Health Benefits of Coconut Oil – A Healthy Fat That Helps You Lose weight

It is safe to say that most people are now heavily into health and fitness since the last few years than they were decades ago. Perhaps, it is due to the high incidences of obesity, cancer, and other deadly and debilitating conditions that were unheard of in the previous decades. This growing health awareness encourages people to change the way they live, including their food choices. Also, the majority of the population is more likely to take the less traveled road and try organic and natural herbs, spices, and supplements to improve their health and well-being.

Coconut oil is not new to most people. It is actually a staple in tropical countries and has been used in cooking, cleaning, and beauty products among others. Despite the initial bad publicity of its high saturated fat content, it is now increasing in sales and raving reviews from people everywhere. It has grown in demand and popularity since a decade ago when more coconut oil alternatives were made commercially available.

What is Coconut Oil?

Coconut oil, otherwise known as copra oil, is a type of edible oil taken from the meat or kernel of matured coconuts harvested from coconut palm trees. Basically, copra is the dried meat or kernel of the fruit that is achieved after sun drying, smoke drying, or kiln drying, and needs to be refined afterward to be safe for human consumption. The dried kernel contains around 60% to 65% of the oil. Coconut oil is slow to oxidize because of its high saturated fat content, making it resistant to going rancid. This is the reason why it does not spoil and can be stored for as long as six months at 24°C. No wonder coconut oil turns solid when stored at room temperature. Coconut oil retains the sweet coconut taste.

By nature, it is a refined product since the trees itself do not produce coconut oil. The meat inside the coconut has oil in it. So in a way, the oil within the coconut meat is the only form of “unrefined” coconut oil people can consume.

In some tropical countries, they call the coconut tree the “tree of life” since no part of it goes to waste. (1) From top to bottom, everything in it serves its purpose, even the oil in its meat. It can grow around five to twelve fruits in every bunch, where a new group starts growing each month or so. Roughly, a single coconut tree can produce around 100-120 coconuts yearly.

A coconut matures from being an inflorescence or a new flower to a mature coconut in a span of 12 months. Each month, a new inflorescence forms. Farmers often follow a 45-day harvest cycle when they cut down fruits on a regular basis. Experts say that the best coconuts are those that fall to the ground on their own once they have matured. They are rich in Lauric acid, which makes the best tasting coconut oil.

History of Coconut Oil

It was back in the 16th century when the word “coconut” was first used. It came from the Portuguese and Spanish word “coco” which literally translates to “a monkey face” or a grin since the coconut fruit resembles the face of a man or a monkey due to the three small indents found on its hairy shell.

Scientific Name: Cocos nucifera (coconut tree or palm)

Parts of a Coconut:

• Kernel
• Coconut water
• Testa (the brown layer amidst the kernel and the shell)
• Shell
• Husk

You’ll often find coconut trees growing along the shoreline of most tropical and subtropical countries. It is especially prominent along sandy shores. It does not thrive in places with low temperatures and prefers sunny and rainy climates and high humidity for growing fruits, but is in season all year long.

Botanically, the coconut is not a nut but a drupe. Drupes or stone fruits are an indehiscent fruit (a fruit that does not open at maturity in a pre-defined manner and often relies on decay or predation to release its seeds) wherein an outer fleshy part (exocarp) and flesh (mesocarp) covers a shell (pit) of a hardened endocarp containing the seed (kernel). Drupes have three layers:

• Exocarp
• Mesocarp (the fruit’s husk which contains the seed fiber)
• Endocarp

Its origin is not known. Most researchers are pointing to Malaysia as the probable place where coconuts originated. Coconuts spread worldwide in part because of seafarers. The fruit can stay afloat on the water since it is light and water-resistant. Then, the current can spread it to other countries where it can grow and multiply. Today, coconut grows in as many as 70 countries, mainly India, Indonesia, Maldives, Philippines, and Sri Lanka.

