Kokosraspeln, nicht gesüsst (roh? bio?)

Nährstofftabellen.

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Coconuts, in shells. 2023. Production Quantity.

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"Für über 400 Millionen Menschen der tropischen Regionen ist die Kokospalme die wichtigste Nutzpflanze und die entscheidende Fett- und Eiweissquelle..."

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Systematisches Review: 21 Studien

"Overall, the weight of the evidence from intervention studies to date suggests that replacing coconut oil with cis unsaturated fats would alter blood lipid profiles in a manner consistent with a reduction in risk factors for cardiovascular disease."

DOI: 10.1093/nutrit/nuw002

Study: strong evidence

Systematisches Review mit Meta-Analyse

"Our findings revealed diets enriched with MCTs are more effective in achieving weight reduction (WMD: −1.53%; 95% CI: −2.44, −0.63; p < 0.01), particularly those containing pure MCTs (WMD: −1.62%; 95% CI: −2.78, −0.46; p < 0.01), compared to long-chain fatty acids (LCTs) enriched diets. However, our subgroup analysis indicates that an MLCTs-enriched diet did not significantly reduce weight loss. Additionally, MCTs-enriched diets were associated with significant reductions in blood triglyceride levels and Homeostatic Model Assessment for Insulin Resistance (HOMA-IR) scores, compared to LCTs-enriched diets."

"Hence, the authors recommend incorporating pure MCTs in dietary interventions for individuals with overweight and obesity, particularly those with comorbidities such as dyslipidemia and impaired glucose metabolism."

"In the present study, we evaluated the differential effects of various types of MCTs (pure MCTs versus MLCTs) on body weight reduction and glucolipid metabolism in individuals with overweight and obesity. Our findings suggest that MCTs-enriched diets potentially lead to greater weight reduction than LCTs-enriched diets. However, our subgroup analysis revealed that MLCTs-enriched diets did not result in significant weight changes, indicating the need to further explore the underlying mechanism"

DOI: 10.1016/j.clnu.2024.06.016

Study: strong evidence

Systematisches Review mit Meta-Analyse

"Medium-chain triglycerides (MCTs) may result in negative energy balance and weight loss through increased energy expenditure and lipid oxidation. However, results from human intervention studies investigating the weight reducing potential of MCTs, have been mixed."

"Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles. However, further research is required by independent research groups using large, well-designed studies to confirm the efficacy of MCT and to determine the dosage needed for the management of a healthy body weight and composition."

"Thirteen trials (n=749) were identified. Compared with LCTs, MCTs decreased body weight (–0.51 kg [95% CI–0.80 to –0.23 kg]; P<0.001; I²=35%); waist circumference (–1.46 cm [95% CI –2.04 to –0.87 cm]; P<0.001; I²=0%), hip circumference (–0.79 cm [95% CI –1.27 to –0.30 cm]; P=0.002; I²=0%), total body fat (standard mean difference –0.39 [95% CI –0.57 to –0.22]; P<0.001; I²=0%), total subcutaneous fat (standard mean difference –0.46 [95% CI –0.64 to –0.27]; P<0.001; I²=20%), and visceral fat (standard mean difference –0.55 [95% CI –0.75 to –0.34]; P<0.001; I²=0%). No differences were seen in blood lipid levels."

DOI: 10.1016/j.jand.2014.10.022

Study: strong evidence

Randomisierte, kontrollierte Ernährungsintervention:

24 Men, 28 days Diet, crossover randomized controlled trial

"Consumption of a diet rich in MCTs results in greater loss of AT compared with LCTs, perhaps due to increased energy expenditure and fat oxidation observed with MCT intake. Thus, MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss."

DOI: 10.1038/oby.2003.53

Study: strong evidence

Randomisierte, Crossover-Studie mit stationärer Ernährungskontrolle

17 women, 27 days, 

"These results show that long-term consumption of MCT enhances EE and fat oxidation in obese women, when compared to LCT consumption. The difference in body composition change between MCT and LCT consumption, although not statistically different, was consistent with differences predicted by the shifts in EE. It can be concluded that substitution of MCT for LCT in a targeted energy balance diet may prevent long-term weight gain via increased EE."

