People consume coconut oil in many different ways, including as a cooking oil, as an alternative to butter in baking, and in smoothies. While coconut oil may have health benefits, it is high in saturated fat, and eating too much can be harmful.

In this article, we discuss ways to incorporate coconut oil into the diet and how much may be healthful.

Why eat coconut oil?

Coconut oil may help promote ketosis.

Saturated fat makes up nearly 90% of coconut oil. However, a medium-chain fatty acid called lauric acid makes up a substantial amount of the fat in this oil — between 48.40% and 52.84%.

Unlike other saturated fats, such as that in butter, lauric acid may have health benefits, including:

However, the researchers behind these and similar studies cannot predict the long term health effects of eating coconut oil.

Read more about the benefits and risks of coconut oil.

People may wonder how much coconut oil to consume for the maximum health benefits and minimum adverse effects.

The following sections look at how much to consume and some ways to include coconut oil in a healthful diet.

How much to use

While small amounts of coconut oil may have health benefits, people should limit their intake.

Coconut oil is a high calorie food that contains mostly saturated fatty acids. Diets high in saturated fatty acids may increase the risk of coronary heart disease.

However, researchers have found that 2 tablespoons (tbsp), or 30 milliliters, of coconut oil per day can have beneficial effects.

In one small 2017 study, 2 tbsp of coconut oil increased levels of HDL cholesterol, or "good cholesterol," in healthy adults. However, some participants experienced mild diarrhea during the study.

According to the United States Department of Agriculture, 1 tbsp, or 13.6 grams (g), of coconut oil contain:

• calories: 121 kilocalories
• fat: 13.5 g
• carbohydrates: 0 g
• protein: 0 g

The 2015–2020 Dietary Guidelines recommend that saturated fats make up less than 10% of a person's daily intake of calories.

Based on this recommendation, an adult who consumes 2,000 calories per day should get fewer than 200 of their calories from saturated fats, which equals about 1.5 tbsp of coconut oil per day.

People who want to start adding coconut oil to their diets can begin with 0.5 tbsp and increase to 1.5 tbsp per day.

1 . Use it as a cooking oil

A person can use coconut oil as as cooking oil.

Coconut oil stays solid at room temperature. Its saturated fatty acids keep it stable at high temperatures, making it an ideal cooking oil.

However, compared to other cooking oils, such as canola and soybean oils, coconut oil has a relatively low smoking point of 339.8°F (171°C). This means that it may produce carcinogens after use in continuous deep frying.

As a result, people should avoid deep frying foods in coconut oil and instead opt for oils with higher smoking points, such as canola, corn, or soybean oils.

For uses other than deep frying, replacing traditional cooking oils with coconut oil is an easy way to incorporate more coconut oil into the diet.

Ways to cook with coconut oil include:

• using it when sauteing or stir-frying vegetables, meat, eggs, or fish
• mixing it into sauces and salad dressings
• coating meat or poultry in coconut oil and spices before baking

Read more about the most healthful oils for cooking.

2. Bake with it

People can make baked goods, such as cookies, cakes, and brownies, using coconut oil.

Simply replace the oil that the recipe calls for with melted coconut oil at a 1:1 ratio.

Allow any milk and eggs to come to room temperature before mixing them with coconut oil to prevent the batter from clumping.

3. Add it to drinks

Another way to enjoy coconut oil is by adding a small amount — about 1–2 teaspoons (tsp) — to drinks, such as coffee, tea, and smoothies.

Below are some simple drink recipes featuring coconut oil:

Tropical smoothie for one:

• 1 tbsp of coconut oil
• half a cup of coconut water
• 1 to 1.5 cups of mango
• half a cup of pineapple

Combine all ingredients in a blender and blend until smooth. Serve immediately.

Coconut matcha latte for one:

• 1 tsp of coconut oil
• half a teaspoon of matcha powder
• a quarter cup of hot water
• 1 cup of coconut, almond, or oat milk
• optional: 0.5 to 1 tbsp of honey, maple syrup, or sweetener of choice

Instructions:

1. Warm the coconut milk and coconut oil in a pan over medium to high heat.
2. Boil the water. Meanwhile, add the matcha powder to a clean mug. When the water comes to a boil, add it to the matcha and whisk until smooth.
3. When the coconut milk and coconut oil mixture begins bubbling, turn off the heat and stir in the sweetener of choice using a milk wand or whisk. Pour the mixture over the matcha.
4. Serve immediately.

When buying coconut oil, be sure to choose pure versions that are intended for human consumption. People can buy coconut oil in supermarkets, health food stores, and online.

Supplements

Coconut oil is available in supplement form.

