10 Health Benefits of Coconut Oil and Daily Uses

Overview

Coconut oil, known for its natural and nutrient-rich properties, has become increasingly popular in recent years. It is extracted from mature coconuts and can be consumed as an oil. One of its remarkable attributes is its rich content of medium-chain triglycerides (MCTs). People often praise coconut oil for its exceptional antimicrobial and antioxidant properties, as well as its potential to enhance skin and oral health. Additionally, coconut oil is believed to have the ability to aid in weight loss and offer many other health benefits.

Health benefits

Some initial research has indicated the potential health benefits of coconut oil. However, according to experts, additional research is necessary to validate these conclusions. However, it is vital to have a comprehensive understanding of the health benefits of coconut oil. Here are 10 evidence-based health benefits of coconut oil.

1. May help with weight management

While it is commonly believed that consuming coconut oil can aid in weight loss, there is actually no scientific evidence to support this claim. Limited studies conducted on the effects of coconut oil on weight management have not produced promising results. However, it is worth noting that coconut oil contains medium-chain triglycerides (MCTs), which are a type of fatty acid. MCTs are believed to be beneficial for weight loss because they are easily absorbed and quickly converted into energy by the body. This unique property of coconut oil makes it less likely to be stored as fat. Additionally, coconut oil is known for its antimicrobial and anti-inflammatory properties. (1).

MCTs in coconut aids in Weight loss

The presence of medium-chain triglycerides (MCTs) found in coconut oil has been shown to potentially decrease the accumulation of fat in the body. The reason the body can quickly metabolize MCTs is that they have shorter carbon chains.

The types of MCTs that can be found in coconut oil are as follows:

• Lauric acid (C12)
• Capric acid (C10)
• Caprylic acid (C8)
• Myristic acid (C14)

MCTs in coconut can help with weight management by increasing energy levels and improving endurance. They may also enhance digestion, promote gut health, and boost immune function (2, 3, 4).

It’s important to know that coconut oil is high in calories and saturated fats. Therefore, it should be consumed in moderation as part of a balanced diet and a healthy lifestyle. Weight management is a long-term process that demands patience, dedication, and a commitment to healthy habits.

2. May prevent fatigue

The potential of coconut oil lies in its ability to reduce fatigue. Multiple studies have shown that the medium-chain triglycerides (MCTs) present in coconut oil, such as lauric acid, capric acid, and caprylic acid, offer a range of notable benefits to reduce fatigue. Here are some points that explain how coconut oil can reduce fatigue:

1. Boost energy production: MCTs are easily absorbed and converted into energy, which can help combat fatigue (5).
2. Support mitochondrial function: MCTs can help improve the function of mitochondria, the energy-producing structures within cells (5).
3. Enhance endurance: The energy-boosting properties of MCTs may help increase physical performance and reduce fatigue during exercise (5).
4. Reduce inflammation: Coconut oil’s anti-inflammatory properties may help reduce fatigue caused by chronic inflammation (6).
5. Support adrenal function: Coconut oil may help support adrenal gland function, which can help reduce fatigue and increase energy levels (7).

Tips to use coconut oil to reduce fatigue

• Add it to your coffee or tea for an energy boost
• Use it as a pre-workout supplement
• Incorporate it into your diet through cooking and baking
• Take it as a supplement in capsule or liquid form
• Use it topically as a massage oil to reduce muscle fatigue

Remember, while coconut oil may help reduce fatigue, it’s essential to address the underlying causes of fatigue and consult with a healthcare professional if it persists.

3. May prevent alzheimer’s

While there is no conclusive evidence that coconut oil can prevent Alzheimer’s, some theories and studies suggest that coconut oil may have potential therapeutic effects on Alzheimer’s disease:

1. Medium-chain triglycerides (MCTs): Coconut oil contains MCTs, which can be converted into ketones, an alternative energy source for the brain. Ketones may help compensate for the brain’s reduced ability to use glucose in Alzheimer’s disease (8).
2. Ketogenic effects: The MCTs in coconut oil may help induce a ketogenic state, which has been shown to have neuroprotective effects and potentially slow down Alzheimer’s progression (9).
3. Anti-inflammatory properties: Coconut oil’s anti-inflammatory properties may help reduce inflammation in the brain, which is associated with Alzheimer’s disease (10).
4. Antioxidant properties: Coconut oil’s antioxidant properties may help protect against oxidative stress and cell damage in the brain (7).
5. Amyloid-β reduction: Some studies suggest that coconut oil may help reduce amyloid-β plaques, a hallmark of Alzheimer’s disease (11).

