Coconut oil has been a staple in many cultures for centuries, revered for its versatility and numerous health benefits. From the kitchen to the bathroom, this tropical treasure has found its way into countless aspects of our daily lives. In this article, we’ll explore 20 incredible health benefits and uses of coconut oil that might just make you wonder how you ever lived without it.
What is Coconut Oil?
Coconut oil is a natural oil derived from mature coconut meat (or kernel). It is extracted by pressing or crushing the coconut flesh to obtain the oil. Coconut oil has a unique composition, primarily consisting of saturated fats, with a high concentration of medium-chain fatty acids (MCFAs).
These MCFAs, such as lauric acid, caprylic acid, and capric acid, contribute to coconut oil’s distinctive properties and health benefits.
20 Health Benefits and Uses of Coconut Oil
1. Boosts Heart Health
Contrary to popular belief, coconut oil can be good for your heart. Rich in lauric acid, a type of saturated fat, coconut oil has been shown to increase HDL (good) cholesterol levels while reducing LDL (bad) cholesterol. This unique composition may help lower the risk of heart disease and improve overall cardiovascular health.
A study published in the journal Nutrition Reviews found that the consumption of coconut oil led to a significant increase in HDL cholesterol compared to other oils. This is particularly important because higher levels of HDL cholesterol are associated with a lower risk of heart disease.
Pro tip: Incorporate 1-2 tablespoons of coconut oil into your daily diet to reap its heart-healthy benefits. Try replacing your regular cooking oil with coconut oil when sautéing vegetables or baking.
2. Enhances Brain Function
The medium-chain triglycerides (MCTs) found in coconut oil are easily absorbed by the body and can be used as an alternative energy source for the brain. This property has led researchers to explore coconut oil’s potential in treating neurodegenerative diseases like Alzheimer’s.
Dr. Mary Newport, a neonatologist, famously reported significant improvements in her husband’s Alzheimer’s symptoms after incorporating coconut oil into his diet. While more research is needed, these anecdotal reports have sparked interest in coconut oil’s potential cognitive benefits.
To support brain health, try adding a tablespoon of coconut oil to your morning coffee or smoothie. The quick energy boost might just help you start your day with improved mental clarity.
3. Supports Weight Loss
Believe it or not, adding coconut oil to your diet might actually help you shed those extra pounds. The MCTs in coconut oil can increase feelings of fullness and boost metabolism, potentially leading to reduced calorie intake and increased fat burning.
A study published in the European Journal of Clinical Nutrition found that consuming MCTs, like those found in coconut oil, increased energy expenditure and fat oxidation compared to long-chain fatty acids. This means that coconut oil might help you burn more calories throughout the day.
To harness coconut oil’s weight loss potential, try replacing other cooking oils with coconut oil or adding it to your pre-workout smoothie for an energy boost.
4. Improves Skin Health
Coconut oil isn’t just for eating – it’s also a fantastic natural moisturizer. Its antibacterial and anti-inflammatory properties make it effective for treating various skin conditions, including:
- Eczema
- Psoriasis
- Dermatitis
- Acne
The lauric acid in coconut oil has been shown to have antimicrobial properties, which can help fight acne-causing bacteria. Additionally, its moisturizing effects can help soothe dry, irritated skin associated with conditions like eczema and psoriasis.
Simply apply a small amount of coconut oil to your skin daily for a natural, healthy glow. For acne-prone skin, try using it as a gentle makeup remover or overnight spot treatment.
5. Promotes Hair Growth and Health
Looking for luscious locks? Coconut oil might be your new best friend. Its ability to penetrate the hair shaft makes it an excellent conditioner, reducing protein loss and preventing damage. Regular use can lead to stronger, shinier hair and may even stimulate hair growth.
A study published in the Journal of Cosmetic Science found that coconut oil was the only oil capable of reducing protein loss in both damaged and undamaged hair.
Try using coconut oil as a deep conditioning treatment once a week. Massage it into your scalp and hair, leave it on for a few hours or overnight, then wash it out for silky, nourished locks.
6. Boosts Immune System
The lauric acid in coconut oil has powerful antimicrobial properties, helping to fight off harmful bacteria, viruses, and fungi. Incorporating coconut oil into your diet can give your immune system a natural boost, potentially reducing the risk of infections.
When consumed, lauric acid is converted into monolaurin in the body, a compound that has been shown to have antiviral and antibacterial properties. This can help your body fight off various pathogens, including the flu virus and candida.
