Olive oil is an essential part of the healthy Mediterranean diet and it tastes extremely delicious on salads, in pasta and on fish.
Olive oil, more than anything, Extra Virgin Olive Oil, has long been famous for its handful of health benefits, and is said to be the hidden secret to the longer life expectancies of the Mediterranean population. For these reasons and many more, It is no wonder it has a variety of health benefits.
Here are seven exceptional health benefits from Olive Oil which can enable you to lead a fuller, healthier life.
Olive Oil Contains Good Fats, Great For Heart Health
The main kind of fat found in olive oil is monounsaturated fat (MUFA). MUFAs have been found to lower your total cholesterol and LDL (the bad) cholesterol levels, and may also help normalize blood clotting.
Lowering your LDL cholesterol means your arteries will be obstructed, leading to a lower risk of heart disease and strokes. Replacing butter and margarine with products containing oil, such as Bertolli with butter, will help increase your intake of MUFA.
Olive Oil Is Jammed with Antioxidants
Olive oil contains vitamin E, carotenoids and phenolic compounds, all of which are powerful antioxidants. These antioxidants are said to help the creation of damaging free radicals in the body.
Free radicals are groups of atoms with an odd number of electrons that attach to healthy cells and start a negative chain reaction, and can injure blood vessels, damage DNA and create changes in genes that can lead to cancer.
Olive Oil Can Help Prevent High Blood Pressure
Just as MUFAs can look after the health of your heart, monounsaturated fats found in olive oil also contain high amounts of an essential fatty acid (EFA) called omega-3. Omega-3 and MUFAs have been shown to keep your heart healthy by helping to reduce blood pressure. It is called an EFA because the body cannot make it by itself and therefore we have to get it from food sources.
Olive Oil Can Assist In Protecting You From melancholy
According to current research, olive oil might have emotional, as well as physical health benefits. The University of Navarra and Las Palmas de Gran Canaria conducted a study that included over 12,000 people and found that a diet with a higher intake of olive oil and polyunsaturated fats was associated with a lower risk of mental illness.
Early findings indicate cardiovascular disease and depression may share common procedures related to diet, but studies are still being conducted.
Olive Oil May Play An Essential Role In Preventing Osteoporosis
There is increasing evidence that olive oil intake may help improve the amount calcium from the bloodstream, which can have a beneficial effect on bone density, so it may therefore help prevent osteoporosis from developing.
Olive Oil Can Help Lower the Risk of Alzheimer's Disease
Initial studies have demonstrated that an olive oil extract (oleocanthal) may help protect you from the risk of Alzheimer's disease and cognitive decline, that can often come with aging. More research is required in that area, but olive oil is also likely to be part of a Mediterranean diet (which also tends to be high in veg, fruit and fish) and there is some evidence that this diet can lower the risk of Alzheimer's disease too.
Extra Virgin Olive Oil Reduces Inflammation
Extra-virgin olive oil has been found to mimic the effect of non-steroidal anti-inflammatory drugs, helping conditions such as rheumatoid arthritis. The compound oleocanthal can inhibit pro-inflammatory enzymes -- as well as the risk of Alzheimer's.
When analyzed in relation to rheumatoid arthritis, researchers found the compound had a significant impact on both chronic inflammation and acute inflammatory processes, and they believe 3.5 tablespoon dose is equal to a 200mg tablet of ibuprofen.
Olive oil is undoubtedly the healthiest fat. While some people suggest never consuming oils of any kind, the evidence is clear that when choosing a food oil for marinating, dressing, and cooking, extra virgin olive oil is always the healthiest option.
Extra virgin olive oil is simply the juice of the olive fruit with its water removed by centrifuge, an unrefined, all-natural product created without heat or chemicals involved in any step of the process.
Apart from extra virgin olive oil and unrefined virgin coconut oil, every other typical food oil needs chemical processing. All vegetable oils, such as corn oil, peanut oil, and canola oil, are extracted from seeds using high heat along with industrial solvents, such as Hexane, a chemical the EPA has identified as a neurotoxin in rat studies.
Seed oils created by chemical extraction should still be bleached and deodorized in order to make them edible, and these processes ruin any natural nutrients whilst also generating free radicals that can contribute to a range of diseases when these oils are consumed.
The latest study indicating the dangers of vegetable oils - released in the summer of 2019 and performed by UMass Amherst - suggested that ingestion of these refined polyunsaturated fry oils exacerbates symptoms for people with diseased colons.
Research shows that replacing any of these processed, polyunsaturated fats in your diet with the monounsaturated fats found in extra virgin olive oil can aid weight loss and improve overall health.
Furthermore, extra virgin olive oil has many proven health benefits as a result of the oil's high content of polyphenols. These valuable antioxidants cannot be found in any other olive oil.
A Proven Medicine
Nutrient-dense EVOO contains many different polyphenolyic compounds that offer myriad benefits to human health, such as"antioxidant, antimicrobial, hypoglycemic, vasodilator and antihypertensive effects."
