Coconut oil has grown increasingly popular, thanks to its excellent nutritional composition, versatility, and potential wellness benefits.
Learn about the impressive health benefits of coconut oil and discover how this keto-friendly superfood can complement your health and wellness goals.
What is coconut oil?
Coconut oil is a cholesterol-free tropical oil, a rich source of vitamin E and polyphenols, and loaded with medium-chain triglycerides (MCTs), including lauric acid and caprylic acid.
Virgin coconut oil is extracted by cold-pressing fresh coconut meat, preserving its natural aroma, flavor, and nutrients.
In contrast, refined coconut oil is made from dried coconut flesh and undergoes extensive processing, including bleaching and deodorizing, which can strip away some of its beneficial compounds.
“It’s best to choose virgin coconut oil whenever possible to get the most nutritious oil with maximum benefit for your health,” explains Dr. Berg.
Watch the video below to learn more about the amazing health benefits of coconut oil.
7 benefits of coconut oil
Coconut oil contains saturated fat, which has received some negative press, linking it to an increased risk of heart disease. However, this claim is inaccurate.
In fact, research published in Clinical Nutrition suggests that the saturated fatty acids in coconut oil may increase the production of beneficial high-density lipoprotein (HDL) cholesterol, which has been found to support cardiovascular health.1
Here are seven coconut oil health benefits.
1. Supports weight loss
Coconut oil is an exceptional source of MCTs, a group of medium-chain fatty acids that are quickly absorbed and converted by the liver into ketones.
Ketones serve as an efficient alternative energy source for the body and promote the metabolic shift into ketosis, where fat is used for fuel instead of glucose.
MCTs may support weight loss by promoting fat burning and helping sustain steady energy levels. Their rapid conversion into ketones can also help curb appetite, which may contribute to reduced calorie intake over time.
2. Antiviral and antimicrobial properties
Coconut oil is a rich source of saturated fatty acids, including lauric acid and caprylic acid. These saturated fats have potent antimicrobial and antifungal properties that support strong immune system defenses and may help reduce the risk of microbial infection.
Caprylic acid is known for its antibacterial properties and may help mitigate digestive issues linked to harmful bacteria and yeast overgrowth, such as Candida albicans.
Additionally, lauric acid is valued for its antiviral and antimicrobial properties, offering potential support against common pathogens such as Helicobacter pylori and Escherichia coli.
Notably, lauric acid is found almost exclusively in coconut oil, coconut milk, and palm oil.
3. Promotes heart health
Coconut oil is a rich source of natural saturated fats, which may help support cholesterol balance.
Research published in Lipids suggests that coconut oil consumption can help reduce low-density lipoprotein (LDL) cholesterol while increasing HDL cholesterol, potentially contributing to improved cardiovascular markers.2
Excess abdominal fat is a known risk factor for heart-related conditions, including high blood pressure. The MCTs in coconut oil may encourage fat metabolism, which can help reduce belly fat and support overall heart health.
4. Enhances brain function
Lauric acid, a key component of coconut oil, is known for its antioxidant effects, which may help protect brain cells from oxidative stress and support overall cognitive function.
In addition, the MCTs in coconut oil are quickly transformed into ketones, which serve as a clean and highly efficient fuel source for the brain, thereby promoting mental clarity and focus.
5. Better mood regulation
Incorporating coconut oil into your diet may help improve mood regulation and reduce feelings of anxiety and depression over time.
It’s believed that MCTs enhance the brain’s responsiveness to dopamine, the neurotransmitter linked to pleasure, reward, and emotional well-being.
Additionally, evidence published in Heliyon noted that lauric acid oil has shown promising anti-inflammatory effects, which may support brain health and help alleviate symptoms of mood-related conditions.3
6. Promotes dental health
Incorporating coconut oil into your oral care routine can have notable benefits for dental health.
Coconut oil pulling, a practice rooted in traditional Ayurvedic medicine, has long been used to promote oral hygiene by reducing harmful bacteria, supporting gum health, and helping maintain strong, healthy teeth.
This has been confirmed by a study published in the Journal of Traditional and Complementary Medicine, highlighting that coconut oil pulling promotes oral health by lowering levels of potentially harmful bacteria, reducing plaque formation, and decreasing the risk of gum disease.4
7. Supports healthy skin and hair health
Pure coconut oil has long been celebrated for its natural ability to nourish both skin and hair. Rich in unique fatty acids, it helps lock in moisture, keeping skin hydrated and promoting healthy hair.
Coconut oil is an excellent remedy for dry and flaky skin as it helps reduce moisture loss while soothing irritation.
In addition, coconut oil’s lauric acid content offers both hydrating and antimicrobial benefits, helping protect against skin infections and inflammation while strengthening the skin’s protective barrier.
For hair care, extra virgin coconut oil works wonders on frizz and dryness. Lauric acid can penetrate the hair shaft, conditioning and moisturizing it to leave your hair smooth, detangled, and nourished.
Its antimicrobial and anti-inflammatory properties also support scalp health, helping manage dandruff and promote overall scalp wellness.
