I’m not really into ‘superfoods’ as such, but I’d consider coconut oil to be right up there when it comes to uniquely superior foods for health. Here’s a quick overview on some of the major nutritional benefits of coconut oil…
Lauric acid and immunology:
Lauric acid is a medium-chain fatty acid found in coconut. At around 50% lauric acid, pure coconut oil is one of the top two most abundant natural sources of lauric acid on earth, the other source being human breast milk, coincidentally.
Lauric acid, via an esterification reaction with glycerol in the body, is converted to monolaurin, a monoglyceride compound which exhibits antiviral, antimicrobial antiprotozoal and antifungal properties (1). It acts to inhibit growth and glucose utililization in various pathogenic microbes, by disrupting the lipid membranes in these pathogens. Research studies have shown the effectiveness of monolaurin as an antibacterial agent against a number of human RNA and DNA enveloped viruses (2), Staphylococcus aureus (3) (Golden Staph), Mycobacterium terrae (4) (M. terrae), and especially Helicobacter pylori (4) (H. Pylori). Researchers in the Philippines have even begun studies to investigate the effectiveness of monolaurin in the treatment of HIV/AIDS, because of its strong antiviral properties (5,6).
Coconut oil and cholesterol:
Since the 1930s, it has been established that the suppression or underactivity of the thyroid (otherwise know as hypothyroidism, an all-too-common condition nowadays that’s steadily on the increase), raises serum cholesterol. On the other hand, the restoration of proper functioning of the thyroid gland helps to bring cholesterol back down to normal. In the latter situation, where serum cholesterol is being normalised, the thyroid isn’t acting to suppress the synthesis of cholesterol (which we need for good health, contrary to popular belief), but rather is promoting the use of cholesterol to form vital hormones and bile salts. Coconut oil supports thyroid function by stimulating the metabolic rate and promoting T4 to T3 hormone conversion in the liver, and coconut-eating cultures in the tropics still eating traditional diets (as opposed to having converted over to a Western diet high in vegetable oils and refined foods) have consistently lower cholesterol readings than people in the US and Australia (7). A 1981 study that compared the cholesterol-altering effects of virgin coconut oil and processed safflower oil (a supposedly “healthy” polyunsaturated vegetable oil according to bogus nutritional guidelines) showed that rats fed a diet containing 14% of total calories from safflower oil had six times the total cholesterol readings of those rats that were fed 14% of total calories from coconut oil (8).
Short- and medium-chain triglycerides for weight loss:
Coconut oil is unusually rich in short and medium chain fatty acids. The shorter fatty acid chain length allows coconut fats to bypass the usual methods of breakdown (the carnitine transport system) and be metabolized directly by the liver. Here, coconut fats are broken down quickly and efficiently, used as a source of energy and are incredibly unlikely to be stored as fatty tissue in the body.
The physiological effects of medium-chain triglycerides in coconut oil in regards to weight loss have been known since the 1940s, when farmers attempted to use cheap coconut oil to fatten up their animals, but found that instead it made them lean and active. Studies have yet to pinpoint whether it’s the metabolism-boosting effects of coconut oil on the thyroid gland (9), or other factors such as the satiating nature of the fat in coconut (affecting satiatory hormones such as cholescytokinin, peptide YY, gastric inhibitory peptide, neurotensin and pancreatic polypeptide) which make coconut oil an effective weight loss supplement. It is clear however, that one major factor is that medium chain saturated fatty acids are readily and swiftly oxidized in the liver, and that this fast rate of oxidation incurs a greater energy expenditure as shown in both animal and human studies10.
For the Nutrition Nerds: check out this study published in the March 2002 edition of The International Journal of Nutrition – Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity.
How much and which to choose?
Experts Dr Bruce Fife M.D. and Dr Mary G. Enig Ph.D recommend the average person include around 3 tablespoons of coconut oil in their daily diet. Both raw and refined coconut oil are great (coconut oil is so stable that the refining process won't detract from the quality of the oil) but the refined version is hypoallergenic and probably better for people with any allergies or prone to digestive upset. Also, the refined version won't impart a coconut flavour to your food, whilst the raw is very "coconutty".
Lauric acid is a medium-chain fatty acid found in coconut. At around 50% lauric acid, pure coconut oil is one of the top two most abundant natural sources of lauric acid on earth, the other source being human breast milk, coincidentally.
Lauric acid, via an esterification reaction with glycerol in the body, is converted to monolaurin, a monoglyceride compound which exhibits antiviral, antimicrobial antiprotozoal and antifungal properties (1). It acts to inhibit growth and glucose utililization in various pathogenic microbes, by disrupting the lipid membranes in these pathogens. Research studies have shown the effectiveness of monolaurin as an antibacterial agent against a number of human RNA and DNA enveloped viruses (2), Staphylococcus aureus (3) (Golden Staph), Mycobacterium terrae (4) (M. terrae), and especially Helicobacter pylori (4) (H. Pylori). Researchers in the Philippines have even begun studies to investigate the effectiveness of monolaurin in the treatment of HIV/AIDS, because of its strong antiviral properties (5,6).