EVOO provides similar benefits to caloric restriction
Plant polyphenols, including those found in extra virgin olive oil, have properties that mimic the effects of caloric restriction on the body, specifically by affecting the activity and amounts of sirtuins, a family of proteins that regulate cellular health. Caloric restriction in humans has shown many beneficial effects, like prolonging lifespan and reducing the risk of age-associated diseases.
Reduces inflammation and relieves rheumatoid arthritis symptoms
EVOO has indicated that it can decrease systemic inflammation. By inhibiting the activity of specific enzymes that cause inflammation, the oleocanthal in EVOO helps improve health outcomes, as inflammation is a known factor across a variety of chronic diseases.
Some evidence suggests extra virgin olive oil can reduce the pain, inflammation and oxidative stress associated with rheumatoid arthritis. Patients taking fish oil also showed significant improvements when their diets were supplemented with extra virgin olive oil.
Offers exciting results for the fight against cancer
The polyphenols found in EVOO have demonstrated to have a debilitating effect on cancer cells, both in reducing cell proliferation and increasing cell death. EVOO's polyphenols appear to be particularly effective against breast cancer cells, and may also kill skin cancer cells without harming healthy cells.
Repairs the body and combats aging
EVOO polyphenols stimulate autophagy, the body's method of clearing out dead cells and creating new cells, suggesting plant phenols to be a powerful weapon against neurodegeneration.
Scientists writing in the International Journal of Molecular Science found that"EVOO polyphenols can be thought of a new family of plant-produced gerosuppressants... leading to avoidance against aging and age-related diseases, including cancer."
Interferes with processes leading to amyloid diseases
Symptoms of amyloid diseases show correlation with diabetes and also neurodegenerative diseases like Alzheimers. EVOO polyphenols appear to decrease accumulation and buildup of the amyloid proteins associated with Alzheimers, with one study finding diminished chances of cognitive deficit for people who used extra virgin olive oil vs. those who did not. The same study found that those in the EVOO-consuming cohort had lower incidence of stroke, as well as reduced risk of cardiovascular disease and CVD-related mortality.
Enhances cardiovascular health
Many studies have found extra virgin olive oil to be quite beneficial for cardiovascular health. The polyphenols in EVOO lower the risk of heart disease, lower LDL cholesterol levels as well as total cholesterol levels, and help prevent the formation of plaque in arteries.
A 2000 study published by the University of Naples, Italy concluded that the regular consumption of extra virgin olive oil reduces the daily dosage requirement for individuals prescribed medication for hypertension.
Improves obesity results
Several plant phenols show the ability to combat obesity-related conditions. Consumption of EVOO polyphenols can help reduce food intake and fat tissue accumulation by better regulating proper cell function, a procedure which also helps reduce obesity-related inflammation.
Obesity has high correlation with both cardiovascular disease and also type-2 diabetes. The polyphenols found in extra virgin olive oil have been shown to improve fat metabolism and insulin sensitivity, while also helping to balance blood sugar levels.
Typically the body stores fat in cells called adipocytes. In obese individuals, extra virgin olive oil can help prevent lipotoxicity and cell death when fatty acids get stored in non-adipose tissues.
EVOO can also help improve liver health related to metabolic syndrome, and protect against nonalcoholic fatty liver disease by alleviating oxidative stress and improving inflammatory response.
Reveals antibacterial properties
Studies indicate that olive oil can destroy bacteria associated with ulcers and stomach cancer. Strains of the bacteria Helicobacter pylori have shown some antibiotic resistance. In tests extra virgin olive oil was able to eradicate all strains of the bacteria, including those with antibiotic resistance.
Lowers the risk of depression
Research suggests that consumption of extra virgin olive oil as part of a Merditerranean diet can reduce the risk of depression, especially when compared to a cohort consuming trans-fats, a practice which shows correlation with increased risk of depression. .
Epigenetic therapy
Epigenetic therapy is a newer field of science studying how the nutrients consumed as part of an individual's diet can help modify how genes express themselves. Similar to the old phrase,"you are what you eat," the science is beginning to reveal that a diet rich in plant polyphenols can help prevent diseases like cancer, while also counteracting faulty biological processes, and even aging itself.
Oleic Acid
Extra virgin olive oil is the only oil made primarily of monunsaturated fatty acids, with up to 80 percent of the oil consisting of lactic acid. In fact, extra virgin olive oil is our best available source of ellagic acid. Oleic acid is vitally important to human health. While present in many organs, it is the main fatty acid found in the human brain.
Many studies have been performed on oleic acid, and it is widely understood to provide vital nourishment to every cell in the body, making it critical to improving cell health and preventing premature cell death. Oleic acid is proven to reduce bad cholesterol levels while maintaining protective HDL levels. It can decrease inflammation by making corticosteroids more available to the body. Oleic acid may also play a role in cancer prevention.
In addition to the many benefits oleic acid provides, it is also noted for its ability to enhance the protective effects of tocopherols, a set of compounds with antioxidant properties.
