12 Interesting Health Benefits of Olive Oil

It's an unexpected joy when something delicious turns out to be good for you - and if you haven't learned that about olive oil, you need to!

Olive oil has been a staple of Mediterranean culture for thousands of years, dating back to the ancient Greeks and Romans, and remains the region's most popular cooking oil to this day. In fact, nutritionists believe that the Mediterranean Sea is home to some of the longest living people because their daily diet is rich in healthy fats from oils. olives, nuts, and fatty fish. . Compared to other edible oils, olive oil has a unique ability to provide improvement for chronic and degenerative diseases thanks to the powerful polyphenolic compounds found in extra virgin olive oil in high quantities. of monounsaturated fat (MUFA) in all levels. . Because of this, olive oil consumption has been linked to everything from better cholesterol levels to better mood to stronger bones.

Here are some interesting health benefits of research

1. It’s packed with polyphenols.

Virgin olive oil is a source of polyphenols, natural bioactive compounds with antioxidant properties found in plant foods such as fruits, vegetables and olives. Polyphenols are beneficial for health, in part because they fight oxidative stress, a type of stress in the body that damages lipids, proteins, and DNA in ways that contribute to disease. heart, cancer, and diabetes and disability. The two major polyphenols found in olive oil are hydroxytyrosol and oleocanthal, which have antioxidant, anti-inflammatory, anticancer, neuroprotective, and antimicrobial properties.

2. It may reduce risk of certain cancers.

Although no diet is a miracle cure for cancer prevention, consuming olive oil may be one of the reasons why cancer rates are so low in Mediterranean countries. The results of a recent 2020 study suggest that extra virgin olive oil induces changes in bacteria associated with colorectal cancer prevention; and previous research has shown that women who eat olive oil have a lower risk of colon cancer and breast cancer. Several components of olive oil have shown anti-cancer properties, including oleic acid, hydroxytyrosol, oleocanthal, phytosterols, and squalene.

3. It strongly promotes cardiovascular health.

Olive oil is considered heart-healthy for (many) good reasons. In the well-known PREDIMED study, those who ate a Mediterranean-style diet that included more than 4 tablespoons of extra virgin olive oil per day had a lower risk of developing heart disease and their combined risk of stroke. . disease is about 30% less than those who follow a low-fat diet. EVOO has been linked to better cholesterol levels and lower blood pressure. Oleic acid (the largest MUFA in all levels of olive oil) and various polyphenols stand thanks, given their ability to reduce inflammation and oxidative stress, changing cholesterol levels in the blood. But you don't need to consume more than 4 tablespoons of olive oil per day to get its benefits. In fact, the United States Food and Drug Administration (FDA) says that there is good evidence to support the claim that eating 1 ½ tablespoons of oils high in oleic acid, including olive oil, can reduce the risk of heart disease, as long as they. replace high fat/fat with saturated fat and do not increase the number of calories you eat in a day.

4. It supports healthy mental outlook + mood..

The brain nutrients found in olive oil can also help improve your mood. In fact, interesting studies from 2010, 2017, and 2019 all support a growing body of research suggesting that a Mediterranean-style diet can help treat depression! In one of the studies, 30% of the participants went into remission for their major depression after 12 weeks of a Mediterranean diet that included olive oil. Other studies show that healthy fats in olive oil support the central nervous system, helping the nerves to work properly and increasing serotonin, a neurotransmitter that supports mood.

5. It supports healthy memory + brain function. 

Oxidative stress is involved in the progression of neurodegenerative diseases, including Alzheimer's disease. But polyphenols in virgin olive oil, especially oleocanthal, act as powerful antioxidants that can help prevent this effect. A 2019 animal study found that olive oil rich in oleocanthal helped restore healthy blood brain barrier function and reduce neuroinflammation in a way that could slow the progression of Alzheimer's disease.