DOI: 10.1038/sj.ijo.0802169

Study: strong evidence

"For eight months, from December 2021 to July 2022, PETA Asia conducted its third investigation into Thailand’s coconut industry, in which chained monkeys are forced to spend long hours climbing tall trees and picking heavy coconuts. In response to international criticism following the release of PETA Asia’s two previous investigations, the Thai government and companies that make coconut products have claimed that monkeys are no longer used in the making of exported products, but PETA Asia’s new investigation has confirmed that rampant abuse of primates is still going unchecked – and that Thai coconut industry insiders are deliberately hiding monkey labor in their supply chain."

"

The owner of one “monkey school” that investigators visited admitted to buying from farmers who use nets to kidnap wild infant monkeys from their homes and families—even though it’s typically illegal.

In nature, macaques live in large groups with strict hierarchies and an intense focus on social relationships. But at one of the facilities investigated, juvenile monkeys slated to be trained for coconut picking were kept away from other members of their own species in cages. At another facility, investigators saw a chained female monkey who was also kept away from other monkeys, with no food or water nearby and little access to shade."

"The terrified young monkeys are forced to perform frustrating and difficult tasks, such as twisting heavy coconuts until they fall off the trees from a great height. An investigator learned that if monkeys try to defend themselves, their canine teeth may be pulled."

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Systematic Review & Meta-Analysis: 7 randomisierte Studien

"MCT oil does not affect total cholesterol, LDL cholesterol, or HDL cholesterol levels, but does cause a small increase in triglycerides."

DOI: 10.1093/jn/nxab220

Study: strong evidence

"Der Ertrag der Ölpalme liegt mit durchschnittlich etwa 3,8 Tonnen Öl pro Hektar weit über dem von Kokosöl mit 0,7 Tonnen Öl pro Hektar. Weitet sich der Trend, Palmöl durch Kokosöl zu ersetzen, aus, hätte das negative Effekte auf die Umwelt, da mehr Fläche benötigt würde. Überdies bedroht auch der Anbau von Kokospalmen die Artenvielfalt."

"Die Anbaubedingungen vor Ort müssen dringend verbessert werden. Und die Kleinbäuerinnen und Kleinbauern, sowohl im Kokosanbau als auch bei Palmöl, benötigen dringend Unterstützung. Beim Einsatz von jeglichen Pflanzenölen, egal ob aus Übersee oder aus heimischem Anbau, sollten strenge ökologische und soziale Kriterien erfüllt werden. Wie so oft zeigt die Biobranche den Weg. Sie hat auch im Kokosanbau vorbildliche Projekte mit Kleinbäuerinnen und Kleinbauern."

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2.8 Processing

2.8.3 Desiccated coconut

DOI: 10.1533/9780857092885.8

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retrospektive Beobachtungsstudie

"Although the rate of reactivity to coconut in sensitized individuals is low, half of the reactions from consumption met the criteria for anaphylaxis. Clinicians should be aware of the spectrum of reactions and diagnostic use of sIgE and SPT."

"Coconut allergy is becoming a more common concern among parents of children with food allergy, in part owing to the required labeling on packaged foods.¹ In addition, coconut has increasingly become part of the US diet and is a nutritional alternative beverage for children with cow’s milk allergy. It is striking that coconut is the most common food allergen present in commercially available skin care products, with 1 study revealing approximately 75% of shampoos and body soaps contain coconut.² Furthermore, coconut has been popularized as a natural moisturizer for babies, particularly children with atopic dermatitis at high risk for food allergy.³ In infants, applying coconut to inflamed skin and not engaging in oral consumption is a concerning set-up for percutaneous sensitization and ultimately food allergy, not oral tolerance.^4–6"

^"Coconut allergy is becoming a more common concern among parents of children with food allergy, in part owing to the required labeling on packaged foods.¹ In addition, coconut has increasingly become part of the US diet and is a nutritional alternative beverage for children with cow’s milk allergy. It is striking that coconut is the most common food allergen present in commercially available skin care products, with 1 study revealing approximately 75% of shampoos and body soaps contain coconut.² Furthermore, coconut has been popularized as a natural moisturizer for babies, particularly children with atopic dermatitis at high risk for food allergy.³ In infants, applying coconut to inflamed skin and not engaging in oral consumption is a concerning set-up for percutaneous sensitization and ultimately food allergy, not oral tolerance.^4–6"

^"Cosensitization with tree nuts, legumes, and seeds was common. Macadamia nut had the strongest correlation with coconut (r = 0.81, P < .001, n = 101)."

