Extra virgin olive oil (meaning it has not yet been processed( simply pressed) is packed with health benefits. It is rich in antioxidants, vitamin K and vitamin E. It has monounsaturated fats (i.e. the good kind) like oleic acid and palmitoleic acid, as well as omega-6 and omega-3s, two important polyunsaturated fats that are essential for human health, but that our bodies don't create.
It is not just what's in olive oil that makes it great for us, but what's not. Olive oil is free of the two carbs and cholesterol.
So, what exactly are those compounds and how do they help our bodies?
THE HEALING PROPERTIES OF OLIVE OIL
The magic of olive oil appears to stem from its anti-inflammatory properties. Although inflammation is a natural and necessary bodily response to a threat against your immune system, too much inflammation can be a bad thing.
Chronic inflammation leads to heart disease, Alzheimer's, arthritis and other diseases. Olives contain polyphenols that can help reduce chronic inflammation by preventing organ tissue damage.
Extra virgin olive oil helps with the following health issues:
HEART DISEASE
The main type of fat in olive oil, monounsaturated fatty acids, enhance risk factors related to heart disease such as high blood pressure, and therefore may help lower your risk of developing heart disease.
Monounsaturated fats have been found to lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels and cholesterol levels. And while it lowers bad cholesterol, it does not diminish decent cholesterol (HDL). Extra virgin olive oil has a higher percentage of these health superstars than any other oil.
1 study in patients with high blood pressure found that olive oil reduced blood pressure significantly and reduced the need for blood pressure meds by 48 percent. Olive oil also contains phytochemicals that lean blood, decrease inflammation of blood vessels, prevent oxidation of fats from the bloodstream, protect blood vessel walls, and dilate the blood vessels which enhances circulation.
The Food and Drug Administration recommends two tablespoons each day to reduce the risk of heart disease.
STROKES
People who have olive oil are also at a lower risk for strokes -- the second most common cause of death in the developed nation. Strokes are caused by insufficient blood flow to the brain. Vitamin K, found in olive oil, plays an important role in helping blood clot.
CANCER
Various studies have revealed that the prevalence of cancer is much lower in Spain, Italy, and Greece than in northern Europe or even the United States. Studies suggest that Mediterranean consumption of olive oil is the reason for their healthier lives.
Both olives and olive oil contain substantial amounts of compounds known as"anticancer agents" like squalene, terpenoids, and oleic acid, or oleocanthal. When researchers at Rutgers University added oleocanthal to cancer cells in the lab, it destroyed the cancer cells less than an hour without harming the healthy cells.
A study published Annals of Oncology in 2005 revealed that oleic acid -- the principal monounsaturated fat in olive oil -- greatly decreased the rise of aggressive breast tumors in test tubes.
Oleic acid is also exceptionally resistant to oxidation. Cancer is the uncontrolled growth of cells within the body, which can be caused by oxidative damage due to free radicals. Extra virgin olive oil is high in antioxidants called polyphenolic compounds which are responsible for maintaining the enzymes that fight free radicals within the body. Vitamin E, which olive oil also contains, also helps restrict free-radical production.
DIABETES
A diet high in monounsaturated fatty acids is also good for those who are at risk for type 2 diabetes, as research shows that they benefit insulin levels and blood sugar control.
ALZHEIMER'S
In 2016, scientists from Temple University published amazing findings regarding olive oil's ability to prevent cognitive decline and preserve memories.
Affecting nearly 44 million people globally, Alzheimer's is the most common neurodegenerative disease and a leading cause of dementia. It causes a buildup of amyloid-beta plaque in certain brain cells. In their experiment, the scientists from Temple revealed that Alzheimer's affected mice with an olive oil rich diet had lower levels of amyloid plaque and performed better on cognitive tests.
WEIGHT LOSS
Research also joins olive oil and weight loss. There's a large misconception that all fat is bad and leads to weight gain. In reality, unsaturated fats are beneficial to our health and monounsaturated fat, found in extra virgin olive oil, can assist the body's breakdown of stored fat. We ought to steer clear, nevertheless, of trans fat and eat just limited amounts of saturated fats.
Several studies indicate that a Mediterranean diet helps people shed weight and keep it off. Others have shown that people eat less when they consume monounsaturated fat. Therefore, dressing your BBQ sides in extra virgin olive oil is a small step you can take if you want to keep off the pounds!
BEWARE WHICH OLIVE OIL YOU BUY
There you have it. Olive oil is basically liquid gold in terms of how powerful a health punch it packs.
Yet, not all olive oil is created equally. A lot of the olive oil on the market is lower quality, extracted using chemicals, or diluted with other cheaper oils. To reap the health benefits, you want to buy extra virgin olive oil grown responsibly and without chemicals.
Olive oils labeled "virgin" or "extra virgin" have been pressed or extracted from olives by mechanical or physical means. Not using chemicals or heat ensures that the olive oil remains unaltered and that it retains its nutritional value.
