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A jar of coconut oil, a small glass bottle of another oil, and several cut-open coconuts are arranged on a wooden surface, with a sprinkle of cinnamon adding warmth and highlighting the health benefits of this spice.

The Top 12 Evidence-Based Health Benefits of Coconut Oil


Health benefits of coconut oil begin with its origin as a plant-based fat extracted from the meat of mature coconuts (Cocos nucifera). Traditionally, it has been a dietary staple and medicinal remedy in tropical regions, particularly in Southeast Asia and the Pacific Islands.

In Ayurvedic medicine, coconut oil has been used for thousands of years to treat a wide range of ailments, from digestive issues to skin conditions. Its versatility in traditional medicine highlights its importance beyond culinary uses. Today, coconut oil is praised for its health benefits and is widely used in cooking, skincare, and as a natural antifungal remedy (Boateng et al., 2016).

Coconut oil is an increasingly popular cooking oil, often praised for its array of health benefits, coconut oil is a versatile product with applications in cooking, cosmetics, and even industrial uses.

The Composition of Coconut Oil

Coconut oil can become a solid fat below 25°C (77°F) and transforms into a clear liquid at higher temperatures. Unrefined, or virgin, coconut oil retains a distinct coconut aroma, which appeals to many for its natural, tropical scent. Coconut oil is particularly high in MCTs, Medium Chained Triglycerides.

Medium-Chain Triglycerides (MCTs)

MCTs, or medium-chain triglycerides, are a type of saturated fat commonly found in coconut oil, palm kernel oil, and dairy products like milk and cheese.

They are composed of fatty acids that have a medium chain length, typically containing 6 to 12 carbon atoms. This unique structure distinguishes them from long-chain triglycerides (LCTs), which are found in most other dietary fats, such as those in fish, avocado, nuts, seeds, and olive oil.

The medium length of MCTs gives them unique properties. Unlike LCTs, which require bile acids and enzymes for digestion, MCTs are rapidly absorbed and processed by the liver (Shah et al., 2017).

Once in the liver, MCTs are either converted into ketones or used immediately as a quick source of energy. Ketones, produced when the liver breaks down fats, serve as an alternative energy source for the body, particularly when glucose is limited (Cantrell et al., 2023).

Health Benefits of MCTs

MCTs are known to have various health benefits, including improved digestion and immune support, making coconut oil a unique fat compared to long-chain fatty acids found in most other cooking oils. The unique chemical composition of coconut oil is what sets it apart from other oils.

Additionally, MCTs have been shown to support digestive health, enhance immune function, and improve metabolic processes (Rial et al., 2016). Rich in medium-chain triglycerides (MCTs), coconut oil is easily digestible and quickly converted into energy by the body, rather than being stored as fat. This makes it a valuable ingredient for supporting weight loss and metabolic health.

  • Promote Weight Loss
  • Due to the rapid digestion and absorption of MCTs, they are less likely to be stored as fat, which may promote weight loss more effectively than other fatty acids (He et al., 2024).
  • Quick Energy Source
  • One of the key components of coconut oil is its high concentration of medium-chain triglycerides (MCTs). These MCTs, including lauric acid, capric acid, and caprylic acid, are metabolised more rapidly by the body, providing a quick source of energy and potentially supporting weight loss (Jadhav et al., 2022).
  • Anti-Microbial
  • Cold-pressed, unrefined coconut oil retains the maximum amount of beneficial compounds like lauric acid, caprylic acid, and capric acid, all of which contribute to its antimicrobial properties. (Bhardwaj et al 2023).
Halved coconut, coconut oil in a jar, and a wooden spoon with coconut oil on a rustic wooden surface highlight the rich benefits of fats and oils. These natural sources underscore the vital functions of fats and oils in the body for energy storage and nutrient absorption.

Cold-Pressed vs Refined Coconut Oil

Coconut oil is available in both unrefined (virgin) and refined forms. Unrefined coconut oil is cold-pressed from fresh coconut meat and retains much of the coconut’s natural aroma and beneficial compounds like antioxidants.