Pros and cons

It’s essential to note that current evidence is mostly based on animal studies and small-scale human trials. Therefore, we need more extensive, long-term human studies to confirm coconut oil’s effectiveness in preventing or treating Alzheimer’s. Coconut oil should not be considered a replacement for established treatments or a guarantee against developing Alzheimer’s.

If you’re considering using coconut oil for Alzheimer’s prevention or treatment, consult with a healthcare professional to discuss the potential benefits and risks and determine the best approach for your individual situation.

4. May boost immunity

Coconut oil may help boost the immune system due to its unique composition and properties. Besides its antimicrobial properties, the mechanistic action of this substance also contributes to the activation of the anti-inflammatory nature of the immune response in the human body. Coconut oil may boost immunity in several ways:

1. Lauric acid: Coconut oil contains lauric acid, a medium-chain fatty acid with potent antimicrobial and antifungal properties, which can help combat pathogens and support immune function (12).
2. Antimicrobial properties: Coconut oil’s antimicrobial properties can help reduce the growth of harmful microorganisms, which can weaken the immune system (13).
3. Anti-inflammatory effects: Coconut oil’s anti-inflammatory properties may help reduce inflammation. Chronic Inflammation can weaken the immune system and make it more susceptible to infections (14).
4. Immunomodulatory effects: Coconut oil may help regulate the immune system by preventing overactive or underactive immune responses (15).
5. Rich in antioxidants: Coconut oil contains antioxidants, which can help protect cells from damage caused by free radicals, supporting overall immune function (16).
6. Supports gut health: Coconut oil contains medium-chain triglycerides (MCTs) that can help support the growth of beneficial gut bacteria, essential for a healthy immune system (17).
7. May reduce oxidative stress: Coconut oil’s antioxidant properties may help reduce oxidative stress, which can weaken the immune system (18).

Tips for using coconut oil to support immune function

• Add it to your diet through cooking and baking
• Take it as a supplement in capsule or liquid form
• Use it topically as a massage oil or skin moisturizer
• Add it to your coffee or tea for an immune-boosting beverage
• Use it as a natural remedy for colds, flu, and other infections

Remember, a healthy immune system requires a balanced diet, regular exercise, sufficient sleep, and overall wellness. Coconut oil can be a supportive addition to a healthy lifestyle. Consult with a healthcare professional for personalized advice.

You may also like: Coconut Flour Benefits, Nutrition, and Uses

5. May protect the liver

Studies have demonstrated that virgin coconut oil (VCO), which is produced by fermenting fresh coconut kernel, can inhibit the progression of hepatosteatosis in rats. This study analyzes the potential of Virgin coconut oil to reverse the already developed hepatosteatosis condition. Hepatosteatosis, a type of NAFLD (Nonalcoholic fatty liver disease), is becoming more widely acknowledged as a significant global health issue (19). Coconut oil may help protect the liver in several ways:

1. Reducing liver workload: Coconut oil can help reduce the liver’s workload by converting fatty acids into energy, which can help prevent fat accumulation in the liver (19).
2. Antimicrobial properties: Coconut oil has antimicrobial properties that can help destroy microbes and minimize free radical formation in the liver (20).
3. Protecting against toxicity: Coconut oil may help protect the liver against toxicity caused by certain medications and drugs (20).
4. Normalizing fat metabolism: Coconut oil can help normalize fat metabolism in the liver, which can help prevent fatty liver disease (21).
5. Antioxidant properties: Coconut oil is rich in antioxidants, which can help protect the liver from the adverse effects of free radicals and promote the removal of toxins (22).

It is important to note that, while coconut oil may have benefits for the liver, it is not a replacement for medical treatment. If you have liver problems, it is recommended that you consult with a healthcare professional.

