Fat is one of three macronutrients essential to your life. But there are many disagreements about fat in diets.
Contrary to popular beliefs, not all fat are bad for you. Certain types of fat are vital in the diet. Without it, you could be suffering many unpleasant side effects. Some of the healthy fats are coconut oil, avocado oil, and olive oil. In this article, we take a look at some of the health benefits of olive oil.
Nutritional Profile of Extra Virgin Olive Oil
According to the USDA Nutritional Database, one tablespoon of extra virgin olive oil contains:
- 120 calories
- Fat – 14 grams (9.8 of which is monounsaturated)
- Vitamin E – 1.94 mg (13% of your Recommended Daily Value – RDV)
- Vitamin K – 8.1 mg (9% RDV)
American Heart Organization recommends that the majority of the fats you eat should be monounsaturated or polyunsaturated. Olive oil is high in both of them. These high level of healthy fat give extra virgin olive oil most of its benefits.
Here Are 10 Health Benefits of Olive Oil That are Supported by Scientific Research:
Contains Large Amount of Antioxidant
There are many health benefits of olive oil. Most of these come from antioxidant. Extra virgin olive oil is loaded with powerful antioxidants. They are biologically active and may help protect you against some serious conditions.
Antioxidants help prevent damage to your body’s cells caused by hazardous molecules known as ‘free radicals’.
Antioxidants can fight inflammation. They can help prevent the cholesterol in your blood from becoming oxidized. These two steps help keep heart disease away.
Has Strong Anti-Inflammatory Effects
Chronic inflammation is among the leading drivers of many diseases. It is linked to serious medical conditions like asthma, allergies, heart disease, cancer and more.
Oleic acid can reduce the markers of inflammation. Oleic acid is the main fatty acids in olive oil. So olive oil can reduce inflammation.
But the main anti-inflammatory effects are mediated by the antioxidants. Olive oil contains a large amount of oleocanthal, a type of antioxidant. It has been shown to work like ibuprofen, a popular anti-inflammatory drug.
Help to Prevent Stroke
Stroke is caused by a disturbance of blood flow to the brain. A large amount of study shows that olive oil may help prevent stroke.
One study conducted in France showed that subjects who consumed olive oil had a 41 percent lower risk of stroke compared to those that did not consume any amount of olive oil.
Another study that looked at olive oil’s effect on stroke risk in over 841,000 subjects found that olive oil was the only source of monounsaturated fat that reduced the risk of stroke.
Prevents Heart Disease
Mediterranean diet has been shown to significantly reduce the risk of heart disease. Extra virgin olive oil is one of the key features of this diet.
Extra virgin olive oil protects against heart disease via several mechanisms.
It lowers inflammation, reduces LDL cholesterol and triglycerides, and decrease both systolic and diastolic blood pressure. These are all strong risk factors for heart disease and premature death.
One 2000 study has shown that regularly consuming olive oil can reduce your need for prescribed hypertension drugs by up to 48%. Hundreds of other studies have also shown that extra virgin olive oil has powerful benefits for your heart.
Maintains a Healthy Weight
Contrary to popular belief, consuming fat does not make you fat. Olive oil is no exception. Extra virgin olive oil is a nutrient-dense fat that helps you feel more satiated.
A huge 2-year study of 7,368 Spanish university graduates showed that a high amount of olive oil consumption is not associated with higher weight gain.
In fact, a 3-year study of 187 subjects found that a diet rich in olive oil increased levels of antioxidants in the blood and caused weight loss.
Promotes Brain Health
Extra virgin olive oil may help protect your brain against Alzheimer’s disease. It is the most common neurodegenerative disease in the world.
In people with Alzheimer’s, there is a buildup of so-called beta-amyloid plaques in certain parts of the brain. Olive oil can help remove these plaques from brain cells.
Another study has shown that olive oil has the potential to reduce cognitive decline that comes with aging.
Prevents Type 2 Diabetes
Type 2 diabetes is a growing epidemic in the world. But olive oil can help prevent type 2 diabetes.
Olive oil helps regulate blood sugar and improve insulin sensitivity.
In a randomized clinical trial of 418 non-diabetic participants, researchers found that a Mediterranean diet with olive oil reduced the risk of developing type 2 diabetes by over 40%.
Inflammation is a leading cause of cancer. Oleocanthal, a phytonutrient found in extra virgin olive oil, has been shown to reduce inflammation.
Another leading cause of cancer is the oxidative damage due to free radicals. The antioxidants in olive oil can reduce it.
Many test tube studies have shown that olive oil can help fight cancer cells. But proper human studies is needed to know whether olive oil can actually help to prevent cancer.
Treat Rheumatoid Arthritis
Rheumatoid arthritis is an inflammatory condition. You already know olive oil has anti-inflammatory properties. Olive oil improves inflammatory markers and reduces oxidative stress in individuals with rheumatoid arthritis.
You will get a better result if you combine olive oil with fish oil. In one 24 week-long studies, researchers found that taking olive oil along with fish oil significantly reduced joint pain intensity, handgrip strength-duration of morning stiffness and onset of fatigue in people with rheumatoid arthritis.
Has Anti-Bacterial Properties
Olive oil can inhibit or kill harmful bacteria. In one study, researchers tested several different food items were for antibacterial activity. Vinegar olive oil showed the strongest activity against all strains of bacteria tested.
In another test tube studies, researchers found that extra virgin olive oil was effective against eight strains of this bacteria. What’s more impressive is that three of them are resistant to antibiotics.
As you can see, the health benefits of olive oil is fantastic. To get the most result, you need to get the right kind of olive oil.
Extra virgin olive oil is the best choice. It is the only type that contains all the antioxidants and benefits. So we highly recommend it. buy the And buy the best quality oil you can. There is a lot of fraud on the olive oil market.