12 Olive Oil Benefits That Will Make You Want To Drizzle It On Everything
Thanks to olive oil's ties to the Mediterranean diet, it is known as one of the healthiest foods you can consume. As harvested for thousands of years, there are many different types available, like regular, refined, virgin, and extra virgin olive oil (EVOO). Among these, EVOO is good for your overall wellness.
Widely respected in nutrition circles, it includes oleic acid, oleocanthal, hydroxytyrosol, and phytosterols. So, go ahead and stir in some pure nutrition olive oil in your dips, salads, sauces, and pasta.
1. Rich In Healthy Fats
As a natural oil from olives, olive oil is known for its richness in healthy monounsaturated fats. Oil is about 14% saturated fat and 11% polyunsaturated, like omega-6 and omega-3 fatty acids. The predominant fatty acid packed in this liquid fat is oleic acid, a monounsaturated fat with a total oil content of 73%.
Oleic acid is a very beneficial compound that has anti-inflammatory properties. This healthy fat can enhance heart health and decrease cholesterol levels. Also, monounsaturated fats are totally immune to high heat, making it a nutritious cooking option.
2. Antioxidant Rich
Olive oil is packed with powerful antioxidants that may reduce cancer, fight inflammation, enhance liver function, and lower heart disease risk.
- Oleocanthal: It's a phenolic antioxidant liable for the burning sensation you may undergo at the back of your throat when consuming olive oil. This compound works similarly to anti-inflammatory medications.
- Hydroxytyrosol: It is a power polyphenol that may help fight free radicals, lessen inflammation, offer antimicrobial properties, lower oxidative damage, and protect the blood-brain barrier.
- Phytosterols: It's another vital nutrient that you can find in olive oil and other fruits and vegetables. It's similar to cholesterol and thus contests with cholesterol for absorption in your body.
- Vitamin E: Olive oil is vitamin E-rich food, a fat-soluble antioxidant that can safeguard eye and skin problems and make your skin and hair healthier.
3. Reduce Type 2 Diabetes Risk
If you are attempting to prevent or handle type 2 diabetes, having healthy fats is a vital dietary component. Some studies show that including olive oil reduces fasting blood sugar and lowers the risk of developing diabetes. All the beneficial fats assist in slowing glucose absorption into the bloodstream, which can manage blood sugar levels.
The monounsaturated fat, oleic acid, is defensive against insulin resistance and enhances insulin sensitivity. On the other hand, saturated fats may aid in promoting inflammation and have a harmful influence on the insulin-creating cells of the pancreas, beta cells.
4. Have Anti-Cancer Properties
Olive oil is rich in antioxidants with the capacity to prevent and combat cancer. The antioxidants in this liquid fat can lower oxidative injury due to free radicals and neutralize them, stopping the cells from evolving into cancer. Oleocanthal, the phenolic antioxidant, kills cancer cells as this compound stabs a cell's lysosomes.
Another antioxidant compound, hydroxytyrosol, discovered in olive oil, exhibits potent anti-cancer properties. It decreases cell expansion and causes the extinction of cancer cells. So, it shows antitumor effects on certain cancers such as breast, colon, pancreatic, melanoma, and leukemia.
5. Reduce Bad Cholesterol
Too much LDL cholesterol can raise heart disease risk and other serious illnesses, so having the right HDL and LDL cholesterol is crucial for overall well-being. Olive oil is a smart addition to your cholesterol-friendly meal plans while replacing it with other less beneficial fat sources.
Compared to other plant oils, this oil decreases total cholesterol level and increase HDL. This liquid fat is packed with antioxidants and the healthier kinds of fats like polyunsaturated and monounsaturated fats. These fats are good for enhancing cholesterol levels and even lowering the cardiovascular disease risk.
6. Hydration & Moisturization
Say goodbye to dry patches. When it comes to hydration, olive oil is a skin superhero. It sinks deep into the skin, offering long-lasting moisture, and leaves a healthy, radiant glow. It also can be a game-changer for acne-prone skin, as it's antibacterial and moisturizing and supports maintaining a proportional complexion without extreme dryness.
Rich in antioxidants, specifically vitamin E, phytosterols, and polyphenols. So, when it's used for oil cleansing, these beneficial plant compounds not only help clear pollutants but also protect the skin from environmental impurities and oxidative stress. This protective layer can lower the odds of premature aging and keep the skin glowing.
7. Protective Against Heart Disease
For many reasons, olive oil is healthy for your heart, as it helps to prevent heart disease and promote cardiovascular health. As derived from the fruit of the olive tree, it's a Mediterranean diet that significantly lowers heart disease risk.
