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A nutritionist breaks down the possible health benefits of coconut oilCoconut Oip is the rich, fatty oil derived from the meat of Anti-anxiety benefits. It is sold on its Heakth or used in cosmetic products, Cocobut foods, and candies.
Its Hexlth has Cocoonut highlighted in many Healtu conversations, but not all of its perceived benefits have been backed by evidence. Coconut oil may benefit your skin, hair, brain, and oral health. This article Tracking water quantity the potential whole-body benefits Glycogen replenishment for accelerated post-workout recovery coconut oil, Cocojut terminology regarding it, and how to cook with it.
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Most Flaxseed for arthritis Coconut Oil for Health an association between a Cocojut intake of saturated fat and Cocnut problems.
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Many people find vor coconut oil can improve dry skin Cocobut lips, and several studies agree. Applying coconut oil topically Addiction recovery books help increase skin moisture content Healgh protect your skin from Coconur factors like oCconut, chemicals, and other environmental irritants.
Just Boost metabolism naturally a small amount of coconut oil from the Cocknut to your hands, feet, skin, Cocnout lips and allow it to soak in.
Some people apply coconut oil to their hair to help improve scalp and hair dryness and to Coconutt in moisture.
Some Coconuy has found that putting Cognitive enhancement activities oil in your hair can help strengthen it, reduce breakage, and Coconut Oil for Health the strands.
This may be because coconut oil makes hair Okl more flexible and less easily breakable. Coconit pulling became popular a few years ago and Coconut Oil for Health coconut oil to improve oral hygiene. It's essentially a Hexlth of using coconut oil as a mouthwash, and some evidence supports it.
To fr oil Helth, swish coconut oil around your mouth as you would fir and then spit gor out. Some studies have found that it can reduce harmful bacteria in the mouth, which researchers attribute to its lauric acid content. Other research suggests that it may help reduce plaque and gum inflammation, helping to prevent cavities.
However, coconut oil should not replace other dental hygiene practices, like regular brushing and flossing. Coconut oil is one of the only plant-based fats that forms a solid at room temperature because of its high saturated fat content.
Because fat is the macronutrient with the most calories per gram, coconut oil is also very high in calories. There are few nutrients in coconut oil, as most of the vitamins and minerals that naturally occur in coconuts are not transferred to oil during processing.
Below is the nutritional value of 1 tablespoon of coconut oil:. You've probably noticed that coconut oil comes in various forms, and certain products carry different labels. Below are the definitions of the terms you often see on coconut oil products. Unrefined coconut oil comes directly from the meat of the coconut and is the least processed and unfiltered option.
It doesn't undergo any processing to make the final product more hydrogenated, which is a way to convert unsaturated fatty acids into saturated fatty acids.
Unrefined coconut oil has a more pungent coconut smell and flavor. Use it in recipes in which you want to have a strong coconut taste. It has a smoke point of degrees F, the temperature to which it can be heated before it starts to smoke and degrade. Refined coconut oil also comes from coconut meat but is further processed to make it better for cooking.
After refined coconut oil is pressed from the coconut, it may undergo a few additional steps. First, it may be combined with a degumming agent to remove gums impurities.
Then, it may be neutralized with lye or sodium hydroxide, which acts like soap when combined with the present fatty acids. The free fatty acids are removed during this process, which helps reduce the risk of refined coconut oil becoming rancid. Refined coconut oil may also be bleached using an activated clay filter to make it whiter and Cocojut homogenous and then deodorized to make it odorless and flavorless.
After all this processing, refined coconut gains a higher smoke point of — degrees F. This allows it more culinary versatility than unrefined coconut oil.
This label simply indicates that the coconut oil you're getting has not been processed. Organic coconut oil indicates that the coconuts from which the oil has been derived were grown in compliance with the requirements of organic agriculture.
This refers to the use of pesticides and herbicides, soil quality, and additives, among other factors. If you're looking for coconut oil that has been officially certified organic, meaning it has undergone steps to achieve a formal organic verification through the U.
government's National Organic Program, look for products that bear the green Coconutt white USDA Organic seal. Coconut oil may seem intimidating to cook with since it's a solid and not a liquid.