Coconut oil and cholesterol:
Since the 1930s, it has been established that the suppression or underactivity of the thyroid (otherwise know as hypothyroidism, an all-too-common condition nowadays that’s steadily on the increase), raises serum cholesterol. On the other hand, the restoration of proper functioning of the thyroid gland helps to bring cholesterol back down to normal. In the latter situation, where serum cholesterol is being normalised, the thyroid isn’t acting to suppress the synthesis of cholesterol (which we need for good health, contrary to popular belief), but rather is promoting the use of cholesterol to form vital hormones and bile salts. Coconut oil supports thyroid function by stimulating the metabolic rate and promoting T4 to T3 hormone conversion in the liver, and coconut-eating cultures in the tropics still eating traditional diets (as opposed to having converted over to a Western diet high in vegetable oils and refined foods) have consistently lower cholesterol readings than people in the US and Australia (7). A 1981 study that compared the cholesterol-altering effects of virgin coconut oil and processed safflower oil (a supposedly “healthy” polyunsaturated vegetable oil according to bogus nutritional guidelines) showed that rats fed a diet containing 14% of total calories from safflower oil had six times the total cholesterol readings of those rats that were fed 14% of total calories from coconut oil (8).
Short- and medium-chain triglycerides for weight loss:
Coconut oil is unusually rich in short and medium chain fatty acids. The shorter fatty acid chain length allows coconut fats to bypass the usual methods of breakdown (the carnitine transport system) and be metabolized directly by the liver. Here, coconut fats are broken down quickly and efficiently, used as a source of energy and are incredibly unlikely to be stored as fatty tissue in the body.
The physiological effects of medium-chain triglycerides in coconut oil in regards to weight loss have been known since the 1940s, when farmers attempted to use cheap coconut oil to fatten up their animals, but found that instead it made them lean and active. Studies have yet to pinpoint whether it’s the metabolism-boosting effects of coconut oil on the thyroid gland (9), or other factors such as the satiating nature of the fat in coconut (affecting satiatory hormones such as cholescytokinin, peptide YY, gastric inhibitory peptide, neurotensin and pancreatic polypeptide) which make coconut oil an effective weight loss supplement. It is clear however, that one major factor is that medium chain saturated fatty acids are readily and swiftly oxidized in the liver, and that this fast rate of oxidation incurs a greater energy expenditure as shown in both animal and human studies10.
For the Nutrition Nerds: check out this study published in the March 2002 edition of The International Journal of Nutrition – Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity.
How much and which to choose?
Experts Dr Bruce Fife M.D. and Dr Mary G. Enig Ph.D recommend the average person include around 3 tablespoons of coconut oil in their daily diet. Both raw and refined coconut oil are great (coconut oil is so stable that the refining process won't detract from the quality of the oil) but the refined version is hypoallergenic and probably better for people with any allergies or prone to digestive upset. Also, the refined version won't impart a coconut flavour to your food, whilst the raw is very "coconutty".
How to add coconut oil to your diet:
- Straight up. I take a big spoonful directly from the jar daily and am kind of addicted to the stuff!
- Since coconut oil is predominantly a saturated fat, it’s stable at high temperatures and is a great oil to cook with (rather than polyunsaturated vegetable oils, or even monounsaturated such as olive oil). Rub it all over your potatoes and sweet potatoes, then bake as usual. Coconut also goes beautifully with all veggies, fish and chicken.
- Enjoy some homemade coconut oil chocolate (recipe below).
- Or try it in this lovely recipe for Coconut citrus fudge from Our Nourishing Roots.
- Finally, it’s not a dietary suggestion, but coconut oil is a gorgeous moisturizer. I slather on the stuff – it clears up any skin dryness overnight and soaks into the skin beautifully. I also occasionally use it on the ends of my hair, if they’re feeling a little dry – just rub a little between your palms and smooth it through the ends of your hair in the evening, leave it overnight then wash your hair as usual the next morning. [Update! Click here for my coconut oil body scrub recipe]
Coconut oil chocolate with sea salt and chilli
4 tbs coconut oil
1 tbs high quality pure cocoa powder
2 tbs unprocessed honey
½ tsp unrefined sea salt flakes
½ tsp dried chilli flakes
Melt coconut oil in a metal mixing bowl suspended over a second, larger bowl containing boiling water (if it’s as hot as it is in Sydney at the moment, you’ll be able to skip this step). Mix in the cocoa powder and honey.
Lay out a piece of greaseproof baking paper over a flat baking tray or large plate, and spoon the coconut oil mixture into the centre. Spread out the mixture so it’s around 2mm in thickness, then sprinkle with chilli and sea salt flakes. Pop the plate or pan into the fridge (or freezer) to set for about 30 minutes.
