How coconut oil benefits your health: The inside scoop

List of coconut oil benefits flanking on both sides of a giant coconut oil droplet

Let me set the record straight. The saturated fats in coconut oil are good for you. Period. If it's toxic and poisonous that triggers heart disease, I would've died long ago. But if coconut oil is so good, then why do some people still slam it as hard as they can, without even giving coconut oil a chance to prove its worth?

It all thanks to a well-planned plot spearheaded by ASA. Here's the dirty truth… I remember that day very clearly. "Someone" took away my beloved coconut snack (the crunchy, puffy and yummy coconut balls) overnight.

Can't remember the brand. But I would buy a large can every couple of days because sometimes I could finish off one large can in a day. That was in the late 1980s.

As usual, I gobbled up a can one day and then went to the supermarket hoping to get a replacement to satisfy my palate for coconut-flavored snack.

To my surprise, I couldn't even find a single can on the usual shelf I bought from. I scavenge at other shelves thinking that the shelf stockers could have re-arranged the goods.

So much stock I just saw the other day and they simply got off the shelves in just a day or two, I couldn't believe!

Well, no luck. I was thinking perhaps they were suddenly selling like hot cakes and thought I could return the following day to get once they replenish the stock. Day after day I got disappointed and I even tried other grocery stores and supermarkets at other places.

Finally, after a month or two, I gave up. I didn't know what exactly happened but I knew something was not right.

Then somewhere in 2006, my girlfriend, Laura (now, my wife) handed me a book called The Coconut Oil Miracle.

I flipped the first few pages and suddenly 'Ding', a light bulb went off in my head. At last, everything became clear. I finally understood why I couldn't find my favorite coconut snack 20 years back.

So, it was all because of a well-orchestrated conspiracy led by the American Soybean Association (ASA). You know how sleazy they were and what they did?

Although import of consumable tropical oils at that time took up only a minority share of the America's dietary oil market, if the soybean industries can wipe out as many competitors as possible to gain more profits, why not?

So, they set out to create a negative publicity about tropical oils, capitalizing on the public's fear of the artery-clogging saturated fat and its close connection to heart disease.

Coconut oil gets the hardest hit as it carries the most amount (80–90%) of saturated fat in it.

Soon after, many authoritative but misguided health groups, especially the Center for Science in the Public Interest (CSPI) jumped on the media bandwagon to support the twisted claim, blindly followed by a Nebraska multi-millionaire, Phil Sokolof (founder of the National Heart Savers Association) and many food manufacturers.

With the combined effort of these powerful (but moronic) groups and people, the wicked propaganda became so viciously "loud" that it muted the weak voices from the tropical oil industries and medical researchers and professionals who were familiar with the extensive benefits of especially coconut oil.

So, in the end, the public of course, believed in the rumors as the misinformation clouded the America's sky.

For the "safety" of the public, since then, the tropical oils and all coconut-based food were forced to "vanish" and you could only see food that were non coconut-based. This not only took place in America, soon the world got to know about the "oil from hell".

My homeland, Singapore, was quick to pick up the propaganda and so that's how I lost my deliciously crunchy, puffy coconut balls. Crying Emoji

Fortunately, in the past 10+ years of the relentless effort of those who have benefited greatly from the consumption and use of coconut oil, the truth about coconut oil has gradually surfaced and come to light.

Let's look at some ways coconut oil can potentially help you with.

1. Coconut oil as natural health remedy

For thousands of years, both Ayurvedic and Indian folkloric medicine use coconut oil as a traditional remedy for almost all illnesses.

Gradually, modern medical science discovers that coconut oil actually benefits our health by protecting us against heart disease (yes, contrary to what we've been led to believe), stroke, diabetes, cancers, liver and kidney diseases, osteoporosis, dental decay and skin infections.

It also relieves symptoms associated with illnesses like pancreatitis, cystic fibrosis (difficulty in breathing and absorbing nutrients), chronic inflammation, prostate enlargement, Crohn's disease, ulcerative colitis, stomach ulcers, psoriasis, eczema and dermatitis.

You can also take coconut oil to stimulate bowel movement too if you've been chronically constipated.

This tropical oil continues to "show off" its incredible health benefits and astonish doctors with its powerful ability to kill viruses such as hepatitis C, herpes, measles and influenza.

It also gets rid of bacteria that cause pneumonia, urinary tract infection and acne.

In addition, coconut oil fights fungi and yeast like Candida, ringworm, thrush, which are otherwise resistant to drugs and antibiotics.

Yes, as unbelievable as it sounds, right now some doctors are including coconut oil in their treatments against the world's deadliest incurable terminator – HIV/AIDS. The super antimicrobials in coconut oil can rip the viruses apart and kill them on the spot.

2. Coconut oil fights HIV/AIDS

According to a first clinical study on the effectiveness of coconut oil against HIV conducted in 2000 at San Lazaro hospital in the Philippines by Dr. Cornrado Dayrit, M.D., emeritus professor of pharmacology at the University of the Philippines and former president of the National Academy of Science and Technology in the Philippines, 9 out of 14 HIV patients after six months of treatment using the antimicrobial acids found only in coconut oil had a decreased viral load (the number of viruses in the blood).

If the study doesn't sound convincing enough, meet Tony V., a Filipino AIDS sufferer who was about to die of AIDS years ago suddenly saw a ray of hope after trying coconut oil on his terminal condition.

Tony contracted the disease in Saudi Arabia where he worked as a waiter and florist in the late 1990s. He then returned to Philippines in 2002 and shockingly found that he was infected with HIV.

Day by day as HIV ate at his immune system, other viruses, as well as bacteria, parasites and fungi, seized the opportunity to take hold and further infest his body, leading to secondary infections, which were what actually caused the severe deterioration of Tony's health and put him in hospital by July 2003.

His doctor prescribed for him drug cocktails comprising a mixture of antibiotics, antiviral, antifungal and anti-cancer agents to fight HIV and the secondary infections.

But the drugs failed to stop Tony's condition from aggravating.

His body was soon covered with fungal infections and skin lesions. He was losing weight drastically, and had repeated bouts of vomiting and diarrhea accompanied by fever, chronic fatigue, oral candidiasis, and various other infections including chronic pneumonia with a persistent cough. Skin infections covered his head, face, and body.

