Coconut oil has gained popularity in recent years due to its numerous health benefits and versatile uses. Packed with essential nutrients, it is rich in healthy fats, including medium-chain triglycerides (MCTs), which are easily digested and provide a quick source of energy. Additionally, coconut oil contains antioxidants that support overall well-being. From cooking to skincare, this tropical oil can be used in a variety of ways. 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. Years ago, when the connection between saturated fat (something that coconut oil is high in) and heart disease was made, the public and health professionals alike, deemed coconut oil 'unhealthy'. At that point, it was lumped in with trans fat and all the health risks associated with the regular ingestion of foods high in trans fatty acids. The truth is, that the nutrients found in coconut oil can be attributed to the fact that it's a naturally saturated, non-hydrogenated fat. It is also the only saturated fat containing lauric acid, the component of coconut oil that sets it apart and is thought to be responsible for its many 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 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. Lauric acid is converted in the body to monolaurin, an MCFA whose only other natural source is breast milk and is responsible for the absorption of necessary minerals, like calcium and magnesium. Lauric acid is also naturally antibacterial and anti-viral. It has been shown to destroy lipid-coated viruses, such as herpes, CMV, and influenza, as well as bacteria like helicobacter, and protozoa such as 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. The immune benefits of coconut oil (and specifically its MCFA content, including lauric acid) have been clearly demonstrated.

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

All that being said, the benefits and uses of coconut oil hardly stop at its nutrient profile. 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

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

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.

Toothpaste – mix coconut oil with baking soda and brush, brush brush. Or use it for oil pulling. 

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 – it is said that mixing coconut oil with garlic oil and putting a few drops into affected ears for 10 mins – do this 2-3 times a day.

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. 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. The good fats in the coconut oil also aid in the absorption of vitamins, minerals and amino acids – which is exactly what we like to hear.

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.