The Numerous Health Benefits of Coconuts and Coconut Oil

Coconut OilOne of the tastiest of all superfoods is the delightful coconut. Whether you eat the meat of the fruit, drink the water or milk, or use the oil, you can get some serious health benefits and even improve your appearance with this tropical food.

One of the striking and unusual features of the coconut compared to other fruits is the amount of water it contains. This water has provided important hydration for people for thousands of years. In addition to the water in the young fruits, people have always eaten the meat, or the white part of the fruit. The milk, which is the juice made from the meat has also been consumed.

One of the most important and most commonly used byproduct of the coconut today is the oil. It is used extensively both internally and externally, and perhaps most commonly consumed for weight loss and increased energy. Coconut oil is comprised primarily of medium chain fats, which the body uses for energy as opposed to storing as fat.

Coconut oil is one of the ultra healthy fats you don’t want to avoid.

Health Benefits of Coconuts and Coconut Oil

Coconut meat, water, and oil all provide significant health benefits. The oil, in particular, is lately gaining new acceptance as a superfood. For many years, health professionals advised against consuming too much coconut oil because of its high amount of saturated fats. Many organizations continue to dissuade the public from using it often, including the Food and Drug Administration, the World Health Organization, and the American Heart Association. According to recent research, however, these health professionals need to get on board with this food, which is being proven to be a smart choice for daily consumption.

Here is why you should start adding coconut, and especially coconut oil, to your diet and smoothies:

Weight loss: A study that gave dieting women either soybean oil or coconut oil every day, found that those consuming the coconut oil saw a reduction in the circumference of their waists, while those eating soybean oil did not. Both groups of women consumed the same foods and took the same type of exercise during the study. A well-documented metabolic stimulator, consuming coconut oil is one of the easiest ways to increase your metabolism.

Cholesterol: The women in the weight loss study who consumed coconut oil every day also saw an improvement in their cholesterol levels. The level of HDL, or good cholesterol, increased, while the level of LDS, or bad cholesterol, decreased for these women. Those who consumed soybean oil experienced the opposite result.

Antimicrobial effects: Studies have also shown that coconut oil can act as an antimicrobial agent, killing fungus and bacteria. It has been shown to kill fungus that has become resistant to synthetic drugs. Additional research has found that coconut oil can kill the bacteria causes tooth decay. Even after you have ingested coconut oil, it maintains the ability to stop the growth of bacteria, which producing acid causes your teeth to decay.

Acne: The antimicrobial effect of coconut oil means that it can also help you prevent and heal acne. The compound in the oil thought to produce this effect, lauric acid, survives digestion intact and enters the bloodstream. From there, it is attracted to the oil glands in your skin and helps to reduce bacteria there. The bacteria in your oil glands are what causes outbreaks of acne.

Damaged hair: Coconut oil is not just for your physical well-being, it can improve your looks too. Protein loss from hair causes it to become weakened and then damaged. The result is frayed, frizzy, and dry hair. In a study that compared the application of mineral oil, sunflower oil, and coconut oil to hair, the latter came out on top. Coconut oil reduced protein loss in both damaged hair and hair that was still healthy, most likely because it is better able to penetrate individual shafts of hair than the other oils.

Hydration: Coconut water has become very trendy lately, and for a good reason. The water of the coconut fruit is packed with natural electrolytes that your body needs, especially when you have been active. Sports drinks are designed to rehydrate you by giving you water and electrolytes, but they also contain high fructose corn syrup or other sugars. Coconut water is all natural and contains only the sugars that were in the fruit to begin with.

Alzheimer’s disease: One of the most exciting new areas of coconut oil research is in the treatment of Alzheimer’s disease. This devastating illness that afflicts some people as they age has resisted traditional medical treatment. A doctor in Florida, however, has recognized that one promising drug for treating the disease was nothing other than medium-chain triglycerides, a type of fat, from coconut oil. She treated her own husband, who was suffering from Alzheimer’s, with coconut oil. It slowed the procession of the disease and even reversed some of the symptoms.

Pneumonia: A study conducted by physicians found that children with pneumonia who were given coconut oil as well as antibiotic treatment recovered more quickly than those who received antibiotics alone. The oil seemed to help clear up breathing, reduce fevers, and improve blood oxygenation.

Energy: Most fatty foods contain fats that are made up of long chains of carbon. The fats in coconut oil are medium chain fatty acids, or MCFAs. Because they are shorter they do not need to be digested by the liver and gall bladder. When you consume coconut oil, then, you get a much faster source of energy than compared to other fatty foods. People who have had the gall bladder removed often have a fat-restricted diet, but can consume foods with MCFAs.