You should always opt for extra virgin olive oil for dressing salads, pasta, or anytime you are not heating it up. Extra virgin olive oil is the freshest and highest grade, which means it has the shortest shelf life. Bottles labeled with just"virgin olive oil" are lower in quality, more acidic, and may have flavor defects.
Even then -- regulations aren't rigorously enforced. Too many companies place"extra virgin" on their labels dishonestly, without interfering with the standards. Unfortunately, companies routinely put profits over quality products and their customers and often lie about the source of their olive oil. Because of that, it's important to purchase from a company that you know and trust.
Olive oil is obtained by pressing entire olives (Olea europaea). It is often called'Jaitun ka Tel' in Hindi. It is a widely used vegetable oil for cooking, frying and salad dressing. It is also utilized in cosmetics, soaps, medications and for light lamps.
It is bright yellow or greenish or golden in color with a pungent aroma and slightly bitter taste.
Nutritional Value of Olive Oil
100 ml of Olive Oil provides people with 884 calories of energy
It is full of monounsaturated and polyunsaturated fatty acids, which are beneficial for health. It contains about 70 percent of lipoic acid.
In addition, it also contains vitamin E and vitamin K Polyphenols, tocopherols, phytosterols, squalene, terpenic acids and several other antioxidants are also present in olive oil
Benefits of Olive Oil
Powerful Antioxidant:
Olive oil is rich in polyphenols, vitamin E and various other antioxidants.
These antioxidants protect our body from free radical damage. They consequently keep us healthy and shield us from diseases of heart, cancer .
Good for our Cardiovascular System:
Consumption of Olive oil is associated with reduced levels of LDL cholesterol (bad cholesterol).
Olive oil is full of polyphenols. These polyphenols help to lower blood pressure.
Olive oil, therefore is useful for patients with hypertension.
All the above effects help to safeguard our heart from various disorders.
Reduces Risk of Cancer:
Polyphenols present in olive oil are good antioxidants.
Consuming olive oil effectively decreases the risk of cancers of bowel, breast, colon, endometrium, prostate .
Hydroxytyrosol and tocopherol exhibit potent anti-cancer properties.
Management of Diabetes Mellitus:
Olive oil contains an antioxidant called tyrosol. Tyrosol enhances insulin resistance, thus preventing sudden spikes in blood sugar levels.
Olive oil is useful in the management of type 2 diabetes mellitus.
Reduces Risk of Stroke:
Polyphenols in olive oil decrease levels of cholesterol in the bloodstream. Thus cholesterol deposition in the arteries supplying blood to the brain is prevented. This greatly reduces the risk of stroke.
Antimicrobial:
Olive oil contains oleuropein. Oleuropein has powerful antibacterial, antiviral and antifungal properties. Consuming olive oil thus protects us from a variety of infections.
Great for Digestion:
Olive oil lubricates our digestive tract and keeps it healthy. It also maintains regular bowel movements, preventing constipation.
Consuming olive oil on a regular basis prevents digestive diseases.
Neuroprotective effects:
Alzheimer's is a neurodegenerative disease that is characterized by the accumulation of beta-amyloid plaques within the brain. There is a loss of memory in Alzheimer's disease.
Oleocanthal present in olive oil helps to clear these plaques, thus displaying improvement in patients with Alzheimer's disease.
Olive oil effectively reverses learning and memory deficits.
Helps in Weight Loss:
Olive oil is full of monounsaturated fatty acids like oleic acid. Monounsaturated fatty acids are good for our heart and also assist in maintaining ideal blood sugar levels.
Olive oil also gives a feeling of satiety, thus making us eat less food thereby reducing our calorie intake. This leads to weight loss.
Reduces Anxiety and Depression:
Olive oil reveals neuroprotective effects. It assists in effectively reducing anxiety and depression.
Pain Relief:
Oleocanthal in olive oil shows anti-inflammatory effects. It effectively reduces inflammation, swelling and spasm; thus reducing pain.
Olive oil when massaged over knees of patients suffering from osteoarthritis provides pain relief.
Great for Bones:
Olive oil is bone protective. Its antioxidant and anti-inflammatory effects inhibit bone resorption. It increases the formation of bones. It assists in maintaining the bone mineral density.
Olive oil consequently prevents the risk of osteoporosis.
Benefits on Skin
Olive oil is a blessing for skin. Vitamin E and antioxidant content of Olive oil help to maintain healthy skin. Various effects of Olive oil on the skin are:
Hydrates and effectively moisturizes skin
Acts as a Fantastic exfoliator
Can be used to remove makeup
Prevents formation of fine lines and wrinkles
helps lighten scars and stretch marks
Prevents acne
helps repair cracked heels
Benefits on Hair
Olive oil hydrates our scalp and reduces itching and dryness
Reduces and prevents dandruff
Makes our hair healthy and shiny
Reduces and prevents hair fall
Promotes the growth of hair
Kinds of Olive Oil
Extra Virgin Olive Oil
Extra virgin olive oil is made by cold-pressing olives. It is unrefined, pricey and has an excellent flavour and odour. It is full of vitamins, minerals and antioxidants. It is of the best quality and also the most beneficial type for our health.
