Proven Benefits of olive oil
The health benefits of olive oil include treatment of colon and breast cancer, diabetes, heart problems, arthritis, and high cholesterol. It also aids in weight loss, improves metabolism, digestion, and prevents aging. It is a staple ingredient for many culinary preparations and also serves a variety of medicinal purposes.
It helps in lowering the bad cholesterol levels in our blood, as it is rich in monounsaturated fats. The extra virgin olive oil variety contains the highest level of antioxidant polyphenols and oleic acid. It is thus a healthier option compared to other vegetable oils.
There are many disagreements about fats in the diet.However, pretty much everyone agrees that olive oil, especially extra virgin, is good for you.
What Is Olive Oil?
Olive oil, as we all know, is an essential fruit oil, which we get from the olive tree crop found mainly in the Mediterranean regions. It has been used by mankind for many centuries. It is utilized for cooking purposes, developing cosmetic products and soaps, for medicinal purposes, and as pharmaceutical supplements. It can also be used as fuel and for lighting lamps.
Types of Olive Oil
Various types of this oil include the following:
Virgin Olive Oil:
This variety is used for cooking with a lower acid content.
Extra Virgin Olive Oil:
This is a much better variety and is made by cold pressing the olive fruit.
Pure Olive Oil:
This type is a combination of refined and virgin oils. It contains a highly acidic content.
Here are health benefits of olive oil that are supported by scientific research. as well as Evidence Based.
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Healthy Monounsaturated Fats:
Olive oil is the natural oil extracted from olives, the fatty fruit of the olive tree.About 24% of the oil is saturated fats and omega-6 and omega-3 fatty acids .But the predominant (73%) fatty acid in olive oil is a monounsaturated fat called oleic acid, which is extremely healthy.
Oleic acid is believed to help reduce inflammation, and may have beneficial effects on genes linked to cancer.Monounsaturated fats in extra virgin olive oil are also quite resistant to high heat, making it a healthy choice for cooking.
Note:
Olive oil, rich in monounsaturated fatty acids, is a major component of the Mediterranean diet.
Olive oil and the cardiovascular system
Olive oil is the main source of dietary fat in the Mediterranean diet. There appears to be a lower death rate from cardiovascular diseases in the Mediterranean area, compared with other parts of the world.A review of studies carried out in Barcelona, Spain, looked at the biological and clinical effects of olive oil.
Results suggested that people who regularly consume olive oil are less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).
Olive oil intake also appears to help reduce inflammation, endothelial dysfunction (problems with the inner linings of blood vessels), thrombosis, and carbohydrate metabolism.
Note:
Olive oil has numerous benefits for heart health. It lowers blood pressure, protects LDL particles from oxidation, and has beneficial effects on many other risk factors.
Weight Loss:
Medical experts suggest that it is very difficult to gain weight from the mono-unsaturated fats present in olive oil. Research on Mediterranean olive oil has shown positive results with regards to using it for weight loss.
Note:
Consuming large amounts of olive oil does not appear to increase the likelihood of weight gain. It may even be beneficial for weight loss.
Large Amounts of Antioxidants:
Extra virgin olive oil is fairly nutritious.Apart from its beneficial fatty acids, it contains modest amounts of Vitamins E and K.But olive oil is also loaded with powerful antioxidants.These antioxidants are biologically active and may help fight serious diseases.
This includes antioxidants that can fight inflammation and help prevent the cholesterol in our blood from becoming oxidized, both crucial steps in the heart disease process.
Note:
Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects.
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Frying with olive oil and heart disease risk:
The researchers concluded:
In a Mediterranean country where olive and sunflower oils are the most commonly used fats for frying, and where large amounts of fried foods are consumed both at and away from home, no association was observed between fried food consumption and the risk of coronary heart disease or death."
Fried meals were defined as food that had only been prepared by frying it. Participants were also asked whether their fried food was sautéed, battered, or crumbed.Frying in extra virgin olive oil may enable food to retain more of their nutrients than boiling, according to research published by the University of Granada in 2016. The scientists say that phenols from the olive oil transfer to foods, making them more healthful.
In 2017, another study found that olive oil is more stable and less likely to change the nutritional value of food that is fried in it, compared with sunflower oil.
Note:
There are many large studies showing that people who consume olive oil have a much lower risk of developing stroke, the second biggest killer in developed countries.
Boosts Metabolism
Olive oil boosts the metabolism, the growth of good bone structure, and brain development in children. It is an excellent source of vitamin E, which is very beneficial for older people.
Note:
some oil is good for weight loss. Olive oil is a healthy fat, which actually "turns on" your metabolism and helps you burn more body fat
Prevents Inflammation:
Olive oil is rich in phenols that have anti-inflammatory and antimicrobial properties. As a result, its use helps inhibit the growth of pathogenic bacteria and relieve inflammation.
Note:
Olive oil contains nutrients that can fight inflammation. This includes oleic acid, as well as the antioxidant oleocanthal
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Reduce Depression risk:
People whose diets are high in trans fats may have a higher risk of depression, compared with those whose diets are rich in mono- and polyunsaturated fats. Trans fats are widely used in fast foods and mass-produced items, such as pastries.According to a study carried out at the University of Las Palmas de Gran Canaria in Spain and published in PLoS ONE, olive oil appears to protect slightly against the risk of depression, even after taking into account people's overall diet, physical activity, and lifestyle.
