We are often advised to use olive oil in order to follow a healthy diet. But, what actually are the benefits of this oil that everybody keeps recommending?
Curious to know about the health benefits of olive oil. Hi, I’m Firdaus, a health enthusiast, who loves to explore about various foods that are jam-packed with health benefits but are healthy too.
Also Read: Which is better for Weight Loss, Lime vs Lemon?
Olive oil is a common ingredient in kitchens worldwide. Where some people use it to enhance the taste of their food while others consume it to enhance the quality of their lifestyle. In this article, I will tell you not only about the health benefits of olive oil, but also its nutritional facts and ways to consume it, along with some lip-smacking recipes that you won’t be able to stop yourself from trying.
Table of Contents
What is Olive oil?
There are various fats obtained from foods but often the fat collected is saturated and unhealthy in nature. Olive oil is extracted from Olives, a liquid fat acquired from olives by pressing it. Olive oil is popular in European and Mediterranean cuisine. It is commonly found in kitchens all around the world, especially in France, California, Greece, and Spain.
It comes in multiple variants virgin, fino, light, extra virgin, and pure.
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What are the Olive Oil Nutritional facts?
Remember all the nutrition measurement is based on 100g of Olive oil.
| Calories | 884kcal |
| Total fats | 100g |
| Saturated fat | 13.8g |
| Polyunsaturated fat | 10.5g |
| Monosaturated fat | 73g |
| Total carbohydrates | 0g |
| Dietary fiber | 0g |
| Protein | 0g |
Micronutrients
| Iron | 0.6mg |
| Vitamin C | 0mg |
| Vitamin B12 | 0mg |
| Vitamin B6 | 0mg |
| Potassium | 1mg |
| Magnesium | 0mg |
| Calcium | 1mg |
| Iron | 0.3mg |
| Vitamin B12 | 0g |
| Vitamin D | 0g |
| Vitamin A | 0µg |
| Sodium | 2mg |
| Cholesterol | 0mg |
Health Benefits of Olive Oil
According to experts the effects of dietary fat on health is controversial. Nonetheless, experts believe that olive oil is good for health, specifically extra virgin olive oil.
Benefits of Olive Oil for Heart
Olive oil is considered a monosaturated fatty acid, also known as MUFA. Monosaturated fatty acids are proven to lower cholesterol and LDL also called bad cholesterol in layman’s terms. The polyphenols in olive oil can initiate such an effect. In a massive review of studies conducted on almost 850k people, it was discovered that the only source of monosaturated fat which is associated with lowering the risk of heart diseases or stroke is olive oil. In another meta-analysis, people who consumed olive oil were shown to have a lower risk of stroke compared to those who don’t.
Benefits of Olive Oil for Brain
Olive oil has been proven very effective in treating mild cognitive impairment and also lowering the risk of Alzheimer’s disease and even age-related dementia. Olive oil has phenolic components which help in clearing the compounds which can cause brain degeneration. A study made a comparison between a classic low-fat diet and an extra virgin olive oil-intensified Mediterranean diet. It was found that people on a latter diet showed a reduced cognitive decline.
Olive Oil Benefits for Hair / Is Olive Oil Good for Hair Growth?
Olive oil is rich in vitamins E, Vitamin A, and antioxidants, which are very useful for strong and shiny hair. Olive oil makes the hair shiny and smooth by retaining its moisture, which also prevents a dry and itchy scalp. Olive oil even prevents sebum that hinders the growth of hair. And of course, olive oil promotes hair growth.
Benefits of Olive Oil for Pregnant Lady
Olive oil is very safe to use during pregnancy. It has vitamin e which helps the baby, soon after birth, in quickly adjusting to the oxygen-rich atmosphere. Consuming it during pregnancy also promotes the growth and development of the unborn baby. It also initiated the brain development of the baby and improves the learning skills, reflexes, and height and weight of the baby. Stretch marks are a common thing during pregnancy, but if you apply olive oil on a regular basis then it will help in lightening and even removing the stretch marks.
