The presence of anti-inflammatory nutrients, antioxidants, and healthy fats makes olive oil the best choice for gaining several health benefits. However, some researchers do not agree with the healthy effects of dietary fats in olive oil. However, most of the research proves that olive oil, especially extra virgin oil, is beneficial for your health. Let’s try to comprehend the Health Benefits of Olive Oil!
Olives are categorized as fruits and sometimes it is controversial to categorize olive extract as olive oil juice or olive oil. Research suggests that the extract of olives is different in nature as compared to other fruit juices such as apple juice or mango juice. People have been using olive oil for centuries, for cooking purposes and as a remedy for sore throat and wounds, as skin moisturizer and to strengthen hair.
Thus this green oily juice is a healthier component of your diet. Consumption of olive oil regularly is associated with several health benefits.
Types of Olive Oils
Based on nutritional contents, the olive oils are categorized in different types. Differences in the quantities of beneficial chemical compounds such as polyphenols help you to classify olive oil into different groups.
Extra Virgin Olive Oil: A popular type of olive oil called extra virgin olive oil is rich in antioxidants and polyphenols. Its reason is that it is processed only one time while other types are processed several times. More processing leads to the loss of more antioxidants and polyphenols.
Virgin Olive Oil: This is a slightly more processed firm than extra virgin olive oil. It is still enriched with antioxidants and polyphenols but slightly less than EVOO. It also has a mild flavor.
Next types are classified with the names of:
- Light Olive Oil.
- Pure olive oil.
- Refined Olive Oil.
They contain much less beneficial polyphenols and antioxidants.
What is the Medically Recommended Amount of Olive Oil?
Studies suggest that the average recommended intake of olive oil depends on your sex age and activity level. The Institute of Health and Disease Control recommended just two tablespoons, nearly 25 grams of olive oil per day.
Health Benefits of Olive Oil
Monounsaturated fatty acids are found in olive oil in abundance and these MUFAs are the best remedy for lowering the levels of “bad cholesterol” (LDL) and increasing the levels of “good cholesterol” (HDL;) in your blood. Olive oil has the highest amount of unsaturated fatty acids than all other plant-based oils.
Along with its anti-inflammatory and antioxidant properties olive oil is also good for reducing plaque accumulation in your arteries that may lead to serious chronic diseases, including heart diseases, different types of cancer, and autoimmune diseases. More health benefits of olive oil to your diet are:
Prevent Stroke
A disturbance in blood flow due to bleeding or a blood clot can lead to stroke. According to the analytical review report of the World Health Organization heart stroke is the second most common reason for deaths around the world. Studies have explained extensively that the risks of stroke can be decreased with the use of olive oil.
Research explains that olive oil is rich in monounsaturated fats that are associated with a reduction in the risk of heart disease and stroke.
However, recent studies published in 2023 in a journal revealed that there is no strong relationship between stroke risk and olive oil intake. Whenever you experience the symptoms of a stroke, talk to your doctor immediately, they will help you to adopt some lifestyle and dietary changes to prevent the stroke.
Protection Against Disease
The most common cause of death around the world is heart attack. A few decades ago, medical analytical studies showed that a Mediterranean diet may help reduce the death rate caused due to heart attacks. The Mediterranean diet has large amounts of extra virgin olive oil as a key ingredient. However, the research about the relationship between heart disease and olive oil is mixed.
A 2020 study suggests that olive oil can help reduce blood lipids and inflammation in the body with a healthy increase in HDL (good cholesterol).
On the other hand, 2023 research revealed that adding olive oil into your diet on a daily basis does not have much effect on blood lipid concentration.
Some studies support the idea that olive oil is effective for lowering blood pressure which is a major cause of premature death or heart attack.
You can consider olive oil in your diet if you have a family history of heart disease.
Prevent Weight Gain and Obesity
Excessive eating of calories may cause an abrupt weight gain with an accumulation of unhealthy fats in your body’s different parts. However, some studies have found that a diet rich in olive oil has favorable effects on body weight. A 2019 study revealed that diets having higher amounts of olive oil can promote weight loss as compared to diets low in olive oil.
However, research supports the idea that consuming specific types of foods can lead to weight gain and olive oil is also included in such foods. However, if you are thinking of adding olive oil to your daily diet but are confused about how much is suitable for you, talk to your doctor. They can provide accurate recommendations regarding olive oil intake.
Prevention of Alzheimer’s Disease
Alzheimer’s disease is a neurodegenerative disorder that is a leading cause of death around the world. In this condition, one may build up beta-amyloid plaques inside the brain cells that cause a decline in memory and cognitive abilities. A 2023 study revealed that olive oil intake is associated with a reduction in developing risk factors for Alzheimer’s disease and cognitive impairment. Olive oil does this by minimizing the beta-amyloid plaques, oxidative stress, and neuroinflammation.
However, the research is not enough to fully determine the impacts of olive oil on Alzheimer’s disease.