Other benefits: In addition to the above reasons to use coconut oil, it may also protect against cancer, provide the body with antioxidants to fight degenerative diseases, help regulate hormones, relive the symptoms of chronic fatigue, strengthen the liver, regulate thyroid function, and boost your immunity.

Coconut Oil for Health and Beauty

I couldn’t publish this blog post without adding more information about coconut oil. There are numerous uses, of which I’ll touch on a few before providing further evidence of its awesomeness.

Coconut oil is perfect for cooking because of how stable it is, and can be used topically in a number of ways, including as a lotion, deodorant, eye-makeup remover, hair gel, and to deal with any sort of skin issue. I personally use a mixture of 3 parts coconut oil to 1 part cacao butter as a hair gel, shaving cream, and lotion.

For a comprehensive list of coconut oil uses, please see the Wellness Mama’s 101 Uses for Coconut Oil or Baby Pit’s 200+ Incredible Uses for Coconut Oil.

Even celebrities are in the know about coconut oil: Top 10 celebrities who use virgin coconut oil.

Coconut oil is apparently the best option for oil pulling therapy.

If you’re still not convinced of the awesomeness of coconut oil, I leave you with this video by Dr. Mercola:


Is it important to buy virgin coconut oil? Yes. Virgin, or extra virgin, coconut oil has been produced by pressing coconut meat to extract the oil or by separating oil from coconut milk. This results in pure coconut oil, free from any contaminants. Oil that is not labeled virgin has been produced by drying coconut meat, extracting the oil, and then purifying it to remove unwanted substances. This process uses toxic chemicals and destroys the beneficial properties of the oil.

How can coconut oil be healthful when it contains so much fat? The saturated fats in coconut oil are medium chained fatty acids. The medium chains are much easier to digest, almost exclusively burned for energy, and actually have a beneficial effect on cholesterol in the body.

What is the difference between coconut water and milk? The water is found inside the coconut fruit when you crack it open. The younger fruits such as young Thia coconuts especially contain a lot of water. Coconut milk is produced by mixing or blending the flesh or meat of the fruit and the water. The water is low in calories and full of electrolytes, while the milk contains more nutrients and calories.

Coconut Smoothies

Coconut milk is a great substitute for regular milk in your smoothies. You will get an intense and creamy flavor without the lactose that is tough to digest for some people. Coconut water from young Thai coconuts is also a great liquid to use in your smoothies and full of electrolytes.

To get the health benefits of coconut oil, consider blending it into just about any smoothie you make. The mild flavor of the oil complements a variety of smoothie types. For instance, if you combine a cup of strawberries, a banana, one tablespoon of coconut oil, one tablespoon of honey and a cup of liquid, such as water or coconut milk, you will have a delicious and nutritious smoothie that will leave you feeling satisfied for hours. That’s actually the recipe for one of my most popular smoothies: Strawberry and Coconut Oil Smoothie.

Why not make coconut the focus of your smoothie? Combine one cup of coconut milk or coconut water with a half of an avocado, a half cup of blueberries, fresh or frozen, a third of a cup of coconut meat (or flakes or shreds), one tablespoon of coconut oil, one tablespoon of honey and a half teaspoon of cinnamon in a blender for a creamy and delicious smoothie. Consider adding cacao powder to make it a chocolaty treat.

For all of my smoothies featuring the wonderful coconut products: Coconut Oil Smoothies, Coconut Milk Smoothies, and Coconut Smoothies.

Where to Buy Coconut Oil

Your local health food store will certainly carry coconut oil as well as other coconut products. I really like coconut shreds or flakes – actual coconut meat is hard to use regularly. If you want to purchase coconut oil online, I recommend Mountain Rose Herbs (Coconut Oil Unrefined – also Virgin) and Tropical Traditions (Gold Label Virgin Coconut Oil). If you order from Tropical Traditions by clicking on that link and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you. I believe in full disclosure.

Additional Coconut Info

Encapsulating everything coconut in one blog post is impossible. If you’d like to learn more about coconut and its myriad health benefits I suggest perusing the many books on the subject. Here’s a link to Amazon’s coconut oil books.

I’d love to know how you use coconut products and what health benefits you have experienced – please tell in the comments below.

