For thousands of years, coconut oil has been used in many aspects of life for its many nutritional and beauty benefits.
Coconut oil is loaded with nutrients that help maintain health and support a healthy diet that is good for the body. Coconut oil is involved in improving metabolism, enhancing cognitive function, beautifying hair and skin through fatty acids.
Recently, with the green living movement and the increasing popularity of plant-based food options, coconut oil has become popular. Its rich flavor and nutritional benefits make it one of the healthiest additions to your regular diet.
1. Nutritional value of coconut oil
Nutritional value of coconut oil per 100g (Source: United States Department of Agriculture):
- Energy: 892 kcal
- Total lipids: 99.1 g
- Fatty acids (saturated): 82.5 g
- Total monounsaturated fatty acids: 6.33 g
- Total polyunsaturated fatty acids: 1.7 g
- Calcium: 1 mg
- Alpha Tocotrienol: 2.17 mg
2. Coconut oil is a healthy fat, good for the body
Today, people are using coconut oil as a health supplement. Coconut oil is derived from coconuts and contains 60-70% fatty acids, 4-10% water, protein and carbohydrates. It is rich in medium-chain fatty acids, which have beneficial effects on metabolism.
Although 90% of the fat contained in this oil is saturated fat and 9% is unsaturated fat. But the structure of this oil is unique because it contains a lot of medium-chain triglycerides (MCTs). As a result, MCTs burn more calories, which helps in effective weight loss.
MCTs are absorbed into the blood faster and more effectively than long-chain triglycerides. The faster absorption of MCTs will stimulate the thermogenic effect in the body, increasing the amount of fat burned. In addition, medium-chain fatty acids are more soluble than long-chain fatty acids, and the substances in the intestine are dissolved without micelles. Therefore, it leads to faster absorption of fatty acids.
Coconut oil contains many fats that are beneficial to the body.
MCFAs increase up to 85% when the oil is extracted from fresh coconut meat. The medium chain triglycerides present in this oil contain 10-12 carbon atoms. It is the highest source of lauric acid.
Virgin coconut oil consists of medium chain fatty acids such as caprylic acid and capric acid. These fats are easily metabolized and do not require long chain fatty acid storage like adipose tissue.
MCFAs present in coconut oil make it different from other oils. MCFAs have medium chains instead of short and long chain fatty acids. They are transported directly from the digestive tract to the liver. Once they reach the liver, the energy sources begin ketone metabolism in the body. This oil metabolizes energy and therefore stores less fat.
Coconut oil is cholesterol free, fiber, vitamins, minerals, plant sterols and 80-90% saturated fat. It exhibits anti-pneumonia, anti-bronchitis and antiviral properties.
3. Health Benefits of Coconut Oil
3.1 Boosts Metabolism
Some studies have concluded that virgin coconut oil can help reduce metabolic dysfunction, improve glucose tolerance, and promote weight loss.
In addition, other studies have shown that long-term consumption of medium-chain triglycerides in overweight women burned more calories than long-chain triglycerides.
Metabolizing medium-chain fatty acids helps boost metabolism and increase energy. Boosting metabolism promotes fat burning. Some studies have shown that increasing dietary intake of medium-chain fatty acids during childhood prevents excess fat accumulation in adulthood.
3.2 Increases satiety, which aids weight loss
Research shows that women who consumed about two tablespoons of coconut oil per day for 12 weeks did not gain more weight and showed less abdominal fat. Due to its protective properties, coconut oil aids digestion and boosts the immune system.
Using coconut oil helps support the reduction of excess fat.
Regular use of coconut oil can help reduce blood lipid levels, which is beneficial for weight loss. In addition, consuming this oil increases the feeling of fullness due to its high saturated fat content.
The same study also showed a significant decrease in body mass index and waist circumference in the group of people who regularly consumed coconut oil. In addition, the study results also showed that coconut oil helps reduce belly fat.
3.3 Increases Energy
People tend to follow a low-calorie diet to lose extra weight. Although they lose extra weight, it leads to low energy levels, fatigue, lethargy, and muscle loss. Coconut oil increases energy due to its high content of medium-chain fatty acids. MCTs are transported directly to the liver and converted into ketones. Ketones are an energy source that improves exercise performance and endurance, which helps with weight loss. Studies have shown that consuming coconut oil is effective in enhancing performance during exercise and training regimens.
