Coconut oil is purported to contain health benefits. Advocates claim that it may help promote weight loss, digestive support, healthy bones and teeth, kidney and liver function and a healthy immune system. However, limited clinical studies exist to validate these claims. Two tablespoons of coconut oil each day is a rather modest amount and may be easily incorporated into the diet.
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Consult with your health-care adviser before ingesting coconut oil. A doctor can test whether you suffer from coconut allergies or make dosage recommendations for a healthy diet.
Substitute other fats and oils in your current diet with coconut oil. Since coconut oil is high in both calories and fat, simply adding it to your diet may result in weight gain. Two tablespoons of coconut oil may replace the butter used to make pancakes or the olive oil in salad dressings.
Add coconut oil to a warm bowl of cereal such as oatmeal or cream of rice. It melts in quickly and gives it a mildly sweet flavor. If you add milk, your coconut oil may clump up, so use it alone if you can.
Add coconut oil to your smoothies. Using it with pineapple, for example, gives a tropical, pina colada flavor.
Uses coconut oil in stir-fry recipes. Start out with a teaspoon and add more if needed.
Monitor your intake of saturated fat and cholesterol since the fat contained in coconut oil is 92 percent saturated fat. Excessive amounts of saturated fat may result in high cholesterol and heart disease. According to the American Heart Association, the total daily calories should amount to less than 7 percent of saturated fat.