People can take coconut oil in capsule form. While supplements may offer convenience and easy dosage control, this is not the best method of consuming coconut oil.

Most supplements contain 1–3 g per capsule, and a person would have to take 13 capsules to get the equivalent of 1 tbsp of coconut oil. Try cooking or baking with it instead.

If people want to buy coconut oil supplements, these are available in supermarkets, health food stores, and online.

Summary

Coconut oil contains high quantities of beneficial medium-chain fatty acids, primarily lauric acid. Adding coconut oil to the diet may lead to health benefits.

However, coconut oil is rich in saturated fats and a high calorie food. People should get less than 10% of their daily calories from saturated fats.

To get any health benefits of coconut oil while minimizing any adverse effects, stick to 1–2 tbsp of coconut oil per day.

Part of chicken's appeal is its versatility. Nearly every cuisine from around the world offers a variety of chicken dishes. Chicken also has a relatively neutral taste, which makes it easy to pair with different flavorings.

Chicken comes in a variety of cuts, including:

• breasts
• thighs
• drumsticks
• wings

Each portion of the chicken contains slightly different calorie, fat, and nutritional counts.

The following is a breakdown of the nutritional value of different parts of a chicken, looking at 3.5-ounce (oz) servings in each case.

It is unlikely that any of the cuts that people find in a grocery store are cut precisely to 3.5 oz, so they need to take this into account when calculating nutritional values per portion.

The United States Department of Agriculture (USDA) recommend 5.5 oz of protein per day for people consuming 2,000 calories. Again, as chicken cuts vary in size, people may want to weigh the chicken to establish its nutritional content.

The totals below are for cooked chicken without added fat or seasonings. Cooking methods and seasonings can add to calorie, fat, sodium, and sugar counts. A person who is trying to keep a healthful diet may want to consider the best ways to cook their chicken.

Boneless, skinless breast

Chicken is a relatively low calorie source of lean protein.

A person should be able to find boneless, skinless chicken breasts easily at their local grocery store. The USDA itemize a typical chicken breast as about 3 oz.

In a 3.5-oz serving of cooked boneless and skinless chicken breast, a person is consuming about 165 calories.

They are also getting:

• 31 grams (g) of protein
• 3.6 g of fat
• 74 milligrams (mg) of sodium
• 1 mg of iron

Skin on and bone in breast

Grocery stores often package chicken breasts with the bones and skin still in place. Some recipes, such as soups, may call for breasts prepared this way. However, the fat content nearly doubles in comparison to skinless and boneless, while the amount of protein decreases slightly.

In a 3.5-oz serving of cooked breast with skin and bones still in place, a person is consuming 197 calories.

They are also getting:

• 30 g of protein
• 7.8 g of fat
• 71 mg of sodium
• 1 mg of iron

Drumsticks with skin on

The drumstick is often a popular option for people. The drumstick is the lower portion of the chicken's leg. Along with the thighs, people consider them a part of the "dark" meat on the chicken.

In a 3.5-oz serving of a cooked drumstick with skin on, a person is consuming 216 calories.

Also, they are getting:

• 27 g of protein
• 11.2 g of fat
• 90 mg of sodium
• 1.3 mg of iron

However, if a person removes the skin, the calories they are eating fall to about 175, and the amount of fat to 5.7 g.

Thighs with skin on

Chicken will contain more calories if a person leaves the skin on.

Thighs are the upper portions of the legs. Along with the drumsticks, people also refer to the thighs as the "dark" meat on the chicken.

In a 3.5-oz serving of cooked thighs with skin on, a person is consuming 229 calories.

Also, they are getting:

• 25 g of protein
• 15.5 g of fat
• 84 mg of sodium
• 1.3 mg of iron

Removing the skin reduces the calories to 209 and the fat content to 10.9 g.

Wings with skin on

Chicken wings are some of the most popular foods for appetizers and parties. They are also the least protein-rich and highest in calories of any of the cuts of chicken.

In a 3.5-oz serving of cooked wings with skin on, a person is consuming 290 calories.

Also, they are getting:

• 27 g of protein
• 19.5 g of fat
• 82 mg of sodium
• 1.3 mg of iron

If a person removes the skin, they will be consuming 203 calories and 8.1 g of fat. Removing the skin increases the protein content to 30 g.

How does skin affect calories?

Certain parts of the chicken, such as the breasts, often come with or without the skin. Typically, shops sell the thighs, wings, and drumsticks with the skin still on.

Skin consistently adds more calories and more fat to the chicken piece.

