Olive oil is not only great for cooking but for our health as well, with potential benefits to blood sugar, heart health, metabolic syndrome, depression, and more. Read on to learn how to take advantage of this Mediterranean superfood.
Olive oil is fat from the olive, a traditional tree harvest of the Mediterranean Basin. The oil is made by pressing entire olives.
Along with its culinary and religious uses, it also has many health benefits. The phenols from the petroleum contain the majority of the beneficial properties.
Olive oil is also the primary fat source from the Mediterranean diet, a dietary strategy increasingly utilized to boost brain and heart health.
Olive oil is safe to eat as food, but has not yet been approved by the FDA for medical usage. Regulations set manufacturing standards for them but don't guarantee that they're safe or effective. Speak with your doctor before supplementing.
Possibly Effective For
The Mediterranean diet uses olive oil as its main source of fat. The ADA recommends utilizing this diet to enhance blood sugar control. By following this diet, there is a 20%-23% lower risk of developing type 2 diabetes.
11 obese and diabetic patients added olive oil into their dietplan, which significantly reduced fasting blood sugar. Daily intake can also enhance metabolic control in obese type 2 diabetes patients.
Older adults who have been at risk of losing their eyesight due to diabetes were set to a diet containing olive oil. They were not as likely to lose their eyesight in comparison to those who did not increase their olive oil intake.
165 patients that were at high risk for heart disease went to a diet containing olive oil. Those patients had decreased blood pressure, total cholesterol, low-density cholesterol, and triglycerides.
Tomato sauce enriched with olive oil has a greater effect on heart risk factors than just raw tomato sauce.
Olive oil enhanced the cholesterol-lowering properties of high-density lipids and protected cells from oxidative stress.
In non-smoking women, olive oil decreased blood glucose as well as endothelin-1. This explains the effect of olive oil decreasing blood pressure among hypertensive women,
Olive oil increases lipid cholesterol. It also reduces the oxidative damage to lipids, decreases inflammation and improves tissue function,
The following purported benefits are just supported by restricted, low-quality clinical studies. There is insufficient evidence to support the use of olive oil for any of the below-listed uses. Don't forget to speak with a doctor before taking using olive oil for medical reasons, and never use it in place of something that your doctor recommends or prescribes.
Metabolic syndrome is a group of risk factors that increase the risk of heart issues, stroke, obesity, and diabetes.
A diet enriched with olive oil enhanced the bloodstream antioxidant capabilities.
In women, an oil-rich diet reduced the risk of metabolic syndrome as well as heart disease.
A combination of olive and fish oil have a synergistic effect on lipid metabolism and oxidative stress in patients.
Additionally, it is likely to cause the reversion of this illness.
Depressed patients were given a diet that included olive oil and evaluated over the period of time. They revealed a decrease in depression scores.
Olive consumption is inversely associated with melancholy risks and improved depressive symptoms.
No clinical evidence supports the use of olive oil for any of the conditions listed in this part. Below is a summary of the existing animal and cell-based research, which ought to direct further investigational efforts. On the other hand, the research listed below shouldn't be interpreted as encouraging of any health benefit.
Mice that had memory loss had olive oil included in their diet for 2 weeks. Their memory improved, and there was a significant response in the cortex to promote the formation of new cells from the brain.
Alzheimer's is characterized by the accumulation of β-amyloid (Aβ) and tau proteins in the brain. In mice, the petroleum leads to an up-regulation of Aβ degrading enzymes, which helps prevents Alzheimer's.
Olive oil reduced bone loss in ovariectomized rats.
Additionally, it increased osteoblast cell formation.
Oil with vitamins may be beneficial to include in the diet of girls to assist for bone security and against oxidative stress.
Scientists treated mice (who had induced migraines ) with either water or olive oil to help them heal. The petroleum helped heal pressure ulcers and improved skin health.
Linear incisions and circular excisions wound versions were created in the buccal mucosa of rats to determine the healing effect of olive oil on the wounds. The oil has healing effects in both incisions and excisions as well as anti-inflammatory effects.
One of the main phenols in olive oil, hydroxytyrosol, possesses antitumor effects due to pro-oxidant properties, the capacity to inhibit the growth of cells, and the promotion of cell death. Hydroxytyrosol treatment reduced thyroid cancer cells by promoting programmed cell death in those cells.
Higher olive oil intake may be a protective factor against breast cancer.
Another polyphenol, oleuropein, can cause programmed cell death in breast cancer, colorectal cancer, and thyroid cancer.
Olive oil diets also influenced the expression of age-related changes. Diets can regulate the different susceptibility to chemical exposure leading to breast cancer.
Dietary fats are highly controversial, with debates about animal fats, seed oils, and everything in between in full force.
