Coconut oil is made from the innermost part of the coconut (Cocoa nuts). It is a thick oil of plant origin and one of the few oils that is solid at room temperature.
Coconut oil is believed to have a variety of health benefits, including improving the quality of your skin and hair. However, it is high in saturated fats, which may be linked to negative health effects, including heart disease.
These conflicting views have divided opinion on the health benefits of coconut oil, but preliminary studies have shown promising results: coconut oil may promote fat burning and have antibacterial and anti-inflammatory properties that improve oral health.
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Recent studies have shown that supplementing with MCT oil can lead to significant weight loss, especially when combined with a low-calorie ketogenic diet. Coconut oil may have a similar effect because the fat in it is 65% medium-chain triglycerides (MCTs).
Preliminary research suggests that coconut oil may have a similar effect on fat burning as MCT oil. One study found that coconut oil produced a statistically significant reduction in body weight, body mass index (BMI), and percentage of fat mass. But the effects were minimal, and many nutrition experts are reluctant to promote coconut oil as a weight-management tool, especially without more research.
Many people use coconut oil to treat skin problems. Whether it’s to promote wound healing, treat dry skin, or moisturize newly tattooed skin, coconut oil has been shown to promote skin health and reduce inflammation. For example, one study showed that people with eczema saw significant improvements when they used extra virgin coconut oil. Eczema is a group of chronic skin conditions that can cause inflammation, irritation, and swelling of the skin.
Numerous studies have demonstrated coconut oil’s anti-inflammatory properties, and research suggests that applying coconut oil extracts to the skin may improve the skin’s protective barrier function. It may also have antibacterial and anti-itch properties.
Coconut oil is a popular ingredient in shampoos and conditioners for a reason: Past studies have shown that applying it to the scalp can reduce protein loss in hair, plus it provides better protection for your hair than sunflower or mineral oils.
Adding coconut oil to your scalp may have other benefits, too: Studies suggest that coconut oil can help reduce dandruff. It may also help promote healthy bacteria on your scalp, which is a key factor in preventing dandruff.
Oil pulling, also known as oil swishing, is similar to using mouthwash or a mouth rinse. It is thought to be effective in preventing and treating oral and systemic diseases (conditions that affect multiple organs). Coconut oil is one of the most commonly used oils.
Studies have shown that oil pulling reduces bacteria and plaque and improves your gum score, which rates gingivitis inflammation on a scale of 0 to 3. More importantly, coconut oil may help prevent tooth decay.
It’s a simple, cost-effective approach to oral health without many restrictions.
One tablespoon of coconut oil is almost entirely fat, with no carbohydrates, fiber, or protein. It contains very little vitamins and minerals, including only 0.003 mg of zinc, 0.007 mg of iron, and 0.136 mg of calcium, all of which are less than 1% of the recommended daily value (DV). Here’s the nutritional content of one tablespoon of coconut oil:
- calorie: 121
- fat: 13.5 g or 17% of the recommended daily intake
- sodium: 0mg
- carbohydrates: 0 grams
- fiber: 0 grams
- Sugars: 0 grams
- protein: 0 grams
Eating coconut oil makes many people worry about food allergies, especially tree nut allergies. However, coconut is technically a fruit, not a nut. However, the Food and Drug Administration (FDA) requires food manufacturers to list coconut as a nut on food labels. This could be confusing for consumers, and the coconut industry is campaigning for the classification to be changed.
Still, coconut allergies are not uncommon. Although it’s generally considered a rare allergy, scientists are noticing an increasing incidence of true anaphylactic reactions (severe, life-threatening allergic reactions). Most of the research on coconut allergies has been done on children who already have some kind of allergy.
For example, one study found that of 298 children with tree nut allergies, 30% reacted to coconut. In another study of 191 children with sesame and tree nut allergies, 20% reacted. There is also evidence that topically applied coconut oil may cause allergic reactions and skin irritation.
Another potential risk of coconut oil is its impact on heart health, especially since it’s a high-calorie, high-saturated fat food. For example, some studies have shown that a diet high in saturated fat may increase the chance of heart disease in some people. Other studies have found that consuming 2 tablespoons of coconut oil daily may increase HDL cholesterol (good cholesterol).
For these reasons, consult with your healthcare professional or registered dietitian before incorporating coconut oil into your diet.
Coconut oil is high in fat, so you should limit your intake to about 1 tablespoon per U.S. Dietary Guidelines, which recommend less than 10% of your daily intake come from saturated fat. If you eat 2,000 calories a day, you should get less than 200 calories from saturated fat, or about 1.5 tablespoons of coconut oil.
There are many ways to incorporate coconut oil into your diet: some people add it to their coffee, while others use it in baked goods or sautéed dishes. Other uses for coconut oil include:
- Add melted coconut oil to your smoothie
- Use in place of butter when baking
- Mixing melted coconut oil into yogurt creates interesting flavors.
- Add to oatmeal or other hot cereals in place of butter
- When making toast sandwiches, spread a small amount on bread instead of butter.
- Add a small amount to the water when cooking rice.
- Roast vegetables and potatoes in a little coconut oil instead of other oils
Coconut oil is a popular oil made from the flesh of coconuts. It’s a solid oil with a variety of health benefits. For example, studies have shown it can help with weight loss, improve skin texture, and promote healthy hair. It may also help prevent tooth decay. However, it’s mostly saturated fat, so eating too much of it can have negative effects.
If you want to incorporate coconut oil into your daily diet, consult with your healthcare professional, who can advise you on the potential benefits and risks based on your individual situation.