Treatment of Rheumatoid Arthritis
Deformed and painful joints lead to Rheumatoid Arthritis. The exact cause of this condition is unknown but studies have explained that it is caused due to an attack of the immune system on healthy cells by mistake. Studies also suggest that olive oil intake is associated with limiting inflammatory markers and reducing the severity of rheumatoid arthritis symptoms. Recent research proves that olive oil helps in decreasing CRP levels which may lead to disease progression and inflammation. However, limited research analysis supports the effects of olive oil on rheumatoid Arthritis.
Antibacterial Properties
Certain compounds present in olive oil can kill or inhibit the harmful bacteria. These Are antibacterial compounds. One of the most effective antibacterial compounds, Helicobacter pylori is a bacterium that stays in your stomach and can cause stomach cancer and stomach ulcers. A 2023 study explored that extra virgin olive oil fights with certain strains of this bacterium and kills them. However, the research was not done on humans therefore you cannot completely rely on this information. More authentic research on humans is required to confirm olive oil’s effectiveness as an antibacterial agent.
Rich in Monounsaturated Fats
Olive Oil is extracted from olive fruit. It contains a large amount of saturated fats, but the major types are polyunsaturated, including omega-3 and omega-6 fatty acids. The most prominent of all these fatty acids, oleic acid, is a monounsaturated fat that accounts for 75% of the total nutritional content of olive oil.
Studies have shown that oleic acid is effective in reducing oxidative stress and inflammation. Moreover, it is beneficial for controlling the genes linked to cancerous cells in the body.
Research suggests that monounsaturated fats are highly resistant to heat, making them a good choice for cooking purposes.
Contains Large Amounts of Antioxidants
Olive oil has vitamins in moderation. The most abundant types of vitamins it has are vitamin E and Vitamin K. In addition, olive oil is also rich in antioxidants that play an active role in biochemical reactions happening in your body. Studies show that antioxidants affect your central nervous system and cardiovascular system positively. They also minimize the risk of chronic diseases and inflammation. Antioxidants present in olive oils are so powerful that they can protect your blood cholesterol from oxidation and lead to a reduction in the risks of heart diseases.
Anti-Inflammatory Properties
Anti-inflammatory foods help reduce inflammation that may lead to certain serious health issues, including:
Arthritis.
Type 2 diabetes.
Obesity.
Cancer.
Heart diseases.
Alzheimer’s disease.
Metabolic syndrome.
Olive oil has certain anti-inflammatory compounds that may help reduce inflammation and protect against certain fatal diseases. The Most prominent antioxidant substance found in olive oil, oleocanthal, works as a non-steroidal anti-inflammatory drug and reduces the levels of certain inflammatory markers.
Reduce Type 2 Diabetes Risk
Olive oil is an effective remedy for protection against type 2 diabetes. Studies show that people living with type 2 diabetes, taking olive oil products every day to fight against diabetes are less likely to worsen the symptoms of the disease.
Olive oil contains oleanolic acid that reduces the risk of type 2 diabetes by decreasing the levels of blood sugar rapidly. This substance also controls the amounts of fasting plasma glucose to limit the symptoms of type 2 diabetes.
Anticancer Properties
According to recent research, cancer has become the top cause of death around the world. Researchers also revealed that inhabitants of Mediterranean areas have lower risks of developing cancer because Mediterranean cuisines include olive oil which may be the reason for the low risk of developing cancer.
Meta-analysis in 2019, exposed that olive oil has certain types of antioxidants that help reduce oxidative damage which may be a key cause of cancer development.
However, more research is needed to confirm the effectiveness of olive oil for protection against cancer.
Help You Live Longer
Although very little research is found with results that show olive oil is best for your overall health. However, ancient studies suggested that incorporating olive oil into your diet is beneficial for your overall health. So it makes sense that adding extra virgin olive oil to your daily diet may help you live longer.
Research showed that high olive oil consumption is associated with a lower risk of chronic diseases, heart diseases, and cancer. This means olive oil reduces the death rate.
Why is it Important to Use Extra Virgin Olive Oil?
Extra virgin olive oil is associated with more health benefits than refined olive oil. Because extra virgin oil is rich in certain bioactive compounds and antioxidants that refined olive oil lacks. This statement shows that refined olive oil is deprived of many beneficial nutrients.
Always read carefully the ingredients list printed on the label of olive oil available in the market because many oils labeled as extra virgin often have been mixed with other refined oils making them imperfect for use.
Is Drinking Olive Oil Recommended?
You can use extra virgin olive oil for cooking, dressing, and topping your delicious recipes. These are more appropriate ways to incorporate olive oil into your daily diet plan. In this way, olive oil can add flavor and nutrition to your foods.
If you don’t prefer to use it for baking purposes, you can use it in desserts. Some people don’t like its strong flavor, if you’re one of them try to use a light olive oil. It has a milder taste and is refined but it contains fewer antioxidants too.
Conclusion
Olive oil has several beneficial nutrients that help maintain your overall health. Health benefits of olive oil include improvement in the health of your joints, bones, heart, heart vessels, and brain as well. The presence of powerful anti-cancer, anti-inflammatory, and antioxidant compounds makes it an incredibly nutritious oil that helps you protect yourself against certain chronic diseases. However, always use its extra virgin firm to get more health benefits and use it in moderation to avoid any side effects.