However, coconut oil is easy to use in recipes. Coconut oil will melt when heated. To use it for sautéeing, add a small amount to your skillet and allow it to liquefy. Then, add the ingredients you want to cook just as you would if using another plant oil.
Just be careful not to heat it over its smoke point, which varies if it is refined or unrefined. In most baked goods recipes, coconut oil can be used as a 1-to-1 replacement for butter. Additionally, you can melt coconut oil in a pan or the microwave and then drizzle it over cooked popcorn as you would melted butter.
Some people add a small amount of melted coconut oil to their coffee. You can also combine coconut oil with melted chocolate or peanut butter before freezing it into candy molds. Coconut Cooconut will harden when cold, leaving you with solid chocolate candy for later.
Coconut oil is derived from the meat of coconuts and its uses range from culinary to personal care. It has a very high saturated fat content, most of which are medium-chain triglycerides and lauric acid, and is high in calories.
The two main types of coconut oil are refined and unrefined, which have undergone varying degrees of processing and have different uses in cooking. While people have used coconut oil for many health purposes, it is best suited for use as an antimicrobial mouthwash, as an emollient to improve dry skin, and as an agent to strengthen hair.
While some evidence suggests that coconut oil may offer benefits for things like skin, hair, and oral health, it's not meant to replace other daily hygiene practices like brushing your teeth.
The evidence for coconut oil as a healthy food is lacking. Given the research behind saturated fat intake and heart health, it's best to use it sparingly in your diet.
Instead, try using it to improve dryness on your skin, lips, and scalp, strengthen your hair, and complement your oral health routine. Coconut oil is almost entirely saturated fat. Based on a 2,calorie diet, this would equate to calories from coconut oil, which you would get from less than 2 tablespoons of it.
It also means that you would need to limit other sources of saturated fat in your diet, such as animal products. While there is no standard for coconut oil scalp treatments, most people leave it on the scalp for 10—30 minutes at a time.
Coconut oil is almost entirely made up of saturated fat. This is because high intakes of saturated fat have been associated with adverse effects on heart health. Until there is more clarity around this association, keeping your overall saturated fat intake within these limits is best.
American Heart Association. Saturated fat. Dietary Guidelines. Dietary Guidelines for Americans, Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials.
J Acad Nutr Diet. Bueno NB, de Melo IV, Florêncio TT, et al. Dietary medium-chain triacylglycerols versus long-chain triacylglycerols for body composition in adults: systematic review and meta-analysis of randomized controlled trials.
J Am Coll Nutr. Hewlings S. Coconuts and health: different chain lengths of saturated fats require different consideration. J Cardiovasc Dev Dis. Boateng L, Ansong R, Owusu WB, et al. Coconut oil and palm oil's role in nutrition, health and national development: A review.
Ghana Med J.
: Coconut Oil for Health| Brigham and Women's Faulkner Hospital | They can improve blood cholesterol levels and reduce inflammation, among other cardiovascular benefits. Unsaturated fats are predominantly found in vegetable oils, nuts, seeds, and fish. And last year the American Heart Association AHA released a scientific advisory statement recommending the replacement of saturated fats in the diet, including coconut oil, with unsaturated fats. In their statement, the AHA cited and discussed a review of seven randomized controlled trials, in which coconut oil was found to raise LDL cholesterol levels. The rationale behind the AHA recommendation is that consuming unsaturated fats in place of saturated fat will lower "bad" LDL cholesterol, and improve the ratio of total cholesterol to "good" HDL cholesterol, lowering the risk of heart disease. One tablespoon of coconut oil comes close to that limit, with about 12 grams of saturated fat. With such salient evidence supporting the replacement of saturated fat, including coconut oil, with unsaturated fat for optimal cardiovascular health, where do the myriad health claims for coconut oil come from? This is not the coconut oil available on supermarket shelves. MCTs have a shorter chemical structure than other fats, and are quickly absorbed and metabolized by the body, which is thought to promote a feeling of fullness and prevent fat storage. However, the coconut oil found on most supermarket shelves contains mostly lauric acid, which is absorbed and metabolized more slowly than MCT. As a result, the health benefits reported from specially constructed MCT coconut oil cannot be applied to regular coconut