Coconut oil has quickly become one of the most sought after natural health products, as it gains a reputation for being a therapeutic oil. I’m asked all the time for my opinion on coconut oil, and really there’s so many good things to say about this fat, that I finally decided to create a resource…this post.

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I’m an avid user myself, especially to maintain health when I’m training at a higher intensity. The type of fatty acid in coconut oil is called a medium chain triglyceride (MCT), which is well known as an energetic, functional fat source for athletes*

I use coconut oil exclusively for cooking as it is a saturated fat, which by nature is heat stable, and doesn’t oxidize (becoming a free radical) at higher temperatures (smoke point is 350 degrees). Of the saturated fat options, coconut oil is the cleanest, is plant based, and can be sustainably harvested.

I also often advise 1/2-1 tbsp in the morning for those who find it hard to eat in the morning, or often skip breakfast. With a better quality oil, it melts like a candy. There’s 120 calories per tbsp, 12g fat, and no cholesterol.

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Let’s take a look at some of the best reasons to use coconut oil, and some of the experts on the topic:

1. Helps with mineral absorption and skin tone: As a fat, it helps with the absorption of fat soluble vitamins A, D, E, & K. Saturated fats specifically, make up 50% of the cell membrane**. Quality saturated fats, like coconut oil should be used to maintain skin tone & integrity, especially as we age.
2. Athletic benefits: The length of coconut oil’s fatty acid chain (medium) indicates that it is a quickly metabolized fat, which creates an efficient energy source (much like a carbohydrate). However, as a fat by nature, coconut oil also sustains a release of energy for endurance benefits.
3. Supports immune function: Coconut oil is antimicrobial & anti tumor. It contains a conditionally essential fat called lauric acid, (plentiful only in coconut oil & breast milk), which is immune supportive.
4. Can improve blood cholesterol: Studies have shown the ability for coconut oil to prevent LDL cholesterol oxidation (bad cholesterol becoming worse), and increase HDL (healthy) cholesterol.***
5. Physical application encouraged: Apply directly to the skin for an instant, deep moisturizer, and can also be used as a lube! Check out the post on Joyous Health.
6. Stable for cooking: With a smoke point of 350 degrees, coconut is one of the few oils that can withstand higher temperatures for baking or frying, without transforming or oxidizing.
7. Weight loss: Coconut oil can help to improve body composition by efficiently converting fat into fuel because it is metabolized instantly in the liver, and enhances the movement of fat from storage*. It also keeps you full & satisfied and can help to curb a sweet tooth, as Health Coach Sarah Wilson advocates in her 8 week “I Quit Sugar” program.

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Resources:

• Great appendix, well credited author: http://www.westonaprice.org/know-your-fats/new-look-at-coconut-oil
• Mark’s Daily Apple: Primal Blueprint nutrition blog. Specific articles about the use of coconut oil, starting here.
• Weston A Price: The Skinny on Fats Article
• Proven Health Benefits of Saturated Fats. By Mary Enig (PhD) & Sally Fallon.

References:

*Advanced Sports Nutrition. Dan Bernardot, PhD, RD, FACSM. Second Edition, 2012.

**http://www.health-report.co.uk/saturated_fats_health_benefits.htm

***http://www.sciencedirect.com/science/article/pii/S0009912004001201