Professional Documents
Culture Documents
16 Proven Health Benefits of Coconut Oil
16 Proven Health Benefits of Coconut Oil
16 Proven Health Benefits of Coconut Oil
Coconut oil may sound exotic and delicious…but how can you use it in daily life?
Well, for starters, the health benefits of coconut oil include improving heart health by
increasing the HDL cholesterol levels, promoting weight loss, relieving symptoms of
yeast infections, skin and hair care, improving digestion, and boosting immunity. The
oil is not just used in tropical countries, where coconut plantations are abundant, but
also in the U.S., Canada, Europe, and Australia. People are discovering the wonders
that this oil can create, and it is again gaining popularity throughout the world.
Health Benefits
Coconut oil has several health benefits, the most important ones being its usefulness
coconut oil helps to increase the levels of HDL cholesterol (good cholesterol) that aids
in improving heart health. [1] However, Willett has advised using coconut oil
sparingly as most of the research conducted on coconut oil and its effect on
Research from the 2009 journal Lipids suggests that coconut oil appears to
be useful for promoting weight loss and in particular for reducing abdominal
obesity. [2]
It is also easy to digest — as compared to other edible oils — and helps in healthy
functioning of the thyroid and endocrine system. Further, according to a 2011 pilot
the body’s metabolic rate by removing stress on the pancreas, thereby, burning more
energy and helping obese and overweight people (specifically males) lose
A 2016 review study led by Laurene Boateng et al. [4] states that 50 percent of fats
found in coconut oil are medium chain triglycerides (MCTs), such as lauric acid.
These acids are absorbed easily by the intestine and can be used by the body to
produce energy. Further, the MCTs do not participate in the transport or biosynthesis
of cholesterol.
In a research study conducted on 116 coronary artery disease patients, it was observed
that a diet rich in extra virgin coconut oil led to an increase in good cholesterol levels
(HDL cholesterol) and decrease in bad cholesterol levels (LDL cholesterol). [5]
Another study suggests that intake of this oil may help in maintaining healthy lipid
If you are using coconut oil often, check your cholesterol levels regularly. If you find
them increasing, it is better to stop or cut down on it. In any case, consult a
professional medical practitioner before you start consuming coconut oil extensively.
Hair Care
Do you know the reason for the long and shining hair of women in tropical coastal
Women in tropical, coastal regions of the world use this oil for their hair almost daily.
This thick, butter-like oil helps in the healthy growth of your hair and gives a shine to
those strands. A study published in the Journal of Cosmetic Science found that
coconut oil is also highly effective in reducing protein loss, which, if unchecked, can
lead to various unhealthy qualities in your hair. [7] Due to low molecular weight, it is
able to penetrate the hair shaft and prevent hair damage. [7]
This is one of the reasons why it is used as a hair care oil, and in the manufacturing of
various conditioners and dandruff-relief creams. The best variety for healthy hair
is organic extra virgin coconut oil. Just apply it topically to your hair or use a coconut
Worried about damaged hair? Again coconut oil is one solution. It is an excellent
conditioner and helps the re-growth process of damaged hair. It also provides the
fatigue. [8]
By regularly massaging your head with it, you can ensure that your scalp is dandruff
free, even if your scalp is chronically dry. It also helps in keeping your hair and
Skin Care
Did you know that coconut oil works great for skin? According to a 2018 study on
the effects of plant oils on the skin, coconut oil is found to be rich in antibacterial,
It may also aid in treating various skin problems that include the following:
Eczema & psoriasis: Topical application of virgin coconut oil can reduce the severity
of these conditions.
UV radiation: Research suggests that the use of coconut oil protects the skin against
Dermatitis: A 2015 study by Allison L. Goddard and Peter A. Lio suggests that
Skin wound: Virgin coconut oil helps to speed up wound healing given its indicated
skincare properties.
research found that coconut oil is a safe and effectivemoisturizer for the
skin. [13] Pure cold-pressed, organic, non-GMO coconut oil is an excellent massage
oil that can be used for all types of skin, including dry skin.
effects of bacteria, such as Staphylococcus aureus that causes pimples and other skin
infections.
