10 scientific facts about the health benefits and harms of coconut oil

Coconut oil is a natural vegetable product obtained from the pulp of dried coconuts. It is widely used in cooking, including for frying food, as well as in cosmetology, folk and evidence-based medicine.

Due to its rich composition, coconut oil has tangible health benefits. It helps prevent cardiovascular and endocrine diseases, reduces body weight and supports the functioning of the nervous system.

When used for cosmetic purposes, the oil moisturizes the skin, smoothes fine wrinkles and removes dead skin cells.

How it is useful — 10 facts

The main useful properties of coconut oil are discussed below (based on scientific sources of information)

1. It has a rich composition

Coconut oil is a rich source of healthy fats, the use of which is associated with a lot of benefits: from weight normalization to reducing the risk of developing cardiovascular diseases.

About 90% of coconut oil fats are unsaturated, 40% of which are lauric acid, 7% caprylic and 5% capric. The main advantage of these acids is an increase in the level of "useful" cholesterol (HDL) and the prevention of heart and vascular pathologies. Similar information lead experts from the Netherlands.

Also coconut oil saturated medium chain triglycerides. It is these components that are effective in preventing epilepsy and Alzheimer's disease.

The product contains vitamins (K, E, C), a small amount of minerals (magnesium, calcium, potassium, phosphorus, zinc and iron).

2. Reduces the risk of stroke and myocardial infarction

Some peoples (due to their geographical location) use coconuts almost exclusively for food.

Discovered that Tokelauans living on the southern shores of the Pacific Ocean have 60% of the energy value of their diet coming from coconuts.

It has been established that this group of people has excellent health and a low incidence of heart and vascular pathologies, especially fatal vascular catastrophes – stroke and myocardial infarction.

Scientists assume that there is a sufficient volume of coconuts or coconut oil in the diet is the key to the absence of formidable cardiovascular complications.

3. Accelerates metabolism

Proven that coconut oil, due to the presence of medium-chain triglycerides in the composition, accelerates the destruction of adipose tissue cells in order to meet the energy needs of the body.

According to the information experts from Switzerland, taking only 15-30 grams of triglycerides increases the activity of metabolic processes in the body by 5%.

Coconut oil, despite its high calorie content, can be used during active training to increase the benefits of physical activity.

4. Destroys harmful microorganisms

Half of the fatty acids in coconut oil are lauric acid. In the process of its metabolism, as claim American experts, monolaurin is released, which destroys a number of pathogenic bacteria, viruses and fungi.

As of today detected the effectiveness of monolaurin against staphylococcus aureus, which causes infectious and inflammatory lesions of any organ.

The effect has also been proven against fungi of the genus Candida, most often affecting the skin, genitals and oral cavity.

Traditional medicine suggests using coconut oil to rinse the mouth, lubricate the lips and rub into problem areas of the skin of the face and body.

5. It depresses hunger

Medium chain triglycerides, which are abundant in coconut oil, can reduce hunger.

During their metabolism, a number of ketones are produced that inhibit appetite centers in brain tissues. Similar conclusions lead specialists from Oxford University (Great Britain).

Research show that men who have medium-chain triglycerides in their diet consume less food throughout the day.

Coconut oil can suppress hunger and provide significant weight loss assistance. It is recommended for athletes, as well as people who are obese or overweight.

6. Reduces the likelihood of epileptic seizures

Coconut oil metabolism occurs in the liver. One of the byproducts of processing is ketone bodies.

Abundance of ketones in the blood, according to the statement Canadian scientists are the key to preventing epileptic seizures of any genesis.

You can also use oil apply for the treatment of drug-resistant epilepsy in children.

7. Normalizes lipid profile parameters

Coconut oil is a source of valuable fats. Their abundance in the diet contributes to an increase in the level of "good" (HDL) and a decrease in "harmful" (LDL) cholesterol in blood plasma.

Specialists from Brazil proved that regular consumption of coconut oil leads to pronounced reduction of total cholesterol concentration and LDL, HDL growth.

Also installed that the biological effects of the product persist even in the presence of pronounced disorders in the body. For example, coconut oil increases HDL levels in people suffering from coronary heart disease.

Adequate lipid profile indicators are the key to the absence of atherosclerotic plaques on the walls of arterial vessels and, as a result, prevention of the development of coronary heart disease, chronic cerebral ischemia, myocardial infarction and stroke.

8. Improves the condition of skin, hair and teeth

Coconut oil is widely used not only in medicine and cooking, but also for cosmetic purposes.

Filipino Scientists discovered that the oil, when applied topically, moisturizes the skin, helps to remove keratinized scales and can be used in the treatment of eczema.

Coconut oil also protects hair and eyelashes from sunlight, reduces their dryness and fragility. Similar information lead experts from India.

The product can also be used to improve the condition of teeth (when rinsing, pathogenic microorganisms in the oral cavity are destroyed). If there is an unpleasant smell from the mouth after rinsing, it is enough to drink a cup of coffee or eat any fruit.

In more detail, the use of this oil in cosmetology was reviewed by our colleagues from the Beautio project in this article .

9. Facilitates the course of Alzheimer's disease

Alzheimer's disease is one of the most common diseases of the central nervous system in the elderly. It is this pathology that leads to dementia – severe cognitive disorders in men and women.