Additionally, coconut oil can serve as a mild sunscreen, providing natural protection by blocking about 20 percent of harmful ultraviolet (UV) rays, making it an effective option for both skin and hair protection against sun damage.
How to use coconut oil
Coconut oil is a versatile fat with many health benefits that can be used in more ways than just for cooking.
Here are several ways you can incorporate coconut oil into your wellness routine.
In the kitchen
Coconut oil has a high smoke point, making it safe for high-heat cooking methods like sautéing, frying, and roasting. Its mild flavor also makes it a versatile choice for baking and cooking.
Because it’s rich in saturated fats, coconut oil remains solid at room temperature, making it an excellent ingredient for keto fat bombs and other low-carb recipes.
To enjoy its many health benefits, consider replacing oils like vegetable, soybean, or sunflower oil with coconut oil in your meals. You can even stir it into bulletproof coffee or blend it into smoothies for added creaminess.
For the best quality, opt for extra virgin coconut oil, as it’s minimally processed and retains more nutrients, and avoid coconut oils made from dried coconut meat, which are often lower in quality.
Store coconut oil in a cool, dark place with a tight-fitting lid, as virgin coconut oil has a long shelf life and can last up to five years, making it a durable kitchen staple.
In the bathroom
Unprocessed, cold-pressed extra virgin coconut oil is ideal for skin, hair, and dental care. It can be used as a moisturizer or face mask for clean skin, though those with oily skin should limit its use.
For oral health, try oil pulling by swishing one tablespoon of coconut oil in your mouth for 10 minutes, similar to mouthwash, then rinse.
Coconut oil is also great for deep conditioning your hair and scalp, helping reduce frizz and promoting shine.
Key takeaways
Given its numerous health benefits, it’s no wonder that coconut oil is considered one of the healthiest fats for your body linked to a healthy weight and enhanced brain function.
In addition, coconut oil offers a natural, chemical-free solution for softening skin, improving oral hygiene, and providing a nourishing treatment for hair.
FAQ
1. Is coconut oil good for weight loss?
Yes, coconut oil can support weight loss. It is rich in medium-chain triglycerides (MCTs), a type of saturated fat that boosts metabolism by converting fatty acids into energy, helping the body burn more fat for fuel and potentially aiding in weight management.
2. Is coconut oil healthy?
Yes, coconut oil is considered healthy as it’s a rich source of beneficial fats, particularly MCTs, which can support metabolism, brain function, and heart health.
3. Can I have coconut oil daily?
Yes, coconut oil can be part of a balanced diet when used in moderation. It works well for cooking, baking, sautéing, or mixing into smoothies and coffee to add a creamy texture.
4. What are the benefits of coconut oil?
Coconut oil has numerous health benefits. It supports a healthy weight, promotes cholesterol balance, lowers cardiovascular risk factors, and provides fatty acids that are quickly converted into energy.
Coconut oil can also support skin barrier function, improve hair and scalp health, and reduce potentially harmful oral bacteria, resulting in lower plaque buildup.
5. How much coconut oil should I have per day?
To get the most health benefits, consume 1 to 2 tablespoons of extra virgin coconut oil daily.
6. Is coconut oil healthier than olive oil?
Both coconut oil and olive oil are healthy dietary fats with many health benefits.
While coconut oil contains more saturated fat and MCTs, olive oil is rich in polyphenols and antioxidants. To get the maximum health benefits, consume both oils regularly.
7. What is the fat content of coconut oil?
Coconut oil is composed entirely of fat, with about 90 percent being saturated fat. It’s especially rich in MCTs such as lauric acid, myristic acid, and palmitic acid, which are known for their unique digestion and energy-conversion properties. In addition, it contains small amounts of unsaturated and long-chain fatty acids.
8. Are there benefits to using coconut oil for skin?
Yes, coconut oil is deeply nourishing for the skin, helping to soften, moisturize, and protect it.
Lauric acid, a type of fatty acid, supports hydration by minimizing moisture loss, while its natural antimicrobial and anti-inflammatory properties promote a healthy skin barrier and may aid in soothing irritation and supporting the healing process.
9. How many calories are in coconut oil?
Coconut oil contains 117 calories per tablespoon.
10. Is coconut oil good for your heart?
Yes, coconut oil is heart-healthy. Lauric acid in coconut oil supports healthy cholesterol levels by increasing beneficial high-density lipoprotein. This type of cholesterol protects your arteries and heart and is associated with lower risks of heart disease.
11. Can I have coconut oil while fasting?
Coconut oil does break a fast, as it contains calories and fat. If you’re intermittent fasting, enjoy coconut oil only during your eating window.
12. Does coconut oil contain too much cholesterol?
Coconut oil contains no cholesterol, as it is a plant-based fat.
Sources
- https://www.sciencedirect.com/science/article/abs/pii/S0261561418325949 ↩︎
- https://pubmed.ncbi.nlm.nih.gov/19437058/ ↩︎
- https://www.sciencedirect.com/science/article/pii/S2405844020307374 ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198813/ ↩︎
