Coconut Oil

Coconut oil is extracted from the inner flesh of the coconut seed. Throughout the tropics, in areas such as the Caribbean and South-Central America, coconut oil remains the primary source of dietary and cooking fat. Coconut oil has many applications in cuisine, medicine, and industry. Coconut oil is rather heat-stable, making ideal for cooking foods at high temperatures. Because of this stability, it is slow to oxidize and resists rancidity, being able to remain shelf stable for up to two years. However, since it is high in saturated fat, it is recommended that you limit your consumption of coconut oil due to avoid health problems.

Coconut oil can be extracted via dry or wet processing. Dry processing requires the coconut flesh to be extracted from the shell then dried through heat, fire or sunlight. Wet processing uses raw coconut, where the proteins in the coconut flesh create and emulsion of oil and water. Of the two methods, the dry method of coconut oil extraction is the most efficient.

Key Nutrients

Coconut oil contains a high amount of vitamin K, vitamin E and omega fatty acids, namely linoleic (omega 6) and linolenic acid (omega 3). While high in fat content, coconut oil has a very low amount of saturated fatty acids.

Health Benefits

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Vitamin K – Vitamin-K plays an important role in bone metabolism by promoting osteotrophic activity in bone cells. Vitamin K also acts to clot open wounds and prevent excessive bleeding. Healthy vitamin K levels lower the release of the glycoprotein interleukin-6, a marker of inflammation within the body.

Omega Fatty Acids – Omega fatty acids are unsaturated fatty acids which help reduce the risk of stroke and promote healthy heart and circulatory functions.

Season

Coconut Oil can be found in any supermarket or food retail store year round.

Nutrition Information

Per 1 Tablespoon (13.6 grams):

Calories (cKal): 117
Protein (grams): 0
Total Fat (grams): 13.6
Carbohydrates (grams): 0
Fiber (grams): 0

Buying and Storing

There are no real issues to consider when buying coconut oil. Being a shelf stable oil, coconut oil will store for up to six months.

Best Way to Add to Diet

Coconut oil makes a great addition to any salad and can be used as a substitute for any cooking oil. Coconut oil is a great oil when cooking with salmon, or can be used in any dessert recipe to give a bit of extra taste.