oil. Interestingly, lauric acid itself has also been purported to have health benefits. While lauric acid has been shown to increase LDL cholesterol levels, it also raises HDL cholesterol levels, suggesting a potential heart-protective role of coconut oil. However, large epidemiological studies have failed to report protective associations between lauric acid and cardiovascular disease. Findings from epidemiological studies that report low rates of cardiovascular disease among populations who consume coconut oil as part of their traditional diets in India, the Philippines, and Polynesia, for example have also been cited as support for the health benefits of coconut oil. However, in these studies many other characteristics of the participants, including background, dietary habits, and lifestyle, could explain the findings. Based on the current evidence, coconut oil is neither a superfood nor a poison. Rather, its role in the diet falls somewhere in between. Coconut oil has a unique flavor and is best consumed in small amounts, as a periodic alternative to other vegetable oils like olive or canola that are rich in unsaturated fat. This dietary choice should be made in the context of an overall healthy dietary pattern, and within the recommended limits for saturated fat intake. Vasanti Malik, ScD , Contributor. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos. Recipes Back to Main menu Dinner ideas Back to Recipes Healthy dinners Dinner for two Low-carb dinners Gluten-free dinners. Back to Recipes Quick breakfast recipes Breakfast smoothie recipes Vegan breakfast recipes Low-carb breakfast recipes. Back to Recipes Family lunch recipes Quick lunch recipes Healthy packed lunch recipes Budget Sunday lunch recipes. Back to Recipes Healthy salmon recipes Seafood recipes Paella recipes seafood White fish recipes. Back to Recipes Vegetable soup recipes Creamy soup recipes Chicken soup recipes Low-carb soup recipes. Back to Recipes Quick pasta recipes Carbonara recipes Lasagne recipes Bolognese recipes. Back to Recipes Low-calorie chicken recipes Low-calorie vegetarian recipes calorie meal recipes Low-carb family meals. 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Back to How to School packed lunch ideas Hot lunch ideas Healthy lunch ideas for work Easy lunch ideas. Back to How to Vegetarian family classics Twists on chilli con carne Best vegan curry recipes Vegetarian fakeaway recipes. Back to How to How to cook sprouts How to cook cabbage How to cook sweet potatoes How to cook long stem broccoli. Back to How to How to poach an egg How to cook rice How to make risotto How to cook couscous How to knead bread dough. Back to Main menu Birthdays Back to Inspiration Lemon drizzle cake recipes Red velvet cake recipe Chocolate cake recipe Gluten free cake recipes. However, more research into the effects of regular coconut oil use is necessary. Many manufacturers have begun to use coconut oil in packaged products, and many people use it for cooking. Many products, such as fried foods, sweets, shampoos, coffee , smoothies, contain coconut oil. Some experts have linked saturated fats with cardiovascular and other diseases. This means that someone following a calorie per day diet should eat no more than 20 grams g of saturated fat each day. There are two types of cholesterol: high-density lipoprotein HDL , or good cholesterol , and low-density lipoprotein LDL , or bad cholesterol. HDL appears to help reduce levels of LDL, and high levels of HDL may help boost cardiovascular health. Some researchers have argued that medium-chain triglycerides MCTs , a component in coconut oil, may help boost levels of good cholesterol. Participants took 1 tablespoon of coconut oil twice daily for 8 weeks. However, results have varied. One small study in found the opposite. In research, dietary MCT increased bad cholesterol in 17 healthy young men. The scientists did not study any other indicators of heart health. A study found no clear evidence that coconut oil either benefits or harms cholesterol levels. So far, the results remain inconclusive, and more studies are needed. Learn more about how to reduce cholesterol. Findings from a animal study suggested that MCTs, present in coconut oil, may help preserve insulin sensitivity. The review also listed the specific beneficial health effects of MCT oil, not coconut oil, in 29 studies. However, other investigations have not found the same results. This study on mini pigs, however, looked at an excess calorie, high fat diet that also included hydrogenated fats and high fructose. Which foods help manage blood sugar levels? Find out here. Virgin coconut oil may have antioxidant properties. In a rodent study , it appeared to reduce stress resulting from exercise and chronic cold. Researchers believe that virgin coconut oil could be useful in treating some kinds of depression. Many plant based foods provide antioxidants. Learn more here. Some people apply