Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol ( 8 ). They're also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells ( 9 , 10 , 11 ).

Desiccated coconut contains a wide range of minerals that are easy for your body to absorb and process. Therefore, including it in your diet will prevent mineral deficiency and reduce the risk of many serious diseases, such as arthritis and osteoporosis.