Coconut Oil Varieties, Uses & Benefits
Updated Feb. 07th, 2024 | Read Time: 5 Minutes | What You Will Learn:
- Top Health Benefits of Coconut Oil
- Medium Chain Fatty Acids
- Brain Health & Neuroprotective Benefits
- Coconut Oil's Immune-Supporting Properties
- Using Different Coconut Oil Varieties & Incorporating Them Into Your Diet
- Tips On Buying Quality Coconut Oil
Coconut oil is an edible oil derived from the kernels, meat, and milk of the coconut palm fruit. Coconut oil is a white solid fat below around 25 °C, and a clear thin liquid oil in warmer climates. Unrefined coconut oil varieties have a distinct coconut aroma, making them great for massage and in certain recipes. Coconut oil is very stable, even in high heat, making it a great choice for frying.
Not only is coconut oil a great oil to cook with but it's packed with a nutritional punch and is quite good for your health.
Top Health Benefits of Coconut Oil
Medium Chain Fatty Acids
We are now much more educated about the severe health risks associated with consumption of trans fats, and how some saturated fat in our diets can improve our overall health. We also know more about the specific fatty acids in coconut oil, namely lauric acid and capric acid, both medium-chain fatty acids (MCFAs). MCFAs contain 6-10 carbons, compared to long-chain fatty acids, which contain 10+.
Medium chain fatty acids differ significantly from their longer chained counterparts and maybe a more fat-friendly, abundant, rapidly used and available source of energy. Another bonus to using MCFAs for energy is that, when compared to carbohydrates, MCFAs do not have a stimulatory effect on insulin levels. Studies are now showing that coconut oil may be useful in controlling weight gain and obesity, thanks to its lauric acid component. Lauric acid makes up the largest proportion of saturated fat in coconut oil. Lauric acid has been shown to increase HDL cholesterol (the 'good' cholesterol) in the body, creating a more favourable cholesterol profile.
Brain Health & Neuroprotective Benefits
Advancements in Alzheimer’s research have led to a theory about the development of the disease that points to the inability of brain cells to process glucose. Scientists are not sure why this happens, but this inability leads to the starvation of brain cells. Research dedicated to studying the potential for coconut oil use in Alzheimer’s treatment and prevention is promising. Since coconut oil varieties are a natural source of MCFAs, which provide the brain with ketones instead of glucose for energy, regular consumption has been shown to improve cognitive function and mood in Alzheimer’s patients. These findings are optimistic and could mean coconut oil has a role in stopping brain atrophy in Alzheimer’s patients. Of course, more studies will need to be done to test the accuracy of the theory and if it is a universal phenomenon.
Coconut Oil's Immune-Supporting Properties
Lauric acid is converted to monolaurin in the body, an MCFA that is otherwise only naturally found in breast milk. We now know the importance of monolaurin during the first few days and months of life, as it supports the absorption of necessary minerals, such as calcium and magnesium. Although it was initially reserved for use in the soap and cosmetic industry, Lauric acid has significant anti-viral, anti-bacterial and anti-protozoal functions within the body, as well. It has been shown to destroy lipid-coated viruses, such as HIV, herpes, CMV, and influenza, as well as bacteria like helicobacter, and protozoa such as giardia. It has these effects by solubilizing the lipids and phospholipids in the envelope of the virus, causing disintegration. Some researchers have also suggested that monolaurin from lauric acid interferes with signal transduction between virus and bacteria, as well as interfering with virus assembly and maturation. The immune benefits of coconut oil (and specifically its MCFA content, including lauric acid) have been demonstrated.
More great reasons to incorporate more coconut oil into your diet!
- MCFA's have also been used widely in the treatment of malabsorption pathologies, such as pancreatitis, Crohn's, celiac's, and cystic fibrosis, showing a huge benefit over low-fat diets in terms of maintaining adequate nutrition and weight. They have also been found to aid in the digestion, absorption and transport of lipids.
- Coconut oil may be effective in helping relieve gallstones or prevention of gallstones in susceptible individuals.
- This oil is great for skin health, it works well as a moisturizer when applied directly to the skin
- Another great benefit of coconut oil is its ability to withstand high heat, while still retaining the health benefits of its fatty acids. It is one of the 'healthier' oils to fry with if you must fry with oil.
Using Different Coconut Oil Varieties & Incorporating Them Into Your Diet
As always, the key to a healthy diet is moderation. Almost any fat, in excessive amounts, can lead to a greater risk of atherosclerosis and cardiovascular events. No more than 30% of our caloric intake should come from fat, and of this 30%, only 10% should come from medium-chain fatty acids. A diet containing only MCFA's is lacking in some essential fatty acids, including EPA and DHA, necessary to a variety of processes within the body. That being said, it is so important to understand the place that fats can and should be in a healthy diet, and why a 'low-fat diet', unless essential to your specific health condition, may be leading to weight gain and disease. At the risk of sounding like a broken record, it's all about moderation.
Tips On Buying Quality Coconut Oil
Virgin or extra virgin, non-hydrogenated coconut oil, when purchased from a reputable source and consumed in moderation has numerous health benefits AND it's delicious. Coconut oil is naturally solid at room temperature and will turn to liquid if warmed to over 75-76 degrees. At this point, the solid becomes a liquid. If this happens in your cupboard over the summer, do not worry, the product has not gone bad and it is still effective. It will form a solid again when it cools. Coconut oil has a long shelf life.