He was diagnosed with full-blown AIDS.

Tony's doctor then discharged him and gave him the drugs in the hope of slowing down his raging infections so he can get his affairs in order before he dies.

As Tony was too sick to work and his savings had almost dried up, he could not afford the expensive medications anymore (AIDS drugs can easily cost over $1,250 US a month).

"I felt like a candle that was starting to flicker and die." he said in despair.

Unable to afford the drugs, he turned to the Department of Health for help that then referred him to Dr. Conrado Dayrit, the author of the first clinical study on the healing effects of coconut oil on HIV-infected patients as mentioned earlier.

Tony was skeptical when Dr. Dayrit told him about how coconut oil can treat AIDS. So, instead of applying coconut oil to the sores and infections on his skin 3 times a day and consume 6 tablespoons daily as instructed, he experimented first by applying a little oil every day to the small wound on his foot that refused to heal to see if what Dr. Dayrit said holds true.

To his amazement, that small wound healed completely after only 3 days. Encouraged by the results, he began the coconut oil regimen in earnest.

And as more remarkable improvement shown on his skin infections, low-grade fever, symptoms of pneumonia, candidiasis, chronic fatigue, diarrhea and vomiting, Tony began to swear by the healing power of coconut oil and started to apply the oil from head to toe 3 times a day, including the amount of consumption as instructed.

When he returned to the hospital for his periodic blood tests, the doctors were all astounded at his recovery.

"They were all excited and couldn't understand what was happening", says Tony. "They asked me what I was taking. I told them I was using coconut oil."

They couldn't believe that something as simple as coconut oil was killing the virus and infections better than their drugs.

Tony's condition continued to improve by leaps and bounds until one day, which was 8+ months after his coconut oil regimen, he decided to stand before an audience for the first time to share his story and encourage other AIDS victims to use coconut oil.

Tony V making his speech sharing how coconut oil has helped his HIV / AIDS condition

"HIV virus has not been curable until now," he said. "The antiretrovirals cannot control the infection, which is why a lot of my friends died. Doctors cannot predict how long I will live. When I was diagnosed, my doctors told me I wouldn't live another three months. Well, here I am now. I'm still standing. Maybe I have a mission to share my experience with all whom I meet."

"People like me who have HIV/AIDS are scared. But you don't need to be afraid now. Years ago tuberculosis was a worldwide epidemic, but eventually they found the cure. For HIV, maybe virgin coconut oil is the solution the world has been looking for."

Though coconut oil fights and even kills HIV effectively, you can never be free from HIV attack completely. You can at best, keep their viral load well under control with daily consumption and topical application of coconut oil. But that's good enough since you can at least lead a normal life and do not have to suffer the agonizing symptoms of AIDS anymore.

Gentle reminder: Prevention is always better than cure. So, please stay loyal to your partner and refrain from any potentially dangerous sexual activity especially one-night stand. You never know who you're sleeping with.

In 1996, an AIDS patient Chris Dafoe of Cloverdale, Indiana, having a HIV viral load of 600,000 copies – an indication of rampant HIV infection, after eating cooked coconut for breakfast every day, had his viral load dropped all the way down to undetectable levels. Instead of dying soon he suddenly regained his life. Incredible!

In another case, a man consumed a glass of coconut milk daily for 4 weeks. His viral load for HIV dropped from 30,000 to 7,000 copies.

You might wonder, if coconut oil or coconut-based food is so effective against HIV/AIDS, then why isn't it being widely used as a treatment today?

It's the money issue again.

Because coconut oil is relatively low cost and readily available worldwide, pharmaceutical companies won't be able to protect their coconut oil-based drugs with a patent.

Hence, they can't charge extortionately and reap enormous profits like they do on other drugs. That's why they don't see the rewards in funding the research for the use of coconut oil in fighting HIV.

Perhaps you're still skeptical about coconut oil's health benefits.

In that case, come... follow me. Let me show you the underlying mechanisms that make coconut oil almost so invincible.

Please bear with me for a while since it's gonna be somewhat technical. But I'll do my best to make them as humanly simple to understand as possible so that at the end of this lesson you'll be able to comprehend coconut oil. Hey, it's about fixing your health with coconut oil. So, it's probably worth investing your time learning a little more about it. Let's get started.

3. Why is coconut oil so good for you?

Some people thought that coconut oil is rich in vitamin E and a good source of omega-3, which are what make coconut oil good for our health.

Not true. Take a good look at coconut oil's nutritional info below.

SCFA – Short-chain fatty acid, MCFA – Medium-chain fatty acid, LCFA – Long-chain fatty acid

Nutrition facts

Serving size: 1 Tbsp (14.8 ml / 13.6 g)

