Coconut oil health benefits: 8 key advantages

Over the past ten years, coconut oil has found its way into almost every kitchen cupboard in Estonia. But is it just a trend, or is it really worth keeping in your pantry? Let’s look at what coconut oil actually does for your body and whose diet it suits best.

What is coconut oil, and where does it come from?

Coconut oil is produced by pressing coconut flesh and concentrating the oils. With a saturated fat content of 80–92%, it is solid at room temperature and has a relatively low melting point of 25–28 °C. That’s why the coconut oil in your jar is liquid in summer and hard in winter.

About 51% of the saturated fat in coconut oil is lauric acid, a medium-chain triglyceride. It also contains shorter-chain fatty acids, vitamin E and plant polyphenols.

You’ll find two types of coconut oil on shop shelves:

• Unrefined (cold-pressed, virgin) — has a delicate coconut aroma and is suitable for baking and cosmetic use.
• Refined — odorless, tolerates higher temperatures and is suitable for frying.

Coconut oil health benefits — what the science says

Quick energy and improved metabolism

About 65% of coconut oil consists of medium-chain triglycerides. Unlike other fats, these are absorbed quickly and reach your muscles as fuel almost as fast as carbohydrates. A small spoonful before a morning workout is a familiar trick for many.

Helps you manage your body weight

Studies have linked medium-chain triglycerides to a faster metabolism and greater feelings of fullness. If you follow a low-carbohydrate or ketogenic diet, ketones help quiet hunger signals — you simply eat less without having to restrict yourself all the time.

Antibacterial and anti-inflammatory properties

Lauric acid supports the immune system and acts against pathogenic bacteria and fungi in both your gut and your mouth. It leaves beneficial bacteria largely unaffected.

Support for brain function and memory

Medium-chain triglycerides provide your brain with an alternative fuel in the form of ketones. Studies published in National Journal of Physiology Pharmacy and Pharmacology and International Journal of School and Cognitive Psychology have found a positive association between coconut oil consumption and the prevention of Alzheimer’s disease (13 April 2019). In some studies, coconut oil has also reduced seizure frequency in people with epilepsy.

Antioxidants and cell protection

Coconut is a rich source of tocopherols, tocotrienols, flavonoids and polyphenols. These antioxidants neutralize free radicals that would otherwise damage DNA, accelerate cellular aging and fuel inflammation.

Coconut oil for your hair and skin

If your hair is dry or prone to split ends, coconut oil is worth trying — it penetrates deep into the hair shaft and makes your hair more flexible. For your skin, it provides moisture, antioxidants and anti-aging support. It also helps some people with acne and fungal infections, although this depends on skin type.

After sunbathing, a thin layer of coconut oil provides light after-sun care for sunburned skin. That’s precisely why you’ll find it in many sun protection products.

How to use coconut oil in your kitchen

Coconut oil can replace sunflower or palm oil whenever you want a stable fat with greater heat tolerance. Choose refined coconut oil for frying and cold-pressed for baking — the latter gives pancakes and cakes a delicate, sweet aroma.

How much you use is a matter of taste, but an average tablespoon a day (about 14 g) is a reasonable starting point for most people. Remember that, as a saturated fat, coconut oil quickly adds calories — if you’re watching your body weight, count it toward your daily fat intake.

Coconut oil FAQs

Is coconut oil suitable for everyday use?

In moderation, yes. One to two tablespoons a day is suitable for most people, provided it replaces other saturated fats rather than being added on top of them.

Is cold-pressed coconut oil better than refined?

Nutritionally, yes — cold-pressed coconut oil retains more polyphenols and vitamin E. Refined coconut oil, however, stands up better to high-temperature frying.

Does coconut oil help you lose weight?

Not directly — no fat does that. However, because it promotes fullness and contains rapidly metabolized triglycerides, it fits well into a low-carbohydrate diet in which total calorie intake is kept under control.

Author: Timo Majuri

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