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.