OLIVE OIL BENEFITS – 16 Reasons to include Olive Oil in your Diet
Olive oil is a liquid fat that is extracted from the fruits of the olive tree. Olive oil is the most common type of vegetable oil and one of the main components of the Mediterranean diet.
It is rich in antioxidants and helps to protect our body from free radical damages. The olive oil contains monounsaturated fatty acids (MUFAs) which are considered healthful fats. In today’s article, we will show you 16 Reasons to include Olive Oil in your Diet.
1. Rich in monounsaturated fats
Olive oil is the natural form of oil that is extracted from olives. Olive oil contains 14% saturated fat and 11% polyunsaturated fat such as Omega-6 and Omega-3 fatty acids. But the most abundant fatty acid found in olive oil is a monounsaturated fat called oleic acid which makes about 73% of total oil content.
Studies show that olive oil help to reduce inflammation and also has beneficial effects on genes linked with cancer. Monounsaturated fats are more resistant to high flame and make it a healthy choice for cooking.
2. Contain large amounts of antioxidants
Olive oil contains polyphenols, vitamins A, E, and natural antioxidants that act as natural preservatives. These preservatives help to increase the shelf life of olive oil by preventing oxidation and rancidity. The powerful antioxidants found in olive oil are biologically active and help to reduce the risks of chronic diseases.
They also fight against inflammation and protect your cholesterol from oxidation that may lower the risks of heart diseases.
3. Has Strong anti-inflammatory properties
Chronic inflammation leads to many diseases such as cancer, metabolic syndrome, type 2 diabetes, arthritis, obesity, and heart diseases. Extra- virgin olive oil help to reduce inflammation which is the one of the main reason for its health benefits.
Researches show that oleic acid, the main fatty acid found in olive oil help to reduce the levels of inflammatory markers like C-reactive protein (CRP). One another study proves that antioxidants of olive oil can also inhibit some genes and proteins that cause inflammation.
4. Help to prevent strokes
Strokes are caused by the disturbance of blood flow in your brain due to blood clotting. In developed countries, stroke is the second most common cause of death. Olive oil help to maintain blood flow and clear debris from arteries.
Most studies suggest that olive oil is one of the main sources of monounsaturated fat which is linked with reduced risks of stroke and heart diseases. People who consume olive oil have lower risks of strokes than those who do not use olive oil.
5. Protect against heart diseases
Heart diseases are one of the most common causes of death in the world. Extra virgin olive oil help to protect from heart diseases in different ways. It helps to lower inflammation, protects bad LDL cholesterol from oxidation, improves the lining of your blood vessels, and also prevents excessive blood clotting.
Olive oil has also been shown to reduce blood pressure which is one of the main causes of heart diseases and premature death. Hence extra virgin olive oil had offered powerful benefits for heart health.
6. Fight against Alzheimer’s disease
Alzheimer’s disease is one of the most common neurodegenerative condition in the world. People with this disease lose the ability to carry on a conversation and respond to their environment. It builds up beta-amyloid plaques inside your brain cells.
Some studies show that olive oil help to remove these plaques. Diets rich in olive oil are beneficial for brain functions.
7. Reduce risks of type 2 diabetes
Diets rich in olive oil significantly reduce type 2 diabetes as it helps to reduce glucose levels, low-density lipoprotein, and triglycerides. Olive oil has useful effects on blood sugar and insulin sensitivity. Both observational studies and clinical trials confirmed that diets rich in olive oil help to reduce the risks of type 2 diabetes.
8. Has antibacterial properties
Olive oil contains many nutrients that help to kill harmful bacteria. One of them is Helicobacter pylori, a bacteria which live in your stomach and can cause ulcer in stomach and stomach cancer. It has been found that consumption of 30gram of extra virgin olive oil on daily basis can eliminate Helicobacter pylori infection in just two weeks.
9. Improve skin health
Olive oil acts as an antioxidant that helps to prevent skin from free radical damages and premature aging. Olive oil is a natural moisturizer that is often used to soften the skin. Olive oil contains antioxidants that may save from premature aging.
These days, olive oil is used in many countries to treat and prevent various skin conditions. Olive oil also helps in the regeneration of skin cells.
10. May relieve constipation
There are fats present in olive oil that can aid smooth the insides of the bowel, making it easier for stools to pass. Taking one tablespoon of olive oil in the morning may prevent constipation for many active adults.
The utilization of olive oil prevents the swelling, irritation, and bloating of the intestine. This process relaxes the intestine and allows the stool to pass smoothly.
11. Depression risk and olive oil
A recent study shows that ingredients of olive oil may help prevent the nervous system and could be beneficial for treating depression and anxiety.
Scientists found that people who eat fast food are more likely to get depression than those who utilized unsaturated fats such as olive oil. Thus, olive oil is considered beneficial for the treatment of depression and anxiety.
12. Keeps hair healthy
Olive oil with a combination of few ingredients can work wonders to keep our hair healthy. Olive oil is rich in vitamin E that aids fight hair loss. Honey moistures our hair. It also contains nutrients such as magnesium, sulfur, zinc, calcium, and vitamin B that help hair growth.
On the other hand, the egg yolk is rich in protein, a nutrient that is the chief constituent of hair.
13. Aids to reduce weight
Olive oil is full of monounsaturated fats. These fatty acids also help to reduce weight. They promote feelings of satiety which prevent you from bingeing on other refined or trans-fat sources loaded with empty calories.
Thus consumption of olive oil does not appear to increase in weight even moderate intake aids to reduce weight.
14. Strengthen bones
Olive oil also helps to make your bones strong. Different studies show that people who consume olive oil have strong bones. It was found that their blood contains higher levels of osteocalcin which was the manifestation of healthy bone formation.
15. Prevents cancer
Cancer is one of the most common causes of death in the world. Researches show that people who live in Mediterranean countries have lower risks of cancer because they consume more olive oil.
The antioxidants found in the olive oil help to reduce oxidative damage due to free radicals which is one of the leading drivers of cancer. Olive oil helps to reduce the risks of cancer.
16. Strengthen your immune System
There is a wide range of antioxidants found in olive oils which play an important role in strengthening your immune system. These antioxidants fight with free radicals and make you more resistant against diseases with stronger immunity.
The high amounts of polyunsaturated fatty acids found in olive oil act as anti-inflammatory agents in the body. These acids boost your immune system and protect you against infections. Olive oil is awesome due to its powerful antioxidants.
Olive oil is the most super healthy food for people who are at risk of developing heart diseases. Hence olive oil is one of the healthiest fat on the planet.
DISCLAIMER: The information on this website is only for educational purposes. It is not to replace the personalized diagnosis of a health specialist or replace any medical treatment. Never stop consult your doctor for the supervision of any disease, We are trying to provide perfect, valid, specific, detailed information. We are not a licensed professional so make sure to consult your doctor in case you need it.