The health benefits of olive oil include prevention of colon and breast cancer, diabetes, heart problems, arthritis and high cholesterol. It also promotes weight loss, improves metabolism, digestion and prevents aging. It is a basic ingredient for many culinary preparations, thanks to its exceptional flavor, and it also serves a wide variety of medicinal purposes. Medical studies suggest that it has many benefits for our health.
It helps lower the level of bad cholesterol in our blood because it is rich in monounsaturated fatty acids. The extra virgin olive oil variety contains the highest level of antioxidant polyphenols and oleic acid . It is therefore a healthy option compared to other vegetable oils.
However, it also has a lot of calories , so it should be used in moderate amounts for better health outcomes. The Food and Drug Administration recommends 2 tablespoons each day to reduce the risk of heart disease.
It was the subject of a great study several years ago, and many of its benefits, both for health and for beauty, were raised.
Extra virgin olive oil therefore contains significant quantities of monounsaturated fats and oleic acid , two substances that are linked to a reduction in the risk of coronary heart disease.
In addition to this, this oil is rich in antioxidants, as well as other anti-inflammatory nutrients, which help reduce high levels of bad cholesterol, fight free radicals and prevent premature aging of the skin.
First, what is olive oil?
Olive oil, as we all know, is an oil that is obtained from fruits, thanks to the cultivation of olive trees mainly in the Mediterranean regions. It has been used by humanity for many centuries. It is used in particular for cooking, the development of cosmetics and soaps, for medicinal purposes, and as pharmaceutical supplements. It can also be used as fuel and for lighting lamps.
The different types of olive oil
The different types of this oil are:
Virgin olive oil: This variety is used for cooking with a lower acid content.
Extra virgin olive oil: It is a much better variety, it is made by cold pressing the fruit of the olive.
Pure olive oil: This type is a combination of refined and virgin oils. It has a very acidic composition.
Lampante oil: It is used as fuel and is not recommended for cooking. Lampante oils have a lot of acidity and a very unpleasant taste and odor that prevents their consumption. Its traditional lampante name comes from its use as fuel in oil lamps.
Nutrition-side olive oil
Rich in antioxidants, vitamin K and vitamin E , olive oil has a very good nutritional profile. It has mono-saturated fats such as oleic acid and palmitoleic acid, which makes up 10g of the total number of 14g fatty acids in this oil. Olive oil is also free of carbohydrates and cholesterol, reducing the risk of heart disease. The calorie count of this oil is similar to canola oil, at about 120 calories in 1 tablespoon of olive oil. Given its incredible nutrition, olive oil has many health benefits, let us talk about it in detail below.
Health benefits of extra virgin olive oil
Olive oil has many beneficial qualities. Some of them are:
It prevents and reduces heart problems
Natural olive oil contains 70% monounsaturated fatty acids . As a result, it reduces the accumulation of cholesterol in the blood and reduces heart problems.
It’s a good cure for cough
You just have to take a tablespoon of olive oil just before going to bed to avoid coughing attacks during sleep. By cons, you must love olive oil because it is not to everyone’s taste, but if it does not work well enough, try the natural alternative to honey.
It will help you lose weight
Medical experts suggest that it is very difficult to gain weight from monounsaturated fats found in olive oil. Research on Mediterranean olive oil has shown positive results in reducing human body weight. It can be a great help for those who want to lose weight.
This is due to the feeling of fullness that it gives, and to the healthy fats that are in its composition, it can sustainably stimulate weight loss.
However, it is recommended to consume in moderation, because the extra virgin olive oil can have laxative effects.
It stimulates the metabolism
Olive oil stimulates metabolism, growth of good bone structure and brain development in children.It is a very good source of vitamin E, very beneficial for the elderly.
It relieves different types of pain by preventing 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.
Its anti-inflammatory action that reduces muscle and joint pain.
Several studies have come to the conclusion that people who consume olive oil regularly suffer less than those who do not consume olive oil.
It prevents mental degeneration
Thanks to its high content of healthy monounsaturated fats, it can delay or even prevent mental degeneration , which is directly related to the appearance of certain mental illnesses, such as Alzheimer’s disease for example.
It improves digestion
Olive oil is known to help the digestive process. It is used as a medicinal oil to clean the digestive tract and improve bowel movements.
