Coconut oil is more than just a kitchen staple—it’s a health booster, a skincare hero, and a traditional remedy with centuries of use. But what exactly makes coconut oil so special? And how can you include it in your daily life to benefit your body, skin, and even brain?
In this blog, we’ll explore everything about coconut oil and your health: its types, nutritional value, health benefits, side effects, and practical uses.
What Is Coconut Oil?
Coconut oil is a natural oil extracted from the meat (white flesh) of mature coconuts. It’s made mostly of saturated fats, especially medium-chain triglycerides (MCTs)—a type of fat that is easier for your body to digest and convert into energy.
There are two main types:
- Virgin (Cold-Pressed) Coconut Oil: Made from fresh coconut meat, unrefined, and retains its aroma and nutrients.
- Refined Coconut Oil: Made from dried coconut meat (copra), processed to remove odor and flavor.
Nutritional Value of Coconut Oil (Per 1 Tablespoon – 14g)
Nutrient |
Amount |
Calories |
121 kcal |
Total Fat |
13.5 g |
Saturated Fat |
11.2 g |
Monounsaturated Fat |
0.8 g |
Polyunsaturated Fat |
0.2 g |
Medium-Chain Triglycerides (MCTs) |
~6-7 g |
Cholesterol |
0 mg |
Carbohydrates, Sugar, Protein |
0 g |
Note: Coconut oil doesn’t contain protein or carbohydrates.
Top Health Benefits of Coconut Oil
1. Boosts Energy Levels
MCTs in coconut oil are quickly absorbed and converted into energy in the liver. Athletes and keto followers often use it for quick fuel.
2. Promotes Fat Burning
Some studies suggest MCTs increase calorie burning by boosting metabolism. It may help reduce belly fat and support weight loss in some people.
Tip: Use 1 tsp of coconut oil in morning tea or coffee (bulletproof coffee) to support metabolism.
3. Improves Heart Health (In Moderation)
While high in saturated fat, coconut oil may raise HDL (good) cholesterol, improving the overall cholesterol ratio. However, excessive use may increase LDL (bad cholesterol) too, so moderation is key.
4. Supports Brain Function
MCTs are converted into ketones, which act as an alternative energy source for the brain. Some research explores its benefits in people with Alzheimer’s disease or memory decline.
5. Fights Harmful Microorganisms
Coconut oil contains lauric acid—known for its antimicrobial and antifungal properties. It may help fight bacteria like Staphylococcus aureus and yeast like Candida albicans.
6. Good for Skin Health
Coconut oil is a natural moisturizer. It helps treat:
- Dry or flaky skin
- Eczema and psoriasis
- Skin inflammation and redness
- Minor wounds and burns
How to use: Apply virgin coconut oil directly on skin at night for glowing, soft skin.
7. Natural Hair Conditioner
Coconut oil penetrates the hair shaft better than mineral oils. It helps reduce protein loss and keeps hair shiny, soft, and dandruff-free.
How to use: Massage warm oil into scalp and hair. Leave overnight, then wash.
8. Improves Oral Health (Oil Pulling)
Swishing coconut oil in the mouth for 10–15 minutes (oil pulling) can reduce bacteria, improve breath, and help with gum health.
9. Improves Digestive Health
Coconut oil has antimicrobial fats that fight harmful gut bacteria and support digestion. It may also help with IBS symptoms in some people.
10. Strengthens the Immune System
The lauric acid in coconut oil supports the body’s defense system by destroying bacteria, viruses, and fungi.
Coconut Oil and Weight Loss: What Science Says
Some research suggests that MCTs (medium-chain fats) in coconut oil increase satiety, boost metabolism, and reduce abdominal fat. However, coconut oil is still a fat-rich food and must be consumed mindfully.
Recommended dose for weight loss:
Start with 1 teaspoon/day, and increase gradually up to 1–2 tablespoons/day, if tolerated.
Is Coconut Oil Safe for Everyone?
Coconut oil is safe for most people when consumed or applied in moderation. But:
- Overconsumption can increase LDL cholesterol.
- People with high cholesterol, heart disease, or nut allergies should consult a doctor.
- Avoid using refined or hydrogenated coconut oil for health purposes.
How to Use Coconut Oil in Daily Life
Purpose |
How to Use |
Cooking |
Frying, sautéing, or baking (refined oil) |
Skin Care |
As a moisturizer or makeup remover |
Hair Care |
Hot oil treatment or daily nourishment |
Oil Pulling |
Swish 1 tbsp daily on empty stomach |
Coffee/Tea |
Add 1 tsp for energy boost (keto users) |
Smoothies |
Add for healthy fats and creamy texture |
Potential Side Effects of Coconut Oil
While coconut oil offers many benefits, it also has some side effects:
- May cause diarrhea or stomach upset if consumed too much too quickly.
- Can raise bad cholesterol (LDL) levels in some people.
- Might clog pores in acne-prone skin types.
- Should be avoided by people allergic to coconut.
What Do Experts Say?
- The American Heart Association recommends limiting saturated fat intake, including coconut oil, to protect heart health.
- Ayurveda and traditional medicine widely promote coconut oil for its cooling, healing, and nourishing properties.
- Scientific studies are still mixed—some support its benefits, while others caution moderation.
Summary: Should You Use Coconut Oil?
Coconut oil is a versatile, natural oil that can boost energy, support skin and hair health, and even help the brain and digestion. It’s safe for most people when used in moderation.
✅ Best used as a natural remedy
❌ Not a magic weight-loss or heart-health cure
Frequently Asked Questions (FAQs)
1. Is coconut oil good for weight loss?
Yes, coconut oil contains MCTs that can help boost metabolism and reduce appetite. However, it should be used in moderation, and it works best when combined with a balanced diet and regular exercise.
2. Can I apply coconut oil daily on my face?
Yes, coconut oil can be used as a daily moisturizer, especially for dry skin. But if you have oily or acne-prone skin, do a patch test first, as it may clog pores and cause breakouts in some people.
3. Which type of coconut oil is best for health?
Virgin (cold-pressed) coconut oil is the best for health purposes. It retains more nutrients and antioxidants compared to refined oil. Use it for skin, hair, or low-heat cooking to get maximum benefits.
4. How much coconut oil should I consume daily?
Start with 1 teaspoon per day, then gradually increase to 1–2 tablespoons, depending on your body’s response. Always listen to your body and consult your doctor if you have cholesterol or digestion issues.
5. Is coconut oil suitable for children and babies?
Yes, coconut oil is gentle and safe for babies. It can be used for baby massage, diaper rash, and dry skin. However, consult your pediatrician before giving it orally or applying on sensitive baby skin.
Final Thoughts
Coconut oil is a true gift from nature. Whether you want to use it in cooking, skincare, or holistic healing—this multipurpose oil has a lot to offer. But remember: natural doesn’t mean “use unlimited.”
Use it wisely, and it can become your go-to natural remedy for both inner and outer wellness.