6. May reduce hunger

Coconut oil is rich in medium-chain triglycerides. Consuming medium-chain triglycerides may have the potential to reduce subsequent energy intake and increase satiety compared to long-chain triglycerides (LCTs). However, the specific physical form in which medium-chain triglycerides (MCTs) are consumed can influence this outcome (23). Here are 5 ways coconut oil may help:

1. Medium-chain triglycerides (MCTs): Coconut oil contains MCTs, which are quickly absorbed and can help reduce hunger by increasing feelings of fullness and satisfaction (23).
2. Ketogenic effects: MCTs in coconut oil can induce a ketogenic state, which can help reduce hunger and increase fat burning (24, 25).
3. Slows gastric emptying: Coconut oil may slow the emptying of the stomach, keeping you feeling fuller for longer (23).
4. Supports healthy gut bacteria: Coconut oil contains lauric acid, which can help support the growth of healthy gut bacteria, essential for regulating appetite and metabolism (26).
5. Increases peptide YY (PYY): Coconut oil may increase production of PYY, a hormone that helps reduce hunger and increase feelings of fullness (27).

Tips to use coconut oil for hunger reduction

• Add it to your coffee or tea
• Use it as a cooking oil
• Take it as a supplement
• Add it to your smoothies or protein shakes
• Use it as a topping for oatmeal or yogurt

Be cautious of relying solely on coconut oil to curb your hunger, as neglecting a balanced diet and healthy lifestyle can lead to long-term weight management challenges. Consult with a healthcare professional for personalized advice.

7. May prevent viruses

The coconut palm is a crucial global food source. It contains many bioactive compounds, especially extra-virgin coconut oil. Its health benefits are often ignored because of its fatty acid composition. It is mainly saturated fat. Coconut oil has antiviral properties that may prevent virus spread. Coconut oil’s lauric acid and monolaurin have been shown to have antiviral properties, which may help prevent or combat viral infections in several ways:

1. Lauric acid: Coconut oil contains lauric acid, a medium-chain fatty acid with potent antiviral properties (1).
2. Inhibits viral replication: Lauric acid has been shown to inhibit the replication of certain viruses, including HIV, herpes, and influenza (28).
3. Disrupts viral membranes: Coconut oil’s fatty acids (MCT’s) can disrupt the membranes of viruses, making it harder for them to infect cells (29).
4. Boosts immune system: Coconut oil’s antimicrobial and anti-inflammatory properties can help support the immune system, making it easier for the body to fight off viral infections (13).
5. May reduce severity of symptoms: Coconut oil may help reduce the severity of symptoms associated with viral infections, such as fever, fatigue, and muscle pain (14).

There are some viruses that coconut oil may help prevent or treat

• Influenza (flu)
• Herpes simplex virus (HSV)
• Human immunodeficiency virus (HIV)
• Hepatitis C virus (HCV)
• Respiratory syncytial virus (RSV)

Virgin coconut oil may ease virus symptoms. Coconut oil has antiviral properties, but is not a substitute for medical treatment. Consult a healthcare professional for viral infection diagnosis and treatment.

You may also like: Health Benefits of Coconut Milk and Other Uses

8. May reduce seizures

According to research, coconut oil contains medium-chain triglycerides (MCTs) that are transported to the liver and converted into ketones. MCTs in coconut oil can increase blood ketone concentrations, which may help reduce seizure frequency. Coconut oil may help reduce seizures in people with epilepsy. Coconut oil may reduce seizures in several ways:

1. Ketosis: Coconut oil contains Medium Chain Triglycerides (MCTs) which can induce ketosis, a metabolic state that helps reduce seizures (30).
2. Increased Blood Circulation: MCTs in coconut oil increase blood circulation, reducing the occurrence of seizures (31, 32).
3. Antioxidant Properties: Coconut oil has antioxidant properties that prevent brain damage and improve memory and learning ability (33).
4. General Brain Health: Coconut oil improves general brain health, preventing gastrointestinal tract side effects of drugs used in epilepsy treatment (34).

Dosage and Usage

• Consume 2-4 tablespoons of coconut oil daily, which covers the recommended 20 grams of MCTs.
• Use coconut oil as a regular cooking oil, salad dressing, or bread spread.