Coconut Oil Components

Fatty acid content of coconut oil:

• Caprylic saturated C8 = 7%
• Decanoic saturated C10 = 8%
• Lauric saturated C12 = 48%
• Myristic saturated C14 = 16%
• Palmitic saturated C16 = 9.5%
• Oleic monounsaturated C18:1 = 6.5%
• Others = 5%

Where does coconut oil come from?

You can get coconut oil by extracting the fat from the coconut’s white meat. Around 84% of its calories or more are from healthy saturated fat, mainly in the form of medium-chain triglycerides. When you compare its calories with olive oil, only 14% of its calories come from saturated fat, whereas butter has about 63%.

It belongs to a special group of vegetable oil known as Lauric oil. Coconut oil is almost 50% Lauric acid, which the body converts into monolaurin. The monolaurin in coconut oil makes it an excellent antibacterial, antifungal, and antiviral agent.

Types of Coconut Oil

There are two types processing of the mature coconut’s flesh:

1. Industry-manufactured oil coming from copra.

It is low-grade and often treated with chemicals and pesticides to survive the long export journey and prevent it from going rancid. The refined and edible end product is labeled as Refined, Bleached, and Deodorized (RBD).

2. The second type of coconut oil is produced as “cold pressed virgin and certified organic.”

We all know there are two main types of coconut oil, but in between, there are various types found on labels that can confuse everyone.

• Virgin/Extra Virgin Coconut Oil
• Refined, Bleached, and Deodorized = RBD
• Hydrogenated Coconut Oil
• Fractionated Coconut Oil

Refined Coconut Oil

• Certified organic coconut oil – It is made without using any pesticides, artificial fertilizers, and other additives or chemicals.
• Cold-Pressed coconut oil – This is made under relatively low temperatures wherein the coconut meat is pressed mechanically at temperatures not higher than 120°F to preserve its nutrients.

Unrefined Coconut Oil

• Virgin coconut oil – It comes from fresh mature coconuts that were immediately dried, pressed, settled, and then filtered. No chemicals are added or utilized in its extraction, nor has it been refined, bleached, and deodorized.
• Extra virgin coconut oil– It is pressed within an hour after the coconut being opened. It is a raw oil with very low acidity level, has a nice flavor, and no additives.

Which Type of Coconut Oil is Best?

• Virgin vs. Refined – We can get more nutrients and health benefits from something that that has undergone less processing. If possible, choose virgin coconut oil over a refined one.
• Processing Methods – All oils are processed since they don’t naturally exist in nature. The less processing that is performed on the raw ingredient, the better the oil is for human consumption and health. The use of fresh coconuts guarantees superior nutritional integrity.
• Organic vs. Conventional – Always go with organic as much as possible. It ensures that no pesticides or artificial fertilizers were used in growing the coconut tree itself.
  Choose a product/brand that supports Fair Trade.
• Glass vs. Plastic Jars – Stay away from plastic if possible because of obvious reasons related to the use of plastic itself the and chemicals in it that leak into whatever is stored within the container.
  Overall, choose a coconut oil that is virgin, organic, has undergone the least amount of or no processing and is stored in glass jars. Support coconut oil companies that advocate for Fair Trade and provide a detailed description of what’s in their coconut oil.

How is Coconut Oil made?

coconut_oil_extractor_and_dehusking_mills

You can extract coconut oil using a “dry” or “wet” process. You extract the meat from the shell and dry it using sunlight, fire, or kilns to produce copra using the dry process. It is often referred to as industrially manufactured oil because of the low-grade flesh that comes from copra. On the other hand, the wet process utilizes raw meat instead of dried copra where an emulsion of water and oil is created by the proteins in the coconut.