 per 100 gper serving
Energy892 kcal121 kcal
Carbohydrate0 g0 g
Protein0 g0 g
Fiber0 g0 g
Total fat99.06 g13.47 g
Saturated fat82.475 g11.217 g
→ Butyric acid (SCFA, 4:0)0.009 g0.001 g
→ Caproic acid (MCFA, 6:0)0.477 g0.065 g
→ Caprylic acid (MCFA, 8:0)6.802 g0.925 g
→ Capric acid (MCFA, 10:0)5.39 g0.733 g
→ Lauric acid (MCFA, 12:0)41.84 g5.69 g
→ Myristic acid (LCFA, 14:0)16.653 g2.265 g
→ Palmitic acid (LCFA, 16:0)8.636 g1.174 g
→ Stearic acid (LCFA, 18:0)2.516 g0.342 g
→ Arachidic acid (LCFA, 20:0)0.076 g0.01 g
→ Behenic acid (LCFA, 22:0)0.019 g0.003 g
→ Lignoceric acid (LCFA, 24:0)0.031 g0.004 g
Mono-unsaturated fat6.332 g0.861 g
→ Palmitoleic acid (LCFA, 16:1 | ω-7)0.016 g0.002 g
→ Oleic acid (LCFA, 18:1 | ω-9)6.253 g0.85 g
→ Gondoic acid (LCFA, 20:1 | ω-9)0.041 g0.006 g
Poly-unsaturated fat1.702 g0.231 g
→ Linoleic acid (LCFA, 18:2 | ω-6)1.676 g0.228 g
→ Alpha-linolenic acid (LCFA, 18:3 | ω-3)0.019 g0.003 g
Cholesterol0 mg0 mg
Phytosterols86 mg12 mg
Calcium, Ca1 mg0 mg
Iron, Fe0.05 mg0.01 mg
Magnesium, Mg0 mg0 mg
Phosphorus, P0 mg0 mg
Potassium, K0 mg0 mg
Sodium, Na0 mg0 mg
Zinc, Zn0.02 mg0 mg
Copper, Cu0 mg0 mg
Manganese, Mn0 mg0 mg
Selenium, Se0 mg0 mg
A-1, Retinol0 mcg0 mcg
B-1, Thiamine0 mg0 mg
B-2, Riboflavin0 mg0 mg
B-3, Niacin0 mg0 mg
B-5, Pantothenic acid0 mg0 mg
B-6, Pyridoxine0 mg0 mg
B-9, Folate0 mcg0 mcg
C, Total ascorbic acid0 mg0 mg
E, Alpha-tocopherol0.11 mg0.01 mg
E, Beta-tocopherol0.6 mg0.08 mg
E, Gamma-tocopherol0 mg0 mg
E, Delta-tocopherol0.18 mg0.02 mg
K, Phylloquinone0.6 mcg0.1 mcg
Choline, Total0.3 mg0 mg
I pulled up the above data from the USDA National Nutrient Database for SR 1 Release April, 2018. They tested with partially-hydrogenated coconut oil, which generates the unnatural components such as trans fat and a few odd-numbered fatty acids. I took away the unnatural components while keeping only the natural components in the table. Those are what actually make up the natural coconut oil which you should be focusing on.

See? Even if coconut oil does hold vitamin E and omega-3 (other brands might not even have omega-3 in it), their amounts are too tiny to effect any health benefits on you.

It's actually the 3 properties of fatty acids (saturated, medium-chain and antimicrobial) in coconut oil that benefit you. How?

Let's delve into them one by one.

3.1   Benefits of saturated fatty acids

All oils and fats are essentially made up of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids.

Saturated fatty acid chemical structure

Saturated fatty acid consists of a chain of carbon atoms fully attached with hydrogen atoms.

That little gray box is the carboxyl group (–COOH), which is the typical characteristic of a fatty acid. It also serves as a "connector" to the glycerol backbone to form triglyceride. (Doesn't matter if you don't understand.)
Monounsaturated fatty acid chemical structure

Structure of monounsaturated fatty acid is similar to that of saturated fatty acid, except for one missing pair of hydrogen atoms. The missing hydrogen pair will induce the 2 neighboring carbon atoms to bond with each other via a double bond (C=C).

A double bond consists of one pi (π) bond and one sigma (σ) bond. And pi bond is weaker (and hence, more unstable) than sigma bond. This causes the double bond connection to become vulnerable to free-radical reactions.
Polyunsaturated fatty acid chemical structure

Structure of polyunsaturated fatty acid is similar to that of monounsaturated fatty acid, except that it lacks 2 or more pairs of hydrogen atoms in the chain. 'Poly' means many. Since there are 2 or more double bondings, this type of fat is very unstable and thus, highly susceptible to oxidation.

What you see from above are 18-carbon chain fatty acids. In actual fact, the chain can appear from as short as 2 carbon atoms to as long as 24 or more. The length of the chain can impact your health too, which I will touch on later.

3.1.1   Free radical and oxidation

In case you're not familiar with the terms 'free radical' and 'oxidation', let me back up a little bit about the relationship between them.

A stable (hence, harmless) atom or molecule has its electrons perfectly paired on the outer shell. But when it loses an electron on its outer shell due to chemical reaction, air pollution, radiation, viral attack, bacterial infection, or other reasons, the pairing is upset. This then causes the atom or molecule to become highly reactive and thus aggressive.

And this highly reactive atom or molecule is called free radical.

Difference between stable atom and free radical

To restore its electron pairing, this barbaric free radical will go around hunting like a robber for an easy target. It'll snatch an electron away from a neighboring molecule that has weak (double) bonding, causing the molecule to disintegrate and separate into two atoms or molecules that have their electron pairing disturbed.

These two atoms or molecules in turn become free radicals, and they'll repeat what the first free radical has done to them and attack other molecules nearby, leading to a destructive chain reaction.

(Just like us, when we lack a sense of security or feel a sense of "emptiness", we seek comfort to fill the "emptiness" so as to stabilize our emotions, otherwise we can behave just like a free radical.)

Let's go back to the structure of monounsaturated fatty acid. It has one missing pair of hydrogen atoms that induces a double bonding between 2 carbon atoms (pink box below), right?

Monounsaturated fatty acid missing a pair of hydrogen atoms

Now, imagine this fatty acid is exposed to air. Any free radicals in the form of unstable oxygen atoms or molecules can attack and react with the unstable carbon atoms and convert the monounsaturated fatty acid into a "don't know what".

Oxidation of Monounsaturated Fatty Acid

Who knows, that dangling oxygen (the unstable 'O' with a red dot above) might also take a leap of faith and join with the unstable carbon atom (the 'C' with a red dot above) to form into an unnaturally saturated compound (below).

Monounsaturated Fatty Acid Oxidizes into Saturation

Such chemical reaction between fatty acid and oxygen is called oxidation.

Oxidation can also occur when the fatty acid loses its hydrogen atoms to the environment upon heating, rendering the fatty acid even more unsaturated and thus, unstable, and causing the environment to have more free radicals in the form of hydrogen atoms that are highly reactive.

Oxidation changes the entire properties of the fatty acid. That means, if the fatty acid has health benefits, it can easily lose its health benefits or even become health detrimental when oxidation takes place.

In short, free radicals can cause oxidation and oxidation can also result in the formation of free radicals, forming a vicious cycle.

3.1.2   Coconut oil contains mostly saturated fatty acids

Fully (and naturally) filled with hydrogen atoms, saturated fatty acids remain very stable because they allow no space for other unstable atoms or molecules from the environment to fit in.

In contrast, monounsaturated fatty acids are prone to oxidation and free-radical formation at the exposure of light, oxygen or even low heat. Polyunsaturated fatty acids are even more prone.