Refined coconut oil, on the other hand, undergoes processing, which may strip away some of its health-promoting properties (Liu et al., 2019).

While refined coconut oil has a higher smoke point and is often preferred for high-heat cooking, unrefined coconut oil is generally considered to have more health benefits due to its natural state.

My recommendations are to purchase the virgin cold-pressed coconut oil. It has to smell and taste fresh, refined coconut oil has virtually no smell and very little taste. Read below about the main differences betqeen the two different types of coconut oil.

How Coconut Oil is Made

Coconut oil is derived from pressing the meat of coconuts, with the method of extraction affecting its quality and properties. The two main types of coconut oil are virgin coconut oil and refined coconut oil, with different processes used to create each.

Virgin Coconut Oil

  • Fragrant, distinct fresh coconut odour
  • Smoke point: Around 350°F, making it suitable for sautéing or baking but not for deep-frying.
  • Made mainly from fresh (sometimes dried) coconut meat, the milk is pressed to extract the oil.
  • The terms “virgin” and “extra virgin” are used interchangeably and not regulated like for olive oil.

Refined Coconut Oil

  • Flavourless and odourless
  • High smoke point: Around 400-450°F, making it suitable for high-heat cooking like frying.
  • Made from machine-pressed dried coconut meat (copra) to extract oil. Its then further processed.
  • Deodorising: The oil is heated or steamed to remove odour.
  • Bleaching: Filtering through clays to remove impurities and bacteria.
  • Chemical solvents like hexane are used for extraction by some manufacturers.

Coconut Oil Terms to Know

  • Expeller-Pressed: The oil is pressed using mechanical force, often with heat or steam.
  • Cold-Pressed: The oil is extracted without heat, keeping the temp below 120°F to retain nutrients.
  • Partially Hydrogenated: Some coconut oils undergo hydrogenation to extend shelf life, but this process creates trans fats, which should be avoided.

Coconut Oil Storage and Shelf Life

Coconut oil should be stored in a cool, dark location in a sealed container or in the refrigerator to prolong its shelf life. Storage duration depends on the type of processing, it’s interesting that the raw, unrefined coconut oils so much longer than the processed stuff.

  • Refined coconut oil: Lasts for a few months.
  • Virgin coconut oil: 2-3 years if stored properly.

How do you pick spoilage in coconut oil? Look for yellow discolouration of the oil, you may also notice odd-flavours or odours. Proper storage ensures that the oil remains fresh and free from spoilage.

The 12 Evidence Based Benefits of Coconut Oil

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1. Fat Burning and Weight-Loss Potential

Coconut oil contains 65% medium-chain triglycerides (MCTs), a type of saturated fat that is processed differently by the body. MCTs are known for their potential fat-burning properties (Hewlings 2020). A 2023 study showed that MCT supplementation during a low-calorie ketogenic diet significantly reduced body weight, BMI, and waist circumference. (Vetrani et al., 2023).

However, there’s no strong evidence that consuming coconut oil alone boosts calorie burning like pure MCT oil. More research is needed to understand its full weight loss potential.

Improves Satiety

Some believe coconut oil helps people feel fuller after meals, potentially reducing overall calorie intake. However, studies have shown that MCT oil, not coconut oil, has a stronger effect on improving satiety, meaning coconut oil may not significantly curb hunger or lead to lower calorie consumption (Maher et al., 2019). I’ll talk more about satiety and MCTs soon.

Weight Loss Considerations

A study in mice suggested coconut oil may be less likely to trigger weight gain and diabetes compared to other fats, but more human research is needed (Gao et al., 2022). Since coconut oil is calorie-dense (121 calories per tablespoon), consuming large amounts may lead to weight gain if it adds excess calories to your diet. Like other high-fat foods, it should be used in moderation.