Sources for this blog post include:

, , , ,

42 Responses to The Numerous Health Benefits of Coconuts and Coconut Oil

  1. Tya #

    Your posts continue to blow my mind. They are always super informative, very well and intelligently written, and always incredibly inspiring. Whenever I have a question about anything smoothie/health/supplement/ etc.-related, your website is always the first place I go. Thanks so much for all that you formulate and share. Sincerely, Tya

    • Ryan Carmody #

      Hi Tya,

      Thank you so much for the kind words. I put a fair amount of time and effort into all the content I publish on my site so hearing that you find it super informative and incredibly inspiring really means a lot. It’s my pleasure sharing this information – I want others to benefit like I have.


  2. OGUNJOBI Kayode Ade M #

    I am a Research Scientist and a Chemistry Tutor teaching at Abraham Adesanya Polytechnic, Ijebu-Igbo. Ogun State Nigeria. At the same time, i am fully engaged in fruit farming and LIVESTOCK/Animal husbandry. Actually, i am highly delighted having read this Excerpt on Coconut and will want to be updated anytime a new contribution is made to this column.

    • Ryan Carmody #

      Hi Ogunjobi from Nigeria,

      Thanks for stopping by. Glad you found my article on coconut beneficial. It probably won’t change much, but if it does I’ll let you know.


  3. Liz #

    If you just eat the coconut flakes or shreds, do you still get the nutritional benefits of coconut oil?

    • Ryan Carmody #

      Not exactly, Liz. You don’t get all the healthy fat in the flakes/shreds that you get in the oil.

  4. Lyn #

    Hi. I just love coconut oil, and have been adding a small amount to your spicy anti-inflammatory smoothie each morning (which is really good). I use a Nutribullet, but still finding the coconut oil doesn’t always blend into the smoothie. I think it’s maybe the frozen fruit keeping it solid. Is it okay to warm the oil to melt it, before adding to the smoothie?

    • Ryan Carmody #

      Hi Lyn,

      Sure you can warm the oil to melt it, and yes, frozen fruit is often the culprit. To prevent coconut oil clumping try blending everything except the coconut oil first, then drizzle it on and blend for another 5-10 seconds.


  5. ron #


    If I use coconut milk will can that be a replacement for coconut oil in that recipe? Or would adding the coconut oil still be recommended? I see the milk has the similar benefits and also has the good fats.

    • Ryan Carmody #

      Hey Ron,

      Yes, coconut milk is a comparable replacement for coconut oil.


  6. ayemo #

    hi! thanx for the very informative post. can drinking coco water regularly substitute for coco oil? and how do you extract oil from coconut?

    ayemo, philippines

  7. Sam #

    Hi Ryan, What an informative post! I am quite amazed with the several health benefits of coconuts and coconut oil. I like coconut smoothies part the most. It’s an amazing and delicious way to add coconut oil in diet. Smoothies are my favorite and I will definitely try one of these coconut smoothies’ recipes. Keep sharing such posts. Thanks a lot :)

    • Ryan Carmody #

      Why thank you, Sam. Coconut oil really is a superfood. I seem to find new uses for it all the time. Cheers!

  8. Mea #

    Is coconut milk better for you than regular milk? Also, have you ever heard of a buttery spread called “Melt”? I think it is a fairly new product. It is coconut based. I was wondering about any pitfalls or health benefits.
    Thank you.

    • Ryan Carmody #

      Hi Mea,

      I think coconut milk and regular (raw cow or goat) milk are both great and offer their own unique health benefits. I haven’t heard of “Melt”, however it sounds good. Coconut spreads and butters are good way to get coconut into your diet.


      • Mea #

        It is delicious! It has a light flavor. It’s organic, and says it’s expeller pressed.

  9. Nurru #

    Coconut oil is good for everything in our daily life,even if have diarrhea and you are stranded to get oral re hydration salt to drink the coconut water its very helpful!

    • Ryan Carmody #

      I concur, Nurru, coconut oil is quite versatile with many uses…

  10. Coconut oil is also one of the healthiest oils to use when cooking. Our favorite nutritionist Shira Lenchewski, RD., explains that unlike animal fats, which are made up of long chain triglycerides (LCT), coconut oil is made up of medium chain triglycerides (MCT). MCTs are metabolized more rapidly in the body than LCTs, so there’s increased fat burning potential.
    Coconut oil also helps to boost metabolism and raise body temperatures to promote thyroid health. If restricting carbohydrates and increasing coconut oil in the diet has also led many to report losing weight with coconut oil.

    • Ryan Carmody #

      Thanks for dropping the additional coconut oil benefits, Benjamin.

