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Home > Nutrition > What Are the Health Benefits of Coconut Oil?

What Are the Health Benefits of Coconut Oil?

May 12, 2020 - Updated on May 2, 2022
9 min read
By Holly Klamer, RDN | Registered Dietitian Nutritionist

In this article:

  • Nutritional Value of Coconut Oil
  • Types of Coconut Oil
  • Possible Benefits of Coconut Oil
  • Role of Coconut Oil in Heart Health
  • Storing Coconut Oil
  • Safety of Coconut Oil
  • Reactions With Coconut Oil
  • Coconut Oil vs. Olive Oil
  • Expert Answers (Q&A)
  • Final Word

Coconut oil is a popular ingredient all over the world. It was generally considered exotic, but it is now readily available in markets everywhere. It is commonly advertised as a functional food and is endorsed by many, owing to its supposed health benefits.

coconut oil benefits

Coconut oil is obtained from the brown, hairy seed of the coconut palm tree and is pale yellow. This oil is often used in cosmetics, food, and medicines.

Nutritional Value of Coconut Oil

Coconut oil is regarded by some to be a superfood for its various health and beauty benefits. It is chiefly composed of saturated fatty acids, making up approximately 85% of the oil. It also contains about 2% of polyunsaturated fat and 6% monounsaturated fat. (1)

Moreover, coconut oil is considered to be unique due to its unusual liquid/semi-solid state despite the high amount of saturated fatty acids. (1)

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Types of Coconut Oil

varieties of coconut oil

Coconut oil is chiefly distinguished into the following three types:

1. Virgin coconut oil

Also known as natural oil, it is obtained by pressing the shredded fresh, wet coconut kernels to extract the oil and coconut milk. This oil has higher amounts of bioactive compounds such as tocopherols, tocotrienols (vitamin E forms), polyphenols, and sterols, in comparison with the other types of coconut oil. (2)

2. Refined coconut oil

This oil is obtained by crushing dried coconut meat and undergoes refining, bleaching, and deodorization (RBD). Refined coconut oil is also known as copra oil and lacks bioactive constituents. (2)

3. Partially hydrogenated oil

This type of coconut oil is processed to convert unsaturated fats (good fat) to trans fats (bad fat).

Possible Benefits of Coconut Oil

Coconut oil is believed to have various health benefits. Here are some of them.

1. May aid relief in atopic dermatitis

Atopic dermatitis, or eczema, refers to a chronic skin condition characterized by itchy, dry skin.

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The application of coconut oil could help improve the symptoms of atopic dermatitis by hydrating the skin and helping lock in the moisture. However, further research is required to establish this claim. (3)

2. Can help nourish hair

coconut oil can help promote hair health

Coconut oil contains the triglyceride lauric acid, which can easily penetrate the hair. Additionally, this triglyceride has a high affinity for hair proteins, thus helping provide nourishment to hair. (4)(5)

3. May play a role in diabetes

A few animal trials have shown the usefulness of coconut oil in managing type 2 diabetes. (6)(7) However, the consumption of coconut oil does not significantly affect markers of glycemia. (8) Therefore, due to a lack of human trials on the role of coconut oil in diabetes, it is recommended to use it sparingly.

ALSO READ: Healthy and Harmful Foods for Diabetics

4. May aid in weight loss

The theory for coconut oil possibly helping in weight loss is due to the medium-chain saturated fatty acids (MCTs), which promote a feeling of fullness and are more likely to be used right away for energy than stored.

However, studies that evaluate the effect of coconut oil on weight loss are lacking. Hence, there is a need for further studies. (9)(10)

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5. May have a role in Alzheimer’s disease

Some research suggested that individuals with Alzheimer’s disease are unable to use glucose efficiently. Therefore, an alternative energy source for the brain may be beneficial.

While theories suggest that MCTs found in coconut oil can act as an alternative source of energy, there is very little scientific evidence to support this claim. (11)(12)

6. Other health benefits

When taken orally, coconut oil may help improve:

  • Chronic fatigue
  • Irritable bowel syndrome
  • Crohn’s disease
  • Diarrhea
  • Thyroid conditions
  • Breast cancer
  • Immunity

Several studies also showed that coconut oil might protect the skin from UV radiation and exhibits antibacterial and antifungal activity. (13) Some research also suggested that oil pulling with coconut oil can be helpful in decreasing oral plaques. (14)

Additionally, the MCTs in coconut oil, when taken as a part of a ketogenic diet, may have a therapeutic effect on seizure control. (15)(16)

Moreover, the topical application of coconut oil may be useful in:

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  • Treatment of psoriasis
  • Neonatal skincare
  • Treatment of lice infestation

However, all these commonly talked-about benefits of coconut oil are purely anecdotal, with no sufficient scientific evidence to support them.