Making Refined Coconut Oil

The bulk of coconut oil used all over the world comes from copra, which is why it is first refined before sold to the public. Initially, the copra is dried for three to four days before it is taken to a large oil-see mill. Since many of these mills are found overseas, it takes months for the copra to get there. They are often moldy and rancid once they arrive. This oil undergoes the RBD process for refinement, which makes it refined, bleached, and deodorized. The oil is placed under high heat during extraction, so it ends up with a brownish color, thus there is a need for chemical bleaching to make it appear white again. A weak caustic soda solution is used to refine the oil to get rid of the over 3% Free Fatty Acids (FFA), making the oil edible. Back in the days, they called this process dirty oil or poor man’s oil. The end-product is mainly used as +animal feed known as copra meal, a high-fiber product.

Making Unrefined Coconut Oil

For hundreds of years, this is the process often used by people living in tropical areas to make virgin or extra-virgin olive oil. The coconut oil is extracted several hours after the fruit is harvested. Only the white kernel is used to preserve the coconut taste and white color. The following are examples of extraction methods to make unrefined coconut oil:

• Expeller Cold Pressed
• Direct Micro Expelling (DME)
• Centrifuge
• Fermented

Benefits of Coconut Oil

Coconut oil is very versatile and you can use it in many ways. You can make your own natural homemade deodorant, soap, toothpaste, and even insect repellent. The health benefits are astounding. This is why coconut oil usage has grown exponentially over the years.

It is a superior antioxidant as proven in a 2013 study that compared the antioxidant properties of coconut oil to those of olive and sunflower oil. The result of the study revealed that coconut oil is the most powerful antioxidant out of the three, meaning it can get rid of more free radicals than either olive or sunflower oil. Also, a separate study suggests that the phenolic compounds in coconut oil are responsible for its antioxidant abilities. (2)

Health Benefits of Coconut Oil

Countless studies have been done on coconut oil and the amazing health benefits you can get from consuming coconut oil or using it on your skin, hair, face, among others. These studies prove that you can enjoy the following health benefits of coconut oil:

1. Aids in weight loss and boosts metabolism
2. Improves secretion of insulin and blood glucose utilization
3. Minimize the health risks related to diabetes
4. Improves heart health
5. Proven natural treatment for Alzheimer’s disease
6. Supports the immune system
7. Supports healthy thyroid functioning
8. Antibacterial, antifungal, and antiviral properties
9. Promotes tissue repair and wound healing
10. Improves digestion and absorption of nutrients
11. Improves physical performance
12. Hydrates, moisturizes, and protects the skin, enhances the skin tone, gets rid of wrinkles, and fights skin aging
13. Reduces eczema and psoriasis symptoms
14. Improves the condition of the hair and the scalp
15. Acts as a protective antioxidant
16. Quick energy booster and controls sugar cravings
17. Stress reliever of the pancreas and other body enzyme systems
18. Manage pancreatitis symptoms
19. Relieve chronic fatigue syndrome symptoms
20. Relieve benign prostatic hyperplasia (enlargement of the prostate) symptoms
21. Reduce the occurrence of epileptic seizures
22. Protects against bladder infections and kidney disease
23. Expels or eliminates lice, tapeworm, giardia and other body parasites
24. Non-toxic to humans

Even though coconut is a saturated fat, it has been found to be good for the heart health. A June 2006 study published in the Ceylon Medical Journal revealed that the saturated fat found in coconut differs in structure and metabolism as compared to saturated fats that are from animals. Its use for the treatment of Alzheimer is also recognized by the January 2014 edition of the Journal of Alzheimer’s Disease, where studies have discovered the beneficial effects of coconut oil on nerve cells and in preventing nerve cell aging and degeneration. Another study supports the benefits offered by virgin coconut oil to patients diagnosed with Alzheimer’s disease and related disorders. (3)

Also, another study published in the European Journal of Internal Medicine and another published in 2010 showed how coconut oil intake protected the heart of the mitochondria from oxidative stress, which benefits patients diagnosed with Parkinson’s, Alzheimer’s, and Amyotrophic Lateral Sclerosis (ALS), which are diseases known to cause mitochondrial dysfunction. (4)

Coconut Oil for Skin

Coconut oil can be used to improve the appearance of your skin, so you look healthy and glowing all the time. Especially when it comes to wound healing, a 2010 study has proven that VCO-treated wounds healed faster.

