Olive oil is rich in antioxidants and healthy monosaturated fats, which may provide some health benefits. Moreover, it possesses anti-inflammatory qualities.
The effects of dietary fat on health are debatable. However, experts concur that olive oil is healthy, particularly extra virgin olive oil.
Scientific evidence supports the following 11 health benefits of olive oil:
1. Contains large amounts of antioxidants
Virgin extra-virgin olive oil is relatively healthy. In addition to advantageous fatty acids, it also contains moderate quantities of vitamins E and K.
However, olive oil is also an excellent source of potent antioxidants. Biologically active antioxidants have the potential to decrease the likelihood of developing chronic diseases.
Furthermore, they help to prevent oxidative stress on blood lipids and combat inflammation, both of which may reduce the risk of cardiovascular disease.
2. Rich in healthy monounsaturated fats
Olives, the produce of the olive tree, naturally yield olive oil. Saturated fat comprises approximately 14% of the oil, while polyunsaturated fats, including omega-3 and omega-6 fatty acids, comprise 11%.
However, oleic acid, a monounsaturated lipid, makes up 73% of the total composition of olive oil.
Research indicates that oleic acid lowers inflammation and potentially exerts beneficial effects on cancer-associated genes.
Additionally, due to the high heat resistance of monounsaturated fats, extra virgin olive oil is a nutritious option for cooking.
3. Strong anti-inflammatory properties
It is believed that chronic inflammation is the primary cause of numerous diseases, including cancer, cardiovascular disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis, and obesity.
The anti-inflammatory properties of extra-virgin olive oil could be a significant contributor to its health benefits.
Antioxidants produce the majority of the anti-inflammatory effects. Oleocanthal stands out among them, sharing a mechanism of action with the anti-inflammatory drug ibuprofen.
According to some scientists, the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil is equivalent to 10% of the recommended adult dosage of ibuprofen.
Olive oil’s primary fatty acid, oleic acid, may also decrease levels of critical inflammatory biomarkers such as C-reactive protein, according to some studies.
Additionally, olive oil antioxidants can inhibit certain inflammatory genes and proteins, according to one study.
4. Olives are protective against heart disease.
Globally, cardiovascular disease is the leading cause of death.
A few decades ago, observational studies demonstrated that cardiovascular disease was less prevalent in Mediterranean nations.
This led to extensive research into the Mediterranean diet, which has proven to be effective in significantly lowering the risk of heart disease.
Extra-virgin olive oil is a fundamental component of this dietary regimen, offering multiple forms of protection against cardiovascular disease.
It strengthens the lining of your blood vessels, reduces inflammation, and shields “bad” LDL cholesterol from oxidation; it may also prevent excessive blood clotting.
Studies have also demonstrated its ability to reduce blood pressure, a significant risk factor for cardiovascular disease and premature mortality. Olive oil decreased the need for blood pressure medication by 48%, according to one study.
Dozens, if not hundreds, of studies have demonstrated that extra virgin olive oil possesses potent cardiovascular benefits.
One who has heart disease, a family history of heart disease, or any other significant risk factor may benefit from consuming an abundance of extra virgin olive oil.
5. Help prevent strokes
A blood clot or hemorrhage can disrupt blood flow to the brain, causing a stroke.
Following cardiovascular disease, stroke ranks as the second-leading cause of mortality in developed countries.
Researchers have conducted extensive research on the association between olive oil and stroke risk
A comprehensive analysis of studies involving 841,000 people found that using olive oil as the soul source of monounsaturated fat reduced the likelihood of stroke and heart disease.
In a separate study involving 140,000 participants, olive oil consumers had a significantly reduced incidence of stroke compared to those who did not.
The most common neurological disease in the world is Alzheimer’s. One of the main symptoms is the accumulation of beta-amyloid clumps inside your brain cells.
A study with mice found that an ingredient in olive oil can help get rid of these plaques. A study on humans also showed that a Mediterranean diet high in olive oil was good for brain health.
Keep in mind that more research is required to determine how olive oil can benefit Alzheimer’s patients.
7. Does not relate to weight gain or obesity
A 30-month study of more than 7,000 college students who consumed a lot of olive oil found no link between it and weight gain.
A three-year study with 187 participants linked a diet high in olive oil to weight loss and higher levels of antioxidants in the blood.
8. Anti-cancer properties
Cancer remains a prominent factor contributing to mortality rates on a global scale. Many experts believe that olive oil may contribute to the lower incidence of some types of cancer in Mediterranean countries.
It is believed that free radicals are a major cause of cancer. The antioxidants in olive oil can help stop this damage. Many studies in test tubes have shown that the chemicals in olive oil can kill cancer cells.
To confirm whether olive oil truly reduces your risk of developing cancer, more research is required.
9. Reduce type 2 diabetes risk.
It looks like olive oil can really help protect against type 2 diabetes. Several studies have found that olive oil can help lower blood sugar and make insulin work better.
A recent randomized clinical trial with 418 healthy people showed that olive oil does protect against cancer.
In this study, people who ate a Mediterranean diet high in olive oil had a 40% lower chance of developing type 2 diabetes.
10. Antibacterial properties
Olive oil contains many nutrients that can kill or stop dangerous bacteria. One of these is Helicobacter pylori. It is a bacteria that lives in your stomach and can lead to stomach cancer and ulcers.
Extra virgin olive oil can kill this bacteria, according to studies conducted in test tubes. Antibiotics do not kill three of these strains.
A study on people showed that if they ate 30 grams of extra virgin olive oil every day, 10–40% of them could get rid of their Helicobacter pylori infection in as little as two weeks.
11. Help treat rheumatoid arthritis.
Rheumatoid arthritis is an autoimmune disease that makes joints hurt and look funny.
Even though no one knows for sure what causes it, your immune system attacks healthy cells by accident.
People with rheumatoid arthritis who take olive oil products seem to have lower levels of oxidative stress and better levels of inflammatory markers.
When mixed with fish oil, which contains anti-inflammatory omega-3 fatty acids, olive oil seems to work even better.
In one study, people with rheumatoid arthritis who took olive and fish oil had much better handgrip strength, joint pain, and stiffness in the morning.
Make sure to get the right type
Purchasing the proper variety of olive oil is critical.
Extra virgin olive oil preserves a portion of its bioactive compounds and antioxidants. Therefore, people consider it a healthier option compared to the refined olive oil variant.
Despite this, fraud in the olive oil industry is rampant because numerous oils labeled “extra virgin” are diluted with other refined oils.
Examine labels thoroughly to ensure that the extra virgin olive oil you purchase is authentic. It is advisable to consistently review constituent lists and verify the presence of quality certification.
The bottom line
At the end of the day, additional virgin olive oil of high quality is extremely beneficial to one’s health. It is beneficial to your heart, brain, joints, and other parts of your body because of the potent antioxidants it contains. In fact, it may be the fat that is the healthiest on the planet.
