Olive Oil: Amazing Benefits of Olive Oil for Health, Hair, Skin & Its Wonderful UsesIt packs a healthy punch not just when consumed, olive oil also packs a bevy of skin, hair and beauty benefits also. Here's a roundup of all that you ever wanted to know about Olive Oil.
Olive Oil is fast becoming the world's favorite oil. This wonderful secret of many Mediterranean recipes is currently out in the open for the entire globe to enjoy. Olive oil is the fat which is obtained from crushing olives, a fruit that is primarily grown and cultivated in the Mediterranean area.
Health and culinary circuits cant stop raving about the benefits of this wonder oil. Feel like having a mild and healthy meal or just sprucing up your salad with some flavor? Olive oil with its distinct pungent flavor can add charm to so many of your boring dishes.
The Indian taste bud is also gradually embracing the western miracle, not just for its distinct flavor but also for the many health benefits that it holds.
It packs a healthy punch not just when consumed, olive oil also packs a bevy of skin, hair and beauty benefits too. Here's a roundup of all that you ever wanted to know about Olive Oil.
Benefits of olive oil: Olive oil is the fat which is obtained from crushing olives.
What Are The Kinds of Olive Oil?
While the world can't quit going gaga over the goodness of olive oil it is important to understand that there are many grades of olive oil. And each grade comes with its share of pros and cons different from the other variants. The highest grade of olive oil is the extra virgin olive oil, followed by virgin oil, and finally refined oil. These grades are defined by their ways of extraction.
Extra virgin and the standard virgin olive oil, is extracted straight from the olive fruit by simply squeezing the olives, which preserves the natural taste, flavor, pungency and maximum amount of benefits.
This way of extracting the oil straight from the fruit is called'cold-pressing'. This aids the oil retain its own flavor which may lose if the oil is exposed to high temperatures. The oil that are further processed and undergoes blending of chemical solvents, eliminates the original high grade quality of the extra virgin acrylic, and are clubbed from the refined variants of olive oil.
Extra Virgin Olive Oil:Extra virgin olive oil is obtained by crushing or cold-pressing olives and extracting the fresh juice. It is unrefined and the highest-quality olive oil you can purchase. Because of the way extra-virgin olive oil is made, it retains the true flavour of olives, and has a lesser degree of ellagic acid than the other varieties. It has a higher concentration of natural vitamins and minerals found in olives. According to Consultant Nutritionist, Dr. Rupali Dutta,"Extra Virgin Oil has been exposed to zero processing, and has no additives that makes it bright green in color and has a strong olive flavor. It also contains only 1 percent of Oleic Acid and is able to retain all its antioxidants. Regular olive oil, on the other hand, is commercially produced and processed just like any other oil. It contains at least 3-4% of Oleic Acid."
Standard Virgin oil: Virgin olive oil comes from standard virgin oil manufacturing, or cold pressing just, it has an acidity less than 2 percent, and is proven to have a'great' taste, as compared to the Extra Virgin Variety. It cannot contain any refined oil. Virgin olive oil is good for cooking
Pure or blended olive oil: It may be called'pure', but they are mostly a mix of refined olive oil and virgin production oil.
Refined Oil: When virgin oils are shipped to the plantthey experience chemical processing, which makes them the"refined olive oils" Here they undergo processing that comprise heat, chemicals, or filtration. These refined olive have an acidity level of 0.3 percent or less, which also tends to give them a longer shelf life
Pomace oil: There is another variant of olive oil available in the market called the olive pomace oil. Once the typical, mechanized extraction of olive oil from the olive fruit is done , about 5 to 8 percent of the oil still remains from the leftover olive oil or the"pomace." This oil is called the pomace oil, and is used deemed great for cooking.
Although the pomace oil that is extracted is still technically oil that comes from olives, it is still not slotted using the virgin oil variety in terms of goodness, as many times the extraction from the pomace may use chemical solvents.
Olive Oil Health Benefits
Olive Oil is packed with several health benefits, Bangalore based Nutritionist Dr. Anju Sood says" It is great for your heart, hairskin and veins, even if you massage it on blood clots, the clots would heal soon. "Macrobiotic nutritionist and Health Practitioner Shilpa Arora ND says, "Olive oil is loaded with heart-protective polephenols that lower cholesterol.
