Coconut oil

Coconut oil gets a lot of hype, but it does have some real perks—plus a few caveats. Here’s the clear, no-nonsense rundown 🥥
Potential benefits
Good source of healthy fats (MCTs)
Coconut oil is rich in medium-chain triglycerides, which are digested quickly and used for energy. Some people find this helpful for:
Quick energy boosts
Supporting ketosis / low-carb diets
Feeling fuller for longer
May support brain health
MCTs can be converted into ketones, which may provide an alternative fuel source for the brain. This is why coconut oil is sometimes discussed in relation to cognitive support (research is still ongoing).
Antimicrobial properties
It contains lauric acid, which can help fight certain bacteria, viruses, and fungi. This is why coconut oil shows up in:
Oral health (oil pulling)
Skin and scalp care
Great for skin and hair
Topically, it’s a star:
Deep moisturizer for dry skin
Helps strengthen hair and reduce protein loss
Can soothe mild irritation and eczema for some people
High heat stability
Coconut oil is resistant to oxidation, making it decent for cooking at higher temperatures compared to many vegetable oils.
Things to keep in mind
Very high in saturated fat
About 80–90% of coconut oil is saturated fat. While it may raise HDL (“good”) cholesterol, it can also raise LDL (“bad”) cholesterol in some people.
Not a miracle food
It’s best used in moderation—not as your main or only fat source. Mixing it with olive oil, avocado oil, nuts, seeds, and fatty fish is more heart-friendly.
Best ways to use it
Cooking or baking in small amounts
Adding a teaspoon to smoothies or coffee
Hair masks or skin moisturizer
Oil pulling (swish for 10–15 minutes, then spit—don’t swallow)