• Coconut oil is an excellent skin moisturizer, especially when mixed with some essential oils. Many women use it to decrease the appearance of cellulite and stretch marks.
• Use coconut oil to soften your cuticles and strengthen your nails, giving you more youthful looking hands.
• Mix half cup of melted coconut oil and a similar amount of sugar or sea salt and use this combination as a body scrub. You can have baby soft skin because the scrub effectively removes dead skin cells. For a more relaxing bath, add an essential oil of your choice.
• Apply some coconut oil on your legs before shaving in case you have run out of shaving cream. For better results, shave out of the shower since the oil can be quite slippery and affect your grip.
• Apply coconut oil to soothe sunburn.
• Apply coconut oil on your hands to prevent having dry skin after washing dishes.
• Coconut oil for skin can be used as a natural antibacterial cream.
• Avoid infection and promote healing by rubbing a little bit on wounds and cuts.
• Use it topically to kill yeast and prevent yeast infections.

Benefits of Coconut Oil on Face

Aside from pampering your skin, put your best face forward by using coconut oil on your face.

• Say goodbye to crow’s feet and tired-looking, puffy eyes and dark circles by using coconut oil as an under-eye cream.
• Benefit from a natural highlighter like coconut oil to give you a fresh and glowing look from within. Dab a little bit above your cheekbones, Cupid’s bow, and just above the eyebrows.
• Get rid of chapped lips by putting some coconut oil on them.
• Use a dollop of warm coconut oil and gently massage it on the skin to remove makeup. You can also make your own DIY makeup remover with coconut oil by melting a teaspoon of coconut oil for each round cotton pad in a microwave-safe container. Next, lay these pads evenly and allow them to soak the oil overnight. Store them in an air tight container and enjoy your own coconut oil infused makeup remover.

Benefits of Coconut Oil on Hair

Coconut oil not only enhances the skin and face, but it also does wonders for the hair. There is a study that proves coconut oil can prevent combing damage by promoting water retention of the hair as well as prevent protein loss. (5)

• When taking a shower, apply a large amount on your hair after shampooing and then twist it into a bun. Wait five minutes before rinsing it off to bring back life and moisture to your limp hair.
• Fight frizz using coconut oil that is slightly warm and apply it to the ends of your hair. Also, it makes your hair look soft and shiny.
• Use coconut oil as a natural treatment to eliminate head lice.

What is Coconut Oil Pulling?

Coconut oil pulling is becoming more popular in the U.S. and is one of the best ways to get rid of bacteria and promote healthy gums and teeth. Some call it oil swishing therapy.

It was first practiced in Ayurvedic medicine and considered to be a great oral detoxification process that anyone can easily do by simply swishing a tablespoon of coconut oil in your mouth for around ten to twenty minutes. It has antibacterial properties that prevent bacteria from adhering to the oral cavity. (6) In lieu of coconut oil, you can also use sesame or olive oil.

It works the same way soap cleans your dishes when you wash them. In short, the coconut oil sucks out the dirt in your mouth and establishes a clean and antiseptic oral cavity that promotes the right flow of dental liquid necessary to prevent the formation of plaque, cavities and gum disease. (7) There are many studies that were done on oil pulling and establishing the many health benefits not only for the oral cavity, but in other parts of the body as well, such as the heart health and reduce allergies.

Coconut Oil Pulling Benefits

For centuries, people have been using this method to enjoy the many coconut oil pulling benefits such as:

• Heals bleeding gums
• Cures tooth decay
• Reduces plaque-related gingivitis
• Reduces inflammation
• Heals mouth ulcers
• Gets rid of bad breath
• Whitens teeth
• Soothes dryness of the throat
• Prevents cavities
• Strengthens the gums and jaw
• Heals cracked lips
• Prevents heart disease
• Boosts the immune system
• Gets rid of acne

How to Make your Own Homemade and Organic Coconut Oil?

