A little over two years ago I started using coconut oil as my primary oil of choice for both cooking and for some medicinal uses. Recently there have been a number of articles on the pros and the cons of non-hydrogenated virgin coconut oil.

Let's start with the misconception that coconut oil is bad for you because of it's saturated fat content. A recent Harvard Medical School study noted coconut oil may actually raise your good HDL cholesterol, which is great news for virgin coconut oil lovers. Now coconut oil is high in saturated fats, which fall into three categories: Short chain fatty acids, medium chain fatty acids and long-chain fatty acids based on the number of carbon molecules they contain.

Coconut oil contains both the long chain palmitic acid, which is not great, and about 50 percent is made up of lauirc acid, which is a medium chain fatty acid. What researchers have found is that the medium chain fatty acid lauirc seems to help raise your HDL levels. Coconut oil also contains about 7 percent of another fatty acid capric, which studies have shown may stimulate anti-microbial activity.

Here are a few other great aspects of coconut oil and how it relates to better health and fitness.

• Coconut oil is a great fuel for your body. Since the saturated fat in coconut oil is made up of mostly medium chain fatty acid, it is easily digestible and can be converted into quick energy. The body can efficiently produce more energy from those medium chain fatty acids than any other type of fatty acid chain. If you read my column on being fat adapted you will understand the importance fat plays as fuel for your exercise.

• Coconut oil has also been shown to slow the formation of lactic acid in your system. It seems that the palmitic acid in coconut oil, which is one of those "not so good for you" long chain fatty acids, may actually help suppress lactic acid, which is can be a benefit during exercise.

• Coconut oil improves digestion and absorption of vitamins and minerals like calcium and magnesium that need fats to absorb effectively.

• Coconut oil has been shown to improve the body's use of blood glucose and improves insulin secretion and absorption.

• Coconut oil is a natural antioxidant. It protects the body from free radical damage and has been used to slow degenerative diseases. The lauric acid in coconut oil is converted into monolaurin in our bodies. Monolaurin has been shown to be an antiviral, and antibacterial and is also found in human breast milk. Clearly these factors help support your body's immune function.

• Coconut oil easy to cook with and apply to your skin or hair. The oil turns to a colorless liquid above 76 degrees and solidifies at temperatures below that. Coconut oil has a long shelf life, about two years, and is slow to oxidize. It adds a mild coconut flavor to foods when used for cooking and is very stable at high cooking temperatures.

• Coconut oil is a great natural massage oil and your skin absorbs it so it does not leave you an oily mess. It forms a barrier on your skin and is a great moisturizer. Coconut oil, when applied to your hair, seems to help strengthen and protect it from sun damage. Some people use it as a nature way to treat dandruff and dry scalp.

As you can see, the benefits of coconut oil for both health and fitness are amazing. Coconut oil has so many different aspects in how it can be used for cooking, health care and fueling your body it is a must have in any health and fitness lifestyle.

Judd Jones is a director for the Hagadone Corp.