7 Proven Health Benefits of Olive Oil

Whenever someone asks about healthy edible oil options, the first thing that comes to mind is Olive oil.  It is a widely used vegetable oil for cooking, frying and salad dressing. It is also used in cosmetics, soaps and even in medicines.

Olive oil is not only good for cooking but for our health as well, with potential benefits to blood sugar, heart health, metabolic syndrome, depression, and more. Olive oil is mostly produced in Europe (Spain, Italy, France and Greece) and a small amount is produced in California and North Africa. Olive oil is sometimes called sweet oil. 

Extra virgin olive oil also contains a large amount of monounsaturated fats and some polyunsaturated fatty acids, which is beneficial for your heart health. . It contains about 70 per cent of oleic acid. It also contains vitamin E and vitamin K.

I know it’s not cheap, but the point here is that if you’re in a pinch, you can use olive oil instead of going out to the store to spend money on a commercial product. Here are 7 health benefits of olive oil  proven by researches.

Nutrition containts of Olive Oil

The following nutrition information is provided by the USDA for one tablespoon (15g) of olive oil.

• Calories: 119
• Fat: 14 gram of fat
• 0.3mg of sodium
• 0 gram of carbohydrates
• 0 gram of fiber
• 0 gram of sugar
• 0 gram of protein

1. Olive Oil May Reduce Type 2 Diabetes Risk

Diabetes is one of the leading disease all around the world. Olive oil appears to be highly protective against type 2 diabetes. 

In a study where 11 overweight and diabetic patients added olive oil to their diet, which significantly reduced  fasting  blood sugar. Daily consumption can also improve metabolic control in overweight type 2 diabetes patients. [1]

Additionally, a number of studies support the beneficial effects of a Mediterranean diet for reducing type 2 diabetes risk and improving overall metabolic health. Using olive oil for cooking instead of any other oils are known to be beneficial in preventing diabetes.

Also Read: Food that can help lower blood sugar level.

2. Olive Oil Contains Large Amounts of Antioxidants

Olive oil comes loaded with antioxidants, vitamin E, carotenoids, and phenolic compounds. These antioxidants protect our body from free radical damage. 

Studies show that high consumption of antioxidants lead to weight loss, and in fact can sometimes lead to weight loss and increase antioxidant count, especially when incorporated with the mediterranean diet. [2]

These antioxidant components decrease the aging and death of our cells. They can also help to  improve our cognitive functions and prevent neurodegenerative diseases such as Alzheimer.

Also Read: Benifits of antioxidants on your health.

3. Olive Oil Have Anti-Cancer Properties

Cancer is one of the most common causes of death in the world. But researchers believe that, polyphenols present in olive oil are good antioxidants that may help fight different type of cancer.

One of the main polyphenols in olive oil is hydroxytyrosol, that possesses antitumor effects due to pro-oxidant properties, and has the capacity to inhibit the growth of cells, and the promotion of cell death.  Hydroxytyrosol treatment reduced thyroid cancer cells by promoting programmed cell death in those cells. [3]

The regular consumption of olive oil exerts a protective effect and slows down the progression of some types of cancer, such as breast and stomach cancers. However more research is needed to determine whether olive oil in fact reduces your risk of cancer.

4. Olive Oil Has Strong Anti-Inflammatory Properties

The high-grade extra virgin olive oil contains around 30 polyphenols that act as antioxidants and reduce inflammation in the body. 

Olive oil contains a compound called oleocanthal that can decimate pro-inflammation enzymes in the body. In simple terms it can help with conditions like rheumatoid arthritis. 

Few study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation. [4]

The healthy fats like monounsaturated fatty acids present in extra virgin olive oil help increase HDL (good cholesterol) while decreasing LDL (bad cholesterol). Further these antioxidants have been shown to reduce the risk of heart disease.

Also Read: How to lower your LDL cholesterol level.

5. Olive Oil Help Fight Weight Gain and Obesity

It may sounds counterintuitive, but some fats actually help you lose weight, and olive oil is one of them. Olive oil is rich in monounsaturated fatty acids like oleic acid. Monounsaturated fatty acids are good for our heart and also help in maintaining ideal blood sugar levels.

People following Mediterranean diet, start their day with a quarter cup of olive oil. The oleic acid in olive oil has a satiating effect. It also slows the absorption of other nutrients, so you’ll feel full longer and won’t need to reach for that mid-morning sugary snack. 

In a  study on more than 7,000 college students, it was found that higher consumption of olive oil was not associated with weight gain over the course of 28 months. [5]

Also Read:  5 tips to burn fat faster.

6. Olive Oil Helps Improve Skin 

Olive oil has shown to have many skin benefits, through consumption or through topical application to the skin. Studies show that fatty acids in extra-virgin olive oil can protect your liver from oxidative stress, which will be reflected on your skin. [6]

Olive oil contains potent antioxidants. These include vitamin E and polyphenols, which help to gather and neutralize free radicals that can otherwise damage the skin and advance the appearance of aging.

You can reap the benefits by taking olive oil by the spoonful, or get to the root of the problem and apply olive oil in place of face and hand cream. Additionally, you can use it as a hair mask.

Also Read: How to treat Acne -- How to fight oily skin.

7. Benefits on Hair

Olive oil can also protect your hairs from:

• Olive oil hydrates our scalp and reduces itching and dryness
• Reduces and prevents dandruff
• Makes our hair healthy and shiny
• Reduces and prevents hair fall
• Promotes the growth of hair

To get all this benefits you can simply warm up some olive oil in hot water or in the microwave, then apply the olive oil from the ends of your hair to the roots. Leave it in your hair for 10-20 minutes before you wash it out with your favorite hydrating shampoo.

Healthy Ways To Add Olive Oil in Daily Diet

Olive oil is a staple in Mediterranean and European cuisine. You can start with a tablespoon and increase the amount over time. You may consider using extra-virgin olive oil to drizzle vegetables, soups, stews, bean dishes, meats, fish, and poultry. Or simply use it to make light sauté or your own, lower sodium salad dressing.

However it is important to consider that heating extra virgin olive oil too hot can cause it to lose the properties that make it extra virgin. We recommend avoiding extremely high heat cooking altogether, such as frying, as this type of cooking is rich in calories and may produce carcinogenic compounds. 

A Word From Healthyngreat

Olive not only taste good but also are a healthy option to switch too. If it is consumed properly it can benefit you. However if oil is consumed in large amounts, it may actually upset the stomach that is not used to it. Now you know 7 proven health benefits of olive oil, so consider using them to replace regular fat. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

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