Two days ago, I was at Lulu Hypermarket in Qurain and I was surprised to see tender (young) coconut all set for consumption. You just need to make a hole on the top, put in a long straw and enjoy the sweet tender coconut water which would be approximately 250 ml to 500 ml. Don't be surprised if its more. Tender coconut water is absolutely wonderful for health. Once you have the water, you could cut open a small portion of the outer shell from the top and scoop out the soft flesh with a spoon and have that as well. The water and fresh are low in calories but high in mineral content. I have blogged about tender coconut water and its benefits in an earlier post.
The liquid varies between clear and bit cloudy, its sweet, and contains B complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates; important minerals like calcium, iron, manganese, magnesium and zinc, electrolytes, bio active enzymes, amino acids, cytokine, and phyto-hormones. It replenishes hydration in the body and energizes you. If you visit Lulu, be sure to try out the tender coconut water.