12 HEALTH BENEFITS OF OLIVE OIL

Josephine Bernice

12 Dec, 2022

BENEFITS OF OLIVE OIL

Introduction:

Olives are a traditional tree crop of the Mediterranean Basin (Olea europaea; family Oleaceae). Olive oil is a liquid fat obtained from olives, which are pressed whole to extract the oil. It is commonly utilized in cooking, either as a salad dressing or for frying meals. Some soaps, medications, cosmetics, and traditional oil lamp fuels all include it. Some religions use it for additional purposes as well. One of the three staple foods in Mediterranean cuisine, along with wheat and grapes, is the olive. Since the eighth millennium BC, olive trees have been planted in the Mediterranean region.

3. 2 million metric tons of olive oil were produced globally in 2019–2020. (3.5 million short tons). The top producing countries were Spain, Italy, Tunisia, Greece, Turkey, and Morocco. The world's highest per capita usage of olive oil is found in San Marino.

The cultivar, altitude, harvest period, and extraction method all affect the content of olive oil. Oleic acid makes up up to 83 percent of its composition, with linoleic acid and palmitic acid making up the remaining up to 21 and 20 percent, respectively. Extra virgin olive oil is thought to have good flavor attributes and must have no more than 0.8% free acidity.

Benefits Of Olive Oil For Health

Olive oil has a ton of health advantages, including being anti-inflammatory, antimicrobial, heart- and skin-healthy, among others. The protection of chronic diseases is a function of olive oil, according to numerous clinical investigations. The PREDIMED trials, the largest study, showed the cardiovascular advantages of a Mediterranean diet high in olive oil.

With a higher percentage of monounsaturated fatty acids (MUFAs) in all grades of olive oil compared to other cooking oils, extra virgin olive oil has the ability to fight chronic and degenerative diseases with a one-two punch. Consuming olive oil has so been linked to a variety of health benefits, including lower cholesterol, a happier mood, and stronger bones.

Here are a few of the most fascinating health advantages supported by research:

1. It contains a lot of polyphenols.

Polyphenols are naturally occurring bioactive substances having antioxidant characteristics that are present in plant foods such fruits, vegetables, and extra virgin olive oil. Polyphenols have health benefits in part because they fight oxidative stress, a form of stress that harms DNA, proteins, and lipids in the body and is linked to diabetes, dementia, cancer, and heart disease. Hydroxytyrosol and oleocanthal, two prevalent polyphenols found in olive oil, have antioxidant, anti-inflammatory, cancer-fighting, neuroprotective, and antibacterial activities.

2. It vigorously supports heart health.

There are (many) valid arguments for why olive oil is excellent for the heart. According to the widely cited PREDIMED study, people who followed a Mediterranean-style diet and consumed at least four tablespoons of extra virgin olive oil daily had a lower risk of cardiovascular disease and an overall risk that included heart attacks, strokes, and heart-related deaths that was about 30% lower than those who followed a low-fat diet. Additionally, EVOO has been connected to lower blood pressure and better cholesterol levels. Given their capacity to lower inflammation and oxidative stress as well as alter blood cholesterol levels, oleic acid, the most prevalent MUFA in all grades of olive oil, and different polyphenols are probably to blame.

But to enjoy the advantages, you don't need to eat 4 or more tablespoons of olive oil every day. In fact, the U.S. Food and Drug Administration (FDA) states that there is credible evidence to back the assertion that consuming 1 12 tablespoons of oleic acid-rich oils, such as olive oil, may lower the risk of coronary heart disease, provided that they replace fats or oils higher in saturated fat and do not increase the total number of calories you eat in a day.

3. It may reduce risk of certain cancers.

While there is no single meal that can prevent cancer, the Mediterranean diet's high use of olive oil may be a contributing factor. Extra virgin olive oil may alter gut flora in a way that prevents colorectal cancer, according to research published in 2020. Previous studies have also indicated that women who consume the most olive oil have a lower risk of both colon and breast cancer. Oleic acid, hydroxytyrosol, oleocanthal, phytosterols, and squalene are some of the components of olive oil that have proven to have anti-cancer potential.

4. It promotes sound mental and memory function.

Alzheimer's disease and other neurodegenerative illnesses are thought to be accelerated by oxidative stress. However, the polyphenols in extra virgin olive oil, especially oleocanthal, act as strong antioxidants that may assist to offset this effect. According to a 2019 animal study, oleocanthal-rich olive oil assisted in restoring normal blood-brain barrier function and reducing neuro-inflammation, which may help slow the course of Alzheimer's.