Benefits of Olive Oil for Eyes
The monosaturated fats in olive oil are extremely helpful for healthy eyes. Olive oil helps in relieving oxidative stress which might affect eyesight. Also, the antioxidants present in olive oil play an important role in eye health. Olive oil shields your eyes from macular degeneration, an important cause of blindness.
Is Olive Oil Good for Weight Loss?
Olive oil as we already know is considered a Monosaturated fatty acid. The monosaturated fatty acids are not only good for the heart but also help in maintaining blood sugar levels. Olive oil makes us feel full, and hence we intake less amount of calories which in turn leads to weight loss. Fats are often considered a weight gain component. However, the various studies conducted have proven that olive oil doesn’t aid in weight gain, rather a moderate consumption of this fat may contribute to weight loss. Besides this, another study conducted for three years on 187 participants has shown olive oil-rich diets are associated with a higher level of antioxidants in the blood and also weight loss.
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Benefits of Olive Oil for Immunity
No doubt that olive oil is anti-inflammatory. Numerous medical disorders, particularly autoimmune illnesses where the immune system targets and harms the body’s own tissues, might be linked to persistent inflammation. In a review, it was proven that olive oil has beneficial effects on such inflammatory diseases. A study in 2015, proves that consuming 3tbsp of olive oil on a regular basis leads to an increase in the growth ad activation of T-cells, also known as immune cells which protect the body from foreign invaders.
Health Benefits of Olive Oil on Skin / Is Olive Oil Good for Your Skin?
As already mentioned, Olive oil has a high content of vitamin E and antioxidants, which aids in maintaining healthy and youthful skin. It helps in hydrating and moisturizing the skin, preventing acne, repairing cracked heels, and lightening stretch marks and scars. It also prevents wrinkles and fine lines. Not only this it is also a good exfoliator and can be used as a makeup remover too.
Benefits of Olive Oil for Pain
Olive oil is a natural painkiller. Olive oils contain Oleocanthal which depicts anti-inflammatory effects. This is why it effectively reduces inflammation, muscle cramps, and swelling, therefore relieving pain. In a study, olive oil was applied on the knees of people suffering from osteoarthritis and the patients showed a significant reduction in pain. A study proved the positive effect of olive oil supplements in improving inflammatory markers and lowering oxidative stress in patients suffering from Rheumatoid arthritis.
Benefits of Olive Oil for Liver
Olive oil contains oleic acid and phenolic compounds which helps in preventing inflammation, insulin resistance, oxidative stress, and other causes which can lead to liver damage. In a review in 2018 of laboratory studies, it was found that molecules present in extra virgin olive oil may help in preventing and repairing liver damage.
Benefits of Olive Oil for Intestines
Olive oil is proven to improve the digestive system and even help in preventing cancers in the digestive system. Certain studies have found a low occurrence of cancers in regions where olive oil consumption is high. In a meta-analysis of around 19 observational studies, it was shown that consuming a high amount of olive oil can reduce the risk of cancers of the breast and digestive system. Olive oil acts as a lubricant for our digestive system. It also helps in standard bowel movements and prevents constipation. Regular olive oil consumption shields the digestive system from illness.
Benefits of Olive Oil for Urinary
Olive oil helps in preventing kidney stones. And you must be aware kidney stones lead to Urinary Tract infections (UTIs). So, ultimately olive oil can help in preventing UTIs. Olive oil also boosts bladder wall health and protects against urinary bladder cancer. A study proves olive oil to be beneficial for preventing Urinary Bladder Cancer.