To support your immune system, try adding a tablespoon of coconut oil to your daily diet. You can also use it in place of other oils when cooking to increase your intake.
7. Aids in Digestion
Coconut oil can help improve digestion by promoting the absorption of fat-soluble vitamins and minerals. Its antimicrobial properties may also help balance gut bacteria, potentially alleviating symptoms of digestive disorders.
The MCTs in coconut oil are easily digested and absorbed, making them a gentle option for those with digestive issues. They can also help stimulate the production of digestive enzymes, further supporting healthy digestion.
Try taking a teaspoon of coconut oil before meals to support digestive health. You can also use it as a cooking oil for dishes that might typically cause digestive discomfort.
8. Reduces Inflammation
The anti-inflammatory properties of coconut oil make it a natural remedy for various inflammatory conditions. Whether consumed or applied topically, coconut oil may help reduce inflammation throughout the body.
A study published in the journal Pharmaceutical Biology found that virgin coconut oil exhibited anti-inflammatory effects comparable to those of diclofenac, a common anti-inflammatory drug.
For topical use, try applying coconut oil to sore joints or muscles. You can also incorporate it into your diet to potentially reduce systemic inflammation.
9. Supports Dental Health
Oil pulling, an ancient Ayurvedic practice involving swishing oil in the mouth, has gained popularity in recent years. Using coconut oil for this practice can help reduce harmful bacteria in the mouth, potentially improving dental health and reducing bad breath.
A study published in the Journal of Contemporary Dental Practice found that oil pulling with coconut oil significantly reduced plaque formation and gingivitis symptoms.
To try oil pulling, swish a tablespoon of coconut oil in your mouth for 15-20 minutes each morning before brushing your teeth. Spit it out in the trash (not the sink, as it can clog pipes), then rinse your mouth and brush as usual.
10. Enhances Athletic Performance
The MCTs in coconut oil provide a quick source of energy, making it popular among athletes and fitness enthusiasts. Consuming coconut oil before or during exercise may help improve endurance and performance.
A study published in the Journal of Nutritional Science and Vitaminology found that athletes who consumed MCTs before exercise had lower blood lactate levels and were able to exercise for longer compared to those who consumed long-chain fatty acids.
Try adding a tablespoon of coconut oil to your pre-workout shake or snack to potentially boost your athletic performance.
11. Natural Sunscreen
While it shouldn’t replace your regular sunscreen, coconut oil does offer some natural sun protection. With an SPF of about 4-5, it can provide a mild barrier against harmful UV rays while moisturizing your skin.
The antioxidants in coconut oil, particularly ferulic acid and p-coumaric acid, have been shown to provide some protection against UV radiation. However, it’s important to note that this protection is minimal and should not be relied upon as your sole form of sun protection.
For added sun protection, try mixing coconut oil with zinc oxide to create a natural, homemade sunscreen. Always test on a small area first and consult with a dermatologist if you have sensitive skin.
12. Promotes Bone Health
Coconut oil may help improve calcium and magnesium absorption in the body, potentially leading to stronger bones and reducing the risk of osteoporosis.
The antioxidants in coconut oil can help neutralize free radicals that might otherwise lead to the breakdown of bone tissue. Additionally, the improved absorption of calcium and magnesium can support overall bone density.
To support bone health, try incorporating coconut oil into your diet alongside calcium-rich foods. You can also use it as a base for homemade bone broth for an extra nutrient boost.
13. Natural Makeup Remover
Tired of harsh chemical makeup removers? Coconut oil is a gentle, effective alternative. Its ability to break down water-resistant substances makes it perfect for removing even stubborn waterproof makeup.
To use coconut oil as a makeup remover, simply massage a small amount onto your face, then wipe away with a warm, damp cloth. Follow up with your regular cleansing routine for clean, moisturized skin.
14. Soothes Insect Bites
The anti-inflammatory properties of coconut oil make it an excellent natural remedy for insect bites and stings. Simply apply a small amount to the affected area for quick relief.
Coconut oil can help reduce itching, swelling, and redness associated with insect bites. Its antimicrobial properties may also help prevent infection if the bite has been scratched.
For added relief, try mixing coconut oil with a few drops of lavender or tea tree essential oil before applying to insect bites.