That said, most people agree that extra virgin olive oil is remarkably healthy.
Part of the Mediterranean diet, this traditional oil has been a dietary staple for some of the world's healthiest populations.
Studies indicate that the fatty acids and antioxidants in olive oil can offer some powerful health benefits, including a reduced risk of heart disease.
This article reviews why extra virgin olive oil is one of the healthiest fats.
Olive oil is oil that has been extracted from olives, the fruits of the olive tree.
The production process is incredibly simple. Olives can be pressed to extract their oil, but modern methods involve crushing the olives, mixing them together, and then separating the oil from the pulp in a centrifuge.
After centrifugation, small amounts of oil remain in the pomace. The leftover oil can be extracted using chemical solvents and is known as olive pomace oil.
Olive pomace oil is generally cheaper than regular olive oil and has a bad reputation.
Buying the right typeof olive oil is crucial. There are three main grades of olive oil -- refined, virgin, and extra virgin. Extra virgin olive oil is the least processed or refined type.
Extra virgin olive oil is considered to be the healthiest type of olive oil. It is extracted using natural methods and standardized for purity and certain sensory qualities like taste and smell.
Olive oil that is truly extra virgin has a distinct taste and is packed with phenolic antioxidants, which is the main reason it's so beneficial.
Legally, vegetable oils that are labeled as olive oil cannot be diluted with other types of oils. Nevertheless, it's essential to inspect the label carefully and buy from a reputable seller.
Extra virgin olive oil is fairly nutritious.
It contains modest amounts of vitamins E and K and tons of beneficial fatty acids.
1 tablespoon (13.5 grams) of olive oil contains the following:
Saturated fat: 14%
Monounsaturated fat: 73 percent (mostly oleic acid)
Vitamin E: 13% of the Daily Value (DV)
Vitamin K: 7 percent of the DV
Notably, extra virgin olive oil excels in its antioxidant content.
Antioxidants are biologically active, and some of them can help fight serious diseases.
The oil's main antioxidants include the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL (bad) cholesterol from oxidation.
Some people have criticized olive oil for having a high omega-6 to omega-3 ratio (over 10:1). However, its total amount of polyunsaturated fats is still relatively low, so this should not be a cause for concern.
Extra Virgin Olive Oil Contains Anti-Inflammatory Substances
Chronic inflammation is thought to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, diabetes, and arthritis.
Some speculate that olive oil's ability to fight inflammation is behind its many health benefits.
Oleic acid, the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers like C-reactive protein.
However, the oil's main anti-inflammatory effects appear to be due to its antioxidants, primarily oleocanthal, which has been demonstrated to work like ibuprofen, a popular anti-inflammatory drug.
Researchers estimate that the amount of oleocanthal in 50 ml (about 3.4 tablespoons) of extra virgin olive oil exerts effects similar to those of 10 percent of the adult ibuprofen dosage for pain relief.
Also, one study showed that substances in olive oil can decrease the expression of genes and proteins that mediate inflammation.
Keep in mind that chronic, low-level inflammation is usually fairly mild, and it takes years or decades for it to do damage.
Using extra virgin olive oil may help prevent this from happening, leading to a reduced risk of various inflammatory diseases, especially heart disease.
Extra Virgin Olive Oil and Cardiovascular Disease
Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world.
Many observational studies reveal that death from these diseases is low in certain areas of the world, especially in nations around the Mediterranean Sea.
This observation originally spurred interest in the Mediterranean diet, which is supposed to mimic the way the people in these countries eat.
Studies on the Mediterranean diet show that it can help prevent heart disease. In one major study, it reduced heart attacks, strokes, and death by 30 percent.
Extra virgin olive oil protects against heart disease via numerous mechanisms:
Reducing inflammation. Olive oil protects against inflammation, a key driver of heart disease.
Reduces oxidation of LDL (bad) cholesterol. The oil protects LDL particles from oxidative damage, a key factor in the development of heart disease.
Enhances blood vessel health. Olive oil boosts the function of the endothelium, which is the lining of the blood vessels.
Helps manage blood clotting. Some studies suggest that olive oil can help prevent unwanted blood clotting, a crucial feature of heart attacks and strokes.
Lowers blood pressure. One study in patients with elevated blood pressure found that olive oil reduced blood pressure significantly and lowered the demand for blood pressure medication by 48 percent.
Given the biological effects of olive oil, it is not surprising that individuals who consume the greatest amounts of it are significantly less likely to die from heart attacks and strokes.
Dozens -- if not hundreds -- of animal and human studies have shown that olive oil has major benefits for the heart.
In fact, the evidence is strong enough to recommend that individuals who have or are at a higher risk of developing heart disease include plenty of extra virgin olive oil in their diets.