  11. Judith #

    Great info about the benefits of coconut oil who knew ?😇

  12. Barbara Ariolu #

    Hi, am Barbara from Nigeria one of our delicacies here is the coconut rice. Made using any choice of protein,Salt to taste,any choice of spice,rice,prawns,coconut milk to cover the quantity of rice,coconut oil and bring to a boil .continue adding more coconut milk little by little till rice is soft and dry.

    • Ryan Carmody #

      Coconut rice sounds delicious, Barbara.

  13. Eric Onyinye #

    Hello Ryan,
    Thanks for the indept research on coconut oil, and just in case you have Nigerian friends over there, coconut rice is a must have. I live in Nigeria and make my own coconut oil. I own a smoothie and juice bar and its been exciting visiting your site. Most of my customers have special Dietary needs and I realised that from weight loss, diabetis to high blood pressure, coconut oil does the magic. Maybe if you visit Nigeria you stop by for natural smoothies and maybe a class on processing coconut oil. Cheers.

    • Ryan Carmody #

      I don’t have any plans to visit Nigeria anytime soon, but if I do, I’ll definitely look you up, Eric. Would love to make my own coconut oil (and coconut rice).

  14. Moroba #

    Hi Ryan
    Thanks you so much for sharing. My son (8 years) likes coconut so much and i was so worried that it might not be good for him. Do the children also benefit from it as adult. Wont it affect his interlectuals. I have also started using the oil especially on my skin and its glowing now. Be bless dear for your good work.

    • Ryan Carmody #

      Coconut is good for people of all ages, Moroba. Don’t worry about your son. Keep enjoying this wonderful food.

  15. Kobus du Toit #

    Hi Ryan

    I use coconut water, oil and milk for quite a while now. What an amazing difference in my health so far. I have a lot of energy and can feel the huge difference by using this product.
    I love the water as well as the milk. I also use the milk in my porridge and drink the water 1.25 liter per day. In South Africa the products are quite expensive, but I have to keep it up!!!

    Kobus du Toit

    • Ryan Carmody #

      Lovely endorsement for this lovely food, Kobus :)

  16. Sandy #

    What about coconut powder ? Does it have the same benefits?

    • Ryan Carmody #

      Which coconut powder are you referring to, Sandy? The benefits will depend on the type of powder.

  17. Callisa #

    My daughter has been incredibly moody and self conscious this past month. I’ve been putting coconut oil in her smoothies (she’s trying to loose weight) and I’ve been seeing a lot of changes. Thank you so much for this information. Godnight

    • Ryan Carmody #

      That’s fantastic, Callisa. Thanks for sharing.

  18. Martins #

    Hi Ryan, quite happy with the information I got here, keep up the good work.
    Please what’s the health benefits of coconut milk and organic honey blended together?
    Best Regard
    Martins chuks

    • Ryan Carmody #

      The health benefits of coconut milk are listed above, except for those attributed to just coconut oil. By adding honey you’re including all of the wonderful health benefits honey has to offer which include helping alleviate allergies, anti-bacterial, anti-fungal, and boosting your immune system.

  19. Cindy Tesler #

    I didn’t realize that coconut meat, water, and oil all provide significant health benefits. You also mention that the oil in particular, is gaining new acceptance as a superfood. I think it’s important to choose a coconut oil that is organic and free of impurities, especially if you’re planning on ingesting it often.

    • Ryan Carmody #

      Couldn’t agree more, Cindy. Organic is the way to go with everything you consume.

  20. Ola #

    waohhhh,, am so impressed to c this,,, may God bless you big Ryan Car.
    wanna start using the coconut oil as my lotion,, will definitely feed the house back in 3 wks time.
    I just did the coconut solution yesterday.

  21. Hi Ryan I like to make chocolate using almonds powdered in the nutra bullet coconut oil cocoa n something sweet like honey rice syrup or agave. You can add chopped berries n it will set hard in the fridge. I love drinking coconuts n get the flesh put it into the bullet add cocoa n something sweet n make chocolate mouse. I eat coconut oil on breaky with seeds nuts cocoa nibs ginger molasses or something else sweet dates n a protein powder like hemp or baobab. Coconut oil is nice in cakes biscuits n slices

    • Ryan Carmody #

      Your comment is music to my ears, Tarnie :)

  22. Glorya #

    Nice article!
    I came to understand that coconut has many benefits for humans / Did you know that coconut shells can help to treat wastewater? check here:
    thanks for sharing!

Leave a Reply to Barbara Ariolu Click here to cancel reply.

This site uses Akismet to reduce spam. Learn how your comment data is processed.