Summary

MCTs found in coconut oil may increase fat burning, but it’s still unclear if coconut oil itself has the same effect. More research is required to confirm its role in weight loss.

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2. – Rapid Energy Source and Boosts Endurance

Quick Energy Supply

The medium-chain triglycerides (MCTs) in coconut oil provide a fast source of energy. Unlike long-chain triglycerides (LCTs), which are processed slowly through the lymphatic system before being stored or used for energy, MCTs are absorbed directly into the bloodstream from the small intestine. This allows your body to use MCTs for immediate energy, much like it does with carbohydrates. For this reason, MCTs are popular in sports nutrition for athletes who need quick energy.

Boosts Energy and Endurance

Coconut oil is not only easy to digest, but it also offers sustained energy and helps boost metabolism. The MCTs are quickly converted into energy by the liver, making coconut oil a popular choice for athletes, especially triathletes (Boateng et al., 2016). For a quick homemade energy boost, mix coconut oil with raw honey and chia seeds, and consume it 30 minutes before exercise.

Summary

Coconut oil’s MCTs are metabolised faster than long-chain fats, providing a rapid and efficient energy source that is ideal for both everyday use and athletic performance (Watanabe et al., 2022).

3d illustration of microscopic pathogens, highlighting their diverse structures.

3. Antimicrobial Effects

Coconut Oil Supports Digestive Health

Coconut oil has been shown to promote digestive health by balancing gut bacteria and reducing inflammation in the digestive tract.

The antimicrobial properties of lauric and caprylic acids help eliminate harmful bacteria, such as Helicobacter pylori, which is associated with stomach ulcers, and Candida, a yeast that can cause digestive discomfort when it overgrows. (Matsue et al., 2019).

This makes coconut oil an effective natural treatment for gut infections, promoting a healthier balance of gut flora.

Fighting Candida and Other Infections

Coconut oil is effective against Candida albicans, a common cause of yeast infections. Its anti-inflammatory and antimicrobial properties, especially monolaurin, help reduce fungal overgrowth and harmful bacteria (Ogbolu et al., 2007).

Lauric acid acts as both a bacteriostatic agent, preventing bacterial growth, and a bactericidal agent, killing certain bacteria (Matsue et al., 2019). Coconut oil’s antimicrobial properties, due to its high lauric acid content, help combat harmful microorganisms such as:

  • Staphylococcus aureus
  • Streptococcus mutans
  • Escherichia coli
  • Helicobacter pylori

Antifungal Benefits of Coconut Oil

Coconut oil’s antifungal properties, mainly from lauric, caprylic, and capric acids, make it useful in treating fungal infections like Candida and athlete’s foot. These fatty acids break down harmful fungi, making coconut oil a natural remedy for fungal conditions

Lauric Acid’s Antibacterial Action

  • Lauric Acid makes up about 50% of coconut oil’s MCTs and is effective against harmful microorganisms such as Staphylococcus aureus, Escherichia coli, and Helicobacter pylori. (Nitbani et al., 2024).
  • Acts as a bacteriostatic agent, preventing bacterial growth. (Cassilas-Vargas et al., 2021).
  • Functions as a bactericidal agent, killing bacteria. (Cassilas-Vargas et al., 2021).

Targeting Fungal Infections

  • Anti-Fungal: Coconut oil is effective in treating fungal infections like athlete’s foot, ringworm, and digestive Candida overgrowth (Ogbolu et al., 2007).
  • Topical Use: Applying coconut oil directly to fungal infections can help soothe and treat conditions like athlete’s foot or ringworm while boosting overall immune strength. (lyvehobu et al., 2024).

Summary

Lauric acid in coconut oil has antimicrobial properties that may help protect against harmful bacteria, fungi, and viruses. Its potential to fight infections like Candida and other fungal infections.

