Coconut oil has gained popularity in recent years due to its numerous health benefits and versatile uses. Coconut oil provides essential nutrients and healthy fats. It is rich in medium-chain triglycerides (MCTs), which the body digests easily and uses as a quick source of energy. Additionally, coconut oil contains antioxidants that support overall well-being. People use coconut oil in many ways, from cooking to skincare. Let's explore the nutrition facts of coconut oil and discover its diverse applications for a healthier lifestyle.

The Controversy Surrounding Coconut Oil

Like most things, coconut oil should be consumed in moderation. But, if used correctly, it is most definitely a health-promoting food. For many years, the public and healthcare professionals considered coconut oil unhealthy because of its saturated fat content. They often grouped it with trans fats and associated it with the health risks linked to foods high in trans fatty acids. However, coconut oil is a naturally saturated, non-hydrogenated fat. It is also the only commonly consumed saturated fat that contains significant amounts of lauric acid. Researchers believe lauric acid contributes to many of coconut oil's potential health benefits.

Key Nutrition Facts About Coconut Oil

Coconut oil contains many nutrients to benefit your health, including medium-chain fatty acids (MCFAs). A diet high in MCFA's provides the brain with ketones for energy and nourishment, instead of glucose. 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. Studies are now showing that coconut oil may be useful in controlling weight gain and obesity, thanks to this, as well as its lauric acid component. 

Lauric acid (LA) makes up the largest proportion of saturated fat in coconut oil. Lauric acid may help increase HDL ("good") cholesterol, supporting a healthier cholesterol profile. The body converts lauric acid into monolaurin, a compound also found naturally in breast milk. Monolaurin helps support the absorption of essential minerals, including calcium and magnesium. Lauric acid is also naturally antibacterial and anti-viral. Research has shown that monolaurin can help inactivate certain lipid-coated viruses, including herpes simplex virus, cytomegalovirus (CMV), and influenza viruses. Studies have also found that it may help fight certain bacteria, such as Helicobacter pylori, and protozoa, including Giardia. 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. Research has demonstrated the potential immune-supporting benefits of coconut oil, particularly its medium-chain fatty acids (MCFAs), including lauric acid.

Beyond Its Nutrient Profile: Other Uses & Benefits of Coconut Oil 

Coconut oil offers benefits that extend beyond its nutrient profile. People also use it for cooking, skincare, hair care, and other wellness applications. It has recently exploded in the beauty world, as well as a topical solution to dry skin and so much more. Let's further explore other ways you can reap the benefits of coconut oil. 

Hair & Skin Benefits of Coconut Oil

Hair Support

  • Fight Frizz – rub a small amount of coconut oil on your hands and rub together – lightly smooth over flyaway hairs.
  • Deep Condition – soak hair in coconut oil for one hour, then shampoo out [no spa needed]
  • Homemade Shampoo – mix 1/4 cup coconut milk, 1/3 cup liquid soap, 1 tbs coconut oil, 1tsp almond/olive oil, 10 – 20 drops of essential oil.
  • Dandruff Control – rub a small amount of coconut oil into the scalp

Skin Benefits

  • Face and Body Scrub – mix coconut oil with honey, dry ground coffee, sugar and salt [here is a good recipe]
  • Makeup Remover – a small amount of coconut oil goes a long way [and moisturizes at the same time]
  • Lip Balm/ Skin Moisturizer – again, a small amount of coconut oil goes a long way. Think dry feet, hands, face, and nail cuticles. It has been known to help people with such skin problems as psoriasis, dermatitis and eczema.
  • Shaving – you can make your own shaving cream by using a small amount of coconut oil and water, it is also a good idea to use this to soothe cuts and razor rash.
  • Massage Oil/Lubricant - Coconut is a safe, inexpensive and effective lubricant during intercourse.
  • Sunscreen – I know, seems crazy using an oil as a sun protectant but people claim it works at an SPF 4. Maybe test this out on your skin first just to be safe before you stand out all day in the sun like a Thanksgiving turkey.
  • Stretch Mark Cream – coconut oil is fabulous for nourishing skin, hence why we use it as a moisturizer but it can help reduce pesky stretch marks too.
  • Nipple Cream/Milk Enrichment – for new mommies, this is a perfect way to naturally nourish cracked, sore or dry nipples. It's okay to leave it on there between feedings, just make sure to wipe it off before the next feeding. Eating some of the coconut oil yourself will also help to enrich the quality of the milk you produce.
  • Diaper Irritation – using a bit of lotion is very soothing to your baby's bottom and it's all natural. It also works for cradle cap.
  • Bug Bites – apply directly to a bug bite to aid in the relief of itching and burning.

