![image.png](https://cdn.steemitimages.com/DQmcxFt37XBLVumnXTa8KH1JFH8cTpCdc1QiXFRxRp56iXa/image.png) ^{[source]( https://pixabay.com/photos/food-coconut-fruit-healthy-3062139/)} Coconut is one fruit we have eaten at will on this side of the world. It is still affordable to purchase and available to both the rich and poor. It is usually known for.ots hard surface with three eyes that allow us to easily have access to its water without having to crack it. It's a popular joke that we ascribe the human heads to a coconut as a way of telling them it's empty. A typical example of what puts this fruit in our memories always. |Coconut contains which vitamins and minerals |-| Coconut contains various vitamins and minerals, which makes it ideally nutritious for consumption. Most of the major needed nutrients are contained in this tropical fruit. The good thing is that it could be consumed in different forms. **Vitamin Contents of COCOCNUT** It contains Vit. C, which is an antioxidant and immune enhancer for its consumers. This means that it fortifies us from potential attacks. It also contains Vit. E, which helps nourish our skin. The oil contained in coconut fruit helps in the maintenance of our skin. It also contains Vit.B¹ which is known as thiamine. Thiamine helps boost energy in us when consumed. It contains Vit.B², which is the Niacin responsible for our digestive health. Issues. of constipation and discomfort are been managed by vitamin B². It also contains Vit.B⁵, known as Pantothenic Acid, a great source that helps in the production of hormones that support us. Lastly, the vitamin is Vit.B⁶, also called Pyridoxine. It is an important vitamin that helps with our brain function and the entire brain's health. ![image.png](https://cdn.steemitimages.com/DQmRmqx57NQXhnvajNB72EANbC4HZez78fzuasstcbXbbSn/image.png)^{[source](https://pixabay.com/photos/coconut-tree-green-exotic-coconut-5288844/)} |Coconut containing favourite dish of yours. |-| In my country, the coconut fruit is the real deal when making some delicacies. Aside from the coconut chips, coconut cakes, and biscuits, we have our most cherished coconut rice. An aroma everyone would desire to have. Be it prepared at home or in a fast food restaurant, it is irresistible to let go of the coconut rice delicacy. Its flavor hypes your appetite levels. However, its preparation is like every other rice delicacy but a little less demanding. For some of us that parboil our rice before washing or rinse the rice before outright cooking. This doesn't matter so far as the appropriate thing is done. I usually parboil my rice for a few minutes before rinsing the starchy water away. When this is done, we should now start boiling the rice with our coconut milk. This is derived from the extract of water from the mashed fleshy white part. When this is done, we have to now add our ingredients in their required proportions. We have our ball and reddish peppers, salt, steamed meat, or seafood. Any of this helps garnish and make our meal appetizing. ![image.png](https://cdn.steemitimages.com/DQmbipYDUUUrMtthaVNsnQinQiqsyrq2v6DmD6ytk5cXhHX/image.png)^{[source](https://pixabay.com/photos/cambodia-plantation-countryside-6877978/)} |Top 5 coconut rich countries. |-| There are different countries producing coconut in their large countries, including my country, Nigeria. However, when I researched, I learned that my country is nowhere close to the largest producer of coconut. We have our top 5 countries and they include; - India - Sri Lanka - Brazil - Indonesia - Philippines In summary, we can always leverage the numerous benefits of coconut fruit. Their vitamins (C and E) are indeed vital nutrients we need for our everyday lifestyle. I am inviting @chilaw @@woka-happiness, @eveetim