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Learn the Top Health Benefits of Coconut Oil

Learn the Top Health Benefits of Coconut Oil
Key Takeaways
  • Coconut oil may support weight management due to its medium-chain triglycerides (MCTs), which can help promote fat loss. However, it is high in calories, it must be consumed in moderation to avoid potential weight gain. 

  • Coconut oil may benefit skin and hair health. It boosts skin hydration, improves skin function, and reduces inflammation. Additionally, it can nourish dry, damaged hair, promoting strength and enhancing its appearance.

  • Coconut oil may improve oral health, helping reduce plaque and gingivitis, though it should not replace regular brushing and flossing as part of a complete dental hygiene routine.

Coconut oil has become a popular staple in kitchens and beauty routines around the world. It is touted for its versatility and potential health benefits, which range from aiding in weight management to enhancing skin and hair health. This tropical oil is often praised for its unique nutritional properties, particularly its medium-chain triglycerides (MCTs), which some studies suggest may help with fat loss. 

Beyond its culinary uses, coconut oil is also valued for its potential to improve oral health and reduce inflammation. However, despite its many positives, experts caution against excessive consumption due to its high calorie and saturated fat content. Continue reading to explore the various benefits and considerations of incorporating coconut oil into your lifestyle.

Weight Management

Coconut oil contains a type of saturated fat called medium-chain triglycerides (MCTs). Some studies have found that replacing long-chain triglycerides (LCTs) with MCTs can significantly improve weight loss. Additionally, a meta-analysis of nine studies showed that compared to other oils and fats, coconut oil consumption significantly decreased body weight, body mass index (BMI), and fat mass percentage. However, coconut oil consumption did not significantly change waist circumference, waist-to-hip ratio, or fat mass. An important takeaway from this study is that coconut oil can improve weight loss when it replaces other fats in the diet, not when added to what you already eat.

However, experts advise caution in eating coconut oil for weight loss as it is calorie-dense. One teaspoon of coconut oil (4.5 grams) contains 40 calories. Therefore, coconut oil can contribute to weight gain if consumed excessively. More studies are necessary to better understand the role of coconut oil consumption and weight management. 

 

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Hair and Skin Health

Research suggests that the lauric acid in coconut oil has antibacterial properties. In addition, its natural oil content can enhance skin hydration, relieve dry skin, and support the skin barrier.

Double-blind studies have found that coconut oil is more effective than mineral oil in improving the severity of symptoms in people with skin conditions such as atopic dermatitis (eczema). This finding is based on the SCORAD score, which doctors use to measure the severity of a person’s dermatitis symptoms. 

Peer-reviewed research also suggests that people who regularly use coconut oil for hair care have more flexible hair strands and less hair breakage.

Therefore, using coconut oil as part of your daily hair and skin care routine may have health benefits.

Oral Health Benefits

Studies have found that coconut oil pulling may benefit oral health and dental hygiene. One study found that coconut oil pulling (swishing coconut oil in one's mouth) is a safe and effective alternative to chlorhexidine mouthwash

Other studies have shown coconut oil mouthwash can reduce plaque-induced gingivitis (gum inflammation). However, dentists warn that you should not use coconut oil as a substitute for dental hygiene measures such as brushing your teeth twice a day and flossing daily.

Anti-Inflammatory and Antioxidant Properties

Studies in rats have found that virgin coconut oil has antioxidant and anti-inflammatory properties and may protect against nephrotoxicity (kidney damage) caused by cancer treatments like methotrexate. However, more research is needed to understand these effects in humans.

Blood Sugar Regulation

Animal studies have shown that coconut oil may help control blood glucose. Some studies suggest that the medium-chain fatty acids (MCTs) in coconut oil may prevent and treat metabolic syndrome (a collection of conditions that increase the risk of heart disease, including type 2 diabetes, high cholesterol, high blood pressure, and belly fat). However, more research is needed in humans to confirm these beneficial effects.

What Is Coconut Oil?

Coconut oil is obtained from the coconut tree (Cocos nucifera), which grows in tropical and subtropical regions worldwide. It has many applications, from cooking to beauty and wellness. Due to its high content of saturated fatty acids, coconut oil is the only plant-based vegetable oil that is solid at room temperature.

