Properties of coconut oil
Properties of coconut oil – health, cosmetic, and culinary effects
Coconut oil is a plant-based fat obtained from coconut meat.
It contains mainly lauric acid, a saturated fatty acid responsible for its antibacterial, antifungal, and moisturizing effects. Thanks to these properties, it works well on skin and hair, and its stability at high temperatures also allows it to be used for baking and short-term frying. When consumed orally, however, it raises not only good but also bad cholesterol, so it will not benefit everyone in the same form.
What is coconut oil and what is its composition?
Coconut oil is a plant-based fat pressed from the meat of a mature coconut, the fruit of the coconut palm (Cocos nucifera). It is solid at room temperature and turns liquid above 24–25°C. Its composition consists mainly of saturated fatty acids – primarily lauric acid, and in smaller amounts, caprylic and capric acid.
Lauric, caprylic, and capric acids belong to medium-chain fatty acids, or MCTs (medium-chain triglycerides). The body metabolizes them faster than long-chain fats because they go directly to the liver without the need for bile.
In addition to fatty acids, coconut oil contains small amounts of vitamin E and K, and in the unrefined version, additional polyphenolic compounds with antioxidant effects.
What antimicrobial properties does coconut oil have?
Coconut oil exhibits antibacterial, antifungal, and antiviral properties mainly due to lauric acid, which is partially converted in the body into monolaurin – a compound capable of disrupting the lipid membrane of certain microorganisms. It may limit the growth of:
- bacteria, including Staphylococcus aureus,
- fungi, including Candida albicans, responsible for fungal infections,
- selected enveloped viruses.
The richest dietary source of monolaurin is coconut oil itself, and this compound also occurs naturally in human breast milk. The antimicrobial effect is observed primarily in laboratory conditions, i.e., outside the human body, which is why coconut oil does not replace pharmacological treatment of bacterial, fungal, or viral infections.
How does coconut oil affect cholesterol levels and heart function?
Coconut oil raises both HDL cholesterol, known as "good" cholesterol, and LDL cholesterol, known as "bad" cholesterol. This is due to its high content of saturated fatty acids, reaching as much as 80–90% of the oil's composition.
The American Heart Association stated in a 2017 advisory that coconut oil raised LDL cholesterol levels in all seven clinical studies analyzed; therefore, the organization advises against its regular use in the diet, pointing to a lack of evidence for any beneficial effect that would counterbalance this. Saturated fats increase the concentration of LDL lipoproteins in the blood, which, when levels are chronically elevated, promotes the buildup of atherosclerotic plaques in blood vessels.
Occasional, small amounts of coconut oil in the diet do not pose a threat to a healthy person. Other plant fats, such as olive oil or rapeseed oil, are attributed with a more beneficial effect on the blood lipid profile, which is why they should form the basis of a daily menu.
What properties does coconut oil have for the skin?
When applied to the skin, coconut oil:
- creates a thin occlusive layer on its surface, i.e., a film that limits water loss from the epidermis,
- softens and smooths the skin,
- relieves the feeling of tightness in dry skin.
The occlusive layer is created due to the high content of saturated fats, which do not penetrate deeply but remain on the surface of the epidermis. Due to these properties, coconut oil is sometimes used for very dry and dehydrated skin, for example after prolonged contact with water or disinfectants.
However, it does not replace sunscreen or dermatological treatment – its role is limited to moisturizing and protecting the surface layer of the epidermis.
How does coconut oil affect hair?
Coconut oil penetrates the hair structure more deeply than most vegetable oils, thereby reducing protein loss from inside the hair fiber. Lauric acid triglycerides have a low molecular weight and a simple, linear structure, which makes it easier for them to penetrate the hair cortex.
A comparison of coconut, sunflower, and mineral oil showed that only coconut oil reduced protein loss from both healthy and damaged hair, whether used before or after washing. Sunflower and mineral oils did not produce this effect.
This effect is best seen in low- and normal-porosity hair, where the outer layer (cuticle) is smooth and tightly adhered. High-porosity hair, with a raised cuticle after chemical treatments, may react to coconut oil by becoming excessively weighed down and frizzy.
