Coconut oil was until recently seen as a superfood that was credited with health benefits. Many people still use coconut oil for frying and preparing healthy sweet snacks, and for skin care. So let's find out what properties coconut oil has and whether it's worth using.

• Coconut oil - composition
• Coconut oil - types and properties
• Coconut oil - where is it found?
• Coconut oil - is it good for the heart?
• What to replace coconut oil in the diet with?

Coconut oil - composition

Coconut oil is a popular edible fat across the globe, which is extracted from the flesh of ripe coconuts. Coconut oil consists of 82% saturated fatty acids, 6% monounsaturated fatty acids (oleic acid) and 2% polyunsaturated fatty acids (linolenic acid). Of the predominant saturated fatty acids in coconut oil, almost half is lauric acid, and the remainder is myristic acid (up to 21%), palmitic acid (nearly 10%), stearic acid (over 3%) and short-chain fatty acids.

Coconut oil - types and properties

There are two main types of coconut oil, namely copra oil (the dried flesh of coconut palm seeds) and virgin coconut oil. Both types of coconut oil have a similar fatty acid profile. Virgin coconut oil contains higher amounts of lactic acid bacteria (especially Lactobacillus plantarum and Lactobacillus paracasei) and bioactive substances with well-documented antioxidant properties. We are talking primarily about vitamin E and polyphenolic compounds. Unrefined coconut oil applied topically can exhibit antimicrobial properties, due to its content of lactic acid bacteria that produce bacteriocins, substances with bactericidal effects.

Coconut oil - where is it found?

Coconut oil is readily available today in large supermarkets, as well as in smaller discount grocery stores. In stores, we can find cheaper refined coconut oil, that is, without the specific taste and smell of coconut, and more expensive unrefined, cold-pressed coconut oil (extra virgin), which features the natural taste and smell of coconut. Coconut oil is also found in such food products as modified milk powder for children, soft margarine (for spreading on bread), cookies, wafers, bars, pralines, filled chocolate, candies, creamy sauces for dinner dishes, creams for spreading on bread, and vegan equivalents of traditional cheese derived from cow's milk or other ungulates. Food manufacturers are increasingly turning to coconut oil to replace unhealthy palm oil.

Coconut oil - is it good for the heart?

Frequent inclusion of coconut oil in the diet may contribute to the development of cardiovascular disease. This is due to the fact that coconut oil is characterized by a high content of saturated fatty acids, which raise the level of low-density lipoprotein LDL (so-called bad cholesterol) in the blood. Chronically high levels of the LDL fraction lipoproteins are a fundamental cause of atherosclerosis of the blood vessels. Low-density lipoproteins (LDL) are responsible for transporting cholesterol from the liver to the arterial walls and can cause obstruction of blood vessels and local inflammation. Studies clearly show that coconut oil significantly increases total cholesterol, LDL fraction cholesterol and HDL fraction cholesterol, compared to other vegetable oils (including: canola, sunflower, safflower, olive oil).

What to replace coconut oil in the diet with?

According to the American Society of Cardiology, coconut oil should not be considered a healthy vegetable fat with beneficial effects on the heart and blood vessels. All people with elevated levels of total cholesterol and LDL fraction cholesterol in their blood should forgo consumption of coconut oil in favor of extra virgin olive oil, cold pressed canola oil, avocado oil, good quality soft margarine, hummus, avocado and unsalted and unsweetened nuts, almonds, seeds and pips.

Coconut oil can benefit skin and hair health

There is evidence that topical application of coconut oil can play an important role in the prevention and treatment of atopic dermatitis (AD). Coconut oil has anti-inflammatory, antibacterial and antifungal effects, so it may reduce the severity of atopic dermatitis and improve skin condition. It has also been suggested that topically applied coconut oil may protect the skin from ultraviolet (UV) radiation to some extent. In addition, coconut oil may prevent hair damage caused by protein loss during hair care treatments and chronic UV exposure. However, more research is still needed to confirm the beneficial effects of coconut oil on hair and skin.

Coconut oil may prevent the development of tooth decay

The literature reports that rinsing the mouth with coconut oil can help improve oral health and may protect against the onset of tooth decay. To do this, it is recommended that one tablespoon of unrefined coconut oil (virgin) be dissolved in the mouth and sucked for 15 minutes, spreading throughout the mouth. After this time, spit the coconut oil into the garbage can.

Sources:

• Unhapipatpong C, Shantavasinkul PC, Kasemsup V, et al: Tropical Oil Consumption and Cardiovascular Disease: An Umbrella Review of Systematic Reviews and Meta Analyses. Nutrients. 2021 May 4;13(5):1549.
• Teng M, Zhao YJ, Khoo AL, et al: Impact of coconut oil consumption on cardiovascular health: a systematic review and meta-analysis. Nutr Rev. 2020 Mar 1;78(3):249-259.
• Neelakantan N, Seah JYH, van Dam RM.: The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Clinical Trials. Circulation. 2020 Mar 10;141(10):803-814.
• Unhapipatpong C., Shantavasinkul P., Warodomwichit D., et al: Oil Consumption and Cardiovascular Disease: An Umbrella Review of Systematic Reviews and Meta-Analyses. Curr Dev Nutr. 2020 Jun; 4(Suppl 2): 571.
• Wallace TC.: Health Effects of Coconut Oil-A Narrative Review of Current Evidence. J Am Coll Nutr. 2019 Feb;38(2):97-107.
• Sacks FM.: Coconut Oil and Heart Health: Fact or Fiction? Circulation. 2020 Mar 10;141(10):815-817.
• Jayawardena R, Swarnamali H, Ranasinghe P, et al: Health effects of coconut oil: Summary of evidence from systematic reviews and meta-analysis of interventional studies. Diabetes Metab Syndr. Mar-Apr 2021;15(2):549-555.