In case you haven’t noticed, coconut products are everywhere these days. Get to know this versatile super fruit that can be used anywhere from your hair to your dessert topping—coconuts and its by-products have great medicinal, nutritional, and culinary values, and it can get pretty overwhelming. We’ve broken it down for you so you can integrate this super fruit into your life.

Coconuts are packed with nutrients and are rich in “good” fats, particularly Lauric acid. Our bodies process Lauric acid well, using it for energy. Coconuts also help lower cholesterol levels, improve your blood pressure, and prevent heart attacks and strokes. They’re rich in MCT’s, or medium-chain triglycerides (MCT) fatty acids, which studies have shown to be very effective in fat loss.

Coconut milk and Coconut water

Coconut water is the juice found inside the coconut when you crack it open, while coconut milk is coconut water that’s blended and strained with coconut meat to yield the creamy milk-like taste and texture. It also helps you build muscle, thanks to its high content of magnesium and potassium, helps you fight dehydration thanks to electrolytes, and improve digestion.

Coconut oil

This versatile oil can be used for a multitude of things ranging from food, medicine, hair care, and skin care. When used in food, it improves bone health, digestion, strengthens the immune system, prevents liver and kidney disease, and maintains blood and sugar levels. Aside from its nutritional benefits, it’s great as a moisturizing agent for the hair, body, and face, and can help prevent aging thanks to loads of antioxidants. Coconut oil is also excellent for your hair: as a natural conditioner, it helps regenerate hair growth and restore damage, and can even help prevent dandruff and lice. It also works great for first-aid, protecting wounds and infections from dust, air, bacteria, and fungi.

Coconut flour

This white flour alternative is great if you’re avoiding carbohydrates. Coconut flour is made of dried, ground coconut meat and it’s high in fiber, protein, and good fats, and is grain-free.

Coconut chips

When coconut meat is dried and flaked, you end up with coconut chips. It makes for a great snack when you’re on a diet—it’s gluten free but it’s high in healthy fats that speed up your metabolism and give you the energy you need.

Coconut sugar

Coconut sugar is made of the sap found in coconut trees. Although results of studies vary on whether it’s healthier than regular table sugar, it makes for a good alternative. It has a raw, sweet, and nutty flavor profile, and it’s chemical-free, all natural, and more environmentally sustainable to produce than other sweeteners.

Get your supply of coconut oil, flour, sugar, and chips from Natural Health and integrate this super food in your life now.

Trisha Bautista is a freelance writer, food and product stylist, social media manager, and violin teacher. She was formerly editorial assistant and social media editor for Women’s Health Philippines, and the assistant lifestyle editor and social media editor for Cosmopolitan Philippines. She enjoys discovering easy recipe hacks, working out by herself and trying out DIY workout programs, traveling outdoors, and enjoying wine and whiskey.

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