Olive
oil, frequently referred to as "liquid gold," has been a cornerstone
of Mediterranean cuisine for ages. This adaptable oil is celebrated not just
for its wonderful taste but also for its wide range of health advantages.
Although we might not drink olive oil in the manner we do with apple or orange
juice, there's a historical reason for its widespread use. It's favored for
cooking, as a moisturizer for the skin, to enhance the condition of hair, and
even as a treatment for coughs, sore throats, and cuts.
This
article will explore why olive oil benefits our body, ways to include it in our
everyday diet, possible adverse reactions, and helpful advice to keep in mind.
Overview:
Olive
oil is derived from the fruit of the olive tree (Olea europaea) and contains a
high concentration of monounsaturated fats, vitamins, and antioxidants. It
plays a crucial role in the Mediterranean diet, linked to a variety of health
advantages. Olive oil serves not just in culinary applications but also in
health and beauty uses, due to its rich nutrient content.
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| Why olive oil benefits our body? |
Types of olive oils:
Although
olive oil offers numerous health advantages, it's important to recognize that
various olive oil varieties differ in their nutritional content. This
discrepancy arises due to their differing levels of beneficial elements such as
polyphenols (compounds known for their anti-inflammatory and antioxidant
properties) and other antioxidants.
Virgin olive
oil (VOO) is slightly less processed than EVOO, retaining a significant portion
of the olive's polyphenolic and antioxidant content, albeit in lower amounts
compared to EVOO. It also has a more subtle taste.
Extra virgin
olive oil (EVOO) is the richest in polyphenols and antioxidants. This is
attributed to its single-processing method, in contrast to other varieties that
undergo more extensive processing, which results in a higher loss of
polyphenols and antioxidants.
In end, light,
pure and refined olive oils undergo the least processing, resulting in the
mildest taste and the lowest concentration of beneficial compounds.
Nutritional value of olive
oil:
Per
Tablespoon (14 grams) –
Calories:
119, Total Fat: 14 grams, Saturated Fat: 2 grams, Monounsaturated Fat: 10 grams,
Polyunsaturated Fat: 1.5 grams, Vitamin E: 1.9 mg (10% of Daily Value), Vitamin
K: 8.1 mcg (10% of Daily Value), Antioxidants: High in polyphenols and oleic
acid.
Olive
oil, especially extra virgin olive oil, is a nutrient-rich food that provides
numerous health benefits while adding flavor to your dishes.
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| Using olive oil has numerous health benefits |
Why olive oil benefits our body?
1. Managing weight:
Despite
being high in calories, olive oil can assist in managing weight. The beneficial
fats help increase feelings of fullness, decreasing the chance of consuming too
much. Adding olive oil to a well-rounded diet can support weight maintenance.
Research indicates that diets rich in monounsaturated fats, such as those found
in olive oil, can result in greater weight loss than diets low in fat. Olive
oil also plays a role in stabilizing blood sugar, curbing hunger, and providing
steady energy.
2. Benefits
for skin and hair:
Olive
oil acts as a natural moisturizer and is frequently used in beauty products for
both skin and hair care. It can moisturize and nourish the skin, diminish the
appearance of aging, and treat skin conditions like eczema. For hair, olive oil
can strengthen, enhance shine, and improve overall health. Its high levels of
vitamins E and K, along with antioxidants, assist in repairing skin and hair
damage, offering a protective shield against environmental harm.
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| Olive oil acts as a natural moisturizer to skin |
3. High in antioxidants:
Olive
oil is rich in antioxidants, including vitamin E and polyphenols. These
substances protect the body from oxidative stress, which can harm cells and
lead to aging and diseases. Antioxidants also bolster the immune system and
overall well-being. The polyphenols in olive oil, such as hydroxytyrosol and
oleuropein, possess potent abilities to neutralize damaging molecules that can
cause harm to cells.
4. Anti-Inflammatory
effects:
Long-term
inflammation is associated with a range of illnesses, such as cancer,
arthritis, and heart disease. Olive oil contains anti-inflammatory elements
like oleocanthal, which can decrease inflammation and lower the likelihood of
developing chronic illnesses. Oleocanthal acts in a manner similar to
ibuprofen, a widely used anti-inflammatory medication, yet without the adverse
effects. Consuming olive oil regularly can aid in the management of
inflammatory conditions like rheumatoid arthritis and inflammatory bowel
disease.