Now, you can find these 3 types of fatty acids in coconut oil. Will that make coconut oil oxidize easily or not?

Coconut oil carries about 80–90% saturated fatty acids while also holding about 8% unsaturated fatty acids (inclusive of mono- and poly-). So, you can imagine how randomly spaced out the unsaturated fats are when saturated fats predominate in coconut oil.

Saturated fats prevent oxidation of unsaturated fats

This means that the saturated fats are acting as antioxidants that prevent the unsaturated fats from oxidative stress. Much like elephants surrounding their cubs from lion attack.

Hence, reaction of free radicals and oxidation hardly takes place in coconut oil under normal circumstances and uses.

So, how does that benefit our health?

Imagine you consume a common dietary oil (like corn oil, peanut oil or soybean oil) that contains predominantly unsaturated fats, which means, these fats are extremely liable to reacting with the abundance of oxygen inside your body. They'll create more free radicals (by losing hydrogen atoms) as well in the presence of your body heat and chemical reactions.

But your body doesn't just get free radicals by consuming oil with more unsaturated fats, you inhale free radicals via your surroundings as well, especially a polluted environment.

So, what you get from these trillions of free radicals are, they'll mercilessly assault your healthy cells. And turn them into mutant cells. This then leads to multiple destructive chain reactions that create even more free radicals and cause degenerative damages to your organs and tissues over time.

We're talking about trillions of free radicals, so it's near impossible to freeze all of them dead in their tracks.

However, we can tremendously minimize their impact on our health by simply switching to the "more saturated" coconut oil. Of course, the more you eat, the better protection you'll have against free-radical damage.

3.1.3   Coconut oil lifts your face and cares for your skin

Did you know that free radicals can also make you look older than you really are?

They cause premature aging by building "tracks" (wrinkles) on your face, smearing your skin with age spots and loosening your skin tissues to make your skin saggy.

Scary? What can you do to save your delicate skin and stop the renegades from wreaking havoc in your body?


Yes, only antioxidant can stop them.

Do the commercial creams and lotions you're using right now contain antioxidants?

I dare say they don't contain as much as what coconut oil provides. Instead, they compose mainly of water to help moisturize your dry and wrinkled skin. The moisturizing effect can be pretty deceiving as it makes you believe that it works instantaneously to help soften your skin and reduce your wrinkles.

Truth is, the effect is at best temporary only. Here's why...

As water from commercial creams or lotions enters your skin, it expands the tissues, flattening out the wrinkles to make your skin look smoother. But this effect stays only for a short while. As soon as the water evaporates or is carried away by the bloodstream, your dry, wrinkled skin returns.

See? That's why you have to keep buying the expensive skin care products and spread all over your face and skin to sustain your skin smoothness.

In contrast, coconut oil softens your skin by penetrating deep into the layers to help heal the broken connective tissues caused by free-radical attack.

Coconut oil also promotes faster growth of new and healthier cells to replace dead skin cells. Your skin becomes smoother as a result. The smoothness on your skin can now reflect light more evenly, creating a healthier, more youthful appearance.

I've heard people having blemishes and age spots on their skin amazingly reduced or faded after daily application and consumption of coconut oil.

It all thanks to the rich supply of antioxidants in the tropical oil that comprises the predominant lauric acid, capric acid, caprylic acid and other antioxidative saturated fatty acids.

Which means you can access to an abundant supply of antioxidants cheaply and easily since you can get coconut oil literally everywhere.

No more sign-ups for exorbitant facial and skin treatment packages and purchasing of high-priced skin care products. You save tons of cash!

All you need to do is get a good quality coconut oil and apply a dab to your skin each time, and reapply it as often as necessary. Don't forget to incorporate it into your diet so that you can fight free radicals more effectively from the outside as well as from the inside.

After 3 months, come back here and check how your skin fares in this Skin Elasticity Test.

Skin Elasticity Test

Pinch the skin on the back of your right hand with the thumb and forefinger of your left hand and hold it for 5 seconds. Then let go of your fingers and time how long it takes for your right-hand skin to completely flatten back out (don't cheat!).

The shorter it takes your skin to flatten out, the younger the functional (or biological) age of your skin.

For example, let's say you're 30 years old, but it takes 6 seconds for your skin to totally return to its normal look after the 5-sec pinch-and-hold. That means, your skin is functionally older (between 45 and 50 years old) than your actual age. This is a sign of degeneration and loss of function resulted from free-radical destruction.

You can prevent or perhaps even regain the youthfulness and tenderness of your skin by simply eating coconut oil in place of other cooking oils, and use it topically. I can attest to the skin benefits of coconut oil because my skin bounces back in 2 seconds. I'm in my mid 40s.

You might want to try out fractionated coconut oil for daily skin care. It penetrates your skin better than a regular coconut oil due to different compositions of fatty acids.

3.2   Benefits of medium-chain fatty acids

Most, if not all unsaturated fatty acids comprise literally long-chain fatty acids. Saturated fatty acids, however, can come in the form of short-chain (2-5 carbons), medium-chain (6-12 carbons) or long-chain (13-21 carbons) fatty acids.

Different Lengths of Saturated Fatty Acids

As with different degrees of saturation, different lengths (or sizes) of fatty acids can also make or break your health.

So, how will the different sizes of fatty acids, especially medium-chain fatty acids, impact your health? To understand that, you must first comprehend the structure of triglycerides and how your body digests them.

3.2.1   Structure of triglycerides

A triglyceride is a fat molecule that consists of 3 fatty acids joining together via a glycerol backbone as shown:

Triglyceride Chemical Structure

It can hold 3 different lengths (or sizes) of fatty acids. It can also have 3 fatty acids with different degrees of saturation.

When the triglyceride holds 3 long-chain fatty acids (LCFAs), it's called a long-chain triglyceride (LCT). Similarly, 3 medium-chain fatty acids (MCFAs) make up a medium-chain triglyceride (MCT). And 3 short-chain fatty acids (SCFAs) form a short-chain triglyceride (SCT).

3 different sizes of triglyceride

MCT and SCT behave very differently from LCT. How so?

3.2.2   Digestion of long-chain triglycerides

Let's say you consume food cooked with soybean oil, which carries 100% long-chain triglycerides (LCTs) that compose predominantly of (mono- and poly-) unsaturated fatty acids.