It is also packed with anti-inflammatory properties. The mono-saturated fatty acids promotes metabolism and aids weight loss. "Dr. Simran Saini of Fortis Hospital also advocates the oil for the heart healthy properties,"Olive oil is loaded with omega-3 fatty acids- which enhances good cholesterol(HDL). It is also good for digestion, and keeps your hormones balanced."
Here is what makes Olive oil a healthier wager than other refined oil found on the market.
Source of Monosaturated fatty acids: Looking to shed some extra pounds? Switch to a diet plan that has least intake of trans fats. Olive oil is profuse with monounsaturated fatty acids (MUFA), a healthy fat that helps battle heart disease, cholesterol,and sometimes even blood sugar. Experts indicate that it is higher in MUFAs than sesame, coconut, rapeseed, sunflower and corn oil!
Source of Good Cholesterol: Olive oil boosts the flow High-density lipoproteins or HDL which is called the good cholesterol, which scavenges the blood stream of plaque and toxin formation.
Olive oil benefits: Olive OiI is has been linked to raising good cholesterol
Good for hearth Health: Diets with high in MUFAs are linked to a healthy heart and fewer strokes. Olive oil's ability to restrict LDL or bad cholesterol further bolsters the heart Health. And prevents strokes.
Great For Digestion: Olive oil can also work wonders for your gastrointestinal tract and colon. Olive oil helps stimulates the digestive system, making food transfer easily through the colon.
Rich in mono-saturated fats, olive oil helps in better freedom of food throughout the colon. This also helps speeding up bowel movement thereby constipation. Mixing a tablespoon of olive oil and a teaspoon of lemon juice can be an effective remedy for constipation.
Olive oil benefits: Olive oil is profuse with monounsaturated fatty acids (MUFA),a healthy fat
May Treat Depression: Experts have said that Olive oil can increase the levels of dopamine, the brain chemical that is also called the happiness hormone. Majority of the anti-depressants also steer towards stimulating the production of dopamine.
Encourages brain health: The good amounts of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil are great for brain and memory power.
Olive oil benefits: The omega-3 acids in olive oil are said to be good for brain health
Pain reliever: Oleocanthal, a chemical within the olive oil, lends olive oil immense anti-inflammatory properties, thereby making oliVe oil an excellent pain reliever make it externally or internally.
Apart from the numerous skin benefits, olive oil can do amazing things for your skin, beauty and hair too. Olive oil is packed with Vitamin E, and K that can come to the aid of several of your hair and skin problems. Here's a roundup of Olive Oil Benefits for skin, hair and beauty and how to use the wonder oil to your very best advantage.
Olive Oil For Skin Care
Moisturizes your skin
Olive oil contains vitamin E, which enhances skin health by treating inflammation, acne, and dryness. It also enhances skin elasticity and its regenerative properties. The anti-oxidants, minerals and good fats, fight the free radicals, and facilitate healthy and fuller skin . Olive oil contains vitamin E, which enhances skin health by treating inflammation, acne, and dryness.
Reduce wrinkles and signs of ageing
A face pack made with olive oil( 2 tablespoon), and lemon juice(1 tablespoon), and a pinch of sea salt, can rejuvenate skin, and prevent it from sagging and other signs of ageing. Massage your face thoroughly, and repeat the regime at least three times a week. This would give you instant results.
A face pack made with olive oil( 2 tablespoon), and lemon juice(1 tablespoon)
Nail Health
Your nails desire as much attention as your own skin, simply dip a cotton ball in 2-3 tablespoons of olive oil and dab it on your nails, the vitamin E in olive oil helps to bring your dry brittle nails back to life.
The vitamin E in Olive oil can be great for nail health
Can be Utilized as a shaving foam replacement
Pressed for time? Can't go for waxing? Razor to the rescue! But beware, make sure you only use shaving foam or cream and not opt for soap. It can be rough on your skin. If you have run out of shaving cream, olive oil can be a good substitute for glide your blade over. Olive oil moisturizes the skin as well.
Treats cracked heels
Exfoliate your cracked heels, with a tablespoon of olive oil and lemon water, and see the instant results for yourself.
Olive Oil For Hair
Treats Dandruff
Olive oil moisturizes your hair and reduces scalp irritation, which further reduces dandruff. Just heat a cup of olive oil and massage hair generously, especially on the scalp and the ends. Allow it to sit for 20 minutes, place which exfoliate your hair with mild shampoo. Olive oil hair mask helps fight dandruff
Moisturizes Your Hair
The hair smoothening and strengthening qualities of Olive oil is fast gaining recognition throughout the world. Bring your lifeless locks back into life, with the moisturizing hair pack of olive oil (1/2 teaspoon), honey(2 tablespooon) and a protein rich egg yolk.
