Coconut is a very common ingredient in Indian households. The health benefits residing in coconut oil increased its consumption in recent years to a greater extent. Coconut oil is 100% fat, out of which 80-90% is saturated fat. It is free of cholesterol and fiber.
Coconut oil is made by pressing fresh coconut meat or dried coconut meat called copra. It is mechanically pressed to extract oil from it. The Philippines is the greatest worldwide producer of coconut oil followed by India and Indonesia. Along with these greatest producers they are also the greatest consumer with the European Union, United States.
Nutritional values of Coconut oil
Basically, Coconut oil has majorly fat content in it. It has no fiber but little vitamins or minerals are definitely present. It has a uniquely high amount of medium-chain triglycerides.
These fatty chains are hard to convert into a suitable form and store it in our body, but it is easier to burn off these long-chain triglycerides. So a single tablespoon of coconut oil contains 121 calories, zero protein content, fat is around 13.5 and saturated fat is 11.2 g.
The carbohydrates, fiber and sugar content are null. It also includes lauric acid with mystic and palmitic acid. Plant sterols present in coconut is having a structure similar to blood cholesterol and thus helps to block the absorption of cholesterol in the body.
Coconut oil benefits
The fatty acid present n coconut boost fat burning and provide your body and brain with quick energy. They also raise the good HDL cholesterol in your blood reducing chances of heart disease. A lot of research is going on regarding this oil and it is said that the population that eats a lot of coconut oil is part of a healthy bunch.
The chemical structure 
of coconut includes lauric as well as monolaurin acid which can kill harmful pathogens like bacteria, viruses, etc. It is also good for our skin. hair and dental health.
How to include it diet:
Indian food can never be made without the use of oil in it. So rather than using any other oil, we must go with coconut oil. It can be also be added to coffee or tea. Coconut oil can be substituted for oil and butter. Coconut oil pills are also available in the market for direct consumption.