To begin, I’d like to mention that I am a HUGE fan of everything coconut and I mean it EVERYTHING. I am the kind of person that you will find at the grocery store searching for fresh coconut (the kind that has to be broken with a hammer). I am happy that not only is coconut oil good for cooking and baking it is also great for hair and skin. LOVE LOVE LOVE! If you aren’t using coconut oil you are missing out.
I don’t like coconut oil in my cooking nor baking, unless they are coconut cookies. But I buy coconut oil all the time- it's anti-bacterial so could be used very sparingly for animal care. The number one usage for me is oil- pulling. I gurgle coconut oil first thing in the morning daily. It cleans out all the bacteria in your oral cavity which have accumulated overnight. This is said to boost your immune system. People also said this practice could whiten teeth in the long term.
Hello Veggie Girl,
Thank you for sharing your uses for coconut oil. This oil has amazing anti-bacterial and anti-microbial properties for many uses. Oil pulling is a popular application for coconut oil, just be careful to not swallow any of that oil! It's also great for hair, skin and minor cuts as well as can help lock in moisture after using a hydrating skin lotion.
Have a healthy day!
I always liked coconut. The taste is so great in different sorts of desert and recipes. I generally use coconut oil to cook my eggs for my breakfast on the morning. It is also a really great oil to use when doing oil pulling for the mouth and dental health. For this last use, the best way to use coconut oil is with the liquid form, which I think is called MRC ? Or something like that. It is easier to oil pull with already liquid coconut oil, since you can also add and mix some essential oil to it.
Coconut Oil is a staple in my household. We use only Extra Virgin Coconut Oil which is apparently as natural as it can be. Coconut oil contains medium chain fatty acids which are better than other oils. I make moisturizers and pain relievers using coconut oil, essential oils and other ingredients. I also make chocolate and other goodies. Great taste.
Hello AL K,
Coconut oil is very versatile. Food grade coconut oil can be used for so many things from hair to skin and recipes. It's definitely flavourful and works well with asian cuisine and curry dishes as well as sweets such as homemade chocolates like you make, YUM! As you mentioned it has many benefits when ingested which can overall support cognitive and skin health. MCT oil is also a great addition to recipes and hot drinks for its cognitive benefits and increase in energy.
https://www.nationalnutrition.ca/articles/supplements/supplement-articles-mct/
Stay healthy & well
I use a lot of coconut oil in my cooking and otherwise. I believe it is very good for you compared to other available cooking oils. I particularly enjoy coconut oil in my baking and smoothies as it gives me a distinctive taste that is very enjoyable. I also use it to make my own moisturizer which is much 'cleaner' than what I can purchase at the store which has so many additives that makes you wonder what you are putting on your skin!
Hello Roger,
Coconut oil does have many benefits inside-out as stated in this article. It's definitely a healthier oil, if you enjoy adding it to your smoothies, you should check out MCT oil for even more benefits:
https://www.nationalnutrition.ca/articles/supplements/supplement-articles-mct/
Have a healthy day!
I use a lot of coconut oil in my cooking and otherwise. I believe it is very good for you compared to other available cooking oils. I particularly enjoy coconut oil in my baking and smoothies as it gives me a distinctive taste that is very enjoyable. I also use it to make my own moisturizer which is much 'cleaner' than what I can purchase at the store which has so many additives that makes you wonder what you are putting on your skin!
Hello Roger,
Coconut oil is a nice replacement to many oils and can withstand high temperatures for cooking. It adds a nice flavour to many dishes and is also great for baking or adding to smoothies for extra healthy fats and brain boost like you mentioned. Being good for your skin is a definite nice bonus. Glad you enjoyed this article.
Stay well.
I use cocoanut oil daily. 1 tsp every morning. I also use it in my cooking and baking instead of butter or margarine. A much healthier way to cook!
Hello Sharon,
Indeed, coconut oil has MANY benefits and uses, it's something everyone should have based on its vast uses and health benefits. Thank you for sharing, it's a great substitute in cooking and baking if you like the taste.
Have a healthy day!
I love coconut oil because it is so versatile! I love using coconut oil in my hair as a treatment before washing it out. I also have used coconut oil for my skin and to remove makeup and it works fantastically well! I also love adding coconut oil while cooking or baking as it adds some flavour and healthy fats. It is great in moderation and can be used in so many amazing ways. It is so cool knowing that it has so many health benefits and offers good support in so many ways.
Hello, Oh,
Coconut oil is a great all around product. It has so many uses and beneficial properties like you mentioned. It's also a great oil to cook with because it has a high temperature point when cooking on the stove top. The most important part is ensuring you're using a high quality oil, this is one of our favourites:
https://www.nationalnutrition.ca/organic-traditions-coconut-oil-raw-organic-1000ml-230ml-free.html
I use this in my baking and in my fry pan to make dinners
Hello, Sharon,
Coconut oil makes a great substitute when baking. It's also a great cooking oil as you mentioned because it has a high heat point. You can continue to learn about coconut oil with this article: https://www.nationalnutrition.ca/articles/supplements/supplement-articles-coconut-oil-101/