During the course of Alzheimer's disease, the natural course of metabolic processes in brain tissues is disrupted – cells are unable to use glucose for energy.

Scientists assumed that ketones formed during the metabolism of coconut oil can serve as an alternative source of energy for brain cells.

In 2006, American experts confirmed what coconut oil is capable of Improve brain function with mild Alzheimer's disease, partially recover Cognitive functions .

10. Reduces the volume of visceral fat

Visceral fat is located in the abdominal cavity (on the abdomen). It is considered the most dangerous, as it significantly increases the risk of developing endocrine and cardiovascular diseases.

In studies conducted under the supervision of Brazilian scientists, there were installed that women with abdominal obesity who took 30 ml of coconut oil daily had a decrease in waist size and body mass index.

A similar trend observed and in the male body. When using 30 ml of the product for 1 month, the waist volume decreases by almost 3 cm .

Contraindications and harms

Coconut oil is considered a safe food product. It is allowed for use by pregnant women, as well as children, starting from the age of 3.

However, in isolated cases, taking coconut oil can be harmful to health. The most common side effects include:

1. Obesity. Oil, when taken in reasonable amounts, helps to control appetite and reduce weight. However, excessive consumption, due to the high energy value of the product (862 calories per 100 grams), will lead to the formation of excessive accumulations of fat.
2. Allergic reactions. Are rare and are caused by an increased sensitivity of the body to the hotel proteins of coconuts. They usually occur in a mild form: by the type of skin reactions. If you are allergic to coconuts and products of its processing in the anamnesis, the oil is contraindicated.

How to take it?

The main subtleties of the use and use of coconut oil are discussed below, which will help maximize the biological potential of the product.

1. Daily dosage

Most studies agree that 30 ml or 2 tablespoons inside is an effective dosage of coconut oil.

It is this volume of oil that contributes to reduction body weight and volume subcutaneous fat. Also, 2 tablespoons is enough to increase the rate of metabolic processes in the body and realize all the biological effects of the product.

However, you should not immediately start taking the oil at the recommended doses in order to avoid the development of disorders of the gastrointestinal tract. The initial volume is 1 teaspoon or 5 ml. Then the volume gradually increases (1-2 tsp per week) until it reaches 30 ml per day.

It is recommended to drink the oil in the morning – in the morning on an empty stomach or at lunch (30-40 minutes before meals).

2. Methods of oral administration

In addition to taking the oil directly, there are several other ways to use it:

1. Frying food. Coconut oil is rich in fats that are stable at high temperatures – up to 175 degrees. 1-2 tablespoons of oil is enough for any dishes. Refined oil should be chosen for frying. If an unpleasant smell (burning) occurs during cooking in a frying pan, it is recommended to reduce the temperature.
2. Baking. The oil perfectly harmonizes with any meat dishes (especially chicken and turkey) and can be used for baking in the oven.
3. Adding to dishes. Coconut oil, especially unrefined, can be used for any purpose as a substitute for the usual creamy. It is ideal for hot vegetable dishes or protein shakes.
4. Use in beverages. It is permissible to add 1-2 tsp of oil to 200 ml of coffee or tea to significantly increase the biological value of the drink.

3. Methods of external application

Coconut oil is not only a food product for oral consumption. There are several methods of its external application:

1. Makeup remover. The oil is pre-diluted with water in a ratio of 1 to 1 and is used to remove makeup. It soothes and moisturizes the skin, which is important after using cosmetics.
2. Moisturizing milk. The oil can be applied to any area of the skin to moisturize it and remove dead skin cells. To enhance the effect, you can lubricate the skin with massage movements.
3. Mouthwash. Coconut oil can be treated with the oral cavity 1-2 times a day in order to prevent infectious and inflammatory processes.
4. Anti-wrinkle remedy. Oil can be applied to the face in the morning and left for 30-60 minutes. It has a lifting effect, smoothing out small wrinkles.

Only refined oil should be chosen, as it does not lead to clogging of pores on the surface of the skin.

How to choose?

Let's focus on the basic rules for choosing a really high-quality oil.

1. The method of receipt. Only Cold pressed coconut oil is suitable for food purposes. It preserves the initial level of vitamins, fatty acids and antioxidants.
2. Composition. The label should say "100% coconut oil". The presence of any secondary components, even water, is unacceptable.
3. Smell. A high–quality product has no fragrance, the presence of any impurities in the smell is the result of the use of chemicals.
4. Color. The shade can be any: from transparent to white or straw yellow. The color is determined by the characteristics of storage and the frequency of the air temperature drop during transportation.
5. Expiration date. The product can be stored in hermetically packed containers for up to 4 years, after opening the package – up to 6-18 months.
6. Storage after purchase. It is preferable to store the oil at room temperature, avoiding streams of hot or cold air.

Conclusions

1. Coconut oil is a natural high–calorie product containing healthy fats, vitamins and antioxidant substances.
2. Adding the product to the diet has a positive effect on the health of the cardiovascular, central nervous and endocrine systems.
3. The oil can be used to reduce body weight and prevent infectious and inflammatory diseases.
4. The recommended dose for oral administration is 30 ml or 2 tbsp. l .
5. In folk medicine and cosmetology, the oil is used topically to moisturize the skin, remove keratinized cells and smooth wrinkles.