5. Cardiovascular benefits:
Olive
oil is abundant in monounsaturated fats, especially oleic acid, which is
recognized for its ability to decrease harmful cholesterol (LDL) and boost
beneficial cholesterol (HDL). This contributes to the prevention of
cardiovascular diseases and strokes. The antioxidants present in olive oil,
like polyphenols, also safeguard the heart by diminishing inflammation.
Research indicates that consistent use of olive oil can lower blood pressure
and enhance the function of blood vessels, which is essential for keeping the
cardiovascular system healthy.
6. Supports
digestive well-being:
Olive
oil can enhance digestive health by encouraging the production of digestive
enzymes and bile. It also aids in preventing constipation by facilitating
regular bowel movements. The anti-inflammatory nature of olive oil can calm the
digestive system and alleviate symptoms of gastritis. Moreover, olive oil
supports the absorption of fat-soluble vitamins (A, D, E, and K), thereby
improving the overall absorption of nutrients.
7. Boosts brain function:
The
beneficial fats present in olive oil play a crucial role in maintaining brain
health. Consuming olive oil regularly can enhance brain function and possibly
lower the chances of developing Alzheimer's disease and other degenerative
brain conditions. The anti-inflammatory and antioxidant characteristics of
olive oil also play a part in safeguarding brain cells. Research published in
the journal Neurology revealed that individuals following a Mediterranean diet
high in olive oil experienced a much lower likelihood of experiencing cognitive
decline.
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| Intake olive oil help maintaining brain health |
8. Could
lower the risk of type 2 diabetes:
Olive
oil could play a role in reducing the risk of type 2 diabetes. A 2019 study
showed that individuals with prediabetes who consumed 55 mL of oleanolic
acid-rich olive oil daily were 55% less likely to develop diabetes compared to
those in the control group. A 2017 review also demonstrated that olive oil
supplementation significantly decreased blood sugar levels and fasting plasma
glucose in individuals with type 2 diabetes.
9. Reducing cancer risk:
The
deep antioxidant levels in olive oil, especially its polyphenols and oleic
acid, suggest it may have anti-cancer effects. These substances can lower
oxidative stress and inflammation, which are factors in the development of
cancer. Certain studies propose that eating olive oil may lead to a decreased
risk of breast cancer and cancers affecting the digestive tract.
10. High
in beneficial monounsaturated fats:
Olive
oil is the natural extract made from olives, the fruit of the olive tree. It
contains about 13.8% saturated fat and 10.5% polyunsaturated fats, including
omega-6 and omega-3 fatty acids. However, the main type of fat in olive oil is
oleic acid, a monounsaturated fat that accounts for 71% of the oil's
composition. Research indicates that oleic acid can lower inflammation and
oxidative stress, and might even have positive effects on genes associated with
cancer. Monounsaturated fats are also very stable at high temperatures, making
extra virgin olive oil a good option for cooking.
11. Could help prevent Alzheimer’s disease:
Alzheimer’s
disease is one of the most prevalent forms of neurodegenerative disorders
globally. A key aspect of the disease is the accumulation of beta-amyloid
plaques within brain cells, which can lead to a decrease in cognitive function
and memory loss. A study suggested that olive oil might lower the risk of
Alzheimer’s disease and cognitive decline by reducing beta-amyloid plaques,
neuroinflammation, and oxidative stress.
12. Can relieve
symptoms of rheumatoid arthritis:
Rheumatoid
arthritis is an autoimmune condition marked by swollen and painful joints.
Although its exact cause remains unclear, it involves the immune system
mistakenly attacking healthy cells. However, some evidence supporting olive
oil's effectiveness in treating rheumatoid arthritis is limited.
13. Contains antibacterial properties:
Olive
oil contains substances that may inhibit or eliminate harmful bacteria. One
such bacterium is Helicobacter pylori (H. pylori), which inhabits the stomach
and is linked to the development of stomach ulcers and stomach cancer.