7. It may boost bone health + strength. 

In the weird-but-true category: A 2018 study revealed increased bone density among women who had the highest intake of olive oil—results that held true even after accounting for the women’s intake of bone-building calcium and vitamin D. Inflammation in the body can actually turn on osteoclast cells, which break down bone, but researchers speculate that olive oil’s anti-inflammatory polyphenols may trigger mechanisms that help prevent bone breakdown and stimulate bone formation.

6. It combats pain + inflammation.

Olive oil can be a good addition to your diet if you have arthritis or other chronic inflammatory conditions. For one thing, monounsaturated fats have been shown to reduce levels of C-reactive protein, a marker that is elevated in conditions like arthritis. Extra virgin olive oil also contains the polyphenol oleocanthal, which has been shown to have anti-inflammatory properties like ibuprofen. Some experts believe that regular consumption of foods containing oleocanthal can reduce the risk of inflammatory diseases.

8. It supports a healthy gut microbiome. 

Your gut microbiota affects everything from digestion to mood to the appearance of your skin, so it's in your best interest to be healthy! Good news: Polyphenols in olive oil can reduce inflammation in the gut and promote the growth of good bacteria, according to a 2019 study. Specifically, researchers found that eating about 1.5 tablespoons of extra virgin olive oil per Dates help increase healthy bifidobacteria. the intestines.

9. It may help you lose weight. 

Because olive oil helps stabilize blood sugar levels, it can help curb cravings that can lead to overeating and weight gain — another reason to ditch the salad dressing and - no fat in favor of EVOO and alcohol! A 2018 study found that overweight women who added more than a tablespoon of extra virgin olive oil to their breakfast lost body fat and had lower blood pressure than women. Previous studies have shown that high consumption of olive oil as part of the Mediterranean diet does not lead to obesity. Of course, olive oil is still a high-calorie food, so your best bet is to use it to replace unhealthy fats in your diet.

10. It supports a healthy immune system. 

Whether you're trying to prevent a cold, reduce your risk of cancer, or manage an autoimmune disease, the immune system is very important. And it turns out that the immune system really likes healthy fats! A 2015 study found that eating 3 tablespoons of extra virgin olive oil per day was associated with an increase in the number of T cells, the immune cells that attack foreign invaders. On the other hand, consuming large amounts of corn oil, butter, or soybean oil does not have these benefits. The high level of polyphenols and MUFA in EVOO may be to thank. Some researchers think it could have a beneficial effect in fighting the COVID-19 disease.

11. It’s the healthiest oil you can cook with.

Contrary to popular belief, EVOO actually has a smoke point of 350⁰F to 410⁰F, however, the smoke point is not related to the stability of the cooking oil under heat. Research from 2018 suggests that extra virgin olive oil is the most stable cooking oil, more resistant to degradation than smoky oils. This means that you can use extra virgin olive oil for sautéing, sautéing, baking, and even frying. Due to the abundance of MUFA and heat-sensitive polyphenols, olive oil eliminates oxidative stress caused by heat and reduces the formation of negative compounds, such as free radicals. But what really distinguishes olive oil as a cooking oil? A 2015 study found that cooking foods like tomatoes, eggplant, and pumpkin in extra virgin olive oil actually increases the antioxidant content of those vegetables! 

12. It balances blood sugar and may help prevent diabetes.

Healthy fats are a key nutrient for anyone trying to prevent or manage type 2 diabetes. In a 2017 study, people who consumed olive oil had lower fasting blood sugar and risk reduced by 16% from the onset of diabetes. All fats help slow the absorption of glucose into the bloodstream, which can stabilize blood sugar levels, but research shows that the monounsaturated fat found in olive oil, oleic acid, may be particularly protective. against insulin resistance. On the other hand, saturated fat can promote inflammation and have a negative effect on beta cells, the insulin-producing cells of the pancreas.

 

The bottom line is that olive oil is incredibly nutritious and no other cooking oil compares to the flavor, texture and health benefits of head and feet. So go ahead, give your food and your diet a nice sip (or glug) of that liquid gold.