Although olive oil has largely been studied for its effects on heart health, its consumption has also been associated with a number of other health benefits.
Cancer is a common cause of death and characterized by the uncontrolled growth of cells.
Studies have shown that people living in the Mediterranean nations have a fairly low risk of cancer, and some have speculated that olive oil has something to do with this.
One potential contributor to cancer is oxidative damage as a result of harmful molecules called free radicals. However, extra virgin olive oil is high in antioxidants that reduce oxidative damage.
The oleic acid in olive oil is also highly resistant to oxidation and has been shown to have beneficial effects on genes linked to cancer.
Many test-tube studies have found that compounds in olive oil can help fight cancer at the molecular level.
That said, controlled trials in humans have yet to study whether olive oil helps prevent cancer.
Alzheimer's disease is the world's most common neurodegenerative disease and a leading cause of dementia.
One feature of Alzheimer's is a buildup of protein tangles called beta-amyloid plaques in certain neurons in the brain.
A study in mice observed that a substance in olive oil can help clear these plaques.
Additionally, a controlled study in humans showed that a Mediterranean diet enriched with olive oil enhanced brain function and reduced the risk of cognitive impairment.
When you think of olive oil, what's the first association that you make with this? That it is wonderful for dipping bread into, or drizzling on a salad?
Most people know that olive oil is full of monounsaturated fatty acids (MUFAs!) Which lower cholesterol and have additional benefits like improving blood clotting and regulating insulin, but few really do their research on why it's so good for us.
Extra-virgin olive oil (EVOO) is an anti-inflammatory and natural antioxidant that keep cells and blood vessels healthy and strong, and it is a great source of Vitamin E and beta carotene. Some researchers have claimed that a diet rich in EVOO--such as a Mediterranean diet that's also rich in vegetables, legumes, and whole grains--can also lower one's risk of cancer rather significantly.
Olive oil has been shown to enhance bone health, cognitive (brain) function, and digestive health: with the latter, EVOO seems to help slow the growth of"bad" bacteria in the gut, while encouraging the growth of beneficial gut flora--much like active-culture yoghurt.
Apparently the best kind of oil you can use is extra-virgin oil from Spain, though it's best not to heat it up: lower-grade olive oils are better for actual cooking, while EVOO is ideal for dipping and drizzling, so bear that in mind if you plan to incorporate more olive oil in your life.
With all of these great internal benefits from olive oil, it's understandable that few would even think about using this amazing oil for anything other than a condiment. In actuality, it has some wonderful uses that go beyond its own popularity as a dressing for your favourite greens:
Skin can get dry and scaly in wintertime, so think about using olive oil to moisturise it back to its full glory: the next time you take a bath or shower, massage some olive oil into your skin while it's still damp, and you will see results almost immediately. For particularly dry feet and hands, slather on the oil just before bed and then put on cotton socks and gloves to keep the oil in place as you sleep. The results you'll see in the morning will be downright astonishing.
You can use olive oil as a lip conditioner, to moisturise and soften cuticles around your nails, and can even be dabbed onto babies' bottoms to help ease diaper rash.
This stuff is also great for your hair: a bit of oil can be rubbed into the scalp an hour before washing to help alleviate dandruff, and can also be applied to the ends of your hair if they're dry and dividing. Pets can benefit from topical olive oil as well, particularly on rough paw-pads.
Oil-pulling is an ancient Ayurvedic technique that has been lauded the world over for its therapeutic benefits. Basically, a tablespoon of oil is gargled and swished around the mouth for 15-20 minutes a few times a day, and then spat out. How does this help your body?
Apparently it acts like a detoxifier, drawing all kinds of bacteria, mucus, and toxins out of your body in much the same way that oil in your car's engine collects all the dirt and debris inside it. People have claimed that it can alleviate everything from arthritis and allergies to chronic fatigue and PMS.
Hopefully this isn't something you suffer from, but it works wonders for pet cats: adding 1/2 a teaspoon to your cat's food each day can help to either prevent or alleviate hairball issues, and will also make their coats softer and more lustrous.
Using its Vitamin E content and dense moisture, olive oil not only makes cakes, cupcakes and muffins rich and moist, it also extends the life of them as it keeps them from drying out too fast. Olive oil may also add extra nutrients to the cakes, and can be utilized instead of butter to make them lower in calories and more heart-friendly.
In addition to all of these amazing benefits, you can also use olive oil to polish wooden furniture and floors, even though it feels like a terrible waste to utilize such a great oil for this sort of thing. If you are going to go this route, make certain that you use a low grade of oil so that you don't break the heats of all the craftspeople who work so hard to press the extra-virgin stuff.