Other Factors to Reduce Seizures

• Follow a ketogenic diet, which is especially helpful for drug-resistant epilepsy in children.
• Take antiepileptic medicines prescribed by your doctor.
• Include magnesium-rich foods in your diet, as magnesium deficiency can trigger epilepsy symptoms.

The MCT ketogenic diet, which contains medium-chain triglycerides, is commonly used to treat childhood epilepsy that does not respond to other treatments. Following this diet has been shown to increase the levels of medium-chain fatty acids in the blood. It is advisable to seek guidance from a healthcare professional in order to receive an accurate diagnosis and treatment.

9. May prevent bad breath

Coconut oil, which has been utilized for oral hygiene purposes for centuries, has gained attention in recent research for its oral health benefits. One such benefit is reducing bacteria, which helps prevent gingivitis and tooth decay. Additionally, oil pulling with coconut oil has been found effective in eliminating bad breath. This could be attributed to the antimicrobial properties of coconut oil. Here’s how:

Antimicrobial properties

• Coconut oil contains lauric acid, which has been shown to kill bacteria and fungi that can cause bad breath.
• It helps reduce the growth of oral microorganisms that contribute to halitosis.

Anti-inflammatory properties

• Coconut oil’s anti-inflammatory properties can help reduce inflammation in the mouth and gums, which can contribute to bad breath (35).
• It may help reduce gum bleeding and inflammation, making it harder for bacteria to multiply and cause bad breath (36).

Coconut oil’s antimicrobial properties can also help reduce the growth of Candida yeast, which can cause oral thrush and contribute to bad breath (37). It may help freshen breath and reduce the sensation of dry mouth. Coconut oil may prevent bad breath in several ways:

1. Oil pulling: Swish coconut oil in your mouth for 10-15 minutes, then spit it out. Repeat daily.
2. Brushing: Mix coconut oil with baking soda and brush your teeth for 2 minutes, twice a week.
3. Mouthwash: Swish coconut oil in your mouth for 30 seconds, then spit it out.
4. Toothpaste: Mix a small amount of coconut oil with your regular toothpaste.

Remember, coconut oil is a natural remedy and may not work for everyone. If you have persistent bad breath, consult your dentist or healthcare professional to rule out underlying medical conditions.

10. May prevent prostate enlargement

Benign prostatic hyperplasia (BPH) is a condition characterized by the non-cancerous and uncontrollable enlargement of the prostate gland. This enlargement leads to various difficulties and complications with urination. Recent research suggests that coconut oil might have the potential to prevent prostate enlargement (benign prostatic hyperplasia, BPH) because of its anti-inflammatory, antioxidant, and hormonal balancing effects. Coconut oil may benefit the prostate in several ways:

1. Reduces inflammation: Coconut oil’s anti-inflammatory properties may help reduce prostate inflammation, a contributing factor to BPH (38).
2. Antioxidant effects: Coconut oil’s antioxidants may help protect the prostate gland from oxidative stress and damage (38).
3. Hormonal balance: Coconut oil contains lauric acid, which may help balance testosterone and dihydrotestosterone (DHT) levels, reducing the risk of BPH (39).
4. May reduce prostate size: The study also suggest that coconut oil may help reduce prostate size and symptoms associated with BPH (39).

Other potential benefits for prostate health

• May reduce risk of prostate cancer
• Supports overall urinary tract health
• May improve sexual function and libido

Tips to use coconut oil for prostate health

• Add coconut oil to your diet (2-3 tablespoons daily)
• Use coconut oil as a cooking oil
• Take coconut oil supplements (consult with a healthcare professional)
• Apply coconut oil topically (massage oil or skin moisturizer)

Remember, while coconut oil may have potential benefits for prostate health, it is not a replacement for medical treatment. If you have BPH or prostate concerns, consult with a healthcare professional for proper diagnosis and treatment.

Skin and Hair

Coconut oil is known for its moisturizing properties. It is a great natural option for skin care and effectively fights dryness. When discussing the topic of hair health, it is important to note that this highly adaptable oil not only stimulates hair growth but also fortifies each strand, starting from the roots and extending all the way to the tips. Additionally, the application of this product has the potential to alleviate a wide range of skin conditions, offering both relief and nourishment.