To digest the LCTs in soybean oil, you need fat-digesting enzymes such as lingual lipase (secreted by serous glands in your tongue), gastric lipase (secreted by peptic cells in your stomach) and pancreatic lipase (secreted by pancreas into your small intestine). You need bile as well to help with digesting the long-chain fats in the small intestine.

What these fat-digesting enzymes do is they'll break down LCTs into individual fatty units called monoglycerides, free fatty acids (LCFAs) and/or glycerols (when all 3 LCFAs are freed). For example...

When 2 bonds are broken, LCT splits into 2 free LCFAs and a T-shaped monoglyceride.

A Long-Chain Triglyceride Splitting into 2 Free Fatty Acids and 1 T-Shaped Monoglyceride

But when all 3 bonds are broken, LCT splits into 3 free LCFAs and a glycerol.

A Long-Chain Triglyceride Splitting into 3 Free Fatty Acids and One Glycerol Molecule
Not all LCTs will be completely broken down into free fatty acids and glycerols. Some will become monoglycerides (2 fatty acids pulled off from glycerol leaving only 1 fatty acid attached to it, forming a 'T' molecule), some diglycerides (2 fatty acids attached to 1 glycerol) or even remain undigested as triglycerides, depending on the size of LCTs, amount of digestive enzymes produced, efficiency of digestion and the body's metabolic rate.

Upon digestion, micelles (tiny spheres formed by bile salts) will ferry the long-chain monoglycerides and free fatty acids (LCFAs) along with other substances like cholesterols, phospholipids and fat-soluble vitamins across the chyme (watery mass of partly digested food in your small intestine) to the absorptive (epithelial) cells lining the villi (finger-like projections) on the intestinal wall for absorption.

Pathway of Long-Chain Fatty Units

Once inside the absorptive cells, long-chain monoglycerides and fatty acids are reassembled back into triglycerides. As soon as the triglycerides are reconstructed, they're bundled together with cholesterols and phospholipids to form chylomicrons, which are coated with proteins.

These chylomicrons will then enter the bloodstream via lymphatic vessels (lacteal) and deliver these fatty units to the tissues throughout your body.

By contrast, fatty units (i.e. monoglycerides and free fatty acids) in MCTs and SCTs follow a completely different path when you consume food containing these smaller triglycerides.

3.2.3   Digestion of short- and medium-chain triglycerides

Though MCTs and SCTs are also crumbled into their respective monoglycerides and free fatty acids just like LCTs, their digestion may not necessarily require pancreatic lipase and bile to take place.

By the time they enter your GI tract, most of them would have already been dissolved into smaller units by lingual lipase and gastric lipase.

That's why people with difficulty secreting pancreatic enzymes and bile for efficient food digestion and nutrient absorption found ingesting coconut oil can help them digest food and absorb nutrients better.

Unlike the long-chain fatty units, medium- and short-chain monoglycerides and free fatty acids (MCFAs and SCFAs) can swiftly diffuse into the portal system that channel them directly to liver for energy production.

3.2.4   Why LCT and MCT/SCT behave differently

The sole reason why LCT and MCT/SCT digest and travel differently is due to their sizes.

Up to this point, you might ask, "What have the different paths the fatty units take got to do with my health?"

When LCTs circulate in your bloodstream, they supply fats to fat cells in your tissues and organs and other parts of your body.

Which means, you can unwittingly gain more body fat than you need since the fat you eat is literally the fat you wear, unless you increase your physical activity level to the point that burns those fats off your fat reserves or even before they get deposited into fat cells.

Do take note that if these fats are unsaturated, they can oxidize easily and be collected in your artery walls when an inflammation takes place. This raises your risk of heart disease.

On top of that, long-chain fats require pancreatic enzymes and bile to break them up into smaller molecules. This increases your digestive load and thus, drains your energy.

In response to the loss of energy, your body will attempt to turn down your metabolism to cut down on energy loss, which in turn causes fat gain easily.

Medium- and short-chain fatty acids and monoglycerides, on the contrary, are converted to energy and burned as fuel in your liver as soon as they drive up to your liver.

A certain percent of these medium- and short-chain fatty acids that head towards the liver will be converted (by liver) to ketones. Ketones are 4-carbon short-chain organic acids that can serve as an alternative energy source to effectively fuel cells in all parts of body, including the brain. How much ketones are produced will depend on the amount of coconut oil you consume and the health condition of your liver.

This stimulates the metabolism of your liver that in turn, energizes its 400+ functions including protein synthesis, detoxification, deactivation of oil-triggering hormones and production of digestive chemicals etc to help keep your body operating properly.

3.2.5   Medium-chain fatty units benefit you even more

What you might not know is that not all medium-chain fatty acids and monoglycerides will go to the liver and be burned off as fuel (or be converted to ketones).

In fact, some amount of medium-chain fatty units especially the 10-carbon capric and 12-carbon lauric acids and their monoglycerides (monocaprins and monolaurins respectively) will be delivered by chylomicrons.

That's because they're relatively longer in the medium-chain group.

Hence, they may move or diffuse slightly slower than other medium-chain fatty units that give rise to chances of them getting wrapped into chylomicrons.

Caprylic acid (8-carbon) may have some taking the lymphatic route too. But because it's the shortest (and therefore, swiftest) among the medium-chain group, more of it go by the portal system than by the lymphatic route.

So, does that mean these medium-chain fatty acids and monoglycerides that travel in the bloodstream will end up as your body fat like the long-chain fatty units?

Nope. This actually benefits your health even more when you also have medium-chain fatty units carried in the bloodstream to every other cell of your body, besides having portions of their fatty units transported directly to the liver. Why?

Despite they're relatively larger in the medium-chain group, the 10-carbon and 12-carbon fatty units are still considered much smaller than long-chain fatty units.

Long-chain fatty acids and monoglycerides require insulin to enter cells whereas medium-chain fatty acids and monoglycerides can easily permeate the membranes of cells without the help of insulin.

What's even better is that after getting into the cells, these medium-chain fatty units can effortlessly penetrate both the outer and inner membranes of cellular mitochondria (singular: mitochondrion – below), which are organelles inside cells that convert the fatty units into energy.