One of the extraction processes for coconut oil is cold-pressing, which uses mechanical methods instead of heat to produce virgin or extra-virgin coconut oil. The other methods are hot-pressing and solvent extraction, which use heat and chemicals. While these methods provide a higher yield of coconut oil, they destroy some of the nutrients and beneficial components in coconut oil. Therefore, they are considered inferior to cold-pressed methods.

Types of Coconut Oil: Extra Virgin Coconut Oil vs. Refined Coconut Oil

The key difference between refined coconut oil vs virgin coconut oil is in the extraction process. Refined, bleached, and deodorized coconut oil is obtained from dried coconut meat using a processing method that involves chemicals and high heat. This method deactivates some of the bioactive components, such as tocopherols and polyphenols in coconut oil. Because of the refining process, refined coconut oil has less taste and fragrance. 

Virgin or unrefined coconut oil is obtained from fresh coconut meat and mature coconut kernels. It is extracted mechanically without heat or chemicals, which helps retain its taste and fragrance.

Fractionated vs Regular Coconut Oil

Fractionated coconut oil is tasteless, odorless, and tends to be more expensive than regular coconut oil. Here’s how the two are different.

The primary fatty acid in regular coconut oil is lauric acid. It is a medium-chain fatty acid that makes up 48% of the fat content of regular coconut oil. Fractionated coconut oil is a type of coconut oil from which lauric acid (C12) and long-chain fatty acids have been removed. The two main remaining fatty acids in fractionated coconut oil are caprylic acid (octanoic acid or C8) and capric acid (decanoic acid or C10). 

Medium-chain fatty acids (MFCAs) like C8 and C10 are metabolized differently. They go directly from the digestive tract to the liver and are metabolized like carbohydrates, providing a quick energy source that can fuel brain cells. The body can also convert MCTs into ketones (a high-fat, low-carb ketogenic diet is recommended for certain medical conditions like epilepsy). 

Nutritional Profile of Coconut Oil

Key nutrients in 1 tablespoon (tbsp) of coconut oil (13.6 grams) are as follows:

NutrientQuantity
Energy121 kcal
Protein0 grams
Carbohydrates0 grams
Fiber0 grams
Sugar0 grams
Total fats13.5 grams
Saturated fats11.2 grams
Monounsaturated fats0.861 grams
Polyunsaturated fats0.231 grams
Calcium0.136 mg
Iron0.007 mg
Zinc0.003 mg
Choline0.041 mg
Vitamin E0.015 mg
Vitamin K0.082 mcg

Medium-Chain Fatty Acids

About 65% of coconut oil's fats are medium-chain fatty acids, mainly lauric acid (48%) and caprylic and capric acids. These medium-chain fatty acids are responsible for many of the oil's health benefits.

Comparison With Other Oils (e.g., Olive Oil)

Here is a comparison of coconut oil's smoke point and fat content versus other cooking oils.

OilSmoke PointSaturated FatUnsaturated Fat
Coconut oil350oF92%8%
Olive oil400oF15%85%
Soybean oil320oF15%85%
Canola oil450oF7%93%
Sunflower oil450oF11%89%
Butter320oF66%34%

Note: The smoke point is the temperature at which an oil starts smoking and producing harmful chemicals—the more refined the oil, the higher the smoke point (generally). Oils with a higher smoke point are suitable for high-heat cooking, such as deep frying.

Potential Risks of Coconut Oil: High Saturated Fat Content

Possible Side Effects on Heart Health

Coconut oil is 92% saturated fat, which is one-third more than butter. Eating too much saturated fat can raise low-density lipoprotein (LDL) or bad cholesterol, a key cardiovascular risk factor. Therefore, consuming coconut oil in excess amounts could increase your risk of heart disease, heart attack, and stroke.

Effects on Blood Cholesterol 

A systematic review of studies reveals that the effects of coconut oil on blood cholesterol levels are conflicting and need to be researched further. Some studies have found that daily consumption of virgin coconut oil may increase high-density lipoproteins (HDL, also known as good cholesterol). However, a meta-analysis of 16 studies showed that saturated fat intake in the form of coconut oil increases low-density lipoprotein (LDL) or bad cholesterol. Therefore, coconut oil may increase the levels of both good and bad cholesterol.