People who want to reduce their weight can choose to remove the skin either before or after cooking. They need to bear in mind that it is important to always include healthful amounts of fat and calories in their diet, even when trying to lose weight.

The best option is to eat skinless chicken breast, taking into account the calories, fat, and protein values of the different parts of the chicken.

Cooking methods

The healthiest way to cook chicken is to cook without added fats. Some popular ways to do this include:

• baking on a nonstick baking sheet
• using cooking spray instead of oil when pan frying or baking
• steaming
• pressure cooking
• grilling
• air frying

Cooking methods that people should avoid if they want to limit calories and fat include:

• deep frying
• pan frying in oils or butter
• baking with butter or oils
• cooking in marinades with added fat, sugar, or salt

Possible health benefits

A person can include chicken in a wide range of dishes.

Chicken is a lean protein, which means that it offers few calories relative to the quantity a person eats.

The best option for people looking to reduce their calories and avoid fat is skinless chicken breasts.

Both skinless chicken breasts and other cuts of chicken are a rich source of protein. However, the skin and cut of the chicken can add extra calories and fat.

When people add chicken to a balanced diet, it can be a healthful source of protein. Protein helps a person's body rebuild muscle and supports many other functions.

Summary

Chicken is the most healthful when people prepare it with minimal fats and without the skin.

A person should choose cooking methods such as baking, steaming, or pressure cooking to help them avoid consuming more fat and calories than they need.

When seasoning the chicken, a person can choose to use spices that do not contain extra salt and avoid marinades that may add extra sugar, salt, or fat.

Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise.

Here, we look at some of the most effective vitamins and supplements for boosting energy levels.

Ashwagandha

Ashwagandha supplements may help boost energy levels.

Stress and anxiety can contribute to feelings of fatigue and low energy. They can also make people feel less able to cope with daily demands.

Ashwagandha is an adaptogen that could help boost energy levels. Adaptogens are plant derived substances that help the body better manage stress.

The researchers behind a 2012 study found that ashwagandha root extract helped ease stress and anxiety. After 60 days, participants who took ashwagandha had a reduction in stress and cortisol levels compared with those in the placebo group.

They also found ashwagandha to be "safe and well-tolerated."

Results from another study suggest that ashwagandha may help improve endurance during exercise. The researchers found that ashwagandha improved endurance rates in elite cyclists when they took 500 milligram (mg) capsules twice daily.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is an enzyme that exists naturally in the body, particularly in the heart, liver, pancreas, and kidneys. It is an antioxidant that improves energy and strengthens the immune system.

In a 2014 review, researchers found a consistent link between low levels of CoQ10 and fatigue.

Most people can get enough CoQ10 by eating a balanced diet that includes:

• oily fish
• liver or other organ meats
• whole grains

People with certain health conditions and those not getting enough from their diet might wish to ask their doctor about supplementing with CoQ10.

Those taking blood thinners, taking insulin, or receiving cancer treatment should check with a doctor before taking CoQ10.

Mild side effects of CoQ10 might include:

The recommended dosage is 30–90 mg per day, but a person can take as much as 200 mg each day.

Vitamin D

Muscle fatigue is a common symptom in people who do not get enough vitamin D. More than 50% of people across the world are deficient in vitamin D.

Certain people are more at risk of being deficient than others, including:

• older adults
• people with darker skin
• people who get less sun exposure, such as those in colder climates
• people with obesity

The researchers behind a 2013 study found that people with low vitamin D levels had improved muscle efficiency after they received treatment for the vitamin deficiency.

There is also a link between depression and low levels of vitamin D. Fatigue is a common symptom of depression.

One review highlighted a Norwegian study in which more than 400 people with overweight received 20,000 or 40, 000 international units of vitamin D weekly. Over a year, their symptoms of depression reduced significantly compared with those of participants taking a placebo.

B vitamins

As B-12 is found mainly in animal products, vegetarians and vegans may be low in the vitamin.

B vitamins help create energy in cells. Having a deficiency in B vitamins can cause fatigue.

Older adults, vegetarians, and vegans may be at higher risk of a vitamin B-12 deficiency, as it is only in animal products or fortified foods. A B-12 deficiency can cause anemia, making people feel low in energy.

Some athletes take vitamin B-12 supplements to boost their performance. However, research does not indicate that B-12 increases sports performance or endurance in people who have no deficiency.

Asking a doctor about a potential deficiency and maintaining good levels of vitamin B-12 may help a person treat low energy that is due to a deficiency.

Creatine

Creatine is an amino acid that occurs mostly in red meat and seafood. Creatine supplementation increases creatine stores in the muscles and can help improve performance during exercise.