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4. Immune Support and Immune Boosting

Coconut oil supports the immune system by boosting the body’s natural defenses. Lauric acid and monolaurin stimulate white blood cells, helping the body fight bacterial, viral, and fungal infections. Coconut oil’s anti-inflammatory properties also reduce chronic inflammation, which is linked to various diseases, improving overall immune function.

Immune-Boosting Properties

  • Lauric Acid & Monolaurin: These compounds in coconut oil enhance immune responses by stimulating white blood cell activity, helping to fight infections. (Ghorbannezhad et al., 2022).
  • Cold and Flu Support: Coconut oil is beneficial during illness recovery, boosting the body’s natural defences against bacterial, viral, and fungal threats (Joshi et al., 2020).
  • Anti-Inflammatory: By reducing chronic inflammation, coconut oil supports immune function, improving the body’s ability to fight infections and reducing the risk of diseases like heart disease and arthritis. (Iddir et al., 2020).
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5. Appetite Control

MCTs and Satiety

Medium-chain triglycerides (MCTs), a primary component of coconut oil, may help increase feelings of fullness (satiety) and reduce food intake. This effect is thought to occur because MCTs are broken down in a way that produces molecules called ketones, which are known to influence hunger (Maher et al., 2019).

  • Ketones: These molecules may reduce appetite by acting on the brain’s chemical messengers or by altering hunger hormones like ghrelin, which triggers hunger (Maher et al., 2021).
  • Ketogenic Connection: Ketones are also prominent in ketogenic diets, where fats are used as the main energy source, leading to reduced food cravings.

However, while coconut oil is a rich source of MCTs, there’s no solid evidence to suggest that coconut oil itself reduces appetite more effectively than other oils. For example, a study showed that MCT oil has a more significant impact on satiety than coconut oil. (Watanabe et al., 2022).

Coconut Oil and Weight Loss

Despite its high fat content, coconut oil has shown potential benefits for weight loss, particularly due to the unique properties of MCTs.

  • Energy Creation: MCTs in coconut oil are rapidly converted into energy rather than being stored as fat, making it a no-carb oil ideal for those seeking weight loss (Gao et al.,2022).
  • Fat Burning: Studies show that capric acid (a component of MCTs) can reduce food intake and promote weight loss, particularly belly fat. (Langley et al., 1985).
  • Fasting Mimicry: A study published in the Obesity Research Journal observed that MCTs can stimulate fat breakdown similarly to fasting, allowing the body to use fat reserves more efficiently. (Lei et al., 2012).

Summary

Coconut oil, thanks to its high concentration of MCTs, may help control hunger and aid in weight loss by promoting fat burning and energy use. However, it may not be as effective as pure MCT oil in reducing appetite.

An elderly person with white hair covers their face with their hands while another person, facing away, listens intently. A nearby table holds a steaming mug of tea sprinkled with cinnamon, hinting at the comforting health benefits of cinnamon enjoyed during their conversation.

6. Epilepsy and Seizure Reduction

Ketogenic Diet and Epilepsy

Ketogenic diets, low in carbohydrates and high in fats, have been used for decades to manage drug-resistant epilepsy, particularly in children. These diets significantly reduce seizure frequency by altering how the brain accesses energy. By lowering glucose levels, the body enters a ketogenic state, using fat-derived ketones as an alternative energy source for the brain. This shift is believed to reduce seizure activity effectively. (Borowicz-Reutt et al., 2024)

Role of Coconut Oil in Seizure Management

Coconut oil, rich in medium-chain triglycerides (MCTs), is quickly converted into ketones in the liver, providing an alternative fuel for the brain. These ketones may help lower seizure frequency. Modified ketogenic diets that include MCTs and allow for more carbohydrates have shown promise in managing seizures, even in adults. However, more research is needed to confirm the effectiveness of these diets for adults with epilepsy.

Summary of Benefits

  • Ketones from MCTs in coconut oil may help reduce seizures in drug-resistant epilepsy (Chang et al., 2013).
  • Ketogenic diets rich in fats like coconut oil offer an alternative energy source for the brain (Dowis et al., 2020).
  • More research is needed, especially for adults, but findings are promising for seizure reduction (Riva et al., 2020).