UPDATE! More coconut recipes now up on the blog:
Coconut prawns with pineapple, chilli & lime salsa
Coconut lime popsicles
Rosemary & lemon sugar body scrub
Resources:
1 Lieberman, S., Enig, Dr. M.G. PhD, & Preuss, Prof. H.G. MD. A Review of Monolaurin and Lauric Acid: Natural Virucidal and Bactericidal Agents. Alternative and Complementary Therapies. Dec 2006 Iss 12 p310-314. (link)
2 Hierholzer, John C et al. In vitro effects of monolaurin compounds on enveloped RNA and DNA viruses. Journal of Food Safety. Mar 1982 Vol 4 Iss 1 p1-12. (link)
3 Preuss, Prof H.G. MD et al. Effects of essential oils and monolaurin on staphylococcus aureus: in vitro and in vivo studies. Informa Health Care. 2005 Vol 15 No 4 p279-285. (link)
4 Preuss, Prof H.G. MD et al. Minimum inhibitory concentrations of herbal essential oils and monolaurin for gram-positive and gram-negative bacteria. Molecular and Cellular Biochemistry. Sept 2005 Vol 272 No 1-2 p29-34. (link)
5 Hilmarsson, H. et al. Virucidal effect of lipids on visna virus, a lentivirus related to HIV. Archives of Virology. 2006 Vol 151 No 6 p1217-1224. (link)
6 Dayrit, C.S. MD. Monolaurin and Coconut Oil as Monotherapy for HIV-AIDS. Pilot trial. For publication. Available online. (link)
7 Dayrit, C.S. MD. Coconut oil consumption and coronary heart disease. Phillippine Journal of Coconut Studies. Dec 1992 Vol 17 p18-20. (link)
8 Awad, A.B. Effect of dietary lipids on composition and glucose utilization by rat adipose tissue. Journal of Nutrition. Jan 1981 Vol 111 p34-9. (link)
9 Fife, Bruce ND. Hypothyroidism and virgin coconut oil. Available online. (link)
10 St-Onge M.P. & Jones, P.J. Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity. Journal of Nutrition. Mar 2002 Vol 132 p329-333. (link)
1 tbs high quality pure cocoa powder
2 tbs unprocessed honey
½ tsp unrefined sea salt flakes
½ tsp dried chilli flakes
Melt coconut oil in a metal mixing bowl suspended over a second, larger bowl containing boiling water (if it’s as hot as it is in Sydney at the moment, you’ll be able to skip this step). Mix in the cocoa powder and honey.
Lay out a piece of greaseproof baking paper over a flat baking tray or large plate, and spoon the coconut oil mixture into the centre. Spread out the mixture so it’s around 2mm in thickness, then sprinkle with chilli and sea salt flakes. Pop the plate or pan into the fridge (or freezer) to set for about 30 minutes.
UPDATE! More coconut recipes now up on the blog:
Coconut prawns with pineapple, chilli & lime salsa
Coconut lime popsicles
Rosemary & lemon sugar body scrub
Resources:
1 Lieberman, S., Enig, Dr. M.G. PhD, & Preuss, Prof. H.G. MD. A Review of Monolaurin and Lauric Acid: Natural Virucidal and Bactericidal Agents. Alternative and Complementary Therapies. Dec 2006 Iss 12 p310-314. (link)
2 Hierholzer, John C et al. In vitro effects of monolaurin compounds on enveloped RNA and DNA viruses. Journal of Food Safety. Mar 1982 Vol 4 Iss 1 p1-12. (link)
3 Preuss, Prof H.G. MD et al. Effects of essential oils and monolaurin on staphylococcus aureus: in vitro and in vivo studies. Informa Health Care. 2005 Vol 15 No 4 p279-285. (link)
4 Preuss, Prof H.G. MD et al. Minimum inhibitory concentrations of herbal essential oils and monolaurin for gram-positive and gram-negative bacteria. Molecular and Cellular Biochemistry. Sept 2005 Vol 272 No 1-2 p29-34. (link)
5 Hilmarsson, H. et al. Virucidal effect of lipids on visna virus, a lentivirus related to HIV. Archives of Virology. 2006 Vol 151 No 6 p1217-1224. (link)
6 Dayrit, C.S. MD. Monolaurin and Coconut Oil as Monotherapy for HIV-AIDS. Pilot trial. For publication. Available online. (link)
7 Dayrit, C.S. MD. Coconut oil consumption and coronary heart disease. Phillippine Journal of Coconut Studies. Dec 1992 Vol 17 p18-20. (link)
8 Awad, A.B. Effect of dietary lipids on composition and glucose utilization by rat adipose tissue. Journal of Nutrition. Jan 1981 Vol 111 p34-9. (link)
9 Fife, Bruce ND. Hypothyroidism and virgin coconut oil. Available online. (link)
10 St-Onge M.P. & Jones, P.J. Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity. Journal of Nutrition. Mar 2002 Vol 132 p329-333. (link)