DOI: 10.1016/j.anai.2021.01.027

Study: moderate evidence

Vergleichende Laboranalyse von Kokosnussproben in unterschiedlichen Reifestadien (zart vs. reif).

"Beyond its lipid profile, coconut milk contains diverse bioactive phytochemicals, particularly phenolic compounds, which contribute to its antioxidant activity and potential health benefits [7]. These compounds include phenolic acids (e.g., gallic acid, caffeic acid, p-hydroxybenzoic acid, chlorogenic acid, ferulic acid, and syringic acid) and flavonoids such as catechin [8]. Previous studies, such as those by Arivalagan et al. [9] and Mahayothee et al. [10], have identified and quantified these compounds in coconut meat. Nevertheless, detailed characterization of these compounds remains limited, particularly regarding their variation across different geographic origins and maturity stages of the coconut fruit."

"Phenolic compounds are widely considered as key contributors to the functional properties of coconut, and their concentration can serve as an important indicator of nutritional and bioactive potential. In this study, TPC of all samples was determined using the Folin–Ciocalteu method. As shown in Figure 1A, distinct differences were observed between tender and mature coconuts. In coconut meat, TCM exhibited a significantly higher TPC (248.19 ± 35.89 mg GAE/kg) compared with MCM (190.90 ± 6.94 mg GAE/kg). A similar pattern was evident in coconut water, where TCW contained 92.41 ± 14.83 mg GAE/L and MCW contained 33.26 ± 6.99 mg GAE/L."

"In coconut meat (Figure 2A), the predominant categories (>1% relative abundance) included organooxygen compounds (42.00%, 199 compounds), fatty acyls (13.09%, 130 compounds), carboxylic acids and derivatives (13.06%, 231 compounds), hydroxy acids and derivatives (9.96%, 12 compounds), flavonoids (7.97%, 58 compounds), followed by glycerolipids (3.30%), prenol lipids (1.45%), unsaturated hydrocarbons (1.12%), and benzene derivatives (1.06%). Collectively, the top five categories accounted for approximately 86% of the phytochemical profile. Notably, phenolic compounds (flavonoids, hydroxycinnamic acids and derivatives, and benzoic acids and derivatives) represented 8.58% of total constituents, underscoring their potential nutritional relevance."

"Overall, the phenolic profile revealed clear influences of both tissue type and developmental stage. Coconut water contained a higher proportion of phenolics than coconut meat, particularly flavonoids and hydroxycinnamic acids, highlighting its role as a polyphenol-rich beverage. In addition, tender samples consistently exhibited greater phenolic abundance than mature ones, indicating that phenolic richness declines with fruit maturation as metabolic resources shift toward lipid accumulation in the kernel. Importantly, the identified flavonoids such as catechin, epicatechin, and procyanidins, which are well known for their antioxidant and cardioprotective properties, underscore the nutritional and functional potential of coconut-derived products, especially in their tender stage."

DOI: 10.3390/foods14234023

Study: weak evidence

Coconut milk

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Kapitel 4.1.4. Nr.12 Kokosöl

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Vergleichende Untersuchung von Kokosnussfleisch aus drei Herkunftsländern (Thailand, Indonesien, Vietnam).

"Table 2 indicates that the same pattern of phytosterol in coconut meat from different sources. The phytosterol content found in the coconut meat from these sources ranged only from 19-26 mg per 100 g. However, the total phytosterol content in coconut meat from Indonesia was significantly higher than the others (P ≤ 0.05). β-sitosterol was the main phytosterol found and accounted more than 50% of the total content."

"The phytosterol content mainly as beta-sitosterol was highest in the coconut meat from Indonesia."