5. It supports healthy mental outlook + mood

The brain-healthy elements in olive oil can also improve your mood. In fact, intriguing studies from 2010, 2017, and 2019 all bolster the rising body of evidence indicating that Mediterranean-style diets can potentially aid in the treatment of depression! In one of the studies, a 12-week Mediterranean diet intervention that included olive oil resulted in 30% of participants' moderate to severe depression going into remission. More studies indicate that the healthy fats in olive oil boost the central nervous system by promoting nerve health and elevating levels of the mood-supporting chemical serotonin.

6. It reduces inflammation and pain.

If you have arthritis or another chronic inflammatory illness, olive oil may be a very beneficial addition to your diet. For starters, it has been demonstrated that monounsaturated fats can lower C-reactive protein levels, an inflammatory marker that is high in diseases like rheumatoid arthritis. The polyphenol oleocanthal, which has been shown to have anti-inflammatory qualities comparable to ibuprofen, is another component of extra virgin olive oil. According to some experts, eating foods high in oleocanthal may lower your risk of developing inflammatory disorders.

7. It might improve bone strength and health.

In the weird-but-true category: A 2018 study found that women who consumed the most olive oil had higher bone density—results that persisted even after taking calcium and vitamin D intake into consideration. Osteoclast cells, which break down bone, can actually be activated by inflammation in the body, but researchers theorize that the anti-inflammatory polyphenols in olive oil may activate systems that aid in preventing bone breakdown and stimulating bone production.

8. It supports a healthy gut microbiome.

Having a healthy gut microbiota is in your best interest because it affects everything from digestion to mood to skin look! Good news: A 2019 review found that the polyphenols in olive oil may lower GI tract inflammation and promote the development of healthy bacteria. Researchers discovered that consuming roughly 1.5 tablespoons of extra virgin olive oil daily increased the numbers of good bifidobacteria in the stomach.

9. It helps maintain a strong immune system.

A strong immune system is essential for managing autoimmune conditions, preventing colds, and reducing cancer risk. And it seems that your immune system like healthy fats a lot! According to a 2015 study, consuming 3 tablespoons of extra virgin olive oil daily was linked to increased T-cell proliferation and activation, which are immune cells that fight foreign invaders. On the other hand, these advantages were not present when eating an equivalent amount of corn oil, butter, or soybean oil. The higher concentrations of polyphenols and MUFAs in EVOO may be to blame. Additionally, some researchers think it could be advantageous in the fight against COVID-19 infection.

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

Anyone aiming to avoid or control type 2 diabetes should include healthy fats in their diet. People who consumed the most olive oil had lower fasting blood sugar and a 16% decreased chance of getting diabetes, according to a 2017 study. Research indicates that the key monounsaturated fat in olive oil, oleic acid, may be particularly protective against insulin resistance. All fats help limit the absorption of glucose into the bloodstream, which can keep blood sugar constant. Conversely, saturated fats can exacerbate inflammation and destroy beta cells, the pancreatic tissue that produces insulin.

11. It might aid with weight loss.

Another incentive to give up your fat-free salad dressing in favor of EVOO and vinegar is that olive oil helps maintain blood sugar levels steady and can thus help suppress cravings that could otherwise result in overeating and weight gain. According to a 2018 study, compared to women who added soybean oil to their breakfast, overweight women who added one or more tablespoons of extra virgin olive oil to their morning meal shed more body fat and saw a greater decrease in blood pressure. Previous studies have demonstrated that a Mediterranean diet that includes a lot of olive oil does not result in weight gain.

Olive oil still has a lot of calories, so your best bet is to substitute it for less beneficial fats in your diet.

12. It is the healthiest cooking oil available.

Contrary to common opinion, extra virgin olive oil (EVOO) has a moderately to highly elevated smoke point of 3500F to 4100F; nonetheless, smoke point is not a reliable indicator of a cooking oil's stability under heat. Extra virgin olive oil appears to be the most stable cooking oil, outlasting oils with a high smoke point in terms of resistance to oxidation, according to research from 2018. This indicates that extra virgin olive oil can be used for sautéing, stir-frying, baking, and even frying. Olive oil reduces the creation of harmful substances like free radicals and counteracts the oxidative stress brought on by heat because to its richness of heat-stable MUFAs and polyphenols. But what distinguishes olive oil from other cooking oils? According to a 2015 study, preparing veggies like tomato, eggplant, and pumpkin in extra virgin olive oil increased their antioxidant content!