Incorporating coconut oil into a ketogenic diet may offer potential benefits for epilepsy patients, particularly for those seeking alternative treatments beyond traditional medications.

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7. May Help Those With Alzheimer’s Disease

Alzheimer’s disease, the leading cause of dementia, impairs the brain’s ability to use glucose for energy. Researchers believe ketones, which can be produced from MCTs in coconut oil, may offer an alternative energy source for brain cells, potentially offsetting early symptoms of mild to moderate Alzheimer’s. While some studies show promise, larger human trials are needed.

Helps Repair Brain Function

  • Ketones from MCTs in coconut oil may help repair brain function. (Juby et al., 2020).
  • Ketones provide energy to the brain without relying on insulin (Jensen et al., 2020).
  • MCTs have neuroprotective, anti-inflammatory, and antioxidant benefits, aid in Alzheimer’s prevention. (Hersant et al., 2022).
A smiling person holds a halved coconut close to their face against a pink background, perhaps thinking of the health benefits of cinnamon.

8. Boosts Skin Health and Improves Skin Issues

Coconut oil is widely used for cosmetic purposes, improving the health and appearance of the skin. Studies show it can increase moisture levels in dry skin, enhance skin barrier function, and protect against external threats like chemicals and allergens.

  • Coconut oil helps prevent excessive skin water loss and protects against harmful agents. (Lin et al., 2018).
  • A 2021 study found that applying 6–8 drops of virgin coconut oil on hands overnight can prevent dryness from alcohol-based sanitizers. (Saraogi et al., 2021).
  • Coconut oil may also reduce symptoms of atopic dermatitis, a chronic skin condition. (Varma et al., 2019).

Improves Many Skin Conditions

Coconut oil has been shown to alleviate various skin conditions, thanks to its anti-inflammatory, moisturizing, and antimicrobial properties.

  • Useful for treating burns, eczema, dandruff, dermatitis, and psoriasis. (Jones et al., 2021).
  • Contains fatty acids like caprylic and lauric acid that reduce inflammation and fight fungal infections.
  • Its antioxidants promote skin healing and protect against further damage.
A person applies oil infused with the health benefits of cinnamon to their wet hair using a small orange bottle, focusing on the ends.

9. Hair and Scalp Protection and Benefits

Coconut oil can also be used to treat fungal infections on the skin and scalp. Its moisturizing and healing properties make it an effective treatment for conditions like dandruff, which is often caused by fungal overgrowth on the scalp. (Lourenço  et al., 2024). 

By incorporating coconut oil into daily skincare or haircare routines, users may experience improvements in both the appearance and health of their skin and hair, thanks to its antifungal and hydrating effects.

Enhances Hair Shine and Scalp Health

Coconut oil is often used to add shine to hair and protect it from damage. While some studies show mixed results, many people find it beneficial for improving hair condition.

Coconut oil can help prevent hair damage by deeply penetrating the hair strands, making them more flexible and less prone to breakage. A 2021 study found that coconut oil improves hair strength and resilience under tension, reducing hair breakage.

  • Coconut oil penetrates the scalp better than mineral oils. (Rele et al., 2013).
  • It helps reduce breakage, promoting overall hair health and strength.
  • Can be used to treat dandruff and dry hair due to its moisturising fatty acids.
  • Combine coconut oil with rosemary essential oil to treat dandruff and promote hair thickness.
Close-up of a person's face applying oil from a dropper near the corner of their eye, highlighting the health benefits of cinnamon. The background is plain and white.

10. Antioxidants and Anti-Aging

Coconut oil is rich in antioxidants, which help reduce oxidative stress and slow the aging process. Research has shown that it can improve antioxidant levels and reduce stress on the liver, supporting detoxification and overall health (Pham et al., 2022). Coconut oil also aids in nutrient absorption, particularly of fat-soluble vitamins such as vitamins A, D, E, and K. Taking one tablespoon of coconut oil with antioxidant-rich foods, like berries, may help naturally slow aging.