Data on 12,000 volunteers over a period of 6 years showed that, compared with people whose dietary fat was mainly olive oil, those who consumed trans-fats regularly had a 48-percent higher risk of developing depression.The more trans-fats they ate, the higher the risk.
Note:
Two big factors that contribute to the depression-fighting properties (of olive oil) involve two of its more famous nutrients: omega-3 fatty acids and fiber.Omega-3 fatty acids, known to have an anti-inflammatory effect and thought to have a healthful impact on the nervous system, improve the symptoms of depression i
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Delays Aging
Rich in antioxidants, olive oil slows the natural aging process of the human body. Used in cosmetic products and natural herbal therapy, it does wonders for the skin by giving it a natural shine.
Note:
Age-related diseases like Alzheimer’s diseases and Parkinson’s disease are caused when protein homeostasis or proteostasis is disturbed, resulting in unfolding, misfolding or aggregation of proteins. In vitro studies show that EVOO phenols may regulate protein homeostasis and could be used to prevent or treat these diseases.
Extra virgin olive oil and Alzheimer's disease
Oleocanthal is a type of natural phenolic compound found in extra-virgin olive oil.In laboratory experiments with mice, researchers noted that oleocanthal helped shuttle the abnormal Alzheimer's disease proteins out of the brain.The team looked at whether oleocanthal might help prevent beta-amyloid from accumulating. Beta amyloid is believed to be a key factor in Alzheimer's disease (AD).Findings suggested that oleocanthal boosts the production of two proteins and key enzymes that help removal beta-amyloid from the brain.Rates of Alzheimer's disease are lower in Mediterranean countries,
where consumption of olive oil is higher than anywhere else in the world.Researchers in Spain have suggested that following a Mediterranean diet supplemented with additional portions of antioxidant-rich extra virgin olive oil or mixed nuts could help protect cognitive functioning in older adults.
Note:
Some studies suggest that olive oil can help fight Alzheimer's disease, but more research is needed to confirm this.
Reduce the Risk of Type 2 Diabetes:
Olive oil appears to be highly protective against diabetes.Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity.A randomized clinical trial of 418 non-diabetic participants recently confirmed the protective effects of olive oil.
In this study, a Mediterranean diet with olive oil reduced the risk of developing type 2 diabetes by over 40%.
Note:
Both observational studies and clinical trials suggest that olive oil, combined with a Mediterranean diet, can reduce the risk of developing type 2 diabetes.
Extra virgin olive oil and acute pancreatitis
Extra virgin olive oil is rich in oleic acid and hydroxytyrosol, which affect the development of acute pancreatitis, or sudden inflammation of the pancreas.In a laboratory experiment at the University of Granada in Spain, researchers found that the components of extra virgin olive oil appear to protect against acute pancreatitis.
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Help Treat Rheumatoid Arthritis:
Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints.The exact cause is not well understood, but it involves the body's immune system attacking normal cells by mistake.
Olive oil supplementation appears to improve inflammatory markers and reduce oxidative stress in individuals with rheumatoid arthritis.Olive oil appears to be particularly beneficial when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids.In one study,
olive oil and fish oil significantly reduced joint pain, handgrip strength and morning stiffness in people with rheumatoid arthritis
Note:
Olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The beneficial effects are greatly increased when combined with fish oil.
Reduces Risk of Cancer
Olive oil is said to protect the human body against cancerous growth, especially bowel cancer. Medical research done at the Oxford University has shown positive signs that the acidic content of this oil can prevent the commencement of rectum and bowel cancer.A recent research study suggests that hydroxytyrosol, a major component of olive oil may help prevent breast cancer in postmenopausal women.
Note:
The team demonstrated a link between virgin olive oil and a higher incidence of benign, or non-cancerous, breast tumors.
Antibacterial Properties:
Olive oil contains many nutrients that can inhibit or kill harmful bacteria.One of these is Helicobacter pylori, a bacteria that lives in the stomach and can cause stomach ulcers and stomach cancer.Test tube studies have shown extra virgin olive oil to be effective against eight strains of this bacteria, three of which are resistant to antibiotics.
A study in humans showed that 30 grams of extra virgin olive oil can eliminate Helicobacter pylori infection in 10-40% of people in as little as 2 weeks.
Note:
Extra virgin olive oil has anti-bacterial properties, and has been shown to be particularly effective against Helicobacter pylori, a type of bacteria that can cause stomach ulcers and stomach cancer.
Make sure Before using Olive Oil:
The importance of getting the right kind of olive oil can not be overstated.Extra virgin olive oil is the only type that contains all the antioxidants and bioactive compounds. It is the only olive oil we recommend.But even so, there is a lot of fraud on the olive oil market, and many oils that have "extra virgin" on the label have been diluted with other refined oils.
Therefore, do some research and make sure that you're actually getting real extra virgin olive oil.
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