Extra virgin coconut oil (EVCO) has gained popularity as a natural, versatile oil with a wide range of health benefits. Extracted from fresh coconut meat without the use of heat or chemicals, EVCO preserves the natural goodness of the coconut in its purest form.
What makes it stand out? It’s rich in medium-chain triglycerides (MCTs)—fats that the body can quickly convert into energy. It also contains lauric acid, a unique fatty acid with antimicrobial and immune-supporting properties.
While coconut oil was once criticized for being high in saturated fat, recent research has sparked renewed interest in its functional benefits for metabolism, skin health, and more. People now use EVCO not just in cooking, but also in skincare, haircare, and natural wellness routines.
In this article, we’ll dive into the science-backed health benefits of extra virgin coconut oil and offer practical tips on how to use it in everyday life. Curious if coconut oil is actually good for you? Let’s break it down.
What Makes Extra Virgin Coconut Oil Unique
Extra virgin coconut oil (EVCO) stands out because of how it’s made and what it contains. It’s produced by cold-pressing fresh coconut meat, which helps it retain more nutrients, antioxidants, and natural compounds compared to refined coconut oil. This gentle process means it isn’t exposed to high heat or chemicals, keeping its health benefits intact.
One of the key differences lies in its content of medium-chain triglycerides (MCTs)—fats that your body digests and uses quickly for energy. EVCO contains a higher concentration of MCTs, especially lauric acid, which is known for its antimicrobial and immune-supporting properties.
Refined coconut oil, on the other hand, goes through bleaching, deodorizing, and sometimes even chemical extraction. These steps strip away many of the beneficial compounds, leaving behind a more neutral oil with fewer health perks.
Because of its minimal processing, EVCO maintains its natural aroma, flavor, and full nutritional profile. It’s a great choice if you want a functional food that supports energy, metabolism, and overall wellness.
When comparing extra virgin coconut oil vs refined, the less processed option clearly wins for nutrient content and health value. For those seeking clean, natural, and effective wellness support, EVCO is a smart addition to your daily routine.
Top 7 Health Benefits of Extra Virgin Coconut Oil
Extra virgin coconut oil (EVCO) is more than just a trendy kitchen staple. Backed by science and traditional use, this oil offers several wellness benefits, especially due to its rich content of MCTs (medium-chain triglycerides) and lauric acid. Here’s a breakdown of the top 7 health perks:
1. Boosts Metabolism and Aids in Weight Management
EVCO’s MCTs are rapidly digested and converted into energy. A study published in the Journal of Nutrition showed that MCTs can increase energy expenditure and promote fat burning more than long-chain fats. When used moderately, coconut oil may help support weight goals.
2. Supports Brain Function
MCTs in EVCO convert into ketones, an alternative fuel for the brain. Research in Neurobiology of Aging suggests ketones may improve cognitive function, especially in older adults or those at risk for Alzheimer’s. This makes EVCO a promising brain-supportive food.
3. Improves Skin Health
EVCO is a natural emollient packed with antimicrobial and anti-inflammatory compounds. Studies show it moisturizes dry skin, soothes eczema, and even helps wounds heal faster. Its antibacterial properties also make it a gentle option for acne-prone skin.
4. Promotes Hair Health
Used as a hair oil or mask, EVCO penetrates deeply into strands, reducing protein loss and strengthening hair. Research published in the Journal of Cosmetic Science supports its effectiveness in minimizing hair damage from grooming and heat styling.
5. Fights Harmful Microbes
Lauric acid, which makes up nearly 50% of coconut oil’s fatty acid content, is known to inhibit harmful bacteria, viruses, and fungi. Studies have shown it can fight pathogens like Staphylococcus aureus and Candida albicans, making EVCO useful both internally and topically.
6. May Support Heart Health
While saturated fat in coconut oil remains controversial, moderate intake of EVCO may raise HDL (good) cholesterol and potentially improve the LDL/HDL ratio. A 2020 meta-analysis in Nutrition Reviews found that MCTs may have neutral or slightly positive effects on heart health when part of a balanced diet.
7. Improves Digestive Health
Coconut oil can support digestion by enhancing nutrient absorption (especially fat-soluble vitamins) and promoting a healthy gut environment. Its antibacterial properties may help maintain gut flora balance, which is vital for overall well-being.
Extra virgin coconut oil offers a wide range of science-supported health benefits, from energy and brain support to skin and digestive wellness. Whether you use it in meals or as part of your self-care routine, EVCO is a powerful, natural way to enhance your daily health.
How to Use Extra Virgin Coconut Oil Daily
Extra virgin coconut oil (EVCO) is incredibly versatile, making it easy to enjoy its health benefits every day—both in your kitchen and self-care routine.
