From chocolate bars stuffed with desiccated coconut to chilled piña coladas, from desserts to South Indian and Sri Lankan cuisine, coconut often provides the definitive flavour.

As a versatile fruit, it yields oil, liquid and water — each extracted differently and each with its own uses. Edible oil is extracted from coconut meat — the dried white fleshy part also known as kernel. Separating the oil from milk solids produces coconut milk — in paste form — and milk is also extracted from coconut meat. Finally, coconut water is the liquid you can hear sloshing inside green and brown coconuts.

While consuming coconut offers a variety of benefits, its nutritional value varies depending on the form in which it is being consumed. Coconut water and milk are rich in electrolytes and a good source of hydration. The meat part is full of energy, fibre, manganese, copper and high in fat. However, this fat is digestible and satiating, which makes it a good option for those looking to manage........

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