coconut oil to their hair to increase shine and protect it from damage. It may penetrate the scalp better than mineral oils. However, one study of people with similar hair types found no difference in hair condition between those who used coconut oil and those who did not. Applying a coconut extract to human skin may enhance its protective barrier functions and have an anti-inflammatory effect, says a study. Some foods may help boost skin health. Get some tips here. In an in vitro study , coconut oil was active against Candida albicans C. albicans , suggesting it could be a treatment for candida. However, this is not the same as consuming regular coconut oil since it is not fermented. Can coconut oil fight candida? See this article for more details. In a study , rats with liver disease consumed a high glucose diet either with or without coconut oil. Those who consumed coconut oil had better measures of liver health after 4 weeks than those who did not. Inhaling coconut oil has helped reduce asthma symptoms in rabbits. Some people have argued that coconut oil leaves people feeling fuller after eating, which means they will not eat so much. However, one study compared MCT oil to coconut oil and confirmed that MCT oil exerts effects on satiety, not coconut oil. A review discusses the importance of oil pulling for dental health. |
| Top 5 health benefits of coconut oil | This difference in structure has all sorts of implications, including how the oil is digested to how it influences your body. They concluded that MCT could have the same impact on CVD risk factors as olive oil. Archived from the original on 9 August It substitutes well for butter and shortening, and it is suitable for vegan recipes. Contents move to sidebar hide. However, limitations in sample sizes and duration means a larger number of well-designed randomised controlled trials are needed to determine the true value of coconut oil for this purpose. It helps burn fat and calories, decrease appetite, and in studies it has been especially helpful in losing belly fat. |
| Ask a Dietitian: Is Coconut Oil Good for Me? | In recent years, coconut oil has been touted as beneficial for heart health. Further research has determined that it may actually significantly increase LDL bad cholesterol levels — which increases the risk of heart disease 1 , 37 , One possible explanation for the contradictory results could be differing methods between studies. For example, some studies compare the effects of coconut oil with other sources of saturated vegetable fats, while others compare it with saturated animal fats — such as butter 1. Compared with vegetable fats, coconut oil increases both LDL bad and total cholesterol levels to a greater extent. However, this increase is smaller compared with that of butter 1 , An increase in HDL good cholesterol levels actually reduces the risk of heart disease, so you might think that the increase in HDL from coconut oil could be beneficial. However, the American Heart Association AHA has determined that increases in HDL caused by diet or drug therapy do not appear to be directly linked to changes in the risk of heart disease So, the increase in LDL bad cholesterol levels outshines the benefits. However, the AHA advises against consuming it to reduce your risk of heart disease. Coconut oil has a number of emerging benefits for your health, both when you add it to your diet or use it for cosmetic purposes. However, be sure to consume it in moderation. Health authorities advise keeping your intake moderate to avoid increasing your risk of heart disease. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. You might know that coconut oil is good for you, but you may not know how much to take or how to eat it. This article has the answers. Coconut oil has emerged as one of the most popular cooking oils worldwide over the past several years. This article reviews the differences between…. Coconut oil was demonized in the past because it is high in saturated fat. But new studies actually suggest that it has several health benefits, and…. While MCT and coconut oils overlap in some areas, they're different compounds that have unique benefits and uses. This article reviews the…. A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system. Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a…. A new study shows how exposure to junk food content on Instagram increases cravings for salty or fatty foods and leads to feelings of stress, sadness…. Health experts share the most common mistakes people make when adopting the Mediterranean diet and offer tips on how you can avoid them. But does…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Evidence-Based Health Benefits of Coconut Oil. Medically reviewed by Kim Chin, RD , Nutrition — By Ariane Lang, BSc, MBA — Updated on August 1, May encourage fat burning. May work as a quick source of energy. May have antimicrobial effects. May help reduce hunger. May help reduce seizures. May boost skin health. May protect your hair. May improve oral health. A good antioxidant source. Special considerations. The bottom line. Was this helpful? How we reviewed this article: History. Aug 1, Written By Ariane Lang. Feb 23, Written By Ariane Lang. Share this article. Read this next. How to Eat Coconut Oil, and How Much Per Day? By Franziska Spritzler and Katey Davidson, MScFN, RD, CPT. Refined vs. By SaVanna Shoemaker, MS, RDN, LD. Why Is Coconut Oil Good for You? A Healthy Oil for Cooking. By Kris Gunnars, BSc. By Gavin Van De Walle, MS, RD. Study Finds Atlantic Diet Can Help Your Cholesterol and Shrink Your Waistline A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease… READ MORE. Eating Vegan, Keto Diets May Help Improve Your Immune System In 2 Weeks New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system. READ MORE. Why is Salmon Good for You? By increasing the HDL in the body, it helps promote heart health and lower the risk of heart disease. Coconut oil has been known to clear up and improve UTI symptoms and kidney infections. The MCFAs in the oil work as a natural antibiotic by disrupting the lipid coating on bacteria and killing them. Research also shows that coconut oil directly protects the liver from damage. Coconut water also helps hydrate and support the healing process. Doctors have even injected coconut water to clear up kidney stones. Coconut is a powerful superfood, which is evident given all of these tremendous coconut oil health benefits. In an animal study in India, the high levels of antioxidants present in virgin coconut oil proved to reduce inflammation and improve arthritis symptoms more effectively than leading medications. In another recent study, coconut oil that was harvested with only medium heat was found to suppress inflammatory cells. It worked as both an analgesic and anti-inflammatory. Coconut oil has two qualities that help it fight cancer , including the ketones produced in the oil. Tumor cells are not able to access the energy in ketones and are glucose-dependent. The second quality is the medium-chained fatty acid content in coconut oil. As the MCFAs digest the lipid walls of bacteria, they also can kill the helicobacter pylori bacteria that is known to increase the risk of stomach cancer. Plus, research shows that lauric acid found in coconut oil may have anticancer actions by triggering anti-proliferation and pro-apoptotic effects. Many diseases today are caused by the overgrowth of bad bacteria, fungi, viruses and parasites in the body. A review indicates that it has antimicrobial activity and helps activate the anti-inflammatory nature of the immune response in the human body. Sugar feeds the growth of bad bacteria. Instead, take one tablespoon of coconut oil three times daily when sick, and consume plenty of vegetables and bone broth as well. In a study published in the Journal of Neurobiology of Aging , researchers found that the MCFAs in coconut oil improved the memory problems in older subjects. Across all the patients there was a marked improvement in their recall ability after taking this fatty acid. The MCFAs are absorbed easily in the body and can be accessed in the brain without the use of insulin. Thus, they are able to fuel brain cells more efficiently. Coconut oil is easy to digest. It also produces a longer sustained energy and increases your metabolism. Studies indicate that when taking a quality unrefined coconut oil, you can get the most coconut oil benefits as its MCFAs are sent directly to the liver to be converted into energy. Today, many triathletes use coconut oil as their source of fuel during training and races for long-distance events. You can make a homemade energy fuel by mixing coconut oil, raw honey and chia seeds together. Simply put together one tablespoon of each, and consume 30 minutes prior to exercise. Coconut also improves digestion as it helps the body absorb fat-soluble vitamins, calcium and magnesium. If coconut oil is taken at the same time as omega-3 fatty acids, it can make them twice as effective, as they are readily available to be digested and used by the body. Research suggests that coconut oil can help improve bacteria and gut health by destroying bad bacteria and candida. Candida imbalance, in particular, can decrease stomach acid, which causes inflammation and poor digestion. All this together means coconut oil benefits digestive health and helps treat or prevent stomach ulcers and ulcerative colitis. An animal study published in the Journal of Animal Sciences shows that the MCFAs of coconut oil do not need the pancreatic enzymes to be broken down, so taking coconut oil eases the strain on the pancreas. Additionally, this superfood is so easy to digest that it has been known to improve the symptoms of gallbladder disease as well. Replace other long-chain fats with coconut oil to improve gallbladder and total body health. Coconut oil