Mix the ingredients thoroughly to get a smooth paste. Apply the paste on your own hair and let it sit for twenty five minutes, and then rinse off with cold water. Follow the regime twice a week.
Promotes Hair Growth
Olive Oil is full of Vitamin E which makes your hair strong and prevents hair fall. Massaging regularly with olive oil can also fix the problem of split ends.
How to use Olive Oil for Cooking:
Extra virgin olive oil tends to have a subtle golden-green hue with a mild peppery flavour. Because it is taken straight out of the fruit and is not refined it has a beautiful crude and pungent smell too.
It is always an unexpected joy if something so unbelievably delicious proves to be so unbelievably good for you--and if you haven't learned that about olive oil still, you're about to!
Olive oil has been a staple of Mediterranean civilizations for thousands of years, dating back to the Ancient Greeks and Romans, and it remains the most popular cooking oil from the area to this day. In fact, nutrition experts believe the Mediterranean basin is home to some of the longest-living populations precisely because their typical daily diet is so abundant in healthy fats from olive oil, nuts, and fatty fish.
Compared to other cooking oils, olive oil has the unique potential to deliver a one-two cure to chronic and degenerative diseases from the potent polyphenol compounds found in extra virgin olive oil and the high percentage of monounsaturated fatty acids (MUFAs) found in all grades. As a result, olive oil consumption has been associated with everything from enhanced cholesterol levels to better mood to stronger bones.
Here are some of the most exciting research-backed health benefits:
It's packed with antioxidants.
Extra virgin olive oil is a particularly abundant source of polyphenols, natural bioactive compounds with antioxidant properties that are found in plant foods like fruits, veggies, and olives. Polyphenols benefit health, in part, because they combat oxidative stress--a type of stress within the body that damages lipids, proteins, and DNA in a way that contributes to heart disease, cancer, diabetes, and dementia. Two abundant polyphenols present in olive oil are hydroxytyrosol and oleocanthal, which have antioxidant, anti-inflammatory, cancer-fighting, neuroprotective, and antimicrobial properties.
It strongly promotes cardiovascular health.
Olive oil is considered heart-healthy for (many) good reasons. In the frequently cited PREDIMED study, individuals who ate a Mediterranean-style diet that included 4+ tablespoons of extra virgin olive oil each day had a lower risk of developing cardiovascular disease, and their combined risk for heart attack, stroke, and death from heart disease was around a 30% lower than individuals who ate a low-fat diet.
EVOO has also been linked to cholesterol levels and reduced blood pressure. Oleic acid (the most abundant MUFA in all olive oil grades) and various polyphenols are likely to thank, given their ability to decrease inflammation and oxidative stress, and modify cholesterol levels in the bloodstream.
But you don't have to consume 4tablespoons of olive oil per day to reap the benefits. In fact, the U.S. Food and Drug Administration (FDA) says there's credible evidence to support the claim that consuming 1 1/2 tablespoons of oleic acid-rich oils, such as olive oil, may reduce the risk of coronary heart disease, given they replace fats/oils higher in saturated fat and do not increase the total amount of calories you eat in a day.
It may reduce risk of certain cancers.
While no food is a magic bullet for cancer prevention, olive oil intake may be one reason cancer rates are normally lower in Mediterranean countries. Findings from a recent 2020 study suggest that extra virgin olive oil causes changes in gut bacteria that are associated with prevention of colorectal cancerand previous research has revealed that women who eat the olive oil have a tendency to have a decrease risk of colon cancer and breast cancer.
A variety of elements of olive oil have demonstrated anti-cancer properties, including oleic acid, hydroxytyrosol, oleocanthal, phytosterols, and squalene.
It encourages healthy memory + brain function.
Oxidative stress is implicated in the progression of neurodegenerative diseases, including Alzheimer's disease. But extra virgin olive oil's polyphenols--particularly oleocanthal--function as powerful antioxidants that may help offset this effect.
A 2019 research on animals found that oleocanthal-rich olive oil helped restore healthy blood-brain barrier function and decrease neuro-inflammation in a way that may slow the development of Alzheimer's.
It encourages healthy mental outlook + mood.