Long-chain fatty units, by contrast, require special enzymes called carnitine transferase to help them get through the double membranes into the core of mitochondria for energy production.

Which is why diabetics are able to restore their cellular activity (with regular and adequate intake of coconut oil) such as nutrient absorption that in turn, helps to improve their energy levels and insulin resistance problem.

What I'm trying to tell you is that, medium-chain fats, whether they're in the form of free fatty acids (MCFAs), monoglycerides or triglycerides (MCTs), whether they go directly to the liver or travel around your body in the bloodstream, DO NOT essentially get deposited as body fat.

That's because our body simply prefers to use them as a quick energy source due to their smaller sizes (unless you really consume a heck lot of them that contribute to excess caloric intake).

And they don't contribute to artery-clogging since they're saturated and do not promote oxidation and free-radical activity.

On top of that, they don't drain your energy and tax on insulin and enzyme reserves like the long-chain fatty units.

In short, medium-chain fatty acids and monoglycerides strengthen your liver functions, provide immediate energy for cells throughout your body, heal your skin faster when you get a cut and they can even burn fat since they rev up the metabolism of cells in you.

3.2.6   Limitation of short-chain fatty units

What about short-chain fatty acids and monoglycerides?

Most, if not all short-chain fatty units travel in the portal vein and almost none goes to lymphatic vessels.

This means that they're exceptionally good energy sources and metabolism-boosters for your liver. But the problem is, they can't provide energy for every cell in your body since they literally travel in one route only.

In view of that, consuming more MCT provides better overall health benefits than SCT since MCT powers up the entire body. That's why Mother Nature creates coconut for us all.

And when we consume the oil from this tropical fruit, we get less than 1% SCFAs and 55% MCFAs plus about 36% LCFAs. We need LCFA for energy reserve, organ protection (cushioning) and cell repair.

So, such composition is perfect for our health. No other vegetable oils or animal fats can give us that!

3.3   Benefits of antimicrobial fatty acids

Did you know that all fatty acids (as well as their monoglycerides) in coconut oil, regardless of long-, medium- or short-chain, whether saturated or unsaturated, can protect you against viruses, fungi, bacteria, parasites and other pathogenic microbes?

Triglycerides and diglycerides do not possess antimicrobial properties. Only monoglycerides and free fatty acids do.

3.3.1   Composition and amount of fatty acids in coconut oil

Fatty AcidsType / SizeAmount
Butyric acidSaturated / Short-chain0.009%
Caproic acidSaturated / Medium-chain0.477%
Caprylic acidSaturated / Medium-chain6.802%
Capric acidSaturated / Medium-chain5.39%
Lauric acidSaturated / Medium-chain41.84%
Myristic acidSaturated / Long-chain16.653%
Palmitic acidSaturated / Long-chain8.636%
Stearic acidSaturated / Long-chain2.516%
Arachidic acidSaturated / Long-chain0.076%
Behenic acidSaturated / Long-chain0.019%
Lignoceric acidSaturated / Long-chain0.031%
Palmitoleic acidUnsaturated / Long-chain0.016%
Oleic acidUnsaturated / Long-chain6.253%
Gondoic acidUnsaturated / Long-chain0.041%
Linoleic acidUnsaturated / Long-chain1.676%
Alpha-linolenic acidUnsaturated / Long-chain0.019%
The above composition of coconut oil is based on data from the USDA National Nutrient Database for SR 1 Release April, 2018. If you add up all fatty acids in coconut oil, you would get around 90% only, not 100%. This is due to the presence of non-fatty acid material like phosphate, sugar, glycerol or sterol that make up the remaining. Of course, not all coconut oils have the same composition.

Of these fatty acids, medium- and short-chain such as butyric, caproic, caprylic, capric and lauric acids (and their monoglycerides) provide the fastest antimicrobial protection.

That's because they can go through cell walls on their own with ease to fight and kill pathogens inside cells, unlike long-chain fatty acids and monoglycerides that require insulin to escort them into cells.

And of these short- and medium-chain fatty acids and monoglycerides, capric acid and lauric acid in coconut oil exhibit the best antimicrobial properties, why?

Remember early on I told you that because capric and lauric acids are relatively longer in the medium-chain group, so they travel in both pathways – portal vein and lymphatic system?

As liver is the center of detoxification and nutrient processing for your body, it sure will have lots of viruses and other pathogens lurking there attacking liver cells. So, having short- and medium-chain fatty acids and monoglycerides that go directly to the liver can help to kill pathogens there, besides burning as fuel to stimulate hepatic metabolism.

Your liver functions will further be enhanced with more pathogens eliminated. That's great!

But other parts of your body may have billions of cells being invaded by pathogens also.

If you leave them solely to the hands of long-chain fatty acids and monoglycerides such as myristic, palmitic, stearic and so on, it won't be long before the invasion gets out of hand. This is because like I said, the long-chain fatty units require insulin to enter cells in order to fight pathogens. And if the pathogens multiply faster than the penetration of long-chain fatty units, you're dead meat!

That's why I said it's good to have some medium-chain fatty acids and monoglycerides (like lauric and capric) channeled to other parts of your body so they can offer you immediate protection by killing pathogens on the spot before they multiply and thrive within your tissues or cells and cause irreversible damages.

Although lauric acid and its monoglyceride (monolaurin) demonstrate the strongest ability in eradicating a broad range of viruses, fungi and bacteria such as HIV, influenza, Candida, streptococcus and staphylococcus etc, other fatty acids do have stronger effects on various other strains or species of harmful microbes and pathogens where lauric acid and monolaurin have little or no effect upon.

That said, coconut oil provides an almost all-round protection for you with its variety of fatty acids plus their monoglycerides working synergistically to boost your immunity and keep you free of super germs.

Let me share with you one of my experiences to prove coconut oil's antimicrobial properties...

We went to Taiwan in July 2014 (Summer) for a relaxing trip. When I was resting in a shelter after a 4-hour bicycle ride under a scorching hot sun, a mosquito flew quietly and attached to my left upper arm sucking up my blood until her bottom was fully filled. By the time I realized her existence, she swiftly flew off. I then quickly rubbed coconut oil on the bitten spot and soon after that, I did not see any mosquito bite on it. No redness. No itch. No swell. No nothing. My skin looked perfectly normal the entire day.

