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 how olive oil benefits our body, ways to include it in our everyday diet, possible adverse reactions, and helpful advice to keep in mind, and a final remark on why adding this oil to a balanced diet is beneficial.
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.
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.
How Olive Oil Benefits Our Body?
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6.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.
7. 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.
8. 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.
9. 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.
10. 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.
11. 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.
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.
How to Use Olive Oil?
1. 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.
2. 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.
3. Dipping Sauce: Blend olive oil with herbs, spices, and a hint of balsamic vinegar to whip up a scrumptious dipping sauce for your bread.
4. 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.
5. 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:
1. 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.
2. 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.
3. 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.
4. 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.
Tips to Consider:
1. Keep it Cool and Dark: To keep olive oil at its best, it’s important to keep it in a cool, dark spot, shielded from both heat and light. This will help preserve its flavor and health benefits. It’s best to use it within a few months after opening for optimal taste and health advantages.
2. Opt for Extra Virgin Olive Oil: Extra virgin olive oil (EVOO) stands out as the purest and least refined version of olive oil. It keeps more vitamins and antioxidants than its refined counterparts.
3. Verify the Source: Make sure the olive oil you buy is genuine. Look for labels that indicate it’s certified and steer clear of oils that are described as light or pure, as these might have been processed too much.
4. Watch Your Servings: While olive oil is good for you, it’s important to eat it in moderation because it’s high in calories. A couple of tablespoons daily is enough to enjoy its health benefits.
5. Try Different Varieties: Olive oil comes in a range of flavors, influenced by the type of olives and the area they’re grown in. Try out various kinds to discover which one you like the most.
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
1. Can olive oil assist in weight loss?
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.
2. Is it safe to cook with olive oil?
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.
3. Can olive oil enhance the health of skin and hair?
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.
4. What sets apart extra virgin olive oil from standard olive oil?
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.
5. What are the health advantages of olive oil?
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.
6. How should olive oil be kept?
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
