What Is the Nutritional Content of Coconut Oil?
Coconut oil is a plant-based fat mainly derived from the inner flesh or meat of coconuts. Since coconuts are naturally high in saturated fats, coconut oil is not particularly popular from a medicinal standpoint. However, it is one of the few plant-based oils that remain solid at room temperature. The following nutrition information is given by the United States Department of Agriculture (USDA) for approximately one tablespoon (0.409 ounces) of coconut oil :
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Carbohydrates: 0.0034 ounces.
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Total Lipid (Fat): 0.4056 ounces.
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Water: 0.000105 ounces.
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Calcium: 0.116 milligrams.
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Iron: 0.006 milligrams.
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Total Calories: 104 kilo calories.
Coconut oil is 100 percent enriched in fat. The saturated fatty acids in coconut oil are mainly composed of lauric acid (which in stark contrast to other saturated fats that are usually considered unhealthy) would be held responsible for some of its unique health benefits being a saturated fat also. As coconut oil is a pure fat source, you are not likely to find any trace of protein in coconut oil.
The coconut fruit though in itself contains several micronutrients, it is surprising that they do not pass into its oil form in nature. Hence contrary to most nutrition myths, it should be noted that coconut oil is not a rich source of any micronutrients at all. However, it would still retain some vitamins and minerals in trace or negligible amounts that are unlikely to be of any particular health benefits.
What Are Its Dermatological Benefits?
You would have come across coconut oil being used as a common ingredient in most shampoos and conditioners around the globe. In fact, these products often boast of coconut oil being a plus factor that contributes to hair luster and strength. How true is this fact? Well, as per a major 2015 research study, the application of coconut oil in both pre-and post-washed hair tended to reduce protein loss in individual hair. The study further reported the health benefits of coconut oil for the hair in comparison to other mineral oils or sunflower oil.
According to another major research study from 2021, applying coconut oil to the scalp could not only promote healthy bacteria and fungi which can decrease the risk of flaking, but regular application of this fat source can also significantly reduce dandruff. The lauric acid is deemed responsible primarily for this benefit because it makes up for a major portion of coconut oil’s saturated fats. Known for its potent antimicrobial activity, lauric acid could benefit both skin and hair.
According to a 2014 research study, individuals suffering from eczema (a skin condition that causes inflammation, itchiness, and a rash) after regular application of virgin coconut oil to their skin reported excellent improvement as a course of this natural treatment (that was again attributed possibly to the coconut oil’s antimicrobial as well as wound-healing properties). After getting a tattoo on your skin, many individuals are recommended by some dermatologists for the continued application of coconut oil to that area to experience potent moisturization and prevent tattoo infections in the area.
Can Coconut Oil Help With Weight Loss?
From a culinary and nutrition perspective, using smaller doses of coconut oil can be a beneficial part of weight loss regimens for individuals. This could be attributed by some nutrition experts possibly because of the presence of the medium-chain triglycerides (MCTs) contained in coconut oil. Unlike other culinary oils, these MCTs do not get stored as such in fatty tissues (such as long-chain fatty acids). This can possibly reduce the overall fat deposition in the tissues thereby paving the way for weight loss in individuals in a healthy or natural way. Also, preliminary studies indicate that MCTs can significantly help decrease waist and hip circumference over a prolonged time period (when they can effectively replace the long-chain fatty acids in your diet).
The point to note is that this nutrition research regarding its benefits on weight loss is extremely limited and needs much more scientific investigation in order to be deemed true. For individuals who follow vegan, or vegetarian diets or even for those individuals looking to incorporate or adopt more plant-based foods into their diet, coconut oil can be a natural fat source and dairy-free product as well (for instance dairy-free ice creams that use coconut oil). Just like any other food, coconut oil allergies may be common in some individuals.
Can Coconut Be an Allergen Too?
For the purpose of food labeling purposes, the Food and Drug Administration (FDA) classifies coconuts as tree nuts (with tree nuts being known to be among the top food allergens). Talk to your healthcare provider or nutritionist if you think you may be having a coconut allergy.
How Should One Store and Use Coconut Oil?
You can store coconut oil easily in a jar that is tightly sealed in a cool, dark place or in the refrigerator (away from heat and light). When stored under proper conditions, the virgin form of coconut oil can last up to a good two or three years. The refined versions however last only for a few months even when properly stored. If you notice any kind of discoloration or unpleasant flavors or odor from your store's oil, it is best to discard it immediately as it can be easily compromised.
You can use coconut oil to pan-sear or sauté your rice and vegetables or use it interchangeably with any other tropical or liquid-based oil. It is always wiser to know the smoking point of your cooking oil and in this case, the unrefined coconut oil has a lower smoke point than refined oils at 350 versus 450 degrees.
You can substitute coconut oil for preparing baked goods or combine it in an equal or 1:1 ratio with other vegetable oils while preparing sweet goods like pies, muffins, or even cookies. Some people prefer using coconut oil in their morning beverages to make them more keto-friendly while most countries use coconut oil in smoothie beverages or even in salted popcorn for getting extra crunch and fat.
Conclusion
According to the information given by the AHA (American Heart Association), consuming foods that are high in saturated fat can certainly elevate the bad LDL (low-density lipoprotein) blood cholesterol. There is also the current ongoing debate of saturated fat vs unsaturated fat in diet.
The virgin form or the refined, cold-pressed coconut oil however seems to be a healthy and approved option by many nutrition experts across the globe for its potent antimicrobial properties. It is important to know what kind of oil you are purchasing commercially as the two primary forms of coconut oil you would be seeing in your stores would be either the unrefined (also called virgin) or the refined oils (that are processed and not considered as healthy). While unsaturated fats in any form always can be proven heart-healthy or cardioprotective (like olive, safflower, or canola oil), the use of only saturated fats like butter or coconut oil can prove counterproductive to heart health according to most nutrition experts.