See? That's coconut oil's antimicrobial properties in effect.

4. Best type of coconut oil for maximum benefits and protection

If you want to get the most health benefits out of coconut oil, choose virgin coconut oil.

Unlike olive oil which comes in 3 essential official grades – Extra-Virgin, Virgin and Pure, coconut oil is basically classified into 2 types only – Virgin and Refined. 'Virgin' in coconut oil is not an official classification. It simply means that the coconut oil is produced through the use of low temperatures (< 120 °F or 49 °C) without chemicals, and retain its most natural form. This tells us that extra-virgin coconut oil is exactly the same as virgin coconut oil. No difference in quality. The term 'extra-virgin' is sheer marketing gimmick only.

I strongly recommend virgin coconut oil because this type of coconut oil is extracted from fresh mature coconut meat using either cold-pressed or centrifugation without high heat and chemicals.

When these types of extraction methods are used, coconut oil gets to retain all of its health-promoting properties, including its intrinsic phytonutrients (i.e. lactones) that give it a distinctive coconut aroma and flavor.

But not all people like the natural aroma and flavor of virgin coconut oil like I do. If you happen to be one of those who wants only the health benefits but not the natural coconut odor, you can choose RBD coconut oil.

RD stands for "refined and deodorized". This type of coconut oil is made through a refining process that runs at 220 °F (or 104 °C). They make it to meet the demand of those who dislike coconut odor but yet still want to reap coconut oil's benefits.

But the involvement of relatively high temperature will inevitably caused some loss of health properties. On top of that, removal of lactones means the removal of some antimicrobial properties too since lactones carry antimicrobial traits.

So, don't expect to gain as much health benefits from RBD coconut oil as you would from virgin coconut oil.

However though, you're very much better off eating RBD coconut oil than any other vegetable oils or animal fats which are detrimental to your health.

5. How to maximize virgin coconut oil's benefits on YOU

A common mindset that most people have is that, they shall continue to use their typical cheaper unsaturated oils for heavy cooking in everyday life while taking virgin coconut oil as a health supplement.

This on one hand is to help cut their daily expenses as virgin coconut oil costs relatively higher. On the other hand, they hope that their petty intake of virgin coconut oil can help them dilute the negative impact unsaturated oils have inflicted on their health.

Well, even if that paltry quantity of virgin coconut oil does help you debilitate some oxidative damages caused by the unsaturated oils you consume, how much nutritional benefits are left in that peanut amount of coconut oil to enhance your health? Think about it.

Supplement is something that you take to support your immune system and bodily functions.

For example, calcium. If your food intake fails to feed adequate calcium for your bone needs or your body is unable to pull out calcium from your food intake due to digestive disorder, that's where calcium supplement comes into play.

Believe me, if you treat virgin coconut oil like any health supplement, you won't benefit much from its health properties because its health properties can easily get offset or undone by the health-detrimental unsaturated oils you consume.

Imagine on one hand you're detoxifying your body with only minimal consumption of the healthful virgin coconut oil but on the other hand, you're intoxicating your body with maximum consumption of unhealthy oils.

How can your health ever be in its best condition at all times to readily fight illnesses and diseases? Agree?

Coconut oil is a dietary fat that we need badly, just as we need carbohydrate badly. Fat is one of the 3 macronutrients our body requires for essential functions. It's just that you didn't realize all along that the fat you've been ingesting is bad for you.

Now all you have to do is substitute virgin coconut oil for the usual cooking oil you're using. And you now have a good dietary fat in your kitchen that provides tremendous health benefits for you and your family every time you eat.

Don't worry about the cost. When you barely fall sick, you'll realize that you have a lot more spare cash in your pocket than before. Trust me.


Did you read the nutrition label on the container of unsaturated oil you've bought?

Most, if not all carry a small percentage of trans-fatty acids. The amount may seem trivial or even negligible. But no tiny amount of trans-fatty acid should be taken lightly. As trans-fatty acids are aliens to our body, our body may not handle it appropriately. Instead of purging them all out every time they gain entry, our body might shove some of them into our fat cells, which can make it difficult for us to retrieve the true fat for energy usage.

Trans-fatty acids are carcinogenic too. So, don't let them in easily or your cumulative intake of them can completely destroy your life one day when they act up and stage a riot.

6. How to store and use virgin coconut oil to retain its health benefits

I use virgin coconut oil every day, so I simply leave it out in liquid form in a cool, dry place like a cupboard. Easier to use whenever I need it.

But if you feel it's better to store in fridge, by all means.

Just need to know that it'll turn white and rock solid in fridge as it hardens below 76 °F (24 °C). So, when you take it out of fridge, you'll need to thaw or warm it a bit before using. Or you can scrape it out with a butter knife for spreading over bread.

When virgin coconut oil cools below 76 °F (24 °C), it will look snowy or cloudy. That's not a sign of rancidity. Scoop up the soft chunks (it'll get harder as it cools further) and dump it on hot frying pan and the cloudy oil will return to its crystal clear liquid state.

Another thing you need to take note of is, bringing the jar in and out of the fridge frequently may spoil it with molds and bacteria over time. That's because when you open it for use, the moisture in air will condense and form tiny droplets inside the jar. A damp environment provides the best ground for molds and bacteria to grow and "party".

No doubt coconut oil possesses super strong antimicrobial properties that can rapidly eradicate molds and bacteria. But that only happens when the antimicrobial fatty acids in coconut oil are freed by means of digestive enzymes when we ingest it or the friendly bacteria on our skin when we use it topically.

So, handle it with exceptional care if you were to store coconut oil in fridge.

Under proper storage and usage, it should stay good for at least 2 years. (I never let mine stay that long. I usually burst a 23 fl. oz jar in 2 weeks or less.)

Actually, you don't really need to store virgin coconut oil in fridge after opening. It's remarkably stable in itself.

However though, avoid placing it near any heat source especially if your virgin coconut oil is held in a plastic jar. It may not promote the growth of molds and turn bad easily. But its beneficial properties may degrade over time due to probable reaction between the oil and plastic.

