due to the presence of potassium, calcium and magnesium in Coconut water, it is believed to lower cholesterol and maintain a healthy heart.

5. Low Carbs : If your on a low carb diet, this is a perfect healthy drink as one cup of coconut water contains only 8 grams to Carbs. Most importantly, these are healthy carbs and good for everyone.

6. Detoxification : Coconut water provides the hydration and electrolytes to detoxify our body. By eating processed food toxins build in our body and with lower water levels the detox organs of our body, liver and kidney don’t function properly. So coconut water will help cleanse the toxins and rehydrate the body.

7. Rich in Magnesium : Magnesium helps maintain nerve function and normal heartbeat. Also it helps in the metabolism of Calcium and potassium.

8. Good for Endurance Athletes : Those who train for an hour plus find the recovery of the hard training faster by having coconut water which gives you the necessary electrolytes. Coconut water carries nutrients and oxygen to cells and naturally replenish your bodys fluids after exercising. Thats why you see lots of runners and bikers lined up at coconut water stands.

9. Breastfeeding Moms : Since Coconut water is packed with electrolytes it helps nursing moms stay hydrated which helps produce more milk.

10. Good for Diabetics : Since it has a very low glycemic index of 3, its a healthy drink for Diabetics as it does not lead to a spike in blood sugar levels.

9 Health Benefits of Coconut Milk

1. Coconut milk is Lactose and grain free: Coconut milk ticks three boxes for those who follow a free, lactose free and grain free diet.

2. Lowers Blood Pressure : Coconut milk contains the mineral that enables our blood to flow smoothly and hence resulting in lower blood pressure which is always good for you. Your blood vessels will be elastic and reduce plaque build up.

3. Improves Endurance : Coconut milk is a medium chain triglyceride fatty acid which gets absorbed into the body easily as they are not processed through your stomach. Also being a good fat, it provides more energy over a longer period of time resulting in better performance.

4. Weight Loss 

: By drinking coconut milk which has good fat or having it in the form of a curry, it will keep you fuller and healthier for a longer time. But remember to control the portion to not go overboard on calories.

5. Rich in Electrolytes : My favourite way to have Coconut Milk is to have a good smoothie. Avocado Coconut Mil Vegan Smoothie that provides all the energy and electrolytes.

6. Healthy Hair and Healthy Skin : Coconut milk is a MCT fatty acids which have antibacterial and antiviral and they help counter wounds, keep the smooth elastic and keep dandruff at bay.

7. Rich In Vitamins : Coconut milk is rich in Vitamin C, Vitamin E and many other B vitamins. These vitamins are good antioxidants which help fight free radicals and thereby reduce the risk of most major diseases.

8. Rich in Minerals : Coconut milk is rich in Magnesium, Potassium and Phosphorus. Magnesium is good to maintain nerve function and good for formation of bones while potassium provides the electrolytes.

9. Boon for Irritable Bowel Syndrome, IBS : Coconut milk has been researched and suggested healthy for the gut and thus a healthy addition for those suffering from IBS (Irritable Bowl Syndrome).