A review in the Journal of the International Society of Sports Nutrition found that creatine was effective in improving performance in high intensity exercise, as well as:

• improving recovery
• helping prevent sports-induced injuries
• reducing the risk of heat-related illness, such as dehydration, when exercising

The study authors also found that both long and short term supplementation is safe and well-tolerated for healthy people of all ages.

It is important to note that some of the researchers received funding from or had affiliations with supplement manufacturers.

Iron

A deficiency in iron can lead to a lack of energy and fatigue. People who have a higher risk of iron deficiency include those who:

• are menstruating
• are pregnant or breastfeeding
• are vegetarian or vegan
• exercise intensely, especially if female
• donate blood regularly

One study looked at unexplained fatigue in menstruating women. The participants who supplemented with iron over 12 weeks had a 47.7% decrease in fatigue. Those in the placebo group had a decrease of just 28.8%.

Eating iron-rich foods with vitamin C can increase absorption, so people should be sure to consume enough fruits and vegetables, especially citrus fruits and leafy greens.

L-theanine

L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance.

A small 2017 study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males. The researchers found that high doses of L-theanine with caffeine improved attention levels the most.

Another study from 2010 found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults. The participants reported feeling less tired with increased alertness.

Side effects and risks

A person can speak to their doctor about how supplements may interact with their medication.

Vitamins and supplements can cause mild side effects in some people. If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor.

The risks of taking supplements and vitamins include:

• Ashwagandha: This herb is generally safe, but it has links to liver damage in rare cases.
• CoQ10: This supplement may interact with blood thinners and insulin medications.
• Vitamin D: It is impossible for a person to get too much vitamin D from the sun, but taking too many vitamin D supplements can cause adverse symptoms and dangerously raise blood levels of calcium.
• Vitamin B: There are no adverse effects associated with taking vitamin B.
• Creatine: This supplement may cause weight gain, as it draws water from the body toward the muscles. People should be sure to drink extra fluids to stay hydrated.
• Iron: Although iron poisoning is rare, taking too much iron can cause an upset stomach, nausea, abdominal pain, and vomiting.
• L-theanine: This supplement contains caffeine and may cause sleep problems and other unwanted effects in some people.

Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement.

Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements.

Summary

Alongside a healthful diet and plenty of exercise, people may find that the vitamins above help boost energy levels and increase performance during exercise.

However, people should check with their doctor before taking any supplements if they are taking other medications or have an existing health condition.

SHOP FOR VITAMINS AND SUPPLEMENTS

All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online:

New research delves into the benefits of potato puree for athletes.

Compared with ingesting water alone, cyclists who ingested potato puree performed as well during an endurance trial as cyclists who consumed a commercial carbohydrate energy gel with the same amount of carbohydrate.

"In conclusion," note the researchers in a recent Journal of Applied Physiology paper on the study, "potato and gel ingestion equally sustained blood glucose concentrations and [time trial] performance."

"Research has shown," says senior study author Nicholas A. Burd, a professor of kinesiology and community health at the University of Illinois at Urbana-Champaign, "that ingesting concentrated carbohydrate gels during prolonged exercise promotes carbohydrate availability during exercise and improves exercise performance."

"Our study aim was to expand and diversify race fueling options for athletes and offset flavor fatigue," he adds.

Although protein and fat can supply energy, the body breaks down carbohydrate much more efficiently to meet the energy demands of high intensity exercise.

Carbohydrate energy gels are ideal race fuels because, not only do they sustain performance, but the body readily digests and absorbs them.

"Potatoes are a whole food based option that fulfills these criteria, yet their impact on performance remains unexamined," write the authors.

Potato puree vs. carbohydrate gel

The study involved 12 healthy cyclists with several years of training and whose weekly cycling distance averaged 165 miles (267 kilometers). Their average age was 31 years old.

The team randomly assigned each participant to one of three race fuel groups: potato puree, carbohydrate gel, and water only. All groups completed a 2-hour cycling challenge and a time trial while consuming their particular race fuel.

The trial had a crossover design, meaning that the groups swapped around so that each participant experienced all three race fuels.

The researchers standardized the cyclists' food intake for 24 hours before the trial.

The cyclists gave blood samples throughout the trials. The researchers also monitored their heart rates, core body temperatures, exercise intensity, and gastric emptying. They also noted gastrointestinal symptoms.

The measures revealed that heart rate, blood glucose, and blood lactate were higher by similar amounts in the gel and potato puree groups when the research team compared them with the water only group. Lactate is a byproduct of muscle metabolism and a marker of exercise intensity.

In addition, time trial performance was the same in the gel and potato puree groups and better than the water only group.