Speaking of that, heating or cooking won't destroy virgin coconut oil unless you heat up till it smokes at 350 °F (177 °C). When it smokes, its structure will start to fall apart. This changes its health properties and therefore, compromises its health benefits.

The small percentage (i.e. 8%) of unsaturated fats in coconut oil may oxidize at the exposure of heat, even when you control the cooking temperature well below its smoke point. But fortunately, they cannot interact with one another in the destructive chain reactions that occur in other dietary oils because they're so spatially spread out and surrounded by saturated fats.

If you're thinking of taking some virgin coconut oil with you wherever you go so that you can continue to gain its enormous health benefits, it's best to get some portable, preferably glass containers to hold the oil.

Coconut Oil in Portable Containers

I managed to get a 100 ml glass bottle to store my virgin coconut oil. It is (but not necessarily) tinted as I couldn't find a transparent container that's such a good fit for me. It comes with a "beak" that makes pouring over food super easy without messy dripping from the side.

I also found just the right-sized plastic food container to protect the bottle against breakage. I broke it once without protection and it messed up the place big time.

To enhance the protection, I cut out and place a piece of padding around the inside of the food container to surround the amber glass bottle. Safe until now.

On top of that, I always bring along a handy little glass bottle (5 ml) for my skin care. It has a dropper so it's easy to dab coconut oil on my skin.

So, that's how I maximize the use of coconut oil.

But make sure you wash and dry the glass containers before you transfer the oil over.

I usually air-dry the bottles rather than wiping with cloth or tissue as fibers may stick on the inner wall. Those fibers are harmless though. But I just don't like my precious oil to be tainted with something else especially the inedibles. I use hair dryer sometimes to make my glass containers dry faster.

If the container is not dry, the moisture inside may react with coconut oil (at the oil-water interface) and cause a slight pungent odor amid the natural coconut scent. This mild pungent odor signifies the release of a very small amount of free fatty acids.

You can try shaking a teaspoonful of coconut oil vigorously with some water (it'll become murky) and then take a whiff. That's the odor I'm talking about.

It's still okay to consume at this point unless it gets very pungent and sour which tells you that lots of free fatty acids have been released. When that occurs, the oil has become very acidic and can scorch your skin when you apply topically or burn your throat when you consume it.

On top of that, moisture can promote the growth of bacteria or molds and contaminate the oil over time. Hence, keep the inside of container dry to maintain the quality of coconut oil being transferred.

Same for using spoon to scoop coconut oil. Make sure it's clean and dry before it touches the oil. If not, you'll see little water bubbles trapping inside the oil and when you pour it onto the hot frying pan, you may get scalded when the steam bubbles burst and pop hot coconut oil everywhere.

Because coconut oil is slightly acidic, it may "attack" the metal a bit even when you scoop with a stainless steel spoon that has the highest grade of corrosion resistance. But that shouldn't kill you since the amount of metal tainting the oil is very negligible. If you're worried about ingesting a metal-tainted coconut oil, use porcelain spoon instead. It's definitely non-reactive and safest to use.

7. How much virgin coconut oil to take per day?

I usually recommend 3–4 tablespoons daily for most people. Me? I can take as much as 5 tablespoons in a day by adding the oil to my food and beverages. I can go way above that quantity especially when I sense my immunity has fallen. That's because I'm already seasoned.

If you're brand spanking new to virgin coconut oil and you start taking like 2–3 tablespoons per day, you might feel the burning sensation around your liver area (when MCFAs get burned in the liver) that causes some discomfort in you. You may also get the runs too because virgin coconut oil loosens bowels.

So, don't take too much virgin coconut oil at first. Spread 1 tablespoon over the day for a week or two before you increase to 2 tablespoons and so on.

You can of course begin with just 1 teaspoon per day if that's what you prefer, which I think is the safest amount to start with for anyone.

Simply put, increase your intake gradually and progressively to condition your body to the health effects of virgin coconut oil.

8. Coconut oil's benefits seem too good to be true?

Look, we're constantly (almost every second, in fact) assaulted by free radicals, viruses, bacteria and various other disease-causing pathogens that are always looking for opportunities to take us down.

The reasons why coconut oil is so good for us are mainly because its predominant saturated fats can effectively freeze free-radical activities, and all its fatty acids, particularly lauric acid have powerful antimicrobial properties.

Which is why when you consume coconut oil you get very well protected against these micro-renegades. And when you're well-protected, you barely fall prey to common illnesses and even fatal diseases.

It is just that simple. Nothing so incredible that you'd find hard to believe.

What's more, people (especially the diabetics) with low energy levels often get invigorated by the MCFAs in coconut oil. MCFAs (as said early on) can feed cells more effectively and sustainably than the insulin-dependent glucose.

Another clear evidence is its ever growing number of people around the world using coconut oil over the past 10+ years. If coconut oil is just a fad, it would have died off in a matter of weeks because it couldn't perform as desired, like all kinds of slimming pills out there.

Admittedly, some people have overly touted the benefits making coconut oil seem like a cure-all which could be the reason that turns you off.

I've used coconut oil for more than 10 years and I know it very well. Coconut oil may not be a cure-all, but it does work very well in boosting your immunity and revving up your metabolism. That's the solid fact.

Even the once skeptical Dr. Mehmet Oz, the celebrity doctor who runs The Dr. Oz Show, reversed his stance on coconut oil in 2011. He began to recommend coconut oil on his show to his audience pretty much often since then.

"Coconut oil is loaded with artery-clogging saturated fat and oozing with calories...", he once sneered.

Here's what he said after discovering coconut oil can actually burn fat and benefit our health:

"The fatty acid contained in coconut oil is the fat you want to eat to lose the fat you don't want."

Here, I commend Dr. Oz for his courage to quickly take a 180-degree change on his position in light of new information he had never realized until 2011.

Unlike the many stubborn doctors and health care professionals out there who are still not willing to admit publicly or privately that they've made a mistake and that the dietary advice they have handed out to people over the years was wrong.

I know it's hard to accept a new truth when your mind has been so conditioned to believe in something for so many years.

But you can never ever change a fact. So, why not face it?

All you need is just open up your mind, do a little research and your wisdom will help you discern right from wrong and good from bad.

"The mind is like a parachute – it only works if it's open" ~ Anthony J. D'Angelo