DOI: 10.12982/CMUJNS.2019.0037

Study: weak evidence

analytische Literaturarbeit/Kommentar, die Daten zu Biodiversität und Ölproduktion zusammenführt, um die ökologischen Kosten von Kokosöl im Vergleich zu anderen Pflanzenölen zu diskutieren.

"We used the number of threatened species per million tons of oil produced to assess the environmental impacts from coconut and other oil crops. This measure indicated that coconut has greater relative impact than, for example, oil palm (Figure 1; Table S1). If we consider impact by area rather than amount of product — as is typically done — that is, threatened species per hectare, the impact of oil palm (17 species/mha) surpasses that of coconut (5.3 species/mha; Table S1)."

DOI: 10.1016/j.cub.2020.05.059

"Coconut oil is 100% fat, 80-90% of which is saturated fat. This gives it a firm texture at cold or room temperatures. Fat is made up of smaller molecules called fatty acids, and there are several types of saturated fatty acids in coconut oil. The predominant type is lauric acid (47%), with myristic and palmitic acids present in smaller amounts, which have been shown in research to raise harmful LDL levels. Also present in trace amounts are monounsaturated and polyunsaturated fats."

"Although epidemiological studies find that groups of people who include coconut as part of their native diets (e.g., India, Philippines, Polynesia) have low rates of cardiovascular disease, it is important to note that many other characteristics, dietary and other, could be explanatory. Also, the type of coconut they eat is different than what is used in a typical Western diet. These groups do not eat processed coconut oil, but the whole coconut as coconut meat or pressed coconut cream, along with an indigenous diet of foods rich in fiber and low in processed and sugary foods. [2]"

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""TFA recommendations: 1. WHO recommends that adults and children reduce trans-fatty acid intake to 1% of total energy intake (strong recommendation). 2. WHO suggests further reducing trans-fatty acid intake to less than 1% of total energy intake (conditional recommendation). 3. WHO recommends replacing trans-fatty acids in the diet with polyunsaturated fatty acids or mono unsaturated fatty acids primarily from plant sources (conditional recommendation)."

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prospektive Beobachtungsstudie (Kohortenstudie)

"Higher dietary intakes of major SFAs are associated with an increased risk of coronary heart disease. Owing to similar associations and high correlations among individual SFAs, dietary recommendations for the prevention of coronary heart disease should continue to focus on replacing total saturated fat with more healthy sources of energy."

"Intervention studies have consistently linked SFA intake with deteriorated blood lipid profile, with individual SFAs conferring heterogeneous effects, which might also explain the current controversies over SFAs.9 10 For example, a recently updated meta-analysis of clinical trials found that lauric acid (12:0), myristic acid (14:0), and palmitic acid (16:0) significantly raised levels of total cholesterol and low density lipoprotein (LDL) cholesterol when mixed carbohydrates in diet were replaced by these fatty acids.9 10 The effects of stearic acid (18:0), however, were largely neutral."

DOI: 10.1136/bmj.i5796

Study: moderate evidence

coconut 2687 Globalaveragewater footprint(m3ton−1)

DOI: 10.5194/hess-15-1577-2011

Butter 4,695 465 393 5,553 7,692

DOI: 10.1007/s10021-011-9517-8

"The article sounds a warning call about the potential impacts of oil palm expansion on tropical forests and biodiversity, particularly in Malaysia and Indonesia; this concern is shared by many environmentalists and concerned scientists [2,3]. However, in spite of efforts by conservationists to curtail deforestation due to oil palm, the global market for palm oil continues to expand."

DOI: 10.1016/j.tree.2008.09.006

Kokosöl - Fluch oder Segen der Karibik
Die Kokosnuss wächst auf Palmen in warmen tropischen Ländern, ihr Genuss lässt uns an Karibik denken. Natives, nicht raffiniertes Kokosöl wird als „Superfood“ verkauft, die Nachweise dazu fehlen allerdings. Kokosöl ist keine umweltfreundliche Alternative zu Palmöl!

Kokosfett oder Kokosnussöl kommt aufgrund seiner Hitzestabilität oft beim Braten zum Einsatz. Es wird aus dem Fruchtfleisch der Kokospalme gewonnen und chemisch behandelt, also raffiniert, gebleicht und desodoriert.

