Health benefits of Olive oil Many of us, including early millennials, grew up knowing only one type of vegetable oil – refined sunflower oil. And then one day, along came this… overseas, fragrant, and seemingly very healthy olive oil. It took us years to truly “make friends” with it.
Thanks in large part to TV cooking shows, olive oil has become one of the most popular and also quite affordable vegetable oils in Russia today. We at How to Green are very happy about this state of affairs, because we know firsthand about its incredible health benefits. In this article, read about 12 properties of olive oil that make it a champion in any kitchen.
Why is extra virgin oil better than others?
It’s simple: it’s 100% pure “juice” from fresh olives, containing a maximum of useful nutrients and bioactive compounds. To obtain extra virgin olive oil, high temperatures are not used; one of the most common methods is cold pressing or pressing (olives). There are no foreign additives in such oil – neither chemical nor natural. That’s why it is rightfully considered unrefined. One tablespoon of the product contains 120 calories and about 14 grams of fat, including omega-6 and omega-3 fatty acids, as well as vitamins E and K.
12 Health Benefits Use Olive Oil Every Day
1. It is a source of healthy monounsaturated fats
About three-quarters of the fat in olive oil is monounsaturated fat, particularly the super-nutrient oleic acid. It reduces internal inflammation, regulates “bad” cholesterol, protects the heart, and even suppresses the action of so-called oncogenes, which play a key role in the development and progression of cancer.
2. It contains powerful antioxidants
Extra virgin olive oil is unusually rich in antioxidants. They prevent dangerous oxidative processes, such as the oxidation of cholesterol in the blood, which leads to the development of heart disease. Antioxidants also neutralize the action of harmful free radicals, which provoke many unnatural chemical reactions in our bodies.
3. It has anti-inflammatory and antibacterial properties.
Chronic inflammation is one of the most common causes of diseases – from arthritis and diabetes to Alzheimer’s and cancer. According to research, a set of bioactive compounds in olive oil fights them as effectively as pharmaceutical drugs. Scientists have also found that polyphenols in olive oil kill pathogenic bacteria, such as those that lead to the development of peptic ulcers and stomach cancer.
4. It promotes weight loss
A whole group of studies ( this, this, and this ) have found that olive oil consumption helps you lose weight. There are a whole range of reasons for this, here are some of them: the oil promotes long-term satiety, prevents breakdowns and overeating, protects against insulin resistance, and increases the level of a special type of antioxidants in the body, which helps get rid of excess weight.
5. It balances hormonal levels
A diet containing healthy fats is one of the important conditions for hormonal health in women. This includes smooth functioning of the thyroid gland, and adrenal glands, balance of sex hormones, and relief of PMS symptoms. Olive oil, containing up to 75% monounsaturated fats, as well as omega-3 fatty acids, is ideal in this regard.
6. It strengthens the cardiovascular system
According to scientists, the Mediterranean diet can reduce the risk of developing heart disease, as well as heart attacks and strokes by up to 30%. This is due to a number of specific preventive properties of olive oil. Among them: the ability to reduce the level of “bad” cholesterol and blood pressure, prevent the formation of blood clots, improve the health of blood vessel walls and reduce the overall level of inflammation in the body.
7. It prevents the development of diabetes
And again about the benefits of the Mediterranean diet… Science says that olive oil, which is an integral component of this diet, reduces the risk of developing diabetes by as much as 40%. This happens due to the positive effect of the product on blood sugar levels and insulin sensitivity.
8. It improves the health of the brain
The human brain is approximately 60% fatty tissue. This fact determines the importance of fatty acids, especially omega-3, in our diet – fats from food literally feed the brain. Their use reduces the likelihood of deterioration of concentration and memory and also prevents the development of a serious neurodegenerative disease – Alzheimer’s disease.
9. It protects against cancer
This is due to the powerful antioxidants contained in olive oil. Thus, oleic acid prevents oxidative damage to cells caused by free radicals and thus prevents the development of breast cancer in women.
10. It improves the condition of the skin
One tablespoon of olive oil contains about 10% of the daily value of vitamin E. This nutrient is a strong antioxidant, which means it can protect the skin from the harmful effects of the sun and toxins from the environment. It also participates in the formation of collagen, which is responsible for the elasticity, flexibility, and youthfulness of the skin. The general anti-inflammatory property of olive oil also soothes allergic irritations on the skin, and balanced hormones prevent acne.
11. It fights bad mood
By normalizing the hormonal balance, reducing the level of internal inflammation, and preventing brain fog, the oil also improves the function of the so-called neurotransmitters. These include serotonin and dopamine, which are responsible for our mood. The described relationship has been scientifically confirmed. In particular, the study found that the use of monounsaturated fatty acids, which are found in abundance in olive oil, has the opposite effect on the development of depression.
12. It is ideal for cooking
And the last piece of good news for today: when heated, extra virgin olive oil behaves very stable and does not emit carcinogenic compounds. For example, in one study, only after 24 hours of continuous frying did the oil undergo breakdown into substances that could be dangerous to health.
Olive oil is obviously incredibly healthy. For it to promote health, experts recommend consuming one to four tablespoons of this product per day. It is also advisable to use most of the oil fresh (without heating), this will preserve the maximum amount of healing antioxidants and vitamin E contained in it.