1. Collect mature coconuts.
2. Remove the coconut’s husk.
3. Crack open the coconuts. (Feel free to drink the coconut water or drain it into a jar for later.)
4. Remove and collect the coconut meat.
5. Grate the coconut meat.
6. Extract the coconut milk.
7. Start a fire.
8. Boil the coconut milk.
9. Extract the oil from the boiled coconut milk.
10. Separate the pure oil.

It’s easy to make your own homemade and natural coconut oil from scratch.

Eating Coconut Oil

Many people now use coconut oil to cook with of high heat tolerance. Try the following to incorporate coconut oil into your diet.

• Fry or deep fry foods in it.
• Use it in making sauces, especially for Asian cuisines.
• Since it is mostly solid at room temperature, coconut oil is a great substitute for margarine or butter and can be used in spreads, dips, making desserts, and baking. Use the 1:1 ratio when using coconut oil instead of butter or other oils.
• A good-quality refined coconut oil can be made into mayonnaise.
• Add several teaspoons of the oil to coffee, juice, smoothies, or tea.
• Put it in the refrigerator and eat it as it is. Scrape some oil using a teaspoon. It tastes somewhat sweet and subtle minus the oily texture. It is like eating white chocolate.
• Mix some cacao and honey with coconut oil to give you the energy boost you need when working out.

Coconut Oil in Coffee

Replacing your regular coffee creamer with coconut oil is not only smart, but it is delicious and very nutritious. Caffeine with saturated fat is a recipe for limitless and long-lasting energy. One tip is that it’s better to blend your coffee and not stirred to make sure the oil has completely blended and so it doesn’t leave you with a greasy-looking coffee.

Reasons why Coconut Oil in Coffee Works:

• It boosts energy.
• It increases metabolism.
• It improves the immune system.

A study conducted among 40 women who were suffering from abdominal obesity showed that those who consumed coconut oil experienced significant BMI and waist circumference reduction.

Coconut Oil Supplements, Coconut Oil Capsules, and Coconut Oil Pills

For everyone’s convenience, efforts have been made to make coconut oil more portable and easily consumable yet still have all the amazing effects offered by coconut oil. Coconut oil supplements in the form of coconut oil capsules and coconut oil pills are not just your average pill since they contain a concentrated form of coconut oil (either pure, virgin, refined, or organic) in starch capsules. You can also avail organic coconut oil supplements in soft gel form.

The rise in its popularity is also partly because of the people’s growing preference for pills these days, since it is convenient and saves time and effort. If you live in a place where coconut is cheaper and more accessible, choosing it over supplements is an economical and practical choice.

Recommended Daily Dose

Most experts recommend three to four tablespoons of coconut oil for adults daily to achieve best results. For kids, it should be less than this amount. The same thing applies if you are just starting out with any type of saturated fats, just like coconut oil. Slowly build up your fat consumption to prevent diarrhea as you progress.

For supplements, four to six capsules daily are the suggested daily dose or consult your physician to determine the recommended dose for you especially if you are taking other medications for an existing health condition.

Turmeric and Coconut Oil

Turmeric and Coconut Oil are wonder products in their own rights. When combined, you can come up with different natural home remedies that are good for your health and body.
Examples are:

Turmeric and virgin coconut oil whitening toothpaste

Just use a few drops of peppermint oil for a cool, clean feel plus whiter teeth in no time.

Golden milk recipe using turmeric and virgin coconut oil

Enjoy a delicious and creamy golden milk drink instead of having your usual coffee. Make the golden paste ahead of time so you can enjoy your milk in just minutes.