Digestive & Therapeutic Benefits

  • Swimmers Ear – Some people use a mixture of coconut oil and garlic oil as a traditional home remedy for swimmer's ear. They typically place a few drops into the affected ear and leave the mixture in place for about 10 minutes. However, avoid using this remedy if you suspect a ruptured eardrum or have severs ear pain, and consult a healthcare professional for persisten symptoms.
  • Stress Relief – because coconut oil's aroma is extremely soothing, it helps to lower stress levels. Try applying some to your fingertips and massaging into your temples, in light circular motions.
  • Digestion – the saturated fats in coconut oil have anti-bacterial and anti-protozoal properties that help control parasites and bacteria that cause indigestion and other digestion-related problems. It's also used to help manage malabsorption conditions, including pancreatitis, Crohn's disease, celiac disease, and cystic fibrosis.
  • Weight-loss – coconut oil has been proven to stimulate your metabolism, improve thyroid function and escalate energy levels [try taking some before you workout], all of which help decrease unwanted fat and increase lean muscle. Coconut oil can also reduce food cravings.
  • Nose Bleeds – we don't want to go into details about how you have to get the coconut oil in your nasal passage – as we think you get the right idea – but with its moisturizing qualities, coconut oil can help prevent nose bleeds caused by dry, cracking nasal passages.
  • So Much More – coconut oil is said to support cognition, memory and brain health, candida albicans, maintain healthy cholesterol [improves HDL, good cholesterol], chronic fatigue, circulation, mental health including mood support, athletes food, back pain/sore muscles, acne, cellulite and open cuts when applied topically. 

Culinary Uses

  • Replacement for Butter/Oil – coconut oil can be substituted in cooking/baking recipes for butter and oils. The ratio would be 1 cup coconut oil per 1 cup [insert your ingredient name here]. It is also a great idea to use coconut oil for any other methods, such as sauteing for example.
  • Baking – use coconut oil for greasing pans and in pie and other baked goods. Replaces butter/lard/Crisco/PAM. Hint: If you are adding it to baking recipes, it is best to turn it into a liquid state before adding a measured amount.
  • Nutritional Supplement – some people take coconut oil on a spoon, while others blend it into their favourite smoothie to get the goodness.
  • Ideas – smoothies, cookies, as a coffee creamer, stir fry, spreads/dips, popcorn, oatmeal, pancakes, curries, and more.

Coconut Oil Benefits for Pets & Home

  • Insect Repellent – mix coconut oil with peppermint oil extract and use it like regular bug repellant, only this is natural and much safer.
  • Pets – some people melt coconut oil and mix it in their animal's food/water to aid in the overall health of their pet. But just to be on the safe side, please consult your veterinarian before doing so.
  • Goo Gone – mix equal parts coconut oil and baking soda into a paste. Apply to a sticky area, let it sit for roughly 10 minutes and try wiping it off [using an old toothbrush may help, also]
  • Gum in your hair? - rub some coconut oil all over the mess [aka. Hair and gum], leave it there for roughly half an hour and gently roll the gum between your fingers – it should come right out.
  • Furniture Polish – mixing coconut oil with a bit of lemon juice is great for polishing wood furniture while leaving a pleasant scent; it's wise to test it out in an inconspicuous spot first, just to make sure. It is also said that if you use coconut oil on a cotton ball, you can use it to polish bronze. Again, test it out first.
  • Conditioning things – coconut oil is great for seasoning animal hides, and cookware, and is a great moisturizer for leather products.

Shopping Tips For Finding A Quality Coconut Oil

When shopping for coconut oil, you should always look for one that's non-hydrogenated and extra virgin. Cold-pressed oils are also of higher quality for consuming and applying topically. Coconut oil is a great cooking oil because it can withstand high temperatures, some brands have a flavourful taste and tropical aroma and others are less fragrant and can be used topically to support skin health. There are many varieties of coconut oil available at natural health food stores, including those that have a buttery taste and make a great butter replacement on snacks, other food items and when cooking.