"We found no differences between the performance of cyclists who got their carbohydrates by ingesting potatoes or gels at recommended amounts of about 60 grams per hour during the experiments," notes Prof. Burd.

He remarks that both potato puree and carbohydrate gel gave the cyclists a "significant boost in performance" in comparison to water only consumption.

Savory change to sweet carbohydrate gels

There was a marked difference in gastrointestinal effects, however. The potato puree group experienced more bloating, pain, and flatulence than the gel and water only groups.

Prof. Burd suggests that these symptoms could be because it takes a larger volume of potato puree to yield the same amount of glucose as that in gels.

"Nevertheless," comment the authors, "average [gastrointestinal] symptoms were lower than previous studies, indicating that both (carbohydrate) conditions were well tolerated by the majority of the study's cyclists."

They note that, as a cheap wholefood that is dense in nutrients, potatoes offer athletes a promising race fuel option. In addition, they provide a savory alternative to sweet carbohydrate gels.

The Alliance for Potato Research and Education sponsored the study.

"All in all, our study is a proof-of-concept showing that athletes may use whole food sources of carbohydrates as an alternative to commercial products to diversify race fueling menus."

Prof. Nicholas A. Burd

New research suggests that fatty tissue accumulated in the airways may contribute to asthma in some cases.

In the United States, as well as across the world, obesity has become a top health issue. According to data cited by the National Institute of Diabetes and Digestive and Kidney Diseases, in the U.S. alone, more than one in three adults have obesity.

While this condition is associated with a heightened risk for many other health problems, it is unclear through which mechanisms it contributes to some of these issues.

One such mysterious link is that between obesity and asthma. Although researchers have provided different explanations for it, how obesity contributes to respiratory problems remains unclear.

Now a study whose results appear in the European Respiratory Journal shows that fatty tissue can accumulate in the airway walls. It explains how this may be problematic for people who are overweight or who have obesity, as it may contribute to the development of respiratory conditions, such as asthma.

"Our research team studies the structure of the airways within our lungs and how these are altered in people with respiratory disease," explains first author John Elliot, from Sir Charles Gairdner Hospital in Perth, Australia.

"Looking at samples of lung, we spotted fatty tissue that had built up in the airway walls. We wanted to see if this accumulation was correlated with body weight," he continues.

'Excess fat accumulates in the airway walls'

To do this, the researchers analyzed lung samples collected post-mortem from 52 lungs that people had donated for research. Of this total, 15 had not had asthma, 21 had had asthma but died due to unrelated causes, and 16 had died due to asthma-related causes.

The investigators used special dyes to study the structure of 1,373 airways to identify how much, if any, fatty tissue was present in them. The researchers also looked at data regarding each donor's body mass index (BMI).

The team discovered that fatty tissue does build up in airway walls. They also found that the higher a person's BMI, the more fat accumulates in the airways.

Additionally, the fat buildup may affect the normal structure of the airways, blocking them and causing inflammation in the lungs, which, in turn, may contribute to asthma and other respiratory problems.

"Being overweight or obese has already been linked to having asthma or having worse asthma symptoms," notes co-author Peter Noble, Ph.D.

"Researchers have suggested that the link might be explained by the direct pressure of excess weight on the lungs or by a general increase in inflammation created by excess weight. This study suggests that another mechanism is also at play," he says.

"We've found that excess fat accumulates in the airway walls where it takes up space and seems to increase inflammation within the lungs. We think this is causing a thickening of the airways that limits the flow of air in and out of the lungs, and that could at least partly explain an increase in asthma symptoms."

Peter Noble, Ph.D.

Going forward, the researchers hope to confirm the relationship between obesity, fatty tissue in the respiratory system, and pulmonary health problems. They are also interested in finding out whether weight loss could reverse the potential impact of obesity on respiratory health.

Prof. Thierry Troosters — President of the European Respiratory Society, who did not participate in the present study — comments on the researchers' discovery. He says that "[t]his is an important finding on the relationship between body weight and respiratory disease because it shows how being overweight or obese might be making symptoms worse for people with asthma."

"This goes beyond the simple observation that patients with obesity need to breathe more with activity and exercise hence adding to their ventilatory burden. The observation points at true airway changes that are associated with obesity," he emphasizes.

Prof. Troosters acknowledges that further research is needed to understand the association between obesity and poor respiratory health better. However, he also encourages individuals with asthma or similar conditions to keep a close eye on their weight.

"We need to investigate this finding in more detail and particularly whether this phenomenon can be reversed with weight loss. In the meantime, we should support asthma patients to help them achieve or maintain a healthy weight," he says.