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How To Eat Coconut Oil For Health Benefits

Updated on June 19, 2013
Fresh Popcorn made with coconut oil
Fresh Popcorn made with coconut oil | Source

Skin and Hair Benefits

Coconut oil has incredible benefits for the skin and hair when applied topically.

A few of these remarkable benefits are;

  • Reduces or eliminates dandruff
  • Repairs dry and damaged hair
  • Increases shine and manageability in hair
  • Has anti-aging properties for skin
  • Easily absorbed into skin for superior softness and dry skin repair
  • Prevents stretch marks
  • Gentle make-up remover
  • Anti-inflammatory which helps with eczema and other skin conditions

Have You Experienced The Wonders of Coconut Oil?

4.4 out of 5 stars from 10 ratings of Coconut Oil

Physical Benefits

Coconut oil has been improving people’s lives for a long time but recently, the tremendous health benefits that come from eating this oil are becoming more popular.

The benefits include but aren’t limited to:

  • Helping reduce and reverse the side effects of Alzheimer’s
  • Increases mental clarity
  • Increasing weight loss and metabolism
  • Increased Energy
  • Reduced sugar cravings
  • Boosts immunity to reduce illness and infections that antibiotics can not
  • Eradicates herpes breakouts including cold sores and HSV
  • Helps the body absorb nutrients from other foods such as calcium for stronger bones
  • Significantly reduces PMS and mood swings
  • Reduces cholesterol levels

Chia Oatmeal with Coconut Oil and Cinnamon
Chia Oatmeal with Coconut Oil and Cinnamon | Source

How To Eat Coconut Oil

There really is no doubt that everyone would like to enjoy these many benefits. The only challenge that remains is figuring out how to eat the recommended 3-4 tablespoons per day.

Some people eat coconut with a spoon or put in their drinks which is highly commendable and sounds like the easiest way.

Unfortunately, not everyone can swallow a tablespoon of oil like they would a cough medicine or eat it like peanut butter.

For all of us who are looking for a delicious way to integrate this amazing oil into our daily routine, a few recipe suggestions are;


Put one tablespoon of liquefied coconut oil in your oatmeal along with honey and cinnamon, berries or whichever flavorings you regularly use.

The added sweetness just makes your daily oatmeal that much better.

The Stay Healthy Smoothie
The Stay Healthy Smoothie | Source


Add one tablespoon liquefied coconut oil to your favorite smoothie.

It is important to liquefy it first because solid coconut oil won’t blend in with the rest of the ingredients as well.

The Stay Healthy Smoothie

This smoothie is loaded with antioxidants, protein and immunity boosting ingredients.

  • ½ cup frozen mixed berries
  • ½ cup vanilla soy milk
  • ½ cup water
  • 1 small banana or ½ large banana
  • 1 large handful fresh, washed spinach
  • 2 tablespoons chia seeds
  • 1 tablespoon liquefied coconut oil
  • Blend until smooth


Make popcorn even healthier using coconut oil.

  • Melt one tablespoon of coconut oil in a medium pan
  • Add 1/2 cup popcorn kernels to the melted oil
  • Cover with a lid
  • Move the covered pan side to side or front to back frequently to prevent the kernels from burning
  • When the popping has slowed way down, remove it from the heat

Melt 2 teaspoons coconut oil with 1 teaspoon butter and coat the popcorn for a delicious healthy snack that tastes like your cheating.


Mix one tablespoon coconut oil with a can of albacore tuna packed in water.

Add some diced dill pickles, onions, celery, relish or anything you like and enjoy a healthy snack or lunch.

Peanut Butter

Liquefy coconut oil and mix with peanut butter, then use it as you normally would. The possibilities are endless.

Adding the coconut oil changes the consistency of the peanut butter but does not change the flavor.

Peanut Butter Protein Cookie

Peanut Butter Protein Cookie

  • Pre-heat the oven to 350 degrees
  • In a large bowl combine
  • ¼ cup liquefied coconut oil
  • ¾ cup peanut butter
  • 2 eggs
  • 2 scoops vanilla protein powder
  • ½ cup unsweetened fine coconut
  • ¼ cup honey
  • Blend all ingredients by hand until thoroughly mixed
  • Drop 6 rounded spoonfuls onto a cookie sheet lined with parchment paper or aluminum foil
  • Press the dough into a cookie shape with the palm of you hand
  • Bake the cookies for 10 minutes or until the edges are slightly browned


Use coconut oil instead of butter on cooked brown rice to keep it moist.

Mixed vegetables with coconut oil
Mixed vegetables with coconut oil | Source


Add coconut oil to the water when boiling carrots, corn on the cob, squash, broccoli or any vegetables you are making that day.

It can also add a wonderful flavor to already cooked vegetables when you are ready to serve them.

If you like the taste of butter but you want the health benefits of coconut oil, add a small amount of butter to the oil before stirring it into the vegetables.


Use liquefied coconut oil instead of butter in almost any cookie or muffin recipe.

It will add a little sweetness without creating an over powering coconut flavor.

Toast or Muffins

Spread coconut oil on a whole wheat English muffin or toast.

Eat it plain or make a delicious breakfast sandwich with an over medium egg, a slice of tomato and some red onion.