Benefits of Olive oil for Menstrual Disease
According to a recent study released by the Scholar Research Library. One tablespoon of extra virgin olive oil per day maybe even more efficient than ibuprofen at relieving the symptoms of primary dysmenorrhea, the most frequent type of menstrual cramps
Benefits of Olive Oil for Leprosy
Olive oil is beneficial due to its ability to calm nerves and muscles. So you can apply this to your hands and feet if you still have numbness in those areas. If you still have leprosy, using more olive oil in your cooking may be able to assist a little, however, nothing is certain.
Is Olive oil Good for Diabetics? / Benefits of Olive oil for diabetes
Tyrosol is an antioxidant that helps in enhancing insulin resistance, which reduces the risk of the sudden rising of blood sugar levels. Olive oils are considered to be a defensive shield against type 2 diabetes. Numerous studies have shown the advantageous effects of olive oil on blood sugar and insulin sensitivity. In a study, it was proven that a Mediterranean diet rich in olive oil helps in lowering the risk of type 2 diabetes.
Is Olive Oil Good for Cholesterol?
Olive oil contains a fairly large amount of antioxidants. Antioxidants are very beneficial for fighting inflammation and it helps in lowering blood cholesterol from oxidation. Thus, reducing the risk of heart disease. The polyphenols in olive oil can lower cholesterol and LDL. The inflammatory properties of olive oil prevent the oxidation of LDL cholesterol, thereby improving the blood vessel lining which prevents excessive blood clotting.
Benefits of Olive Oil for Fertility
The monosaturated fats in olive oil play a very important role in increasing fertility and increasing the possibility of pregnancy three folds along with improving the effectiveness of fertility treatment. It is very beneficial for improving fertility in both men and women.
Benefits of Olive Oil for Kidney
Chronic kidney disease is a deadly disease that is increasing day by day and is often asymptomatic in its early stage and reveals itself only in the advanced stage making the treatment options limited. However, daily consumption of extra virgin olive oil can help in preventing the development of chronic kidney disease. Studies have shown that olive oil provides protection against hypertension and kidney injuries. Olive oil even helps in preventing kidney stones.
Benefits of Olive Oil for Stomach
The various nutrients present in Olive oil can hamper or kill harmful bacteria. One such bacteria is Helicobacter pylori, this bacteria lives in the stomach and can cause stomach cancers or stomach ulcers. In a test tube study, extra virgin olive oil showed its ability to fight against the eight stains of this bacterium, among which three of them are resistant to antibiotics. Moreover, a study on humans, suggests consuming 30g of olive oil daily can eradicate Helicobacter pylori infection in as little as two weeks in 10–40% of patients.
How Many millilitres of olive oil can we take in a Day?
The amount of olive oil you can consume in a day differs from person to person as it’s solely based on the height and weight of the particular person along with what exercises he/she does and what other fat source he/she consumes. However, If you want to see the miraculous benefits of olive oil, start by consuming a tablespoon of olive oil every day.
How to Eat Olive oil?
You can consume a tbsp of oil olive daily in the morning straight out of the container. However, it will be plain and boring and not everybody will like its taste. So, to consume it daily, try incorporating it into your meals.
Stir fry your veggies in olive oil instead of any other oil. You can also replace cooking oil with olive in many dishes like marinating meats or baking loaves of bread and other dessert recipes.
Making olive oil dressings for salads is also a good option. You can even try different olive oil dips as accompaniments.
What are the Side-effects of olive oil?
It is known for ages that eating something in excess always harms. Although Olive oil is the healthiest fat it is no different. The recommended dose of Olive oil is 1tbsp a day. However, you can consume it in moderation by making 14% of the total daily calories which is about 28g. The excess consumption of olive oil can lead to diarrhea. Direct application of olive oil on the skin has been associated with several unfavorable effects, including delayed allergic responses and contact dermatitis.
Olive Oil Recipes
Here are some delicious recipes which are healthy but most importantly simple to make. It will only take a few minutes to whip up these recipes still you will surely enjoy the taste of these.