Role of Coconut Oil in Heart Health

role of coconut oil in heart health

Coconut oil is believed to have contradicting effects on heart health.

Studies showed that coconut oil consumption could increase LDL cholesterol levels in comparison with non-tropical vegetable oils. While it also improves HDL levels, it doesn’t help reduce the risk of cardiovascular diseases. (8)(17)

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If you have any heart health issues, consult your healthcare team regarding the best use of coconut oil for your benefit.

Storing Coconut Oil

Proper storage of coconut oil can help retain its fragrance and stability.

Save coconut oil in a clean, airtight container in a shaded and cool place as it can be affected by oxygen, light, and heat. Discard the oil if it has turned yellow (indicating rancidity) or if you find mold growing on the surface of the oil.

Safety of Coconut Oil

Coconut oil is chiefly composed of saturated fatty acids (about 90%), (18) excessive consumption of which often leads to an increase in cardiovascular disease risk. (19)

The US Department of Agriculture (USDA) and the World Health Organization (WHO) recommend that saturated fats should not constitute more than 10% of the total calories taken daily. (20)(21) Hence, coconut oil should not be used as a substitute for other fats. (22) However, it is generally safe to consume coconut oil in normal food amounts as part of your diet.

Reactions With Coconut Oil

Coconut oil, when consumed in moderation, is not reported to have any interactions with drugs. However, it may produce allergic reactions in some cases. It is common to develop allergic dermatitis to products that contain coconuts.

It is recommended to perform a patch test of coconut-containing products to detect allergies. Some individuals may also be sensitive to coconut pollen.

Coconut Oil vs. Olive Oil

coconut vs. olive oil which is healthier?

Heating oil increases its oxidation rate, causing a rapid breakdown. Therefore, to be used for cooking, oils should be able to resist oxidation. Refined coconut oil was found to have higher oxidative stability than other virgin oils.

However, olive oil is regarded to be a healthier option due to its high content of monosaturated fats, in contrast to the high saturated fat content of coconut oil. (23)

Expert Answers (Q&A)

Answered by Kathy Rollin, RDN

Does consuming coconut oil aid in weight loss?

Coconut oil is not proven to promote weight loss. Although coconut oil contains medium-chain triglyceride (MCT) oil, which behaves differently in the body, it does not have the same satiating effect as MCT oil. (24)

Is it safe to eat raw coconut?

Yes, it is safe to eat raw coconut. Coconut oil, derived from the kernel of mature coconuts, is also edible. (25)

Can applying coconut oil to the face help soothe the skin?

Yes, coconut oil is an effective moisturizer for the skin.

Is it safe to consume coconut oil?

Yes, it is safe to consume coconut oil. Evidence suggests that it can be taken in moderation and included as part of a healthy diet (also include unsaturated fats from sources such as olive oil, sesame oil, and fatty fish).

Can the coconut shell be used in any beneficial way?

Coconut shells are pretty strong and are sometimes used to make charcoal and handicrafts.

Does coconut water enhance fertility in both men and women?

Coconut water is good for treating dehydration caused by diarrhea or exercise. It is also used to reduce high blood pressure and improve exercise performance. However, it does not enhance fertility in both men and women.

What are some of the important points to remember when including coconut in the daily diet?

Coconut oil is a tasty addition to cooking, especially when preparing Thai food. However, science has not provided enough evidence to support its use as a weight-loss tool or miracle food. It does contain MCT oil, but the jury is still out as to the effect of this oil on one’s health.

Coconut oil is a wonderful addition to ethnic dishes when used in moderation. Do remember that it is considered high in saturated fats. Therefore, excess intake is not encouraged by many health organizations, such as the American Diabetes Association.

About Kathy Rollin, RDN: Kathy is a registered dietitian-nutritionist and a certified personal trainer who enjoys helping people get healthy through behavioral and dietary changes. She also encourages people to enjoy movement.

Final Word

Coconut oil is purported to have various health benefits. However, studies on this oil were chiefly conducted on animals or in laboratories.

Therefore, limited conclusions can be drawn on the effects of coconut oil inclusion in the human diet. Currently, guidelines suggest the consumption of coconut oil in moderation.