  • Supports liver health and detoxification
  • Reduces oxidative stress, which helps slow aging
  • Can be applied directly to the skin for smoothing and anti-aging benefits

Rich Source of Antioxidants

Coconut oil contains a variety of antioxidants that help neutralize harmful free radicals, potentially lowering the risk of chronic diseases (Ramya et al., 2022).

  • Key antioxidants include tocopherols, tocotrienols, phytosterols, flavonoids, and polyphenols.
  • Antioxidants in coconut oil may also offer anti-inflammatory and brain-protective effects.
  • May help reduce complications related to diabetes, according to animal studies.
Close-up of a person holding a spoonful of oil near an open mouth with a visible tongue and teeth, highlighting the health benefits of cinnamon.

11. Oral and Dental Health

Coconut oil can benefit oral hygiene through a practice known as oil pulling. A study found that swishing coconut oil in your mouth, which leverages the oil’s antibacterial properties, can significantly reduce harmful bacteria like S. mutans compared to regular mouthwash (Peng et al., 2022).

Lauric acid in coconut oil helps to form a soap-like substance when it reacts with saliva, which prevents cavities, reduces dental plaque, and alleviates gum inflammation (Peedikayil et al., 2015).

Helps Prevent Gum Disease and Tooth Decay

Oil pulling with coconut oil has been a traditional method for maintaining oral health and healing periodontal disease. Due to its high concentration of antibacterial medium-chain fatty acids (MCFAs), coconut oil effectively denatures and removes oral bacteria, reducing the risk of periodontal disease.

A 2017 review highlighted the benefits of oil pulling for dental health. Studies indicate that this traditional practice can protect against cavities, improve gingivitis, and balance oral bacteria levels.

  • Provides a traditional alternative to modern mouthwash.
  • Coconut oil’s antibacterial properties contribute to overall oral health.
  • Lauric acid forms a substance that aids in cavity prevention and plaque reduction.
  • Oil pulling helps with cavity protection, removing bacteria and reducing risk of gum disease.
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12. DIY Home Remedies

Topical Applications and Home Remedies

Beyond its use in the kitchen, coconut oil has a range of topical applications. It is commonly used as a moisturiser for skin, offering hydration and soothing properties, particularly for dry or irritated skin.

Many people use coconut oil as a natural makeup remover, lip balm, or even as an ingredient in DIY beauty products like body scrubs or hair masks.

Its antifungal and antimicrobial qualities make it a popular choice for addressing minor skin conditions, such as cuts, scrapes, and rashes.

Skin and Hair Health

Coconut oil works as a natural moisturizer and hair treatment due to its antimicrobial properties. Use it for:

  • Moisturizing skin after a shower
  • Fighting premature aging
  • Creating a natural wound salve or antifungal cream
  • Conditioning hair, treating dandruff, or detangling hair

DIY Natural Remedies

Its antimicrobial properties make coconut oil great for DIY recipes like:

  • Lip balms
  • Homemade toothpaste
  • Natural deodorant
  • Shaving cream
  • Massage oil

Household Cleanser

Coconut oil is a natural cleaner, used for:

  • Dust prevention
  • Laundry detergent
  • Furniture polish
  • Homemade hand soap

Special Heart Health Considerations

Recent research on coconut oil and heart health presents a mixed picture. While some studies suggest that coconut oil may improve cholesterol levels by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol, other evidence indicates that it could significantly increase LDL levels, thus raising the risk of heart disease.

The conflicting results may stem from differences in study methodologies, such as comparisons with unsaturated vegetable fats versus saturated animal fats like butter.

  • Conflicting evidence: Some studies show coconut oil raises LDL cholesterol, while others indicate potential benefits for HDL cholesterol.