This liquid fat is rich in polyphenols and oleic acid, which have antioxidant and anti-inflammatory properties known to decrease the heart disease process. Consuming more than half a tablespoon of this oil daily is very beneficial for you, as some studies prove that olive oil intake decreases cardiovascular disease rate by 19%.
8. Aids In Weight Loss
Consuming excessive amounts of fat leads to weight gain, but olive oil includes beneficial fat, which shows a favorable influence on your body weight. The monounsaturated fatty acids (MUFA) are known to assist with weight management by increasing metabolism and decreasing appetite and body fat.
This liquid makes you feel fuller for long periods and lowers cravings for unhealthy snacks and junk food. In addition, it helps to raise metabolism by burning more calories as the compound called polyphenols aids in boosting the calories your body burns.
9. Good For Digestion
Olive oil packs healthy components that benefit your digestive health. It includes polyphenols, which can instantly absorbed by your intestine, which is linked to enhanced immunity and lower inflammation. This compound raises healthy bacteria called bifidobacteria in the digestive system.
In addition, it helps to relieve constipation while getting stools moving again. The beneficial fats assist in smoothing the bowel inside, making it more comfortable for passing stools. So, taking one tablespoon of olive oil on an empty stomach is considered to ease constipation in healthy adults.
10. Supports Brain Health
Olive oil is very beneficial for your brain's overall function. It contains the most prominent fatty acid, oleic acid, a major contributing factor to enhancing memory and lowering Alzheimer's biomarkers. Extra virgin olive oil (EVOO) improves the blood-brain barrier function and active connectivity between distinct brain areas.
Additionally, refined olive oil raises the functional brain activation for memory function in the brain. It also helps to reduce fatal dementia risk. So instead of fats like margarine and commercial mayonnaise, incorporate a natural produce olive oil for improving brain health and boosting your mood.
11. Has Strong Anti-inflammatory Properties
Chronic inflammation leads to causing diseases such as heart disease, cancer, type 2 diabetes, arthritis, metabolic syndrome, and Alzheimer's. Olive oil offers natural anti-inflammatory benefits. The presence of oleocanthal provides it with these effects. If you massage olive oil over the knee of an individual suffering from osteoarthritis, it helps to ease the pain.
It works similarly to ibuprofen (NSAIDs) naturally and effectively lowers inflammation, spasms, and swelling and thus relieves the pain by inhibiting enzymes that promote inflammation. It also contains fatty acid, called oleic acid, which can reduce inflammatory markers levels like CRP (C-reactive protein).
12. Improve Bone Health
Olive oil is an incredible source of polyphenols, which are beneficial for supporting your bones. This antioxidant has anti-inflammatory properties, which may activate mechanisms that assist in controlling bone breakdown and encourage bone formation. It also enhances bone mineral density and bone strength, as they have the capability to stimulate numbers of bone-building cells.
It's also a crucial anti-osteoporosis intervention food. It is rich in the major component, oleuropein, which helps in lowering bone loss and preventing osteoporosis. It even offers anti-endometrial effects while protecting the cardiovascular system.
Olive Oil Nutritional Value
Olive Oil is a nutritional powerhouse. Among the different types, extra virgin olive oil is abundant in vitamins and powerful antioxidants. One tablespoon of extra-virgin olive oil provides:
- Calories: 120
- Fat: 14 gram
- Saturated fat: 2 gram
- Monounsaturated fatty acids (MUFAs): 10 gram
- Polyunsaturated fat (PUFA): 1.5 gram
- Protein: 0 gram
- Fiber: 0 gram
- Sugars: 0 gram
- Carbohydrates: 0 gram
As a result, it mostly includes heart-healthy unsaturated fats with low saturated fat. Besides this, some key nutrients in these liquid fats include oleic acid, oleocanthal, hydroxytyrosol, and phytosterols.
The potential side effects of olive oil include allergic reactions in individuals sensitive to it, breaking skin's natural moisturizing capacity in dry skin, skin rashes, blackheads, and minor to moderate diarrhea.
- Clogged pores and acne breakouts: If olive oil is used extremely, it bothers your skin, leading to blocked pores and outbreaks of acne by stopping the skin's natural functions.
- Lower smoke point: Compared to other oils, olive oil has a more inferior smoke point between 365° and 420°F. So, when you heat this liquid to its smoke point, its beneficial compounds begin to spoil and potentially form health-harming compounds.
- Cause Allergies: Olive oil can provoke intense allergies, like eczema, contact dermatitis, respiratory allergies, etc.
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