Baked Potato with Coconut Oil
Baked Potato with Coconut Oil | Source

Grilled Sandwiches

Use coconut oil when making a grilled cheese sandwich

  • Spread coconut oil on two slices of bread
  • Spread butter on the other half of the bread
  • Place the coconut oil side of the bread down on a hot grill or grilling pan and let it cook for about 1 minute
  • Flip the bread so the butter side is now on the hot pan
  • Add cheese to one slice of the bread and flip the second piece of bread to cover the cheese
  • (the sides with the butter should be on the outside so they can grill golden brown)
  • Cook the sandwich for a few minutes more, flipping once to assure both sides are cooking evenly and the cheese is melting.

Enjoy alone or with a delicious soup. You now have a healthier sandwich with no flavor change.

Baked Potato

Melted coconut oil is delicious on baked potatoes as a replacement for butter. Eat it as is or add your favorite toppings.

Egg sandwich with coconut oil, tomato and onion on a toasted whole wheat muffin
Egg sandwich with coconut oil, tomato and onion on a toasted whole wheat muffin | Source


Coconut oil makes eggs easier to prepare if you don’t have a nonstick pan.

When you add a teaspoon of coconut oil in the pan prior to making an omelet, fried eggs or scrambled, they won’t stick to the pan and there is no fear of burning like with butter.

Rice Crispy Treats

  • Lightly grease a 9X11 inch pan with coconut oil
  • Melt 1/3 cup butter and 2 ½ tablespoons coconut oil in a large pot medium heat
  • Add 16 ounces of marshmallows and stir until thoroughly melted
  • Once melted, remove from heat
  • Add 8 to 9 cups of rice cereal, mix until completely coated
  • Scoop the marshmallow mix to the 9x11 pan
  • Wet hands slightly with water and press the mixture into the pan
  • Allow the treats to set for at least an hour
  • Cut and enjoy


Adding one teaspoon coconut oil to boiling water when cooking any type of pasta will keep the pasta from sticking together.

Tossing pasta that has been cooked and rinsed with 1 tablespoon of coconut oil is a great way to add some flavor and nutrition.

Pancakes and Waffles

Replace butter with coconut oil on warm pancakes and waffles prior to adding syrup or jam.

Try It For Yourself

Eating coconut oil is undoubtedly a step in the right direction to improving your health inside and out.

The meal suggestions mentioned here are just a few of the numerous ways to get the daily recommended amounts of coconut oil into your diet.

Try integrating it into your own recipes and you will notice a positive change in how you look and feel.

Once you try it, you will never be without it again.


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    • loeileclectique profile image


      3 years ago from New Jersey

      I'm glad i saw this. I have read about the benefits of taking or using coconut oil, but you give a lot of great ideas on how to take it in and use it. I have also read it can be used for "pulling" swishing around a tablespoon of it in your mouth for about 20mins. Need to read more on the benefits of pulling though.

    • profile image


      4 years ago

      I put it on peanut butter in a sandwich as is (solid). It tastes like a coconut PB sandwich so good and incredibly filling

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      I hope you enjoy as many benefits as I have :)

    • Gypsy48 profile image


      5 years ago

      I have never tried coconut oil but after reading your informative hub I must give it a try.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      The smoothie is a daily snack for me when I get home from work. It's a perfect way to get all the good stuff in one place. :)

    • CarNoobz profile image


      5 years ago from USA

      I never thought of putting it in drinks, and I LOVE smoothies. Great tip.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Thank you RTalloni! I've recently replaced butter with Coconut Oil as well and I love it.

    • RTalloni profile image


      5 years ago from the short journey

      Coconut oil is my go-to replacement for butter in most recipes as I am allergic to anything with cow milk. Though it is a little heavy for my everyday skin/hair care, it really is beneficial. This post on using CO for health benefits should be helpful to many!

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Thank you! It now has a permanent spot in my kitchen right next to the Chia Seeds. I won't be without either one :)

    • teaches12345 profile image

      Dianna Mendez 

      5 years ago

      I voted this one way up! I use coconut oil in my beverages and for cooking. Yes, I have benefited from using it. Your suggestions are wonderful and will help many.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Thank you! I did a 30 day experiment with it because of all the good things I have been reading about it. now I'm hooked! :)

    • Glimmer Twin Fan profile image

      Claudia Mitchell 

      5 years ago

      Up interesting and pinned. I keep hearing more and more about the benefits of coconut oil and it is really intriguing. Love your suggestions as they are easy ways to incorporate it. Thanks.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Ooh...Stir fry! Great idea, thanks :)

    • wabash annie profile image

      wabash annie 

      5 years ago from Colorado Front Range

      Not long ago, my son made stir-fry at our house using coconut oil. The next time I went to Costco, I purchased my own! Thanks for talking about additional uses.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      I had a hard time finding it at first also. I started getting it at our local vitamin store but recently I discovered it at Costco (our local wholesale co-op) in a larger quantity at a lower price. I'm using a lot more now that I've done the 30 day experiment so bigger is better! :)

    • Nettlemere profile image


      5 years ago from Burnley, Lancashire, UK

      Wow - loads of options here. I've never tried coconut oil - don't think I've even seen it for sale, but perhaps I haven't looked in the right aisle of the supermarket.

    • roxanne459 profile imageAUTHOR

      Roxanne Lewis 

      5 years ago from Washington

      Thank you DDE! I hope you give it a try to enjoy as many of the benefits as I have.:)

    • DDE profile image

      Devika Primić 

      5 years ago from Dubrovnik, Croatia

      I am so glad I saw this recipe and I am impressed of the many ways one can consume coconut oil. Thanks for the well-explained Hub.


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