Unlike mineral oil, there is a little chance of having any adverse side effects on the
skin from the application of this oil. Therefore, it has been safely used for thousands
like soaps, lotions, and creams that are used for skin care. What’s more, it also delays
the appearance of wrinkles and sagging of skin, which normally accompany aging.
Recent research led by Dr. De la Rubia Orti JE et al. [14] suggests that the use of
language and orientation areas. Another study published in the Annals of the New
York Academy of Sciences indicates that MCTs found in coconut oil are a great source
of ketone associated with improving memory. [15] [16] But more clinical and
scientific data is needed to ascertain whether coconut oil actually boosts the
functioning of the brain. The National Institute of Aging is currently running a clinical
excessive and uncontrolled growth of yeast called Candida albicans in the stomach.
A study published in the Journal of Medicinal Food by Dr. David Olusoga Ogbolu et
al. [18] on coconut oil suggests that it provides relief from the inflammation caused
by candida, both externally and internally. Its high moisture retaining capacity keeps
the skin from cracking or peeling off. Capric acid, caprylic acid, caproic acid, myristic
acid, and lauric acid found in coconut oil help in eliminating Candida albicans.
Further, unlike other pharmaceutical treatments for candida, the effect of coconut oil
is gradual and not drastic or sudden, which gives the patient an appropriate amount of
time to get used to the withdrawal symptoms or Herxheimer reactions (the name given
elimination of these fungi). But in the treatment of this condition, people should
systematically and gradually increase their dosages of coconut oil, and shouldn’t
Many research studies suggest that the use of oil pulling is effective against
al. [22] suggests that oil pulling using coconut oil can be an effective procedure in
Seizure Control
A research study by Pishan Chang et al. [23] states that the MCT ketogenic diet is
used in treating refractory childhood epilepsy. Another study indicates its use for
treating drug-resistant epilepsy. Further, Chomtho K et al. in their research found that
this diet is also effective in Thai children suffering from intractable epilepsy. [24] It
Due to the presence of MCTs in coconut oil, they may be used as a part of the
Other Benefits
Antimicrobial Effects: According to the Coconut Research Center, coconut oil kills
the viruses that cause influenza, measles, hepatitis, herpes, SARS, and other serious
health risks. [26] It also kills bacteria that cause ulcers, throat infections, urinary tract
infections, pneumonia, and gonorrhea. Finally, coconut oil may also aid in
eliminating fungi and yeast that cause ringworm, athlete’s foot, thrush, and diaper
rash.
Kidney & Liver Health: The presence of medium chain triglycerides and fatty acids
in coconut oil may help in preventing kidney, liver and gallbladder diseases. Coconut
oil is also believed to be useful in keeping the pancreas healthy by giving relief
benefits.
Digestive & Immune System: The saturated fats such as lauric acid and monolaurin
properties. [27] These properties may help in dealing with various bacteria, fungi, and
Using this oil has been shown to mildly help the following:
Stress relief: Pure coconut carrier oil for aromatherapy is very soothing and helps
remove stress. Applying it to the head, followed by a gentle massage, helps eliminate
mental fatigue. According to research by Dr. Swee Keong Yeap et al., virgin coconut
oil gives relief from stress and has antioxidant properties. [28]
Wound healing: When applied to infected areas, coconut oil forms a chemical layer
that protects the infected body part from external dust, air, fungi, bacteria, and viruses.
Diabetes: Pure coconut oil helps in controlling blood sugar, and improves the
Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb
important minerals. These include calcium and magnesium, which are necessary for
the development of bones. Thus, it is very useful for women who are prone to
are dieting. The reason behind this is that it contains fewer calories than other oils, its
fat content is easily converted into energy, and it does not lead to accumulation of fat
in the heart and arteries. It helps boost energy and endurance and enhances athlete
performance.