Kein Beweis für gesundheitsfördernde Wirkung
Sogenanntes natives Kokosöl hingegen wird nicht raffiniert, nicht chemisch behandelt und oft als besonders gesundheitsfördernd beworben. Doch für diese positive Wirkung auf die Gesundheit fehlen die Studien. Fest steht, dass Kokosöl einen hohen Anteil von gesättigten Fettsäuren enthält, und diese können nachweislich schlechte LDL-Cholesterinwerte erhöhen - also keine Spur von gesund!

Wirklich gesund sind andere Öle
Für exotische Gerichte darf das Kokosöl in Bio-Qualität mit seinem süsslichen Geschmack gelegentlich auf den Teller. Für das tägliche Kochen empfiehlt DIE UMWELTBERATUNG aber anderes Öl aus Bio-Landbau, etwa heimisches Rapsöl oder Olivenöl. Diese haben einen positiven Effekt auf unsere Gesundheit, wie zahlreiche Studien belegen. Und sie punkten auch ökologisch gegenüber Kokosöl, weil die Transportwege kürzer sind.

Weniger Ertrag auf Kosten des Regenwalds
Aufgrund des Protests der Konsument*innen sind viele Produkte palmölfrei, einige davon mit Kokosöl produziert. Ein Schutz des Regenwalds ist damit aber nicht gesichert, denn auch Kokospalmen wachsen in tropischen Gebieten wie Indonesien und auf den Philippinen. Bisher wurden sie oft in kleinbäuerlichen Strukturen kultiviert, die hohe Nachfrage führt wieder zu Monokultur. Bei den Erträgen kann die Kokospalme nicht mit der Ölpalme mithalten welche fast den siebenfachen Ertrag auf gleicher Fläche liefert.

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"Economically, coconut farmers often depend solely on one primary commodity: copra and coconut grains. This reliance can lead to unstable economic conditions, as fluctuating copra and coconut prices directly affect household income. Additionally, many farmers lack the skills and knowledge needed for processing or diversifying coconut products, although every part of the fruit can be used to create economic value. A shortage of coconut farming and products also leads to shifts in local cultural behaviors and consumption patterns. The increasing price of coconut products in local markets is driving communities to switch to more affordable and available alternatives."

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Ein weiteres Problem betrifft die Menschen vor Ort: Die Kokosproduktion übernehmen in den Hauptanbaugebieten, wie etwa den Philippinen, viele Kleinbauern. Dort leben über 60 Prozent der Bäuerinnen und Bauern unter der Armutsgrenze, und das während die Preise am Weltmarkt steigen. Die höheren Einnahmen versickern oft bei Zwischenhändlern, die das gewonnene Kopra – so etwas wie das Fruchtfleisch der Kokosnuss – an Ölmühlen weiterverkaufen. Das ist nicht nur schlecht für die Lebensbedingungen der Bäuerinnen und Bauern vor Ort, sondern auch für die Umweltbilanz der Kokosproduktion.

Wer sich möglichst umweltschonend ernähren möchte, dem hilft aktuell nur ein genauer Blick auf Siegel und Zertifizierungen. In Bezug auf Palmöl sind das zum Beispiel die Siegel des Roundtable for Sustainable Palm Oil (RSPO), bei Kokosöl hilft das Zertifikat der Rainforest Alliance (RA). Ein europäisches Lieferkettengesetz könnte helfen, mehr Klarheit unabhängig von einzelnen Siegeln zu schaffen: Unternehmen würden grundsätzlich dazu verpflichtet, ökologische und soziale Standards entlang der gesamten Lieferkette sicherzustellen.

Damit wäre auch den Bauern vor Ort und damit wiederum der Umwelt geholfen. Denn: Aus Sozialstandards resultieren auch höhere Einkommen. Diese wiederum helfen beim Wissensaufbau, beispielsweise hinsichtlich Infrastruktur und Technologie. Theoretisch könnte nämlich schon jetzt mit weniger als der bereits bestehenden Plantagenfläche der gesamte Pflanzenölbedarf der nächsten Jahrzehnte gedeckt werden.