How to use coconut oil in the kitchen?
Coconut oil has a high smoke point, which is the temperature at which it begins to break down and release harmful compounds. In the refined version, it is about 230°C, and in the unrefined version, about 175°C. Due to this thermal stability, it is suitable for baking, stewing, and short-term frying.
In the kitchen, coconut oil works well for:
- baking cakes and pastries, where it can replace butter in a 1:1 ratio,
- stewing vegetables and meat at a moderate temperature,
- short-term frying of Asian cuisine dishes, where its flavor pairs well with curry and other spices,
- adding cold to smoothies and desserts – in this case, the unrefined version works best.
Coconut oil is not suitable for long, intense frying at very high temperatures, because despite its stability, it loses some of its aroma and nutritional value in the process.
What other care and hygiene uses does coconut oil have?
Besides skin and hair care, coconut oil is used for:
- oil pulling,
- makeup removal, including removing waterproof makeup,
- preparing a base for body massage.
Oil pulling involves rinsing the mouth with a tablespoon of coconut oil for 10–15 minutes and then spitting it out – without swallowing. This method may limit the number of bacteria responsible for plaque formation, but it does not replace brushing your teeth or regular dental check-ups.
As a makeup remover, coconut oil dissolves the oil-soluble ingredients of cosmetics, including waterproof mascara. Apply it to dry skin and then wash off with water and a mild soap or gel to remove the remaining oil.
As a massage base, coconut oil provides good glide and additionally moisturizes the skin during the treatment.
How to choose a good coconut oil?
The choice of coconut oil depends on its intended use. For cosmetics and cold consumption, unrefined, cold-pressed oil is better, while for heat treatment at higher temperatures, refined oil is more suitable.
| Criteria | Unrefined oil (virgin) | Refined oil |
|---|---|---|
| Production method | Cold-pressed from raw meat | Refined, often bleached and deodorized |
| Smell and taste | Distinct, coconut | Neutral, no distinct taste |
| Smoke point | Approx. 175°C | Approx. 230°C |
| Antioxidant content | Higher | Lower |
| Best use | Cosmetics, cold dishes | Frying and baking at higher temperatures |
If you care about the highest possible content of valuable ingredients, choose unrefined, cold-pressed oil, preferably in glass packaging that protects it from light.
Who should be careful when using coconut oil?
- people with elevated LDL cholesterol or heart disease – due to its effect on blood lipid profile,
- people with acne-prone skin and a tendency to blackheads – due to its high comedogenic rating, i.e., a tendency to clog pores,
- people with allergies to coconut or other nuts – due to the risk of skin or food reactions,
- infants and young children when administered orally – without prior consultation with a pediatrician.
Contact your doctor if you have been diagnosed with heart disease, lipid disorders, or have doubts about introducing coconut oil into your child's diet.
FAQ — frequently asked questions
Does coconut oil freeze in the refrigerator?
No, coconut oil does not freeze in the refrigerator – it only hardens and becomes thicker at low temperatures. This phenomenon is natural and reversible, as the oil dissolves again after being heated above 24–25°C. You can store it both in the refrigerator and at room temperature – only the consistency will change, not its properties.
How many calories are in a tablespoon of coconut oil?
One tablespoon of coconut oil, or about 14 grams, provides approximately 120–130 kilocalories. This value is similar to other vegetable oils, as all fats have similar caloric density regardless of their type. Include this value in your daily calorie balance, especially with larger portions.
How long can open coconut oil be stored?
Open coconut oil maintains good quality for about 12–18 months if stored in a tightly closed container, away from light and heat sources. Its high content of saturated fats makes it more resistant to rancidity than oils rich in unsaturated fats. A sign that the oil has gone bad is a bitter smell that deviates from the typical, sweet coconut aroma.
Can coconut oil be used on skin after tanning?
Yes, you can apply coconut oil to your skin after tanning, provided it is not sunburned or damaged. It then creates a protective layer that limits water loss and relieves the feeling of tightness after sun exposure. However, do not apply it directly to fresh sunburns with blisters or severe redness, as the occlusive layer of fat can trap heat in the skin and exacerbate irritation.