References
  1. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/789034/nutrients.
  2. Silva Rda, Mara J. Coconut oil: what do we really know about it so far? OUP Academic. https://academic.oup.com/fqs/article/3/2/61/5475954. Published April 22, 2019.
  3. Evangelista MTP, Abad-Casintahan F, Lopez-Villafuerte L. The effect of topical virgin coconut oil on SCORAD index, transepidermal water loss, and skin capacitance in mild to moderate pediatric atopic dermatitis: a randomized, double-blind, clinical trial. International journal of dermatology. https://www.ncbi.nlm.nih.gov/pubmed/24320105/. Published January 2014.
  4. Rele AS, Mohile RB. Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. Journal of cosmetic science. https://www.ncbi.nlm.nih.gov/pubmed/12715094. Published 2003.
  5. Mhaskar S, Kalghatgi B, Chavan M, Rout S, Gode V. Hair breakage index: an alternative tool for damage assessment of human hair. Journal of cosmetic science. https://www.ncbi.nlm.nih.gov/pubmed/21635848. Published 2011.
  6. Narayanankutty A, Mukesh RK, Ayoob SK, et al. Virgin coconut oil maintains redox status and improves glycemic conditions in high fructose fed rats. Journal of food science and technology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711465/. Published January 2016.
  7. Newell-Fugate AE, Lenz K, Skenandore C, Nowak RA, White BA, Braundmeier-Fleming A. Effects of coconut oil on glycemia, inflammation, and urogenital microbial parameters in female Ossabaw mini-pigs. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509134/. Published July 13, 2017.
  8. Neelakantan N, Seah JYH, van Dam RM. The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. Circulation. https://www.ncbi.nlm.nih.gov/pubmed/31928080. Published March 10, 2020.
  9. Clegg ME. They say coconut oil can aid weight loss, but can it really? European journal of clinical nutrition. https://www.ncbi.nlm.nih.gov/pubmed/28589949. Published October 2017.
  10. Valente FX, Cândido FG, Lopes LL, et al. Effects of coconut oil consumption on energy metabolism, cardiometabolic risk markers, and appetitive responses in women with excess body fat. European journal of nutrition. https://www.ncbi.nlm.nih.gov/pubmed/28405814. Published June 2018.
  11. de la RubiaOrtí JE, García-Pardo MP, Drehmer E, et al. Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study. Journal of Alzheimer’s disease: JAD. https://www.ncbi.nlm.nih.gov/pubmed/30056419. Published 2018.
  12. De la RubiaOrtí JE, Sánchez Álvarez C, SelviSabater P, et al. How does coconut oil affect cognitive performance in alzheimer patients? Nutricionhospitalaria. https://www.ncbi.nlm.nih.gov/pubmed/28421789. Published March 30, 2017.
  13. Lin T-K, Zhong L, Santiago JL. Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils. International journal of molecular sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/. Published December 27, 2017.
  14. Shanbhag VKL. Oil pulling for maintaining oral hygiene – A review. Journal of traditional and complementary medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198813/. Published June 6, 2016.
  15. Warren EC, Walker MC, Williams RSB. All You Need Is Fats-for Seizure Control: Using Amoeba to Advance Epilepsy Research. Frontiers. https://www.frontiersin.org/articles/10.3389/fncel.2018.00199/full. Published June 18, 2018.
  16. HS; LYMW. Medium-chain triglyceride ketogenic diet, an effective treatment for drug-resistant epilepsy and a comparison with other ketogenic diets. Biomedical journal. https://pubmed.ncbi.nlm.nih.gov/23515148/. Published 2013.
  17. Chinwong S, Chinwong D, Mangklabruks A. Daily Consumption of Virgin Coconut Oil Increases High-Density Lipoprotein Cholesterol Levels in Healthy Volunteers: A Randomized Crossover Trial. Evidence-based complementary and alternative medicine: eCAM. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745680/. Published 2017.
  18. Khaw K-T, Sharp SJ, Finikarides L, et al. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/. Published March 6, 2018.
  19. Chiu S, Williams PT, Krauss RM. Effects of a very high saturated fat diet on LDL particles in adults with atherogenic dyslipidemia: A randomized controlled trial. PloS one. https://www.ncbi.nlm.nih.gov/pubmed/28166253. Published February 6, 2017.
  20. 2015-2020 Dietary Guidelines: Answers to Your Questions. ChooseMyPlate. https://www.choosemyplate.gov/node/5679.
  21. Healthy diet. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/healthy-diet.
  22. Saturated fats: Why all the hubbub over coconuts? www.heart.org. https://www.heart.org/en/news/2018/05/01/saturated-fats-why-all-the-hubbub-over-coconuts.
  23. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids in health and disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198773/. Published October 1, 2014.
  24. Kinsella R, Maher T, Clegg ME. Coconut oil has less satiating properties than medium chain triglyceride oil. Physiology & behaviour. https://www.ncbi.nlm.nih.gov/pubmed/28689741. Published October 1, 2017.
  25. Wallace TC. Health Effects of Coconut Oil-A Narrative Review of Current Evidence. Journal of the American College of Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/30395784. Published February 2019.
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