It reduces the risk of cancer
Research has shown that those who consume olive oil regularly are less likely to suffer from cancer than those who do not.
Olive oil is supposed to protect the human body against cancerous growth, especially colon cancer. A medical study conducted at Oxford University showed positive signs on preventing cancer of the rectum and intestine. In the UK, gut cancr is one of the most common forms of cancer and kills nearly 20,000 citizens each year.
This effect is due to the high content of this ingredient in oleic acid, the fatty acid that predominates in its constitution.
In addition, olive oil contains antioxidants, flavonoids, polyphenols and squalenes, which are central elements of this anti-cancer effect.
See also: 8 superfoods that can help reduce the risk of cancer
It delays aging
Rich in antioxidants, olive oil slows the natural aging process of the human body. Used in cosmetics and natural herbal medicine, it works wonders on the skin giving it a natural glow .
She fights diabetes
Research, published by the scientific journal Diabetes Care, suggests that the Mediterranean diet, of which olive oil is one of the foundations, could reduce cases of type 2 diabetes by more than 50%.
This is due to its healthy fat content, which helps to regulate blood sugar levels and insulin production.
See also: Eating late at night makes you fat and promotes diabetes
It prevents breast cancer
A recent study suggests that hydroxytyrosol, a major component of olive oil, may help prevent breast cancer in postmenopausal women.
It strengthens the immune system
The immune system is very important for health because it is responsible for fighting viruses, bacteria and microorganisms that cause common and chronic diseases.
Olive oil is rich in antioxidants, and essential nutrients, which allow it to help the immune system protect us from disease.
It prevents gallstones
The use of olive oil is also effective in preventing gallstones.
It lowers blood pressure
3 spoons a day of olive oil can help a person lower his blood pressure.
According to many studies, the healthy fats contained in this oil can help reduce diastolic and systolic blood pressure.
It strengthens the cell walls
Olive oil contains polyphenols that help build stronger cell walls. It also increases the elasticity of the arterial walls, protecting you against various heart problems.
It lowers and regulates cholesterol
LDL cholesterol is the bad type of cholesterol, which increases the risk of heart attacks and heart disease. Extra virgin olive oil, which is rich in almost 40 antioxidant chemicals, helps reduce the cholesterol oxidation effects.
It is therefore a very good ally to regulate cholesterol levels, and eliminate excess bad cholesterol in the body.
Its monounsaturated fats allow it to stimulate the production of good cholesterol , while promoting the elimination of bad.
Olive oil can prevent the occurrence of many cardiovascular problems. It also helps to increase HDL levels.
She smooths the hair
Healthy fats and the nutrients it contains are especially good for taking care of your hair.
You can use extra virgin olive oil to reduce the frizziness of your hair, and have the beautiful smooth hair that you dream so much .
Forget the gels and chemicals that do more harm than good to your hair.
Choose olive oil, which is a healthy solution that will help you reduce the look of your hair, regenerate them and give them a nice shine.
It moisturizes the skin well
It is certainly one of the best moisturizers for the skin.
Although there are many organic creams that can be used on a daily basis, olive oil is a very good natural alternative, which will allow you to deeply moisturize your skin, soften it, prevent the signs of premature aging, and protect it from sun damage.
The International Olive Oil Council (IOOC) has issued the trade standard for olive oils and olive pomace oils. The council has provided descriptions for different types of oils; some of these descriptions are given below
Virgin olive oil: It is prepared by mechanical and physical means. There is no modification of the oil after treatment. The edible virgin oil has a free acidity of not more than 2 grams per 100 grams. No food additives are allowed in this oil.
Extra virgin olive oil: This is a type of edible oil whose free acid content does not exceed 0.8 grams per 100 grams. No additives are allowed in this oil.
Ordinary virgin olive oil: It has a free acidity content of not more than 3.3 grams per 100 grams. This oil contains no additives.
Lampante virgin olive oil: This oil is not fit for human consumption. It has a free acidity content of more than 3.3 grams per 100 grams. It is used for technical and refining purposes.
Refined olive oil: This is the refined form of virgin olive oil.It has a free acidity content of not more than 0.3 grams per 100 grams.
Olive oil: This is a blend of refined and edible virgin olive oil. It has a fatty acid content of not more than 1 gram per 100 grams.