Saturated Fat Content and Heart Health

Coconut oil is composed of approximately 90% saturated fat, which has led to health concerns about its impact on cardiovascular health. High saturated fat intake is linked to increased LDL cholesterol levels, potentially elevating the risk of heart disease. Therefore, moderation is key, and it’s advisable to balance coconut oil consumption with other healthy fats, such as those found in olive oil, avocados, and nuts.

  • High saturated fat: Coconut oil contains 90% saturated fat, which can raise LDL cholesterol levels.
  • Moderation recommended: Consume coconut oil in limited amounts, especially if concerned about heart health.
  • Historical view: Saturated fat is linked to higher LDL cholesterol and heart disease risk.
  • Emerging research: Some studies suggest MCTs in coconut oil might not be as bad as claimed. (Schwingshackl et al., 2023).

How to Use Coconut Oil

When purchasing coconut oil, opt for extra virgin, wet-milled, unrefined, and organic versions. These forms retain more nutrients and offer the greatest benefits compared to refined options.

Cooking and Dietary Uses

Coconut oil is a versatile cooking oil that can be used in various ways, including frying, baking, and sautéing. Its high smoke point makes it ideal for high-heat cooking, and its subtle coconut flavour can enhance dishes ranging from savory stir-fries to baked goods. Coconut oil is also a popular ingredient in smoothies, coffee, and even homemade energy bars, as its medium-chain triglycerides (MCTs) provide a quick energy boost.

Balancing Coconut Oil in a Healthy Diet

While coconut oil can be part of a balanced diet, it’s essential to use it in moderation, especially in light of concerns about saturated fat. For those looking to benefit from its unique properties, it may be best to use coconut oil alongside other healthy fats, such as olive oil or avocado oil, to ensure a varied intake of fatty acids.

Additionally, incorporating coconut oil into a diet rich in fruits, vegetables, and whole grains can help mitigate potential risks while reaping its health benefits.

Incorporating coconut oil into your diet may offer health benefits such as improved digestion, enhanced energy levels, and better nutrient absorption. However, given its high saturated fat content, it’s recommended to use coconut oil in moderation and as part of a balanced diet that includes a variety of healthy fats.

Cooking and Baking

Coconut oil is excellent for cooking and baking, offering a pleasant coconut flavour and easier digestion than other oils. It’s a versatile oil for:

  • Sautéing and stir-frying vegetables and meats
  • Replacing milk in coffee
  • Boosting nutrients in drinks and smoothies
  • Replacing unhealthy fats in baked goods

Risks and Side Effects of Coconut Oil

Potential Allergic Reactions and Sensitivity

Although coconut oil is generally safe for most people, some individuals may experience allergic reactions or skin sensitivities when using it topically. Symptoms of an allergic reaction to coconut oil may include redness, itching, or swelling of the skin. (Iddagoda et al., 2022).

To avoid adverse reactions, it’s advisable to perform a patch test before applying coconut oil directly to larger areas of the skin.

Additionally, while coconut oil has been touted for its antimicrobial and antifungal properties, it should not be relied upon as a sole treatment for serious infections. If you experience persistent or severe symptoms, consult a healthcare professional for appropriate treatment.

Conclusion

Coconut oil offers numerous potential health benefits, from its antimicrobial properties and antioxidant effects to its role in supporting weight loss and improving skin health. However, due to its high saturated fat content, it’s important to use coconut oil in moderation.

While it may not be suitable as a primary cooking oil for everyone, when incorporated thoughtfully, it can be a valuable part of a balanced diet and wellness routine.

Tips for Buying, Storing, and Using Coconut Oil

  • Use in baking; it’s a great substitute for butter or shortening in vegan recipes.
  • Choose extra virgin coconut oil for maximum health benefits.
  • Avoid partially hydrogenated coconut oil to steer clear of unhealthy trans fats.
  • Store in a cool, dark place—coconut oil solidifies at room temperature and liquefies when heated.
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Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.

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