Einfache Boykottaufrufe helfen eher nicht, denn viele Menschen vor Ort sind auf den Anbau von Pflanzenölen angewiesen. "Palmöl komplett zu boykottieren, das bedeutet auch, dass die Menschen vor Ort ihre Kinder nicht mehr zur Schule schicken können und Krankenhäuser nicht gebaut werden", sagt Wissenschaftler Erik Meijaard. Der Forscher Robert Beyer erinnert daran, dass es auch auf unseren Sonnenblumen- und Rapsfelden früher eine grössere Artenvielfalt gegeben habe. "Auf diesen Flächen haben einmal Wölfe und Bären gelebt. Das vergessen wir zu leicht."

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Organic standards address several environmental and social concerns. Restrictions on the use of chemicals on crops and pharmaceuticals on animals have positive impacts on both the environment and people. They promote not only farmer and food safety but also improved food quality (Giovannucci, 2006). 

Voluntary Sustainability Standards (VSS) are standards to meet specific sustainability goals including human rights, income equality, health and safety, environmental protection, etc. The first VSS initiatives like Organic, Fairtrade, and Rainforest Alliance aimed specifically to fill the niche markets of green consumers. But as more international and/or nongovernment organisations participated in developing VSS, the goals shifted to transforming and mainstreaming market to address sustainable production and consumption (Potts, Voora, Lynch, & Mammadova, 2016).  

In addition, coconut also offers many opportunities for improving the environment by increasing carbon sequestration and reducing carbon emission. Coconut also has the most stable carbon storage because it is a perennial plant with almost zero burning in the Philippines, i.e. coconut trunks, leaves, and fruits are used.

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"Leaving the deft-fingered macaques in the wild might deal quite the blow to the coconut biz. As NPR noted, males can harvest an average of 1,600 coconuts per day, while females can harvest 600. Compared with their less-evolved brethren, humans are real apes at this game, bringing home just 80 per day."

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Narratives Review

"The plant is originally from Southeast Asia (Malaysia, Indonesia, and the Philippines) and the islands between the Indian and Pacific Oceans. From that region, the fruit of the coconut palm is believed to have been brought to India and then to East Africa. After the discovery of the Cape of Good Hope, this plant was introduced into West Africa and, from there, dispersed to the American continent and to other tropical regions of the globe"

DOI: 10.1590/1414-431X20154773

Study: weak evidence

Coconut palms grow between 23° north and 23° south of the equator. If the tree survives oitside this limit it souesnt produve fruit. Coconut palms flourish in sandy soil that is aerted and well drained. They do best in temperature between 27°C and 30 °, and altough they tolerate salt water, they do require fresh groundwater and humid environment.
Indonesia is the world's largest producer of coconuts, with the Philippines coming in a close second. India is number tree in production. These tree countries acount for about 70 % of the world's total production of coconuts. Brazil, Sri Lanka and Vietnam follow as forth, fifth and sixth..

It would be dificult to find a coconut product made in Thailand that wasn't picked by a monkey..A trained male macaque can pick 1600 coconuts a day.. human production of eighty coconuts per day

Coconut is considered to be so important to the current weill-being of people of Sri lanka that the minister of coconut has been a cabinet level position since 1976.

about 17 billion coconuts are harvested worldwide, which translate to more than 80 million people earning their livelihoods whrough the growing and processing of coconut. . Of the just 110 million people in the Phiippines there are 1.5 million coconut farmers and more than 24 million other people involved in coconut growing or processing.

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"The fruit is a 3-sided drupe (40-50 cm long) that turns yellow or brown with age and has a thick fibrous husk around it."

"Seed filling the large endocarp cavity, ± 10–15 cm. in diameter; endosperm to 2 cm. thick, lining the endocarp; embryo top-shaped, next to the functional ‘eye’. Fruit usually only 1 on each rachilla developing to maturity, massive, with basal persistent calyx and corolla at maturity increasing to 5 cm. long and 7 cm. wide, the whole fruit obovoid, obscurely trigonous, extremely variable; in shape and size, to 25 cm. long by 20 cm. wide or more, usually with only 1 of the 3 carpels developing;"

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