Olive Oil for Your Health
If you are looking for an effortless way to improve your health and well-being, you might want to consider adding olive oil to your daily diet. Olive oil is the natural oil extracted from olives, the fruit of the olive tree, and it has been used for culinary and medicinal purposes for thousands of years in Mediterranean cultures. Olive oil is rich in healthy monounsaturated fats, antioxidants, anti-inflammatory compounds, and other beneficial nutrients that can protect you from various chronic and degenerative diseases. Here are some of the proven health benefits of olive oil that are supported by scientific research.
- Olive Oil Is Good for Your Heart
One of the most well-known benefits of olive oil is its ability to promote cardiovascular health. Numerous studies have shown that people who consume olive oil regularly have a lower risk of developing heart disease, stroke, high blood pressure and high cholesterol levels than those who do not. This is because olive oil contains oleic acid, a monounsaturated fatty acid that can reduce inflammation and oxidative stress in the blood vessels, as well as polyphenols, natural antioxidants that can prevent the oxidation of LDL (bad) cholesterol and improve the function of HDL (good) cholesterol. According to the U.S. Food and Drug Administration (FDA), consuming 1 ½ tablespoons of oleic acid-rich oils, including olive oil, may reduce the risk of coronary heart disease, provided they replace fats/oils higher in saturated fat and do not increase the total number of calories you eat in a day.
- Olive Oil May Protect You from Cancer
Another benefit of olive oil is its potential to prevent or slow down the growth of cancer cells. Several studies have suggested that olive oil consumption may be associated with a lower risk of developing breast, colorectal, prostate, and other types of cancer. This may be due to the anti-inflammatory, antioxidant and anti-mutagenic effects of oleic acid and polyphenols in olive oil, which can modulate the expression of genes involved in cancer development and progression. For instance, hydroxytyrosol and oleocanthal are two polyphenols found in extra virgin olive oil that have been shown to induce apoptosis (programmed cell death) and inhibit angiogenesis (blood vessel formation) in cancer cells.
- Olive Oil Can Help You Manage Your Weight
If you are trying to lose weight or maintain a healthy weight, olive oil can be a helpful ally. Olive oil is a high-calorie food, but it can also help you feel full and satisfied after a meal, which can prevent overeating and snacking. Moreover, olive oil can boost your metabolism and increase your energy expenditure, which can help you burn more calories throughout the day. Olive oil can also improve your insulin sensitivity and glucose tolerance, which can prevent or improve type 2 diabetes, a condition that is often linked to obesity. A study published in The Lancet Diabetes & Endocrinology found that people who followed a Mediterranean diet supplemented with extra virgin olive oil for five years had lower body weight and waist circumference than those who followed a low-fat diet.
- Olive Oil Can Enhance Your Mood and Cognitive Function
Olive oil is not only good for your physical health, but also for your mental health. Olive oil can improve your mood and reduce your risk of depression by modulating the levels of serotonin, dopamine and other neurotransmitters in your brain. Serotonin is a chemical that regulates mood, appetite, sleep and memory, while dopamine is a chemical that controls motivation, reward and pleasure. Olive oil can also protect your brain from cognitive decline and dementia by preventing oxidative stress and inflammation in the brain cells, as well as improving blood flow and oxygen delivery to the brain. A study published in JAMA Internal Medicine found that older adults who followed a Mediterranean diet supplemented with extra virgin olive oil for four years had better cognitive function than those who followed a low-fat diet.
- Olive Oil Can Support Your Immune System and Fight Infections
Olive oil can also boost your immune system and help you fight off infections by enhancing the activity of white blood cells, which are responsible for defending your body against foreign invaders such as bacteria, viruses, and fungi. Olive oil contains antimicrobial compounds, which can inhibit the growth of harmful microorganisms such as Escherichia coli, Staphylococcus aureus, Candida albicans and Helicobacter pylori. Olive oil can also modulate the inflammatory response of your immune system by reducing the production of pro-inflammatory cytokines such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-alpha), which can cause tissue damage and chronic diseases.
How to Use Olive Oil for Your Health
To enjoy the health benefits of olive oil, you should choose extra virgin olive oil, which is the highest quality and most nutritious grade of olive oil. Extra virgin olive oil is obtained from the first cold pressing of fresh olives, without the use of heat or chemicals, and it has a fruity flavor and a greenish color. Extra virgin olive oil also has the highest content of polyphenols and other beneficial compounds, which can degrade with time, light and heat. Therefore, you should store your olive oil in a dark, cool and dry place, and use it within six months of opening.
You can use olive oil for cooking, baking, frying, sautéing, roasting or even raw as part of a salad dressing or a dip. However, you should avoid heating olive oil to very high temperatures or for prolonged periods of time, as this can reduce its nutritional value and produce harmful substances such as acrolein and aldehydes. The smoke point of extra virgin olive oil is around 375°F (190°C), which means that it can withstand moderate heat without burning or smoking. If you need to use higher temperatures for cooking, you can opt for refined olive oil or other oils with higher smoke points, such as avocado oil or coconut oil.
The recommended intake of olive oil for health benefits is about 1 to 2 tablespoons per day, depending on your calorie needs and health goals. You can also vary your intake of healthy fats by including other sources such as nuts, seeds, avocados and fatty fish in your diet. However, you should avoid consuming too much fat or oil of any kind, as this can lead to weight gain and other health problems. Remember that moderation is key when it comes to enjoying the health benefits of olive oil.
References
: https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil
: https://www.aboutoliveoil.org/12-surprising-health-benefits-of-olive-oil
: https://www.livestrong.com/article/441709-what-are-health-benefits-of-tablespoon-of-olive-oil-daily/
: https://microsoftstart.msn.com/en-us/health/ask-professionals/expert-answers-on-oliveoil/hp-oliveoil?questionid=yvd3no22&type=nutrition&source=bingmainline_nutritionqna
: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997547/
: https://www.thelancet.com/journals/landia/article/PIIS2213-8587(16)30085-7/fulltext
: https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2293082