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The “paradise” fruits of the coconut palm evoke thoughts of the southern sun and turquoise surf. And stars and bloggers tell how they managed to lose weight, tidy up their skin and hair thanks to coconut oil. Which of this is true, and which is an obvious exaggeration? We talk about the benefits and harms of coconut oil together with an expert.
The history of coconut oil in nutrition
The birthplace of coconut palms is the tropical country of Malaysia, where they grew in ancient times. The best habitat for these trees is the sandy soil of the sea coasts, so they often grow near the water. Ripe coconuts that have fallen into the water can be carried far enough by the current. So gradually the plants spread throughout Southeast Asia, and later people learned how to grow them. Today, without coconut palms, one cannot imagine the landscapes of the Philippines, Malacca, India and Sri Lanka.
In Our Country, coconuts and oil of these fruits can be bought at the store.
Composition and calorie content of coconut oil
For a long time, people used only coconut water for food, getting it from young nuts. Such a drink quenches thirst and is suitable for cooking first courses. Coconut pulp became in demand much later: in the XNUMXth century, coconut oil and milk began to be extracted from it.
Coconut oil is pure fat. It contains no proteins and carbohydrates. While coconuts contain some vitamins and minerals, they don’t make it into the oil (1).
| Caloric value on 100 g | 862 kcal |
| Proteins | 0 g |
| Fats | 100 g |
| Carbohydrates | 0 g |
| Saturated fats | 86,5 g – 433% of the daily value |
| Polyunsaturated fats | 1,8 g |
| Monounsaturated Fat | 5,8 g |
| Capric fatty acid | 6 g |
| Lauric fatty acid | 44,6 g |
| Palmitic fatty acid | 8,2 mg |
| Stearic fatty acid | 2,8 mg |
| Oleinovaya Chisloth | 5,8 mg |
| linoleic acid | 1,8 mg |
| Vitamin E | 0,09 mg |
| Vitamin K | 0,5 μg |
| Hardware | 0,04 mg |
Benefits of coconut oil
Coconut oil is a hot commodity these days. Largely due to what is considered “friendly” to the ketogenic diet. It is introduced into the diet of people leading an eco-friendly lifestyle, vegetarians and vegans.
– Coconut oil contains vitamins E and K, group B (choline), as well as iron. But the content of acids is especially high: saturated, polyunsaturated and monounsaturated, – says Fatima Tamaeva, Candidate of Medical Sciences, Doctor of Ultrasound Diagnostics. “Therefore, the product has a lot of healing properties: it has an antioxidant effect, normalizes digestion, speeds up metabolic processes and strengthens the immune system.
Researchers have found that virgin coconut oil can reduce stress caused by infectious diseases or strenuous exercise (2). Due to its antioxidant properties, coconut oil is considered an excellent aid in the treatment of depression.
And in an experiment in 2010, this product was used in the fight against visceral obesity. Study participants who took 30 ml of oil a day for four weeks lost more extra pounds than others (3).
Benefits of coconut oil for men
Coconut oil is rich in lauric acid. This type of saturated fat is classified as a medium chain triglyceride (MCT). Such substances are a valuable source of “fast” energy, and therefore they are often included in the composition of sports nutrition for men (4).
The stronger sex can use coconut oil to prepare pre-workout snacks: vegetable sandwiches, cereals and salads. You can also add it to coffee.
Benefits of coconut oil for women
Coconut oil has long been used in beauty and spa rituals.
Scientists have proven that regular cosmetic procedures with it reduce hair breakage and make them stronger (5). Coconut oil also gives the hair a healthy shine and pleasant aroma.
There are studies that support the benefits of coconut oil for the skin: it increases the barrier function of the skin and reduces inflammation (6). But this product is not for everyone. Due to its dense texture, in owners of oily and combination skin, it can cause clogged pores and the appearance of blackheads.
Benefits of coconut oil for children
This product is not included in the recommendations of pediatricians, but there are scientific papers that can recommend coconut oil in terms of benefits for children. In a 2017 study, researchers found that rinsing with coconut oil can protect against cavities and prevent gum disease (7).
This natural remedy can be tried as an alternative to traditional mouthwashes. But first, you should consult with your dentist.
Harm of coconut oil
The main difference between coconut oil and other oils is that it contains a lot of saturated fat: 100 grams per 86,5 g of product. By comparison, olive oil has only 2g of saturated fat per serving, so it’s considered healthier.
Saturated fats are considered unhealthy: they increase the level of “bad” cholesterol in the blood and can trigger the development of heart and vascular diseases (8). Therefore, making coconut oil the main source of vegetable fats in the diet should not be.
But allergies to coconut oil are rare.
Medicinal uses of coconut oil
Coconut oil is also used for medicinal purposes.
– Coconut oil promotes healing of cuts and wounds, effectively fights skin diseases, such as eczema and dermatitis. This product increases the body’s resistance to viral and infectious diseases, strengthens the walls of blood vessels, is a means of preventing atherosclerosis, coronary heart disease and arterial hypertension, and stabilizes the emotional background, says Fatima Tamaeva.