How to
use olive oil?
- Cooking: Utilize olive oil for frying, baking, and barbecuing.
Its high temperature resistance makes it ideal for a variety of culinary
techniques. Pour it over your veggies, meats, and seafood for an extra kick of
taste and nutritional value.
- Salad dressings: Olive oil serves as a fantastic foundation for making
salad dressings. Blend it with vinegar, lemon juice, or mustard for a
nutritious and flavorful dressing option.
- Dipping
sauce: Blend olive oil with herbs,
spices, and a hint of balsamic vinegar to whip up a scrumptious dipping sauce
for your bread.
- Baking: Substitute olive oil for butter or other oils in your
baking endeavors. It's perfect for cookies, muffins, and loaves, contributing
to their moistness and a mild taste.
- Topical use: Massage olive oil directly onto your skin and hair for a natural moisturizer or remedy. It can also be used as a makeup remover, lip balm, or to alleviate dry skin.
Side effects of olive oil:
Olive
oil is usually safe and beneficial for health, but too much of it can result in
some negative effects:
- High
in calories: Olive oil is packed
with calories, containing approximately 120 calories per tablespoon. Eating too
much can result in weight gain if not balanced with other food groups.
- Allergic
responses: While uncommon, some individuals
might have allergic responses to olive oil, including skin irritations or
breathing problems. If you're allergic to olives or anything made from them,
steer clear of using olive oil.
- Upset stomach: Eating too much olive oil might lead to stomach
problems like diarrhea. It's advisable to begin with small quantities and
slowly increase your intake.
- Drug interactions: Olive oil might interfere with some drugs, like those
used to thin blood. If you're taking any medication, it's important to talk to
your doctor before increasing your olive oil intake significantly.
Conclusion:
Olive
oil is a nutritional powerhouse, providing a wide range of health advantages,
including benefits for the heart, enhanced brain performance, and improved skin
health. Adding this adaptable oil to your meals and daily activities can boost
your general health. Nonetheless, it's crucial to use it sparingly and be
mindful of possible adverse reactions. By selecting top-notch extra virgin
olive oil and utilizing it correctly, you can reap its numerous rewards and
integrate it effectively into your healthy way of living.
FAQ:
Q1. Is
it safe to cook with olive oil?
Answer:
Absolutely, olive oil is safe for cooking. Extra virgin
olive oil has a high smoke point of approximately 375°F (190°C), making it
suitable for various cooking techniques like sautéing and roasting. However,
it's advisable to avoid high-temperature frying with EVOO to retain its
nutritional value.
Q2.
What are the health advantages of olive oil?
Answer:
Olive oil provides a variety of health advantages, such
as better heart health, lower inflammation, and defense against oxidative
damage. It also supports brain function, assists in digestion, and helps
maintain healthy skin and hair.
Q3.
Can olive oil assist in weight loss?
Answer:
Although olive oil is high in calories, its beneficial
fats can increase feelings of fullness, leading to a reduction in total calorie
consumption. Adding olive oil to a well-balanced diet can help with weight
control and support overall metabolic health.
Q4.
Can olive oil enhance the health of skin and hair?
Answer:
Indeed, olive oil acts as a natural moisturizer packed
with vitamins E and K and antioxidants. It can hydrate and nourish the skin,
diminish the appearance of aging signs, and treat skin conditions like eczema.
For hair, olive oil can strengthen, enhance shine, and improve the overall
health of the hair.
Q5.
What sets apart extra virgin olive oil from standard olive oil?
Answer:
Extra virgin olive oil (EVOO) is considered the purest
form of olive oil, produced from unadulterated, cold-pressed olives without any
chemical treatments. It boasts a superior taste and contains more nutrients and
antioxidants than standard olive oil, which might undergo refining and blending
with other oils.
Q6.
How should olive oil be kept?
Answer:
Olive oil should be stored in a cool, dark area, shielded
from heat and light, to keep its quality and prevent it from oxidizing. It is
recommended to use it within a few months after opening for optimal flavor and
health benefits.
Reference used:
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil
https://en.wikipedia.org/wiki/Olive_oil
https://pharmeasy.in/blog/health-benefits-of-olive-oil/
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