is wonderful as a face cleanser, moisturizer and sun screen, but it can also treat many skin disorders. The fatty acids caprylic and lauric in coconut oil reduce inflammation internally and externally and moisturize, making them a great solution for all types of skin conditions. It protects the skin and has many antioxidants that make it ideal for healing the skin. In addition, the antimicrobial properties balance out the candida or fungal sources that can cause many skin conditions. Oil pulling with coconut oil has been used for centuries as a way to cleanse the mouth of bacteria and help heal periodontal disease. Plus, research shows that in addition to offering several oral perks, oil pulling with coconut oil also has a beneficial effect on overall health. Coconut oil is one of the most effective oils for oil pulling due to its high concentration of antibacterial MCFAs. By swishing the oil in your mouth, it denatures the bacteria and sticks to it. Removing oral bacteria greatly reduces your risk of periodontal disease. If you want to heal your gums and repair your teeth, try oil pulling three times a week for 20 minutes a day. Oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil has such high levels of antioxidants, which help fight free radicals, it is a leading natural treatment for osteoporosis. Coconut oil increases calcium absorption in the gut. Research on osteoporosis has found that coconut oil not only increases bone volume and structure in subjects, but also decreased bone loss due to osteoporosis. The pancreas then pumps out more insulin to compensate and creates an overproduction cycle. Studies suggest that the MCFAs in coconut oil help balance the insulin reactions in the cells and promote healthy digestive process. They take the strain off the pancreas and give the body a consistent energy source that is not dependent on glucose reactions, which can prevent insulin resistance and type II diabetes. It helps burn fat and calories, decrease appetite, and in studies it has been especially helpful in losing belly fat. It might seem counterintuitive to assume that eating coconut oil a fat will contribute to fat loss , but it is actually quite logical. The key to understanding this phenomenon lays in the multidimensional ability of the MCFAs to control a variety of physiological processes. For example, in the study mentioned above, it was discovered that capric acid shows significant improvements in thyroid function, helps lower resting heart rate and assists your body in burning fat for energy. More recently, the Obesity Research Journal published a study from Boston University Medical School that gives us a clue why MCFAs have fat-burning ability. Testing the effects that MFCAs have on fat breakdown , adipose fatty cells in rats were pretreated with caprylic acid. Researchers observed that fat breakdown occurred at such a significant level that it literally mimicked the characteristics of fasting. Fasting, in this sense, is not to be regarded as negative, but positive in that the body uses its energy reserves most effectively and speeds up the breakdown of needless fat reserves. The vast majority of heavily produced supplements, however, use processed forms of MCFAs. If you have dandruff or dry hair, coconut oil has the perfect fatty acids to help improve these conditions. In fact, there is so much coconut oil can do for hair. You can make homemade coconut lavender shampoo to improve your hair and use straight coconut oil as an all-natural hair conditioner. To get rid of dandruff and thicken hair, massage one tablespoon of coconut oil mixed with 10 drops of rosemary essential oil into your scalp for three minutes. Then shower 30 minutes later. A study published in the journal Antimicrobial Agents and Chemotherapy found the capric acid and lauric acid in coconut oil made for an effective natural treatment for candida albicans and yeast infections. To effectively kill candida and treat yeast infections, remove processed sugar and refined grains from your diet, and consume plenty of healthy fats. Take one tablespoon of coconut oil three times daily as a supplement. Research published in the medical journal Food and Function found that coconut oil improves antioxidant levels and can slow aging. Coconut oil works by reducing stress on the liver and lowering oxidative stress. Also, researchers found that coconut oil may support detoxification because of how it works with the liver. To naturally slow aging, take one tablespoon of coconut oil with antioxidant-rich berries for breakfast. You can also apply it directly to skin for additional health benefits and smoothing. The health benefits of coconut oil include hormone balance as well. |
Coconut Oil for Health -
Since virgin and RBD coconut oils melt at 24 °C 75 °F , foods containing coconut oil tend to melt in warm climates. A higher melting point is desirable in these warm climates, so the oil is hydrogenated.
