So I've recently decided to eat coconut, try to everyday, instead of other types of nuts. One reason being freshness n because other nuts are avoided on a mold free diet. So would 1 a day be okay for a 29 yr old female. Is one n half sometimes too much? Is there a maximum? I have to ask, since so many foods can harm a person. Is that a good idea for a food to replace nuts with? That's usually included with the secondary shell on. Not the outer, but the middle piece. I've read that's edible, so maybe it is?

Just eat the white part. If the coconut is hard, you can eat the very thin paper-like brown layer that's stuck to it when removing it from the hard shell.

Something to keep in mind: Foods are much more than just food groups and macronutrients (protein, carbs, fats). Sufficient vitamins, minerals, phytochemicals, essential fatty acids, and possibly undiscovered nutrients are important. In my view, eat the amount of coconut that feels good to you. But you might also look for more variation in your raw food diet, especially if you find you are overeating (like stuffing yourself) or losing too much weight. You might consider trying some mineral-rich raw seeds, sprouted or not (as you like).

Something else to consider: Coconuts are not a very great source for Omega 3, which is an essential fatty acid. They have a good medium-length fatty acid chain; but on the other hand, the fat is mostly saturated fat, whereas fats from seeds are much less saturated. Such considerations are why it's good to include a variety.

I'd say eat however much you want but also include tons of fruits and veggies (fresh/raw/organic).

Agree with Utopian Life.