Is coconut good for you? Let’s answer that question here.

Widely marketed as a superfood, coconut oil may provide health benefits, such as boosting fat loss, brain function, and heart health - this is due to the unique combination of fatty acids.

While coconut oil carries some medium-chain triglycerides (MCTs), most dietary fats are categorized as long-chain triglycerides (LCTs). MCTs are actually less harmful and may even improve HDL “good” cholesterol levels.

Here we give you 15 proven health benefits of coconut oil use.

1. It may promote heart health

Loaded with coconut oil, coconut is especially very common in health-conscious people in the Western world. It is also a dietary staple that people in some parts of the world have thrived on for generations.

According to a 1981 study, the population of Tokelau—a dependent territory of New Zealand in the southern Pacific Ocean—noted that over 60% of their calories is obtained from coconuts. Researchers reported low rates of heart disease and good overall health.

Having little stroke or heart disease, Kitavan people also consume a lot of coconut, together with fish, tubers, and fruit.

2. It may promote fat burning

One of the most common health conditions affecting the Western world today, obesity increases your risk of health problems and other diseases, including high blood pressure, heart disease, and diabetes.

Since obesity is also a result of how many calories a person eats, it is important that you trace the source of those calories, as the foods you eat can have different impacts in your body and hormones.

Medium-chain triglycerides (MCTs) present in coconut oil can boost the number of calories your body burns better than those longer-chain fatty acids.

In fact, eating 15–30 grams of MCTs per day has been found in one study to increase 24-hour energy expenditure by 5%.

Although these studies did not particularly examine coconut oil’s effects, they studied MCT’s health effects, eliminating lauric acid, which is present at only about 14% of coconut oil.

To date, coconut oil consumption alone has not been found to increase the number of calories you expend.

It is therefore important to note that coconut oil may easily cause weight gain, especially if eaten in large amounts, as it is also very high in calories.

3. It may help get rid of harmful abdominal fat

Abdominal fat, also known as visceral fat, is located in the abdominal cavity and packed in between internal organs and torso. It is associated with several chronic diseases.

Some of the fatty acids present in coconut oil may help you lose weight by reducing your appetite and promoting fat burn.

Compared to LCTs, MCTs are way more effective at reducing belly fat.

Your waist circumference helps indicate the amount of fat in the abdominal cavity.

A 12-week study in 40 women with abdominal obesity found that those who consumed 30 mL of coconut oil daily experienced a significant reduction in both waist circumference and Body Mass Index (BMI).

Meanwhile, a reduction in waist circumference of 1.1 inches has been noted in a 4-week study in 20 men with obesity after they took 30 mL of coconut oil per day.

Coconut oil should be used sparingly, as it is still high in calories. Using coconut oil instead of other cooking fats could be beneficial for those trying to lose weight; however, overall evidence is inconsistent.

4. It may help reduce hunger

Interestingly, MCTs may help reduce hunger.

A study in 6 healthy men who consumed different amounts of LCTs and MCTs found that those who consumed MCTs have fewer calorie consumption every day.

In addition, those who consumed the most MCTs at breakfast have been reported in another study in 14 healthy men to consume fewer calories at lunch.

It is important to note, though, that these are small, short-term studies. If the effect continues over the long term, it could also potentially result in reduced body weight.

Coconut oil is naturally rich in MCTs; however, coconut oil intake has not been found to suppress appetite more than other oils.

In fact, coconut oil has been reported to be less filling than MCT oil.

5. It provides healthy fatty acids

Coconut oil contains certain saturated fats, which can have different effects in the body than most other dietary fats.

Providing quick energy to the brain and body, fatty acids found in coconut oil also promote fat burning and improve HDL (good) cholesterol in your blood, which may help reduce your risk of developing a heart disease.

When consumed, MCTs tend to go straight to the liver, which can be turned into ketones or used as a quick energy source.

Providing powerful benefits to the brain, ketones are being studied as a treatment for conditions, including epilepsy and Alzheimer’s disease.

6. It may have antimicrobial properties

About 50% of the fatty acids present in coconut oil is lauric acid, which has several properties of MCTs. When digested, it forms a chemical called monolaurin.

Both monolaurin and lauric acid can help fight against pathogens like fungi, viruses, and fungi.

For example, these substances have been shown in test-tube studies to help kill the yeast Candida albicans, which is a common source of yeast infections in humans, and bacteria Staphylococcus aureus, which causes staph infections.

Using coconut oil as a mouthwash has also been shown to be beneficial in oral hygiene. However, evidence supporting this claim is weak.

Technically, no evidence has proved that coconut oil can help reduce your risk of internal infections or the common cold.

7. It may improve levels of HDL (good) cholesterol

Coconut oil has natural saturated fats that help improve levels of HDL (good) cholesterol in the body and may help potentially turn LDL (bad) cholesterol into a less harmful form.

Compared to other fats, coconut oil is believed to promote heart health by increasing HDL.

Coconut oil has been found in one study in 40 women to increase HDL (good) cholesterol and reduce total and LDL (bad) cholesterol than soybean soil.

Moreover, following a diet program that involves coconut oil consumption has also been shown in another study in 116 adults to boost levels of HDL (good) cholesterol in people with coronary artery disease.

8. It may also reduce seizures

The ketogenic diet, which involves consuming very low-carb, fat-rich foods, is currently being studied to treat various disorders, including drug-resistant epilepsy in children.

Consuming more fat and reducing carb intake can cause an increased concentration of ketones in the blood.

Although researchers are not sure why, the keto diet has improved the rate of seizures in children with epilepsy, even those who haven’t improved despite taking multiple types of drugs.

9. It may protect your hair, skin, and teeth

Aside from being eaten, coconut oil has several other uses. It may be used for cosmetic purposes to improve appearance and health of the hair and skin.

It has been shown in some studies to reduce the symptoms of eczema and improve the moisture content of dry skin.

In addition, it can also protect against hair damage. In fact, it has been shown in one study to work as a weak sunscreen that blocks ~ 20% of the sun’s ultraviolet rays.

An oral health routine that involves swishing coconut oil in your mouth like mouthwash called oil pulling may potentially kill some of the harmful bacteria in the mouth, reducing bad breath and improving dental health.

However, further research is still necessary.

10. It may help improve brain function in Alzheimer’s disease

The most common cause of dementia, Alzheimer’s disease usually affects older adults. It reduces the ability of the brain to utilize glucose for energy.

Ketones have been suggested to help reduce symptoms of Alzheimer’s disease by providing an alternative energy source for the malfunctioning brain cells.

Moreover, MCTs have been reported in a 2006 study to help improve brain function in people with milder forms of Alzheimer’s disease.

However, no evidence has shown that coconut oil itself can fight this disease, necessitating further research.

11. It promotes bone health

Coconut oil helps the body absorb magnesium and calcium, which are both essential for strong bones and teeth.

12. It helps improve children’s health

Coconut oil is generally safe and gentle for infants to ease redness of the cradle cap and diaper rash, irritation, pain, and itching. It also helps the mothers who breastfeed to heal and soften sore nipples.

13. It helps boost immunity

Coconut oil contains antiviral, antibacterial, and antioxidant properties, thereby boosting immunity.

14. It is a good energy source

Containing MCTs, coconut oil is also a good source of energy for improved stamina and endurance.

15. It helps manage symptoms of pneumonia

Children with pneumonia administered with coconut oil have been found in a study presented to the 2008 American College of Chest Physicians to recover faster than those who were not.

Conclusion

There are several emerging health benefits of coconut oil.

Make sure you choose organic, virgin coconut oil over those refined versions so you get the most out of it.