The melting point of hydrogenated coconut oil is 36—40 °C 97— °F. In the process of hydrogenation, unsaturated fats monounsaturated and polyunsaturated fatty acids are combined with hydrogen in a catalytic process to make them more saturated. In the partial hydrogenation process, some of these are transformed into trans fatty acids.
Fractionated coconut oil provides fractions of the whole oil so that its different fatty acids can be separated for specific uses.
Lauric acid , a carbon chain fatty acid, is often removed because of its high value for industrial and medical purposes. The World Health Organization's Codex Alimentarius guidelines on food, food production, and food safety, published by the Food and Agriculture Organization , includes standards for commercial partners who produce coconut oil for human consumption.
The Asian and Pacific Coconut Community APCC , whose 18 members produce about 90 per cent of the coconut sold commercially, [20] has published its standards for virgin coconut oil VCO , defining virgin coconut oil as obtained from fresh, mature coconut kernels through means that do not "lead to alteration of the oil.
Oil quality and production are dependent upon palm cultivation, which is threatened by coconut pests , such as the Oryctes rhinoceros beetles — especially the Asiatic rhinoceros beetle O. rhinoceros — and the red palm weevil Rhynchophorus ferrugineus.
In , world production of coconut oil was 2. Coconut oil contains only trace amounts of free fatty acids about 0. In the following content, the expressions "fatty acids" and "acid" below refer to esters rather than carboxylic acids.
The approximate concentration of fatty acids in coconut oil midpoint of range in source : [ citation needed ]. The following table provides information about the composition of coconut oil and how it compares with other vegetable oils.
Many health organizations advise against the consumption of coconut oil owing to its high levels of saturated fat , [4] including the United States Food and Drug Administration , [55] World Health Organization , [56] the United States Department of Health and Human Services , [57] American Dietetic Association , [58] American Heart Association , [59] British National Health Service , [60] British Nutrition Foundation , [61] [62] and Dietitians of Canada.
Marketing of coconut oil has created the inaccurate belief that it is a "healthy food". A review of clinical research by experts associated with the American Heart Association recommended against consumption of coconut oil due to its propensity for increasing blood levels of LDL as a risk factor for cardiovascular diseases.
A systematic review and meta-analysis of clinical trials on whether chronic consumption of coconut oil might affect risk factors for cardiovascular diseases found that low-density lipoprotein LDL cholesterol but also high-density lipoprotein HDL concentrations were elevated compared with nontropical vegetable oils.
The review stated that "coconut oil should not be viewed as healthy oil for cardiovascular disease risk reduction, and limiting coconut oil consumption because of its high saturated fat content is warranted. In a gram reference amount, coconut oil supplies calories. Half of the saturated fat content of coconut oil is lauric acid Coconut oil contains phytosterols , whereas there are no micronutrients in significant content table.
Coconut oil has a long history in Asia , particularly in tropical regions where the plant is abundant, where it has been used for cooking.
It is the oil of choice in Sri Lankan cuisine , where it is used for sautéing and frying, in both savoury and sweet dishes. It also plays a prominent role in the cuisines of Thailand and Kerala.
As an oil relatively recently introduced to Western countries, coconut oil is commonly used in baked goods, pastries, and sautés , having a nut-like quality with some sweetness.
Other culinary uses include replacing solid fats produced through hydrogenation in baked and confectionery goods. In frying, the smoke point of coconut oil is °C °F. Coconut oil has been tested for use as a feedstock for biodiesel to use as a diesel engine fuel. In this manner, it can be applied to power generators and transport using diesel engines.
Since straight coconut oil has a high gelling temperature 22—25 °C 72—77 °F , a high viscosity , and a minimum combustion chamber temperature of °C °F to avoid polymerization of the fuel , coconut oil typically is transesterified to make biodiesel.
The oil must meet the Weihenstephan standard [71] [ better source needed ] to use pure vegetable oil as a fuel. Moderate to severe damage from carbonisation and clogging would occur in an unmodified engine. The Philippines, Vanuatu , Samoa , and several other tropical island countries use coconut oil as an alternative fuel source to run automobiles, trucks, and buses, and to power generators.
Coconut oil has been tested for use as an engine lubricant [76] and as a transformer oil. Acids derived from coconut oil can be used as herbicides.
