Young or mature, coconuts are one of the most nutritious fruits (specifically, drupes) you can eat. The coconut remains a staple crop in many tropical islands and nations, including the Indonesia and most of southeast Asia, as it has for centuries.
Mature coconuts are more nutrient dense, you cannot really count the nutrients from its flesh as people typically cannot handle to drink coconut cream straight or eat very much ground coconut flesh as it is very rich; thus, you can get just about the same amount of nutritional benefit from mature coconuts as you can from young coconuts if you consume both the liquid and its meat. Moreover, you can actually get more energy consuming young coconut liquid and meat than you can from consuming mature coconut liquid, and not only that, but young coconuts taste much better (in my opinion). However, the mature coconut usually has an edge in fatty acid content (medium chain triglycerides like lauric acid, myristic acid, palmitic acid, caprylic acid, etc.), which are known for being antiviral, antibacterial, and anti-fungal, and boosts the immune system.
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