Health Benefits of Olive Oil
Health Benefits of Olive Oil
Olive oil is an essential part of the Mediterranean diet, derived from the fruit of the olive tree, offering numerous health benefits and adorning our tables with its exquisite taste. Known as "liquid gold" and "liquid sunshine," olive oil holds significant value for our well-being. But why is olive oil so beneficial? How should olive oil be chosen and used? Are there any potential risks to consuming olive oil? In this article, we compile the health benefits of olive oil and important points to consider.
Types and Quality of Olive Oil
Olive oil is obtained by pressing whole olives, with taste varying depending on the country of origin; some oils are mild, while others can be more bitter.
Olive oil is divided into two main categories: refined and unrefined. Unrefined oils are pure, not subjected to heating or chemicals during extraction, thus more intense and sharp in flavor.
Refined oils undergo processing to remove potential flaws, resulting in a lighter color and smoother taste.
Extra virgin olive oil (EVOO) is the highest quality, obtained from the first pressing without heat, preserving beneficial plant compounds known as polyphenols. They are typically more expensive, with a distinct flavor and darker color.
Most "light" or non-virgin olive oils are blends of cold-pressed and refined oils.
When purchasing olive oil, it's crucial to consider its quality. Extra virgin olive oil offers the most benefits, whereas refined oils may contain additives and are less beneficial.
Nutritional Value of Olive Oil
Olive oil is a healthy fat source containing various nutrients. One tablespoon (11 milliliters) of olive oil provides:
- 99 calories / 407 kilojoules
- 11 grams of fat
- 6 grams of saturated fat
- 0 grams of trans fat
- 9 grams of polyunsaturated fat
- 56 milligrams of vitamin E
Additionally, olive oil is rich in monounsaturated fatty acids and antioxidants, offering numerous health benefits.
Health Benefits of Olive Oil
Consuming olive oil has several positive effects on our health:
Heart Health: Olive oil, rich in monounsaturated fatty acids and antioxidants, lowers blood pressure and cholesterol levels, reducing the risk of heart disease and stroke. Scientific studies support olive oil as the sole source of "monounsaturated fat" that reduces both stroke and heart disease.
Reduces Inflammation: Olive oil contains plant compounds called polyphenols that combat inflammation. One of these, oleocanthal, mimics the effects of pain-relieving drugs like ibuprofen. Olive oil may help prevent diseases associated with inflammation, such as Alzheimer's, diabetes, and arthritis, and has been shown to reduce the levels of C-reactive protein indicating inflammation.
Aids Digestion: Olive oil promotes regular digestion, prevents constipation, and hinders the formation of gallstones. It aids the liver in eliminating toxins. Eating a tablespoon of olive oil a day will regulate your digestive system.
Improves Skin and Hair Health: Olive oil moisturizes the skin, slows down aging, and prevents skin diseases. It adds shine and vitality to your hair, reduces hair loss, and prevents dandruff. Protects the skin from chemicals in makeup.
Aids Weight Loss: Olive oil accelerates metabolism and controls appetite. It also increases fat burning and lowers body fat. Consuming a salad with olive oil every day and making it a meal will help maintain your shape.
How to Consume Olive Oil?
Olive oil is a versatile oil that can be used both at the table and in the kitchen. It can be used as a sauce to add flavor to salads. It is also ideal for making bread. It is a suitable oil for frying, as it is resistant to high heat.
To take advantage of the benefits of consuming olive oil, consume about one tablespoon a day. However, excessive consumption can be harmful because olive oil is a high-calorie fat.
Also, it is important to pay attention to the quality of olive oil when buying. Extra virgin olive oil is the highest quality and provides the most benefits. Refined oils are less beneficial and sometimes contain additives.
Conclusion
Olive oil is a healthy food that contributes to the prevention or treatment of many diseases