Virgin Olive Oil
Virgin olive oil is also obtained by cold pressing olives and has a low acid content.
It is the most popular type and less costly than extra virgin variety. It is great in flavour and smell.
Pure Olive Oil
Though called pure, this type of Olive oil is actually a blend of jojoba and refined oil. It has a high acid content and not suggested for ingestion.
Refined Olive Oil
Refined olive oil is obtained by pressing lower quality olives and further subjecting them to heat, chemicals and filtration. It is bland in taste and not good for health.
Pomace Olive Oil
Pomace olive oil is obtained from the pulp of olives. After the olives are cold-pressed and oil is eliminated, the leftover is called the aloe vera. Solvents are used to extract pomace oil from the pulp.
Mediterranean people's longevity and their associated quality of life is well renowned, and many studies have found that their daily diet is a major factor in their longer lifespans.
In fact, while heart disease is currently the most frequent cause of death across the globe, it is rarer in the Mediterranean, and research has found that their diet decreases the risk of heart disease, stroke, cancer, high blood pressure, Alzheimer's, arthritis, diabetes, and much more.
Olive oil in particular is packed full of powerful Polyphenol called Oleocanthal, which will help to reduce bad cholesterol, reduce the risk of stroke, and stop the onset of dementia and the risk of Alzheimers, lower the risk of type two diabetes, reduce the risk of high blood pressure, protect against heart disease and protect against DNA damage that can trigger cancer.
Heart Disease
Olive oil is well-known for being packed full of antioxidants, which are essential for keeping our bodies fighting fit and healthy. These antioxidants, in particular, are recognised as being beneficial in terms of fighting disease, as they can prevent our blood's cholesterol oxidising, which can lead to heart disease.
According to hundreds of studies, extra virgin olive oil in particular helps protect the body against heart disease. This can be viewed in the way that it lowers all aspects of the human body's cholesterol, such as LDL-cholesterol (low density lipoprotein), triglycerides, and overall levels of total blood glucose. (5)(6)(7)
Diabetes
After multiple studies and research, olive oil has been directly linked to providing protection effects against type 2 diabetes.
A specific diabetes-focused study revealed that a healthy Mediterranean diet that featured olive oil was able to decrease the risk of developing type 2 diabetes by over 40%, compared to a generic low fat dietplan. (8)(9)
Stroke
As olive oil contains multiple elements that are designed to lessen swelling in the human body, such as the arteries, it's been studied intensively in relation to its part in potentially reducing the risk of a stroke. In fact, at a recent study, olive oil was found to be the only monosaturated fat thing ingested by over 841,000 participants that actually lowered the risk of stroke and heart disease.
A separate study in France showed that participants who used olive oil for cooking and additives were 41% less at risk of a stroke, compared to the participants who didn't use any olive oil.
This is a result of the fact that fractures are caused when the blood flow to the brain is disturbed or disrupted, caused by a blood clot. Olive oil improves blood flow in the body, and this can help reduce this risk.
Blood Pressure
Olive oil was the feature of one particular study, which said including olive oil from the diet of participants reduced their need for blood pressure medication by a whopping 48 percent! This happened over six months when coupled with a diet low in saturated fat. (12)(13)
Cancer
Of all the components that olive oil is comprised of, over 70% of it is oleic acid, a fatty acid. Oleic acid is known for being a healthy fat and in fact helps to reduce inflammation of arteries and more when ingested. Due to this de-swelling trait, it is believed that Oleic acid has a beneficial effect on cancerous cells and cells.
This has been shown at the way the antioxidants of olive oil react with free radicals, typically by reducing the oxidative damage they cause, which is thought to be one of the main causes of cancer. In nature, olive oil potentially possesses the ability to kill cancerous cells.
Alzheimer's
Unfortunately, Alzheimer's disease is just one of the most common neurodegenerative diseases across the globe, together with recent statistics showing that someone from the United States develops the disease every 66 seconds.
However, it has been found that Alzheimer's disease rates, among others, are lower than average in Mediterranean countries, which is possibly related to their above average ingestion of olive oil and their balanced diet.
Studies have been conducted by mice and olive oil to examine the consequences it has on their brain cells and function, and results have indicated it may aid in removing plaques, a build up of which is a symptom for Alzheimer's. Studies have also indicated an improvement in brain function in humans in relation to an increase of intake of extra virgin olive oil, as seen in memory tests and much more.
Overall, a diet that features olive oil may actually be able to keep the heart and body youthful and healthy. Hundreds of studies over the years have proven time and time again that olive oil can have a positive effect on the human body in one capacity or another, further enhancing an individual's lifespan and quality of life.