Olive oil Dip
In a bowl, take finely minced garlic (recommended 2 cloves, you can add more if you like) along with capers(30gm, drained). Add thyme(12g, fresh), rosemary(12g, fresh), dried oregano(3g), and parmesan cheese(45g). Sprinkle salt and pepper as per taste. With the help of the back of the spoon mash and incorporate the herb in the garlic and capers. Drizzle with olive oil(64ml) and serve the dip alongside some bread cubes.
Pan Fried Asparagus
In a skillet melt butter(36g) on low heat and add olive oil(30gml), salt(6g), and pepper(1.5g). Stir it, till everything is combined, and then toss in some minced garlic(3 cloves), keep it for a minute remember not to brown it. Finally, add the asparagus(450g) and cook it for about 10 mins or until it’s cooked. Don’t forget to keep on turning it from time to time.
Spaghetti Aglio e olio
I’m sure you would have heard of this recipe. Have you ever tried it before? Let see how to make a simple ad classic version of this dish. Cook the spaghetti( 500g) as per the instructions on the package and keep it aside. In a pan heats olive oil( 118ml) and sauté garlic( 4 cloves) in it for 2-3mins. Proceed by adding sliced garlic( 3 cloves) along with red pepper flakes( 2.5g) and sauté for another 3-5 mins or until garlic turns lightly golden. You can now add the spaghetti to this mix and also the pasta water. Toss all the ingredients well and your Aglio e olio pasta is a recipe to be served. You can top it with some parmesan or fresh parsley if you like.
Herb infused olive oil
If you want to take your recipes to next level do give this recipe a try. You can make infused oil with any type of herb be a soft herb like cilantro, or parsley or woody herbs like rosemary and thyme. Do remember for soft hebs you need 128g of herbs stem removed for every 256g of olive oil. And for woody herbs you need 512g of herbs for every 256g of olive oils.
Lets see how to make it. Firstly, lend the oil and the herb until a smooth consistency. Pour it in a saucepan and simmer on medium heat for 45 sec. Without pressing down on the mixture, pour the mixture through a chinois or fine mesh strainer into a bowl. Re-strain the mixture into a medium-sized bowl using a paper coffee filter. Now leave the filtered oil for fw hours to settle. Once settle collect the bright liquid from the top and throw away the dark liquid collected at the bottom of the bowl, if any. It can be stored in the refrigerator for a week in an airtight container.
Conclusion
It is safe to say, olive oil is the healthiest fat out there. It not only is rich in monosaturated fats but also contains antioxidants which increase its benefits. According to me, you won’t regret adding olive oil to your daily meals.
It will not only make your body healthy from the inside but also enhance your skin and make your hair smooth and shiny, helping you to look healthy and youthful on the outside too.
Although, don’t forget to use extra virgin olive oil to gain these advantages. Simply said, that there are multiple health benefits of olive oil for the entire body, including the heart. It isn’t simply a culinary essential.
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Frequently Asked Question
Q1: What is the best time of consuming olive oils?
Ans: Many experts recommend taking olive oil in the morning with a few drops of lemon, as lemon makes it more palatable and also promotes better functioning of digestive system.
Q2: What are the antioxidants present in olive oil?
Ans: Antioxidants are abundant in olive oil. Monounsaturated fatty acids ( which contains Vitamin E, an antioxidant), which experts regard as a healthy fat, make up the majority of the fat in it. Olive oil contains antioxidants that may help shield the body from cellular deterioration, which can result in a variety of illnesses and ailments.The most abundant antioxidants in olive oil are tocopherols, β-carotene, lutein, squalene, lipophilic and hydrophilic phenols.
Q3: What is the scientific name of olive oil?
Ans: The scientific name of olive oil is Olea europaea L.
Q4: Drinking olive oil is it healthy?
Ans: According to studies, drinking olive oil may have a number of health advantages. The majority of individuals get enough amounts of total fat, but many don’t consume enough of the polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA) that are present in some oils, nuts, seeds, and other plant sources.
