What are the most important benefits of coconut for skin, hair and health?

Coconut is one of the healthy and delicious fruits known since ancient times, as it can be used in several ways, whether its own water, milk, oil, or delicious coconut meat, as it contains many nutrients such as minerals and beneficial fatty acids. Which gives the body energy, and enables it to continue exercising, which increases the stamina of athletes, in addition to the benefits of coconut for the skin, and the benefits of coconut oil for hair, so you know in this article the many benefits of coconut.


Coconut is a source of healthy fats, and the meat contains protein, fiber, as well as some essential minerals such as:

  • Iron.
  • manganese.
  • copper.
  • magnesium.

Two tablespoons of freshly grated coconut contains the following nutrients:

  • 35 calories.
  • Less than 1 gram of protein.
  • 3 grams of fat.
  • 2 grams of carbohydrates.
  • 1 gram of fiber.
  • 1 gram of sugar.

Benefits of coconut

White coconut meat is the main part of it, and it has a delicious and slightly sweet flavor when eaten raw, after removing it from the shell, and coconut milk and butter are made from this raw meat; For cooking or eating, it can also be further processed and ground into flour.

Coconut oil is extracted from coconut meat, and it is considered one of the most beneficial types of oils. The following are the most prominent benefits of coconut for health:

Benefits of coconut for the heart: 

Coconut may contribute to promoting heart health; Because it can improve cholesterol levels and reduce fat, especially belly fat that increases the risk of heart disease and diabetes, but more studies are needed on this matter.
Benefits of coconut for men: Some people may ask about the benefits of coconut oil for the male organ, as it has been found to improve sexual ability in men, and raise testosterone levels when consumed, but there is little research in this regard.

Benefits of coconut for diabetes: 

Coconut may enhance control of blood sugar levels, thanks to its low carbohydrate content, and it is also rich in fiber and fat.
It can have anti-diabetic effects, because it contains arginine, which is an important amino acid for the functioning of pancreatic cells that secrete the hormone insulin. To regulate blood sugar levels, the high fiber content in coconut meat may also help slow digestion and improve insulin resistance, which helps regulate blood sugar levels.

Benefits of Coconut as an Antioxidant:

 Coconut meat contains phenolic compounds, which are antioxidants that may help protect cells from oxidation, and the polyphenols in coconut meat prevent the oxidation of harmful cholesterol, which makes it less likely to form plaque in the arteries, which increases the risk of heart disease. [2] [6]
Also read: Coconut milk and its amazing benefits

Benefits of coconut for the skin

The benefits of coconut are not only limited to the health of the body, but there are many of its aesthetic benefits as well. The benefits of coconut oil for the skin include the following:

Coconut oil extracted from the flesh is used to promote healthy skin and reduce inflammation.
Coconut oil may help treat acne, by eliminating bacteria that can cause skin irritation.
Coconut oil is a natural skin moisturizer and helps treat eczema.
Coconut oil contributes to the treatment of wounds by increasing the production of collagen, which is necessary for wound healing. [3]
Benefits of coconut for hair

There are several benefits of coconut oil for hair, which include the following:

It is used to moisturize the scalp and hair and treat dry hair. because it contains loric acid that moisturizes hair, and absorbs quickly by follicles.
It acts as a layer of protection on the skin from harmful external factors such as: bacteria and skin irritants.
It may be used to reduce the symptoms of psoriasis in the scalp, and treat itching. [4]
For more: The benefits of coconut oil to treat 7 of the most important hair problems

Coconut damage

There are many benefits of coconut, but you should pay attention to the potential disadvantages when overeating it, which are:

The possibility of weight gain: because it contains a high percentage of fat, and therefore it must be ensured that it is compatible with the followed diet.

Allergy: Some people are allergic to coconut, so you must check before eating or using it on the skin.

How to add coconut to the diet

There are several ways to add coconut to your diet to reap its benefits, including the following:

Coconut oil can be added to food, by adding grated coconut, or what is called ground coconut, to various dishes such as: rice dishes, fish, and it also adds a distinctive flavor to sweet dishes, cakes, pastries, oatmeal, or rice with milk.
Coconut flour can be used in baking as a substitute for wheat flour: it is gluten-free, and therefore suitable for people with gluten sensitivity, as well as people who eat small amounts of carbohydrates.

How to select and store coconuts

Attention must be paid when buying and storing coconut and its various parts, by following the following methods:

Coconut Oil:

There are many options for buying coconut oil according to the purpose of its use, but it is preferable to buy organic or virgin coconut oil. Unrefined, virgin coconut oil can be used for cooking at temperatures up to 350 degrees Fahrenheit, and can be applied to skin and hair.
Refined coconut oil can be used to cook food up to 400 degrees Fahrenheit, it also does not have the tropical aroma and flavor that virgin coconut oil has, making it the best neutral cooking oil, pay attention not to refrigerate coconut oil, but store in a cool place And dry.

Coconut milk:

Canned milk can be purchased, and you have more than one choice, there is full-fat or low-fat coconut milk, according to your nutritional goals, and make sure that the brand you buy is free of added ingredients.
Canned coconut milk, which is usually used in cooking, differs from coconut drinks, as coconut milk contains only coconut and water, while drinks are a substitute for milk. Like other types of milk, the milk should be refrigerated when canned coconut milk is opened.

Coconut water:

You have a lot of options when shopping for coconut water, however it is advised to look for drinks that do not contain added sugar.