Understanding the Composition of Coconut Oil
Coconut oil is about 99% fat, mostly triglycerides. Triglycerides are made of a glycerol molecule with three fatty acids. They are the main way that plants and the body store energy. Unrefined oils, including coconut oil, also contain other lipids, such as phospholipids.
Where Phospholipids in Coconut Oil Come From
Phospholipids are naturally found in the coconut's meat. They are in the cell membranes and oil-rich parts of the coconut. During oil extraction, some of these phospholipids move into the oil. The result is crude coconut oil, which has small amounts of phospholipids.
Several types of phospholipids have been found in coconut extracts:
- Phosphatidylcholine (PC)
- Phosphatidylethanolamine (PE)
- Phosphatidylserine (PS)
These phospholipids are also found in other plants and animals.
How Refining Affects Phospholipids
Refining affects the amount of phospholipids in coconut oil. In refining, a process called 'degumming' is used. Water is added to the crude oil, which causes the phospholipids to clump together and form 'gums'. These gums are then removed.
Degumming has several benefits:
- Longer shelf life: It prevents sediments from forming over time.
- Purer oil: It results in a clearer oil.
- Better quality: It improves the final product's quality.
Refined coconut oil has very little phospholipids. Virgin coconut oil, which is minimally processed, retains some of these phospholipids.
Comparing Phospholipids and Triglycerides in Coconut Oil
| Feature | Phospholipids | Triglycerides |
|---|---|---|
| Primary Function | Part of cell membranes; act as emulsifiers. | Main form of energy storage. |
| Molecular Structure | Glycerol backbone, two fatty acid tails, and a phosphate head. | Glycerol backbone and three fatty acid tails. |
| Nature | Amphipathic (both water-loving and water-repelling). | Hydrophobic (water-repelling). |
| Amount in Oil | Trace amounts in crude oil; mostly removed during refining. | Makes up most of coconut oil (approx. 96-99%). |
| Dietary Importance | Essential for cell function; found in foods like eggs and soy. | Primary energy source from fats. |
Other Food Sources of Phospholipids
Coconut oil is not a major source of phospholipids. Other foods are better sources. Good sources include:
- Eggs: Egg yolks are a well-known source of lecithin, a mixture of phospholipids.
- Soybeans: Lecithin is extracted from soybeans.
- Fish: Fatty fish like salmon and anchovies contain phospholipids.
- Sunflower seeds: Another source for lecithin extraction.
- Milk: Milk also contains phospholipids.
Supplements are available from these sources.
Conclusion: Phospholipids in Coconut Oil
The amount of phospholipids in coconut oil depends on how it's processed. Crude or virgin coconut oil has trace amounts. However, coconut oil is not a significant source of phospholipids in the diet. Most of the fat in coconut oil is triglycerides. Refining removes phospholipids to extend shelf life and improve clarity. For dietary phospholipids, it's better to get them from other sources or supplements.
For more information on lipids and diet, see publications from the National Institutes of Health.