In Your Diet
EVCO is a great addition to your meals and beverages. Add a teaspoon to your morning coffee or smoothie for a quick, clean energy boost thanks to its MCTs. It can also be used for light sautéing, especially with vegetables, or as a substitute for butter in baking. Prefer something fresh? Whisk it into a salad dressing with lemon juice and herbs for a tropical twist.
On Your Skin
Use EVCO as a natural moisturizer for dry skin. It absorbs quickly, locking in hydration without harsh chemicals. It’s also great after sun exposure to soothe and nourish skin. For rough areas like elbows and heels, apply a thicker layer overnight for deep conditioning.
For Hair Health
Warm a small amount of coconut oil and massage it into your scalp or use it as a conditioning hair mask. Leave it in for 30 minutes before washing for softer, stronger strands. It can also help reduce frizz and split ends when used sparingly as a leave-in.
From smoothies to skincare, extra virgin coconut oil uses are simple and effective. Just a few tablespoons or applications a day can boost your wellness naturally and deliciously.
How Much Coconut Oil Should You Use?
When it comes to extra virgin coconut oil (EVCO), a little goes a long way. For most healthy adults, the suggested intake is 1 to 2 tablespoons per day. This amount offers health benefits like energy support, improved skin, and digestion—without going overboard.
If you’re new to coconut oil, start with 1 teaspoon per day and slowly increase to let your digestive system adjust. Because EVCO is high in saturated fat—even if it’s a healthier kind—introducing it too quickly can cause mild stomach upset or loose stools in some people.
It’s also important to remember: coconut oil is not a miracle cure. While rich in medium-chain triglycerides (MCTs) and lauric acid, it works best as part of a balanced diet—not in place of other healthy fats like olive oil or avocado.
You can safely include EVCO in your cooking, smoothies, or even coffee. But moderation matters. Too much of any fat, even a healthy one, can add unnecessary calories and disrupt dietary balance.
Potential Downsides and Myths About Coconut Oil
Extra virgin coconut oil (EVCO) has many fans, but it’s not without controversy. One of the biggest concerns? Its high saturated fat content. Over 80% of the fat in coconut oil is saturated—far more than butter or lard. While some studies suggest that the medium-chain triglycerides (MCTs) in EVCO may behave differently than long-chain saturated fats, health experts still recommend moderation.
Another myth is that coconut oil is a guaranteed heart booster. While EVCO may increase HDL (good) cholesterol, it can also raise LDL (bad) cholesterol in some people. Not all studies agree on its heart-protective effects. That’s why most nutritionists suggest using coconut oil in place of trans fats or highly processed oils, not in addition to them.
Also, not all coconut oil is the same. Refined versions may be bleached, deodorized, or exposed to high heat, which can reduce the oil’s antioxidant value. For the most benefit, choose organic, unrefined extra virgin coconut oil.
In short, coconut oil can be a healthy addition to your diet—but it’s not a cure-all. Use it wisely, focus on variety in your fat sources, and always look at the full picture of your diet and lifestyle.
FAQs About Coconut Oil
Can coconut oil help with weight loss?
Coconut oil contains medium-chain triglycerides (MCTs), which may boost metabolism and promote fat burning. Some studies suggest that MCTs can increase feelings of fullness and support calorie burning. However, coconut oil is still high in calories, so use 1–2 tablespoons a day at most, and combine it with healthy eating and exercise for the best results.
Is coconut oil good for people with high cholesterol?
This is a hot topic. Coconut oil can raise HDL (good) cholesterol, but it may also increase LDL (bad) cholesterol in some people. If you have high cholesterol or heart concerns, talk to your doctor before using it regularly. Moderation is key, and it’s best used alongside other heart-healthy fats like olive oil and avocado.
Can I cook with extra virgin coconut oil?
Yes! Extra virgin coconut oil has a smoke point of about 350°F, making it good for light sautéing, baking, or medium-heat cooking. It also adds a mild coconut flavor to dishes. Avoid using it for deep-frying or high-heat stir-fries.
Is coconut oil good for babies or pets?
Coconut oil is often used as a natural moisturizer for babies’ skin and as a dietary supplement for pets. However, always check with your pediatrician or vet before giving it internally. Some pets and infants may have sensitivities, so it’s best to start slowly and observe.
Conclusion
Extra virgin coconut oil (EVCO) is more than just a kitchen staple—it’s a versatile wellness booster. Packed with MCTs and antioxidants, it may support brain function, improve skin and hair health, and even help with metabolism. Its natural, unrefined form makes it ideal for both culinary and personal care uses.
While research is still evolving, the health benefits of extra virgin coconut oil are promising when it’s used mindfully. Just remember—moderation matters. Stick to 1–2 tablespoons per day and include it as part of a balanced, whole-food diet.
Whether you’re blending it into smoothies, moisturizing your skin, or cooking a light stir-fry, coconut oil for wellness can be a simple and satisfying addition to your routine.