For the Golden Paste, you’ll need:

1 cup water
½ cup Organic turmeric powder
5 tablespoons virgin coconut oil
1.5 teaspoons black pepper

Cook the three ingredients aside from the virgin coconut oil for seven to ten minutes until it forms a paste. Remove from heat and add the VCO and mix well. Transfer to a glass jar with a lid. You can use this recipe to make your golden milk and store it for 2 weeks maximum.

For the Golden Milk, you’ll need:

2 cups milk
1 teaspoon golden paste
1/8 teaspoon vanilla (optional)
Honey to taste (optional)
A pinch of cinnamon (optional)

Gently heat this mix in a pot. Do not boil. Put in the 2 cups of milk and 1 teaspoon golden paste. Mix the paste well. Add honey, vanilla, or cinnamon to taste, but these are optional.
Drinking golden milk each day will give you the amazing benefits offered by both turmeric and coconut oil.

Turmeric and coconut oil for acne.

A study done in Taiwan revealed that both curcumin and Lauric acid, the active ingredients in turmeric and coconut oil, were effective in killing the main cause of inflammatory acne, Propionibacterium.

Turmeric and coconut oil face mask

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Benefit from an anti-wrinkle, anti-aging, and anti-acne Ayurvedic turmeric and coconut oil face mask.
You’ll need:

1 teaspoon Extra virgin coconut oil
¼ teaspoon Turmeric powder
½ teaspoon Organic chickpea flour
¼ teaspoon Fenugreek seed powder
½ teaspoon Raw honey
2 teaspoon Organic yogurt
2 teaspoon Aloe Vera juice
1-2 drops Moringa oil (optional)

Mix the dry ingredients first and then add the rest of the ingredients. Mix well making a paste. Apply on the face. Let it sit for 10-15 minutes until it dries and tightens your skin. Gently remove using coconut oil. Wipe the face dry.

There are other remedies or recipes you can try using both turmeric and coconut oil.

Benefits of Coconut Oil for Cats and Dogs

It’s not only for humans. There are countless benefits of coconut oil for pets too.

• An excellent source of nutrients in their diet (Add coconut oil when introducing first foods to nursing puppies.)
• Aids in pet’s digestion
• Prevents infection, disinfects cuts and promote wound healing
• Improve their coat to look sleek and glossy
• Wards off fleas
• Deodorizes dog odor
• Healing skin conditions
• Boost their immune system
• Helps eliminate hairballs and coughing
• Reduces allergic reactions among dogs

However, the fatty acids present in coconut oil are not necessary for their health and only add caloric content to their diet. It has a negative impact on a cat’s palatability according to veterinary experts. Moreover, coconut oil intake can also have a bad effect on the cat’s liver leading to hepatic lipidosis, a life-threatening liver condition.

Who can’t take Coconut Oil?

Praised for its wide-range of health benefits, coconut oil is contraindicated or must be used with extreme caution by:

• Pregnant and lactating women
• Those who have high cholesterol levels
• Those with a coconut allergy

Coconut Oil Side Effects

Although considered generally safe, there are still some potential coconut oil side effects that may affect certain individuals:

• Cholesterol increase
• Allergic reaction
• Intestinal distress (nausea and vomiting)
• Diarrhea-like symptoms
• Acne breakout

Some of these side effects tend to be a reaction to the coconut oil as it cleanses your body. Over time, these symptoms subside and don’t bother the person anymore.

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Final Words

Indeed, coconut oil has captured the attention and admiration of many. It has so many uses from the fruit and tree itself. Coconut oil is a healthy medium-chain saturated fat that is useful in just about everything. There are countless ways of how you can incorporate coconut oil, not only in your diet but in other aspects of your life as well. But remember to take all things in moderation even though they are natural and organic just to be safe.

If you aren’t afraid of trying something new and you think you can enjoy some coconut oil in your life, give it a try and find the best way of using it without putting a strain on your daily routine. Our body deserves only what is natural and organic. Take care of it and you will live a long and quality life in the years to come.

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