Health Benefits of Virgin Coconut Oil

Virgin coconut oil and regular coconut oil primarily differ in their extraction methods, and therefore, their nutritional content.

Virgin coconut oil is procured from fresh coconut meal without subjecting it to high heat or chemicals. This retains its natural nutrients, flavour, and aroma. It also contains higher levels of antioxidants, vitamins, and essential compounds such as lauric acid, which are known to support immunity and heart health. Typically, virgin coconut oil is unrefined and minimally processed which is why coconut virgin oil uses are mostly in skincare and cooking, where these natural benefits are desired.

On the other hand, regular coconut oil (sometimes labelled refined coconut oil) is extracted from dried coconut meat. It undergoes a process of refining, bleaching and deodorising, which not only reduces its nutritional content but also its flavour, making it suitable for high-heat cooking.

Now that we have understood the difference between regular and virgin coconut oil, let’s dive into virgin coconut oil's advantages and explore its nutritional profile.

Coconut oil is high in saturated fats, especially medium-chain triglycerides (MCTs), including lauric acid, which is known for its potential antimicrobial and heart health benefits. However, while MCTs can boost the expenditure of energy, it is advised to limit the intake of saturated fat due to potential cholesterol impacts.

A tablespoon of coconut oil contains around 120 calories and 13.5 grams of fat. Out of this, approximately 11 grams are saturated fats. Although it is a negligible amount, coconut oil also contains protein, carbohydrates, fibre, vitamins and minerals. Moreover, when compared to its refined versions, virgin coconut oil retains more antioxidants.

Coconut oil is frequently used in cooking, however, it is also celebrated among many for its host of health benefits. Here are some advantages of virgin coconut oil that make it an important dietary inclusion:

Fat Burning

Coconut virgin oil for weight loss is often considered for its high MCT content, which is a kind of saturated fat that can assist with fat burning. As MCTs get absorbed quickly, they are studied for their potential health benefits.

A recent 2023 study revealed that MCTs added to a low-calorie ketogenic diet helped reduce body weight, BMI, and waist size. However, there is no strong evidence claiming coconut virgin oil alone supports calorie burning. Moreover, since it is high in calories, large amounts may lead to weight gain.

Quick Energy Source

Virgin coconut oil’s advantages include providing a quick source of energy owing to its high MCT content. This is because unlike long-chain fats, which require time to break down and be stored, MCTs - similar to carbs - are absorbed rapidly into the bloodstream from the small intestine and can be used immediately for energy.

For athletes who require quick energy, quick absorption makes MCTs a popular inclusion in sports nutrition.

Antimicrobial

Coconut virgin oil uses include antimicrobial effects due to its high content of lauric acid, a type of MCT. Making up about 50% of the MCTs in coconut oil, lauric acid can prevent the growth of harmful bacteria in the body.

It can act as a bacteriostatic agent, which can slow bacterial growth, or as a bactericidal agent, which can kill some bacteria. This expands coconut virgin oil uses to plant care, as it may inhibit harmful microorganisms.

Reduces Hunger

Thanks to its MCT content, coconut virgin oil for weight loss is a great diet inclusion as it may help reduce hunger. MCTs produce ketones during digestion, which can assist in curbing one’s appetite by influencing hunger-related hormones such as ghrelin.

Ketones also boost energy levels, which is particularly useful in low-carb, high-fat ketogenic diets. It is important to note, however, that although virgin coconut oil is a natural source of MCTs, studies reveal it may not reduce hunger as effectively as pure MCT oil.

Reduces Seizures

Coconut oil can also assist in reducing seizures as the MCTs can produce ketones for brain fuel. It is observed that ketogenic diets that are high in fat and low in carbs have been effective in reducing seizures in children with epilepsy. To experience similar benefits, some adults use modified keto diets with MCTs. However, more research is required for adults.

Improves Skin Health

In addition to dietary intake, virgin coconut oil benefits for skin include boosting moisture, improving the skin barrier function and protecting against external irritants such as chemicals and allergens. Many use virgin coconut oil for skin care to keep it hydrated and healthy.

Moreover, applying a few drops of virgin coconut oil for skin overnight can prevent dryness. It can also help reduce the symptoms of mild to moderate atopic dermatitis (a skin condition causing inflammation and dryness).

Hair Protection

In addition to the use of virgin coconut oil for the skin, Indian households have long praised the benefits of virgin coconut oil for hair. Coconut oil can protect your beautiful tresses from damage.

But beyond anecdotal evidence, the benefits of virgin coconut oil for hair were revealed in a 2021 study that claimed that because coconut oil deeply penetrates hair strands, it makes them more flexible and resistant to breakage under tension.

Enhanced Oral Health

Oil pulling - a process where you use virgin coconut oil in your mouth like mouthwash - is considered an excellent practice for improved oral health. When compared to regular mouthwash, coconut oil pulling can help significantly reduce the count of harmful bacteria in the mouth.

This benefit is associated with the lauric acid content in coconut oil. Moreover, lauric acid reacts with saliva to form a soap-like substance that helps avoid cavities, reduce the build-up of dental plaque and prevent gum inflammation.

Antioxidant Source

As a good source of antioxidants, coconut oil is also believed to assist in neutralising damaging molecules called free radicals, subsequently reducing the risk of several chronic and degenerative diseases.

Reduces Alzheimer’s Symptoms

The most common cause of dementia is Alzheimer's disease, which reduces the ability of your brain to use glucose for energy. However, early signs of mild to moderate Alzheimer’s disease can be offset with the help of ketones by providing an alternate source of energy for brain cells. Coconut oil is being analysed for its potential in managing Alzheimer’s disease.

Although coconut oil promises a wide range of health benefits from supporting skin hydration to having antimicrobial properties, it cannot replace the comprehensive care offered by health insurance plans, especially for families.

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A reliable medical insurance plan such as TATA AIG’s offerings ensures financial protection and peace of mind. It covers medical expenses and enables access to quality healthcare so individuals can focus on bettering their health instead of worrying about soaring medical bills.

Can I drink virgin coconut oil every day?

Virgin coconut oil comprises MCTs that can offer quick energy and potential metabolic benefits. Therefore, coconut oil can be consumed regularly, but it is key to exercise moderation.

Generally, it is considered safe to have one to two tablespoons per day. However, because of its high-calorie content, consuming large amounts regularly could contribute to weight gain.

What are the side effects of virgin coconut oil?

When consumed in moderation, coconut oil is generally considered safe. However, some can experience digestive concerns such as stomach cramps or diarrhoea if they consume too much at once.

Its high saturated fat content can also have an effect on cholesterol levels with excess intake, especially for those with heart-related concerns. It is also important to be mindful of allergic reactions.

What is virgin coconut oil best used for?

As a versatile ingredient, virgin coconut oil can be used for cooking, skincare, and hair care. It is most commonly used for moisturising dry skin as it locks moisture and protects the skin’s barrier.

It is also a flavourful inclusion in the kitchen for medium-heat cooking adding an aromatic coconut flavour to dishes. As it has antimicrobial properties, it is also used for oral health in practices such as oil pulling.

Disclaimer: This is a general guide on Health Benefits of Virgin Coconut Oil. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.