Using coconut oil for skin

Using coconut oil as a moisturizer is a great way to nourish and hydrate your skin. Here’s how to do it:

• Warm a small amount of coconut oil in your hands by rubbing them together.
• Apply the warm oil to your skin, focusing on areas that need extra moisture (like elbows, knees, and heels).
• Gently massage the oil into your skin using circular motions.
• Allow the oil to absorb fully before dressing or applying additional products.

Tips:

• Use a small amount (about a quarter-sized amount for your face and neck).
• Apply after bathing or showering while the skin is still damp.
• Mix with other natural oils or moisturizers for added benefits.
• Use as a lip balm or hair mask too!

Benefits of using coconut oil as a moisturizer:

• Hydrates and nourishes skin
• Soothes dry, irritated skin
• Reduces appearance of fine lines and wrinkles
• Antimicrobial properties help combat acne and infections
• Natural and non-greasy

Remember, coconut oil can be quite rich, so start with a small amount as needed for your skin type. Enjoy the benefits of this natural moisturizer!

Using coconut oil for hair health

Coconut oil contains a high concentration of fatty acids that effectively moisturize and nourish the hair while simultaneously protecting the scalp. In addition to its ability to reduce frizz and smooth the hair, this product also boasts high levels of lauric acid. Lauric acid aids in the reduction of yeast levels on the scalp, which are often responsible for flaking and dandruff. Coconut oil can boost hair health in several ways:

1. Moisturizes and nourishes: Rich in fatty acids, coconut oil deeply conditions and hydrates hair.
2. Repairs damage: Lauric acid in coconut oil helps repair broken hair bonds and restore strength.
3. Promotes growth: Coconut oil’s nutrients and antioxidants support healthy hair growth.
4. Improves manageability: Regular use can make hair softer, smoother, and easier to style.
5. Reduces frizz and flyaways: Coconut oil’s fatty acids help tame and add shine to hair.
6. Protects from damage: Acts as a barrier against heat, sun, and environmental damage.
7. Soften and calm scalp: Coconut oil’s anti-inflammatory properties can soothe an itchy scalp.
8. Natural dandruff remedy: Coconut oil’s antifungal properties help control dandruff-causing yeast.
9. Hair mask and deep conditioning: Coconut oil is an excellent hair mask or deep conditioning treatment.
10. Pre-shampoo treatment: Apply coconut oil before shampooing to protect hair from stripping.

Remember to use high-quality, extra-virgin coconut oil and apply it appropriately for your hair type.

You may also like: 10 Reasons to Use Coconut Oil on Tattoo

Side effects

• Gastrointestinal problems: Gastrointestinal side effects like diarrhea, cramps, and gastrointestinal discomfort can happen in those who are consuming too much coconut oil.
• Allergies: Those who have a tree nut allergy should be aware of the potential for an allergic reaction to coconut oil.
• Increased cholesterol levels: Consuming excess coconut oil in your diet may raise your cholesterol levels, which can increase the risk of heart disease.
• Risk of heart disease and stroke: Coconut oil is full of saturated fat, which can raise your LDL (bad) cholesterol and increase your chances of cardiovascular disease and stroke.
• Acne: Coconut oil can cause blackheads and whiteheads, which are signs of inflammatory acne.

Consuming coconut oil raises the level of LDL, or bad cholesterol. Because of the presence of saturated fatty acids, excessive consumption can be harmful and raise the risk of stroke and cardiac disease.

Conclusion

Coconut oil, being primarily a saturated fat, increases the risk of cardiovascular diseases and other lifestyle-related illnesses. In the past, historical health recommendations have emphasized the need to limit saturated fat, including that from coconuts. However, there is now some questioning of the link between consuming saturated fat and heart disease. To truly understand its impact on lipid profiles and heart disease risk, it is crucial to replace saturated fat with healthier alternatives, such as vegetable fats, instead of simple carbohydrates. Given the associated health risks, it is not surprising that moderation is key when consuming coconut oil. Health experts recommend a moderate intake to reduce the risk of heart disease.