Uses of coconut oil in cooking
In cooking, it is better to use refined oil. Its smoke point is 204°C versus 177°C for unrefined. The higher the smoke point of the oil, the more dishes you can cook with it.
Refined oil is suitable for cooking at high temperatures: for frying and grilling, while unrefined oil is suitable for adding to ready-made dishes, since during the frying of foods it quickly begins to “burn”, which means it releases carcinogens into food.
Banana candy with coconut oil
Delicious and healthy alternative to store-bought sweets
| big banana | 1 piece. |
| Peanut paste | 18 g |
| Cocoa powder | 20 g |
| Honey | 1 century. l. |
| Coconut oil | 70 g |
Cut the banana into several pieces and puree with an immersion blender. Add peanut butter, honey and cocoa to it. In a separate container, melt the unrefined coconut oil in a water bath or in the microwave. Add it to the banana mixture and blend all the ingredients with a blender.
Wrap a 10 x 10 cm silicone mold with cling film, pour the resulting mixture into it and place in the freezer for 30 minutes. Cut frozen candies into small cubes.
Golden Milk with Coconut Oil
The golden color of milk is given by turmeric – a storehouse of curcumin, a substance with a powerful antioxidant effect.
| Cow’s milk | 250 ml |
| Water | 50 ml |
| Turmeric | 1 teaspoon. |
| Honey | 1 teaspoon. |
| Coconut oil | 1 teaspoon. |
Pour water into a saucepan and bring to a boil. Enter turmeric and cook for 5-7 minutes. Remove the saucepan from the heat, add milk and coconut oil to it. Return the drink to the stove and bring it to a temperature of 60 degrees Celsius over minimal heat. The temperature can be measured with a special food thermometer.
Dissolve honey in the resulting drink and serve.
Submit your signature dish recipe by email. [email protected]. Healthy Food Near Me will publish the most interesting and unusual ideas
How to choose and store coconut oil
When choosing coconut oil, look carefully at its texture. If the oil has inclusions of a different color, impurities, mold or product separation are visible, it is definitely not worth buying. High-quality oil has a uniform color and consistency.
Store coconut oil tightly sealed in a cool, dark place or refrigerator. A refined product can be stored for 2-3 years, while an unrefined product can be stored for only a few months.
Popular questions and answers
How to use coconut oil in everyday life and what health benefits it can give, says our expert, Ph.D., ultrasound doctor Fatima Tamaeva.
Can I use coconut oil for frying?
Coconut oil can be used to cook any dish: desserts, soups, side dishes, main dishes, salads and dressings.
How is coconut oil used in cosmetics?
Also, the oil is used to eliminate dryness of the skin of the face and body. The product increases the firmness and elasticity of the epidermis, improves tone. The oil can also be used as an alternative to make-up remover or in place of shaving products.
How is refined coconut oil different from unrefined?
Unrefined oil is a product of minimal purification, characterized by a characteristic aroma and taste. However, when using unrefined oil, it is important not to raise the heating temperature above 150°C.
Which squeeze is better?
When oil is obtained by hot pressing, the pulp of the coconut is first dried, and then the oil is extracted by pressing. In the process of drying the coconut pulp, a significant part of the useful elements is evaporated from it, therefore this type of oil is considered less valuable.
How to distinguish high-quality coconut oil from low-quality?
Sources of
- Oil, coconut. Food nutritional details / 2021. URL: https://www.traditionaloven.com/foods/details/fat-oil/oil-coconut.html
- Swee Keong Yeap, Boon Kee Beh, Norlaily Mohd Ali, Hamidah Mohd Yusof, Wan Yong Ho, Soo Peng Koh, Noorjahan Banu Alitheen. Antistress and antioxidant effects of virgin coconut oil in vivo/2015. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/
- Kai Ming Liau, Yeong Yeh Lee, Chee Keong Chen, Aida Hanum G. Rasool. Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity / 2011. URL: https://www.hindawi.com/journals/isrn/2011/949686/
- Susan Hewlings. Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration / 2020. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7766932/
- Vaibhav Kaushik, Ritesh Chogale, Sudhakar Mhaskar. Alternative Protocol for Hair Damage Assessment and Comparison of Hair Care Treatments / 2020. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7276157/
- Soomin Kim, Ji Eun Jang, Jihee Kim, Young In Lee, Dong Won Lee, Seung Yong Song, Ju Hee Lee. Enhanced barrier functions and anti-inflammatory effect of cultured coconut extract on human skin / 2017. URL: https://pubmed.ncbi.nlm.nih.gov/28564614/
- Mustafa Naseem, Muhammad Faheem Khiyani, Hiba Nauman, Muhammad Sohail Zafar, Altaf H Shah, Hesham S Khalil. Oil pulling and importance of traditional medicine in oral health maintenance / 2017. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654187/
- Kay-Tee Khaw, Stephen J Sharp, Leila Finikarides, Islam Afzal, Marleen Lentjes, Robert Luben, Nita G Forouhi. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women / 2018. URL: https://pubmed.ncbi.nlm.nih.gov/29511019/