Antioxidants vs. Free Radicals
We have all seen how an apple, once cut open, will immediately turn from white to brown through the practice of oxidation. Unfortunately oxidation is a natural process that happens to all of us! During our normal metabolic processes, ie. the chemical reactions that occur as we breathe and acquire energy, the oxygen molecules in our body lose electrons, becoming what are known as free radicals. These unstable oxygen molecules will search for new electrons to make them complete. In metals, this process of oxidation creates rust, similar to how the flesh of an oxidized apple turns brown.
When free radicals bond into healthy cells in the human body, compounds called reactive oxygen species are created. These compounds can damage and destroy the building blocks of the human body: our fatty acids, our proteins, even our DNA. A body overwhelmed by free radicals is considered to be under oxidative stress, a condition that can lead to a wide variety of diseases and also speed up the aging procedure.
Unfortunately the creation of free radicals in the body isn't limited to just our metabolic processes. External sources such as radation, air pollution, and industrial chemicals can also promote the creation of free radicals in the body. Luckily our planet offers us many natural substances with antioxidant properties.
Antioxidants improve physical health by providing stable molecules that can donate electrons to dangerous free radicals and stop them from affecting healthy cells. Antioxidants can also help inhibit the activity of any reactive oxygen species already created. These procedures immediately help to slow down and even stop cellular damage.
While the body does produce enzymes that scavenge free radicals, the main source of antioxidants comes from our diet. The collective name for any fat-soluble compound with antioxidant properties is Vitamin E.
The Vitamins of EVOO
Vitamin E
Alpha tocopherol is the primary sort of Vitamin E in extra virgin olive oil. Approximately 2 milligrams of Vitamin E can be acquired from a tablespoon of olive oil, which is about 10% of the recommended daily intake of Vitamin E.
According to the NIH Vitamin E has anti-inflammatory properties, can reduce incidence of heart disease, and can also lower the chance of mortality from cardiovascular issues in girls. The Mayo Clinic suggests that Vitamin E helps prevent the advance of Alzheimer's disease.
Vitamin K
The other main vitamin found in extra virgin olive oil is Vitamin K, with about 10% of the recommended daily intake of Vitamin K in 1 tablespoon of olive oil. Research shows that Vitamin K is an important nutrient to aid in blood clotting. Vitamin K has also been mentioned to improve bone health, and may help prevent osteoporosis. Vitamin K is found in many major organs, including the brain, heart, liver, pancreas and bone.
Beyond being the source of these 2 critical vitamins, extra virgin olive oil also provides profound health benefits through its high content of natural polyphenols.
There are multiple health benefits of olive oil. Its use dates back centuries, and it is used for health and beauty today.
How do you use olive oil? If you're only cooking with it, you are missing out on some great benefits. Olive oil has been used to anoint the champions of ancient Olympic Games and even played a role in Cleopatra's cosmetic kit. The ancients understood olive oil's healing properties and their effects on both the inner and outer body. Once you know the benefits of olive oil, you will want to incorporate it into various aspects of your life.
If you're suffering from dry skin, try massaging olive oil on it while showering, and it'll restore your skin to a velvety softness. You can even ramp up its fragrance by infusing the oil with a few drops of lavender essence. Olive oil isn't greasy. You can use a small amount of it on your face, especially in areas that are dry or flaky. Elbows and hands that are generally plagued by dry skin are apt to show improvements after rubbing olive oil on them just a few times.
If you are prone to rashes, suffer from an insect bite, or have sunburn, use olive oil as an ointment on your skin to heal irritations and decrease discomfort. In many nations, especially in the Mediterranean region, olive oil is even used to treat diaper rash.
Olive oil isn't just for skin; it has long been considered one of the most effective natural hair conditioners. If you have dandruff or dry hair, olive oil's healing and restorative properties can cure your flaky scalp and improve the health of your hair. If your hair is dry due to coloring or styling, make sure you give your tresses an olive oil treatment on a routine basis. As long as you don't use too much, your hair will appear healthy and not greasy.
While olive oil can work wonders for the skin and hair, it can also supply your insides with some extraordinary health benefits too. According to a report by the U.S. Food and Drug Administration, olive oil may reduce the risk for cardiovascular disease. In Mediterranean countries like Israel, women have long been drinking a quarter-cup of olive oil to ward off weight gain, and the practice also appears to have heart health benefits.
Aside from promoting a healthy cardiovascular disease, olive oil has also been proven to reduce the risk of some kinds of cancers (particularly colon and breast cancer) and Alzheimer's disease, and can even help guard against the creation of gallstones.
The oleocanthal from the olive oil has been shown to decrease inflammation--a precursor to many kinds of diseases. The American Diabetes Association also recommends that people with diabetesor people struggling with obesity--replace unhealthy fats with the healthy ones contained in olive oil.
According to health and beauty experts, it's ideal to utilize extra-virgin olive oil. Extra-virgin is not heavily processed as other forms of the oil. Other oils contain the oleocanthal that is associated with most of these health and beauty benefits. Do yourself a BIG favor, and start adding olive oil to your daily menu for maximum health.