Olive oil's brain-nourishing nourishment can help elevate your mood, too. In fact, fascinating studies from 2010, 2017, and 2019 all encourage a growing body of research indicating Mediterranean-style diets can actually help treat depression!
In one of the studies, 30% of participants entered remission for their moderate to severe depression after a 12-week Mediterranean diet intervention that included olive oil. Additional research suggests that olive oil's beneficial fats support the central nervous system, assisting nerves function properly and increasing amounts of the mood-supporting neurotransmitter serotonin.
It combats pain + inflammation.
Olive oil may be a particularly good addition to your diet if you suffer from arthritis or another chronic inflammatory condition. For one, monounsaturated fats have been shown to reduce amounts C-reactive protein, an inflammatory marker that's elevated in conditions such as rheumatoid arthritis.
Extra virgin olive oil also contains the polyphenol oleocanthal, which has demonstrated anti-inflammatory properties similar to ibuprofen. Some experts believe that regular intake of oleocanthal-containing foods may reduce risk for risk for inflammatory diseases.
It may improve bone health + strength.
From the weird-but-true category: A 2018 study revealed increased bone density among women who had the maximum intake of olive oil--outcomes 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 assist in preventing bone breakdown and stimulate bone formation.
It encourages a healthy intestine microbiome.
Your gut microbiome influences everything from digestion to disposition to the appearance of your skin, so keeping it healthy is in your very best interest! Great news: Olive oil's polyphenols may reduce inflammation of the GI tract and foster the development of good bacteria, according to a 2019 review. Specifically, researchers found that eating about 1.5 tablespoons of extra virgin olive oil per day helped elevate populations of healthy bifidobacteria in the gut.
It encourages a healthy immune system.
Whether you're attempting to avoid a cold, curb risk of cancer, or manage an autoimmune illness, a healthy immune system is vital. And, turns out, your immune system really likes healthy fats!
A 2015 research found that eating 3 tablespoons of extra virgin olive oil every day was associated with greater expansion and activation of T-cells, immune cells that attack foreign invaders. On the other hand, eating an equal amount of corn oil, butter, or soybean oil did not have these benefits. Greater levels of polyphenols and MUFAs in EVOO would be to thank. Some researchers also think it may have a beneficial impact in helping fight infection from COVID-19
It balances blood sugar and may help prevent diabetes.
Healthy fats are a key dietary component for anyone trying to prevent or manage type 2 diabetes.
At a 2017 study, people who ate the most olive oil had reduced fasting blood sugar and a 16% reduced risk of developing diabetes. All fats help slow the absorption of sugar into the bloodstream, which can maintain blood sugar stable, but research suggests the main monounsaturated fat from olive oil, oleic acid, may be particularly protective against insulin resistance. Saturated fats, on the other hand, can promote inflammation and have a harmful effect on beta cells, the insulin-producing cells of the pancreas.
It may help you lose weight.
Because olive oil helps maintain blood sugar levels stable, it can help curb cravings that may otherwise lead to overeating and weight gain--another reason to ditch your fat-free salad dressing in favor of EVOO and vinegar!
A study from 2018 found that obese women who added 1+ tablespoons of extra virgin olive oil for their morning meal lost more body fat and had a larger fall in blood pressure compared to women who added soybean oil to their breakfast. Earlier research has indicated that high olive oil consumption in the context of a Mediterranean diet doesn't cause weight gain.
Of course, olive oil is still a calorie-dense food, so your very best option is to use it to replace less healthy fats in your diet.
It is the healthiest oil you can cook with.
Contrary to popular belief, EVOO actually has a moderate-to-high smoke point of 350⁰F to 410⁰F, however, smoke stage does not correlate to how stable a cooking oil is under heat. Research from 2018 indicates that extra virgin olive oil is the most stable cooking oil, resisting degradation better than oils with a high smoke point.
This means that you can use extra virgin olive oil for sautéing, stir-frying, baking, and even frying. Thanks to its abundance of heat-stable MUFAs and polyphenols, olive oil counteracts the oxidative stress caused by heat and reduces the formation of unhealthy compounds, like free radicals.
But what really puts olive oil apart as a cooking oil? A 2015 study found that cooking vegetables such as tomato, eggplant, and pumpkin in extra virgin olive oil actually promoted the antioxidant content of these vegetables!
The most important thing is that olive oil is incredibly nutritious, and no other cooking oil compares in terms of flavor, versatility, and head-to-toe health benefits. So go ahead, give your meals and recipes a good drizzle (or even glug) of this liquid gold.