Coconut oil is an important base ingredient for the manufacture of soap. Soap made with coconut oil tends to be hard, though it retains more water than soap made with other oils and thus increases manufacturer yields.
It is more soluble in hard water and salt water than other soaps allowing it to lather more easily. The oil can be used to treat dryness and sores from saltwater and sunburn. It also protects metal from corrosion. Contents move to sidebar hide. Article Talk.
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In other projects. Wikimedia Commons. Edible oil derived from coconut. For the EP by Lizzo, see Coconut Oil EP. Fatty acid content of coconut oil Type of fatty acid pct Lauric saturated C Full link to USDA National Nutrient Database. See also: Vegetable oil fuel.
See also: Soap. Transport Information Service, German Insurance Association, Berlin. The Nutrition Source, Harvard T. Chan School of Public Health, Boston. doi : ISSN PMID S2CID BBC News. Retrieved 18 June The Complete Guide to Edible Wild Plants. New York: Skyhorse Publishing.
ISBN OCLC Coconut Palm Products — Their processing in developing countries. Rome: FAO. Commercial Crops Technology: Vol. Horticulture Science Series. New India Publishing. Food and Agriculture in Papua New Guinea. Australian National University.
Canberra: Australian Centre for International Agricultural Research. Archived from the original PDF on 21 July Retrieved 6 February J Food Sci. Nutrition Bulletin. Bailey's Industrial Oil and Fat Products.
Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions.
We look at their benefits and limitations. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based How to Eat Coconut Oil, and How Much Per Day? Medically reviewed by Amy Richter, RD , Nutrition — By Franziska Spritzler and Katey Davidson, MScFN, RD, CPT — Updated on August 9, How much coconut oil per day?
How to eat coconut oil. The bottom line. How we reviewed this article: History. Aug 9, Medically Reviewed By Amy Richter, MS, RD. Aug 6, Written By Franziska Spritzler, Katey Davidson, MScFN, RD, CPT.
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Quiz: How Much Do You Know About Carb Counting? READ MORE. Should your blood type determine the foods you eat and the ones you avoid? Find out what an Ohio State dietitian thinks about the blood type diet. Get articles and stories about health, wellness, medicine, science and education delivered right to your inbox from the experts at Ohio State.
Required fields. Tell us more about yourself. By clicking "Subscribe" you agree to our Terms of Use. Learn more about how we use your information by reading our Privacy Policy. Wellness Is coconut oil good or bad for us? By Mary Mosquera Cochran, RD, LD Registered Dietitian Ohio State Wexner Medical Center.
December 15, Share on Facebook Share on X Share on Linkedin Share via Email Share this page. What is in coconut oil versus other cooking oils? The truth about the purported health benefits Researchers have been studying a specialized form of coconut oil made of medium-chain triglycerides or MCTs.
Mary Mosquera Cochran, RD, LD , is a registered dietitian at The Ohio State University Wexner Medical Center. She specializes in general nutrition, heart health, weight management, plant-based diets and mindful eating.
Tags: Cholesterol , Coconut Oil , Cooking , Nutrition , Ohio State Wexner Medical Center , Saturated Fat , Vitamin E. By Liz Weinandy, MPH, RDN, LD Should your blood type determine the foods you eat and the ones you avoid?
Exercise and Nutrition Easiest ways to adopt the DASH diet By Kathy Moore, RDN, LD.
Registered nutritionist Jo Williams examines the latest scientific evidence to determine Enhancing heart health this Appetite suppressants for calorie reduction oil really Healh up. Interested in trying our FREE Healthy Diet Plan? Heakth easy-to-follow, nutritionist-created plan will inspire ofr to Heslth and Healfh more healthily. Nourish yourself with seven days of meals, snacks and treats. Coconut oil is an edible oil extracted from the flesh of matured coconuts and harvested from the coconut palm tree, a member of the Arecaceae plant family. Coconuts, despite their name, are technically not nuts but drupes a fruit with a single seed. Virgin coconut oil is deemed to be higher quality than refined coconut oil and is said to be richer in antioxidant polyphenols as well as nutrients like vitamin E.
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