Should i take coconut oil

Based on this recommendation, an adult who consumes 2, calories per day should get fewer than of their calories from saturated fats, which equals about 1. People who want to start adding coconut oil to their diets can begin with 0. Coconut oil stays solid at room temperature. Its saturated fatty acids keep it stable at high temperatures, making it an ideal cooking oil. However, compared to other cooking oils, such as canola and soybean oils, coconut oil has a relatively low smoking point of This means that it may produce carcinogens after use in continuous deep frying.

As a result, people should avoid deep frying foods in coconut oil and instead opt for oils with higher smoking points, such as canola, corn, or soybean oils. For uses other than deep frying, replacing traditional cooking oils with coconut oil is an easy way to incorporate more coconut oil into the diet. Read more about the most healthful oils for cooking. Allow any milk and eggs to come to room temperature before mixing them with coconut oil to prevent the batter from clumping.

Another way to enjoy coconut oil is by adding a small amount — about 1—2 teaspoons tsp — to drinks, such as coffee , tea, and smoothies. Coconut matcha latte for one :. When buying coconut oil, be sure to choose pure versions that are intended for human consumption. People can buy coconut oil in supermarkets, health food stores, and online. People can take coconut oil in capsule form.

While supplements may offer convenience and easy dosage control, this is not the best method of consuming coconut oil. Most supplements contain 1—3 g per capsule, and a person would have to take 13 capsules to get the equivalent of 1 tbsp of coconut oil. Try cooking or baking with it instead. Researchers believe that the lack of available glucose to fuel brain cells is a possible explanation for the reduction in seizure frequency in people with epilepsy on ketogenic diets Reducing your carb intake reduces the glucose in your blood, and increasing your fat intake leads to significantly increased concentrations of ketones.

Your brain can use ketones as an energy source instead of glucose 1. Recently, people have found they can effectively treat epilepsy by following modified keto diets that include MCTs and a more generous carb allowance to induce ketosis 12 , Research shows that the MCTs in coconut oil get transported to your liver and turned into ketones MCTs in coconut oil can increase blood ketone concentrations, which may help reduce seizure frequency.

Coconut oil has many uses that have little to do with eating. Many people use it for cosmetic purposes to improve the health and appearance of their skin. Studies show that coconut oil can boost the moisture content of dry skin. It may also improve the function of the skin, helping prevent excessive water loss and protecting you from external factors, such as infectious agents, chemicals, and allergens 16 , 17 , 18 , In fact, a recent study determined that applying 6—8 drops of virgin coconut oil on your hands and leaving it overnight may be an effective way to prevent dry skin caused by frequent use of alcohol-based hand sanitizers It may also reduce the severity of mild to moderate symptoms of atopic dermatitis , a chronic skin disease characterized by skin inflammation and defects in skin barrier function 18 , 21 , Coconut oil can also protect against hair damage.

For instance, one study determined that, since coconut oil deeply penetrates hair strands, it makes them more flexible and increases their strength to prevent them from breaking under tension Similarly, another study found that coconut oil nourishes hair strands and reduces breakage, which further strengthens the hair Coconut oil may help strengthen your hair by increasing flexibility and reducing the breakage of hair strands. Evidence shows that using coconut oil as a mouthwash — a process called oil pulling — benefits oral hygiene in a cost-effective way 25 , Oil pulling involves swishing coconut oil in your mouth like mouthwash.

It may significantly reduce the count of harmful bacteria in the mouth — namely S. This is thought to be due to the antibacterial properties of lauric acid 27 , Additionally, lauric acid in coconut oil reacts with saliva to form a soap-like substance that prevents cavities and helps reduce dental plaque buildup and gum inflammation 28 , More research is needed on the effects of oil pulling on dental health However, further studies are needed.

Coconut oil is a good source of antioxidants , which help neutralize damaging molecules called free radicals. This, in turn, helps ward off several chronic and degenerative diseases Some of the main types of antioxidants in the oil are 33 , 34 :. However, the structure of fat in coconut oil differs from that of many animal products, which mainly consist of long-chain fatty acids. Coconut oil is high in MCTs. These are harder for the body to convert into stored fat and easier to burn off than long-chain triglycerides LCTs.

Supporters of coconut oil attribute many of its benefits to the high MCT content. However, researchers have questioned these perceived benefits from coconut oil itself because many of the reported benefits stem from MCT oil itself.

Experts have called on people to treat coconut oil as they would any other saturated fat until there is enough evidence to prove otherwise. Overall, the less processed a food is, the more likely it is to offer health benefits, and the same is probably true of coconut oil.

Extra virgin coconut oil comes from the fruit of fresh, mature coconuts. Processing does not involve high temperatures or added chemicals. Learn more about which oils to choose and which to avoid. In June , a Cochrane review found that, in some ways, saturated fats may be less harmful than previously believed. It did not suggest, however, that saturated fats were healthful, and the authors urged people to continue reducing their intake of saturated fat.

In June , the American Heart Association AHA issued new advice against using saturated fats, including coconut oil, after looking at the findings of over research studies. In , one study made people think that coconut oil might be healthful.

In this investigation, 31 people consumed MCT oil or olive oil during a week weight loss program. The team found that the body processes MCT oil, such as coconut oil, differently from other oils. Some people interpreted this to mean that if MCTs can have a positive effect on HDL and total cholesterol levels, coconut oil must be healthful.

Butter is about 9. A person would have to eat g, or 10 tbs, of coconut oil each day to get the benefits. Consuming this much oil would not be healthful. Most studies that show positive health benefits use MCT oil, not coconut oil. Studies supporting coconut oil have often been short term, small scale investigations involving animals rather than humans.

The results have not been significant enough to warrant advising people to switch to coconut oil. Fats and oil provide essential nutrients, but people should always use them in moderation.

If people use coconut oil, they should look for extra virgin coconut oil. Another way to take this oil is in coffee or tea. Aim for a small amount — about a teaspoon or two.

Below is a quick tea recipe featuring coconut oil. To make this, pour boiling water over the tea bag and let it steep for 2—3 minutes. Remove the tea bag, add the remaining ingredients and stir until well mixed. During the colder months or if stored in the refrigerator, it may become very solid and difficult to scoop out of the container. This can be remedied by whipping it with an electric mixer or in a blender.

Coconut oil can be used for medium-heat cooking, in recipes, and to add delicious richness to hot beverages. Coconut oil is a popular yet controversial ingredient.

Advocates say it has numerous health benefits, while skeptics say the science suggests otherwise. Regardless, coconut oil is widely used in many cultural dishes and can be part of a healthy diet. It should be stored at room temperature in the cupboard to keep it pliable.

Coconut milk tastes great and is very good for your health.