15. Improves Liver Health
The MCTs in coconut oil are easily digested and can help reduce the workload on the liver. This property may make coconut oil beneficial for those with liver disease or those looking to support overall liver health.
A study published in the Journal of the Science of Food and Agriculture found that virgin coconut oil helped protect the liver from damage in rats with induced liver disease.
To support liver health, try replacing other cooking oils with coconut oil and incorporating it into your daily diet.
16. Natural Deodorant
Looking for an all-natural alternative to commercial deodorants? Coconut oil’s antibacterial properties make it an effective deodorant. Mix it with a little baking soda and your favorite essential oil for a custom, natural deodorant.
The lauric acid in coconut oil helps kill odor-causing bacteria, while its pleasant scent can help mask any remaining odors.
To make your own coconut oil deodorant, mix equal parts coconut oil and baking soda, then add a few drops of your favorite essential oil for fragrance. Apply a small amount to clean, dry underarms.
17. Supports Thyroid Function
The unique fatty acid composition of coconut oil may help support thyroid function. Its ability to increase metabolism and provide a quick source of energy can be particularly beneficial for those with hypothyroidism.
The medium-chain fatty acids in coconut oil can help stimulate metabolism and promote the production of thyroid hormones. This can be particularly beneficial for individuals with underactive thyroid glands.
Try incorporating 1-2 tablespoons of coconut oil into your daily diet to support thyroid health. Always consult with your healthcare provider before making significant changes to your diet, especially if you have a thyroid condition.
18. Enhances Nutrient Absorption
The fatty acids in coconut oil can help improve the absorption of fat-soluble vitamins and minerals in the gut. This property makes coconut oil a valuable addition to a healthy, balanced diet.
Vitamins A, D, E, and K are all fat-soluble, meaning they require fat for proper absorption. By consuming coconut oil alongside foods rich in these vitamins, you can potentially enhance their absorption and utilization in the body.
Try adding a teaspoon of coconut oil to your salad dressing or using it to cook vegetables rich in fat-soluble vitamins for improved nutrient absorption.
19. Natural Lip Balm
Say goodbye to chapped lips with coconut oil. Its moisturizing properties make it an excellent natural lip balm. Plus, it’s safe to ingest, so you don’t have to worry if you lick your lips!
Coconut oil’s emollient properties help soften and smooth dry, cracked lips. Its antimicrobial properties can also help prevent infection in severely chapped lips.
To use as a lip balm, simply apply a small amount of coconut oil to your lips as needed throughout the day. For an extra boost, mix with a drop of peppermint essential oil for a refreshing, plumping effect.
20. Supports Hormonal Balance
The healthy fats in coconut oil are essential for hormone production. Regular consumption may help support overall hormonal balance, potentially benefiting conditions like PCOS and thyroid disorders.
Coconut oil can help regulate insulin levels, which is particularly beneficial for individuals with PCOS. It may also support the production of pregnenolone, a precursor to many hormones in the body.
To support hormonal balance, try incorporating 1-2 tablespoons of coconut oil into your daily diet. You can also use it as a base for hormone-supporting essential oils in aromatherapy.
How to Incorporate Coconut Oil into Your Daily Routine?
Now that we’ve explored the numerous benefits of coconut oil, you might be wondering how to incorporate it into your daily life. Here are some easy ways to start reaping the benefits:
- Cooking: Replace your regular cooking oil with coconut oil for a healthy twist on your favorite recipes. It’s great for sautéing, baking, and even as a butter substitute in some recipes.
- Smoothies: Add a tablespoon to your morning smoothie for a creamy texture and energy boost. It pairs particularly well with tropical fruits like mango and pineapple.
- Coffee: Try adding a teaspoon to your morning coffee for a delicious, metabolism-boosting drink. This is often referred to as “bulletproof coffee” and can help keep you feeling full and energized.
- Skincare: Use as a natural moisturizer or makeup remover. It’s particularly effective when applied to damp skin right after showering.
- Hair care: Apply as a deep conditioning treatment once a week. Massage it into your scalp and hair, leave it on for a few hours or overnight, then wash it out for silky, nourished locks.
- Oil pulling: Swish a tablespoon in your mouth for 15-20 minutes each morning for improved oral health. This ancient practice can help reduce bacteria in the mouth and promote overall oral hygiene.
Remember, while coconut oil offers numerous health benefits, it’s still high in calories. As with any dietary change, moderation is key. Start with small amounts and gradually increase as your body adjusts.