There's a mystery behind extra virgin olive oil and it's health benefits. Not much is known about the incredible cooking oil. It's got the capability to benefit your health in many different ways. It can also make a dish a million times longer appetizing.
Pasta, drizzled over a saladon a burrata, you name it, we've done it with olive oil. Shopping at the grocery store, we have a tendency to get a bit confused when picking between cooking oils. Why extra virgin? What does it mean? We are here to tell you there's a slight difference that can make your healthy dishes all the better.
Essentially, what is extra virgin olive oil? How is it made?
Olive oil is the broad term used to describe the natural fruit juice of the oliveoil. There are various grades of olive oil, each having distinct differences in health benefits, usages, etc.. Extra virgin olive oil is the highest quality and is essentially the pure, unadulterated juice of fresh, healthy olives. In an ideal environment, the fruit is harvested when it is still green and just starting to ripen.
To make sure maximum flavor and health benefits are extracted, the freshly harvested fruit makes its way to the mill in two to four hours. Once the fruit is at the mill it is squished into an emulsified paste using a hammer mill. This emulsion of fruit, crushed oil, pits, and water then makes its way to the malaxer. This is where the temperature-controlled"cold processing" happens.
In the malaxer, which acts as a giant churn, the emulsion is broken and petroleum is extracted from the paste or pomace. A centrifuge eliminates the liquids from the solids, then at the final step, the oil is removed from the water in the separator.
This fresh oil, that was on a shrub that same day, then makes its way to nitrogen capped settling tanks to keep out the oxygen and light. Once the sediment settles to the base they're able to slurp all the purified good oil off the surface, combine it with other fresh varietals, bottle it, and get it into stores.
What are the health benefits of extra virgin olive oil?
Research proves that the healthy fat profile of Extra Virgin Olive Oil, along with other minor elements (such as antioxidants and vitamin E) are mainly responsible for the health benefits. It is really important to choose a fresh, antioxidant-rich extra virgin olive oil, to make sure you are reaping the health benefits.
Think of it like fruit juice: a juice will not be good for you if it has gone off or has been made out of rotten fruit. Extra virgin olive oil has a long list of well-evidenced health benefits as an individual food and also as the main cooking medium in the Mediterranean diet. There are a handful of main health benefits to pay attention to in EVOO.
Extra Virgin Olive Oil is packed with bioactive compounds known as Biophenols/polyphenols. These biophenols are responsible for the unique taste of EVOO and supply the body with a powerful source of free radical fighting antioxidants.
There is an abundance of research showing that EVOO as part of the Mediterranean diet is good for heart health. The FDA also allows a health claim on olive oils based on their health monounsaturated fat profile. In the words of Mary Flynn, Associate Professor Mary Flynn, Brown University,"No other food comes close to EVOO for the prevention and treatment of chronic disease"
EVOO is also one of the only foods to contain high levels of healthy compound squalene. Squalene is a natural antioxidant that is used in cosmetic and personal care, a health supplement, and pharmaceutical channels. It has been associated with a variety of health benefits mainly associated with heart health and cholesterol health.
Cooking with EVOO enables and encourages a diet full of vegetables, making a plant predominate diet enjoyable and sustainable.
Do you still get the health benefits of olive oil if you use it as cooking oil?
It's a common misconception that you shouldn't be cooking with extra virgin olive oil. There's a lack of scientific evidence to back up this claim. Evidence backs the fact that EVOO is an extremely stable and suitable for all sorts of cooking -- BBQ, sautéing, deep-frying, shallow frying and oven backing.
When you cook with extra virgin olive oil it actually has the ability to enhance healthy attributes of other components. Fat-soluble vitamins (vitamins A, D, E, and K) are better absorbed by the body when cooked in EVOO.
EVOO also helps with the absorption of some vital nutrients in vegetables such as kale, broccoli, tomatoes, and carrots. A high-quality EVOO is going to have a high smoke point, lending itself to any application.
We do have to remember that the smoke point is not the best predictor of an oil's performance. Oxidative stability is a far better gauge.
Oxidative stability measures the performance of oil when heated over periods of time. New research proves that EVOO is one of the safest and most stable oils to cook with. Within this research, seed oils have been found to be the least stable and produced the highest amount of polar chemicals when heated. Polar compounds are a by-product when oil is subjected to heat and some of them are demonstrated to be detrimental to health and linked to Alzheimer's and Parkinson's.