Practical Uses of Coconut Oil

Cooking

Coconut oil has a pleasant taste and enticing aroma. It is widely used as a cooking oil in Asian cuisine. Its high saturated fat content and a smoke point of 350oF make it an ideal oil for sauteing. Other ways to use coconut oil include adding it to salad dressings, smoothies, and iced coffees. Eating coconut flesh raw is also an option - the fresh meat is a good source of fiber and protein.

Beauty and Skincare

Coconut oil can be used as a natural skin moisturizer and skin protectant. It also works well as a makeup remover and lip balm. In addition, you can try mixing coconut oil with hair-nourishing ingredients like honey and yogurt for a homemade hair mask.

Other Uses

  • Oil Pulling: Place a teaspoon of coconut oil in your mouth and swish it without swallowing for approximately 15-20 minutes. Later, rinse your mouth and brush your teeth.

  • Massage: People apply coconut oil to their bodies for its hydrating effects. A coconut oil body massage can also relax muscles and improve blood circulation. Use warm coconut oil for best results.

  • Aromatherapy: Incorporate coconut oil into your relaxation routine by blending it with essential oils like lavender or peppermint.

Frequently Asked Questions About Coconut Oil

Is Coconut Oil Good For You?

Coconut oil consumption can be good for you if done in moderation. Eating too much saturated fat is linked to an increased risk of heart disease. To get the health benefits of coconut oil, limit yourself to a small amount (no more than one tablespoon a day).

What Is Coconut Oil Good For?

Some of coconut oil's best-known benefits are skincare and wellness. The fats in coconut oil provide a barrier that helps retain moisture in the skin. Coconut oil can also reduce skin inflammation and irritation. Other potential benefits of coconut oil include improved oral health, weight management, and control of blood sugar and cholesterol levels, but more research is needed to confirm these health benefits.

Is Eating A Spoonful of Coconut Oil Everyday Good For You?

Eating one tablespoon of coconut oil every day may be good for you. Coconut oil has various health benefits. But you should know that coconut oil contains 92% saturated fat and virtually no other nutrients. 

Dietary guidelines from the American Heart Association are to get no more than 10% of your daily calories from saturated fat. If you are on a 2,000-calorie diet, you should get no more than 200 calories from saturated fat. 

One tablespoon of coconut oil has 121 calories, so the maximum amount of saturated fats you should consume daily is about 1.5 tablespoons of coconut oil. If you choose to eat coconut oil every day, you should also watch other saturated fats in your diet, such as red meat and full-fat dairy.

Does Coconut Oil Have Side Effects?

Yes, coconut oil can have side effects, such as:

  • High cholesterol and increased risk of heart disease.

  • Nausea and stomach upset if consumed in large amounts.

  • Clogged pores in the skin, which can cause acne.

  • Allergic reaction (skin rash, hives, itching).

What's Healthier, Coconut Oil or Olive Oil?

Doctors recommend using nontropical vegetable oils, such as olive oil, for cooking rather than tropical oils like coconut and palm oil. In terms of dietary fats, coconut oil has 92% saturated fat, while olive oil has 15% saturated fat. Unlike olive oil, coconut oil is high in saturated fat. Olive oil is, therefore, considered more heart-healthy than coconut oil. However, medium-chain triglycerides in coconut oil have several health benefits. Therefore, using coconut oil as an edible oil in moderation may be a reasonable choice.

Is Coconut Oil Good For The Heart?

Coconut oil contains 92% saturated fatty acids, which are not healthy for the heart. Research has shown that unsaturated fatty acids are more beneficial for heart health than saturated fats. 

How to Store Coconut Oil?

Coconut oil should be stored at room temperature in a cool, dark place. It does not need to be refrigerated unless you want it to be solid.

Is It Good To Apply Coconut Oil On The Body Daily?

Coconut oil has moisturizing properties and can be applied to the body daily after showering or bathing. Dermatologists recommend it for drier areas such as the hands, feet, knees, and elbows.

Can We Apply Coconut Oil On The Face?

Coconut oil can be applied to the face, but dermatologists warn against overdoing it. It is comedogenic, meaning it can clog pores and cause acne breakouts and milia. People with dry skin may find coconut oil hydrating, while those with oily skin may want to avoid using it on the face.

How To Use Coconut Oil For Vaginal Dryness?

It is generally safe to use coconut oil on the external part of your vagina; however, you should talk to your healthcare provider before doing so. It may also be helpful to do a patch test on a small area of your skin before applying coconut oil to your private parts.

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