Nutrition Facts
Oil, coconut
Serving Size :
Nutrient Value
Water [g] 0.03
Energy [kcal] 892
Protein [g] 0
Total lipid (fat) [g] 99.06
Carbohydrate, by 0
difference [g]
Fiber, total dietary [g] 0
Sugars, total [g] 0
Calcium, Ca [mg] 1
Iron, Fe [mg] 0.05
Magnesium, Mg [mg] 0
Phosphorus, P [mg] 0
Potassium, K [mg] 0
Sodium, Na [mg] 0
Zinc, Zn [mg] 0.02
Vitamin C, total ascorbic 0
acid [mg]
Thiamin [mg] 0
Nutrition Facts
Oil, coconut
Serving Size :
Nutrient Value
Riboflavin [mg] 0
Niacin [mg] 0
Vitamin B-6 [mg] 0
Folate, DFE [µg] 0
Vitamin B-12 [µg] 0
Vitamin A, RAE [µg] 0
Vitamin A, IU [IU] 0
Vitamin E (alpha- 0.11
tocopherol) [mg]
Vitamin D (D2 + D3) [µg] 0
Vitamin D [IU] 0
Vitamin K 0.6
(phylloquinone) [µg]
Fatty acids, total 82.48
saturated [g]
Fatty acids, total 6.33
monounsaturated [g]
Fatty acids, total 1.7
polyunsaturated [g]
Fatty acids, total trans [g] 0.03
Cholesterol [mg] 0
Caffeine [mg] 0
Sources include
: USDA [29]
oil contains 0 cholesterol and is a good source of energy, lipids, and various other
More than 90% of coconut oil consists of FFAs or free fatty acids, saturated fats
(Don’t panic! It’s not as bad as it sounds, read until the end of this and your opinion
may change). A recent study by Laurene Boateng et al. suggests that coconut oil
also contains a few unsaturated fatty acids, such as monounsaturated fatty acids and
polyunsaturated fatty acids. [30] Virgin coconut oil is no different from this.
Most of them are medium chain triglycerides, which are supposed to assimilate well
Lauric acid: It is the chief contributor, representing more than 40% of the total,
followed by capric acid, caprylic acid, myristic acid, and palmitic acid. The human
body converts lauric acid into monolaurin. Lauric acid is helpful in dealing with
Capric acid: It reacts with certain enzymes secreted by other bacteria, which
antifungal properties
Stearic acid: This acid has cleansing and solidifying properties. No wonder it is used
The oil contains polyunsaturated fatty acids- linoleic acid, monounsaturated fatty
Poly-phenols
Coconut contains gallic acid, which is also known as phenolic acid. These
polyphenols are responsible for the fragrance and the taste of coconut oil. Virgin
Apart from the above mentioned fatty acids it also contains fatty chlorides, fatty
Skin moisturizer
Culinary applications
Carrier oil
Use as carrier oil: Carrier oils are those oils, which easily penetrate or absorb into the
skin, facilitating seepage or absorption of other oils (such as essential oils) and herbal
extracts when mixed into it. It is easily absorbed through the skin’s pores and thus is
Furthermore, being one of the most stable oils, it doesn’t go rancid, nor does it let the
other oils, herbal extracts, or medicines spoil inside of it. It does not alter the
properties of the oils and herbs mixed with it. It also protects the herbs and oils from
Coconut oil is expensive in several countries; however, in tropical countries, its cost is
low enough to make it affordable as a carrier oil. It is best to use pure and fractionated
Where to buy?
Coconut oil is easily available online and in supermarkets. All you need to do is
Unlike most other oils, coconut oil has a high melting point – about 24 to 25 degrees
Celsius, or 76-78 Fahrenheit. Therefore, it is solid at room temperature and melts only
when the temperature rises considerably. It is often in this form and is not supposed to
If you are using it for topical purposes, especially hair care, just melt the oil (if it is
You can also take some oil out and put it in a small bowl and warm it. Then, take the
or vegetable oil.
In colder countries, the oil comes in good, broad containers. However, if you get it in
a pack (tetra-pack or plastic pouch), after opening the pack, be sure to keep the oil in
containers with a tight lid and broad mouth. This will help you scoop it out with a
spoon if it solidifies. Also, be sure you seal the container well to avoid any attention
of insects or rodents!
EDITOR'S PICK