All nutrition experts agree that olive oil is one of the best foods that effectively boost overall health. But most people who use olive oil in their meals don't realize its many benefits. So in this article, we'll explain the top 10 benefits of olive oil.
Nutritional facts
Nutritional info for one tablespoon (15g) of olive oil
- Calories: 119
- Fat: 14g
- Sodium: 0.3 mg
- Carbohydrates: 0 g
- Fiber: 0 g
- Sugars: 0 g
- Protein: 0 g
One spoon of olive oil has about 119 calories and 14 grams of fat. That makes it a high calorie food but the good news is it's healthy fat, mostly unsaturated, about 6.7 grams. A small amount of the calories come from saturated fat. Even though it's the healthy kind, you should still control how much olive oil you use. Use it moderately in cooking. If you use a single serving, know that one serving of fat is about a teaspoon of olive oil.
What is virgin olive oil?
Labels like virgin, extra virgin, and pure olive oil refer to the oil's acidity level and how much processing it went through to get the oil. The general rule: the lower the acidity, the better.
Extra virgin olive oil is 100% pure olive oil, meaning it’s not chemically processed. Instead, it's extracted mechanically (either by pressing the olives or by grinding then pressing). This type has better nutrition and lower acidity compared to other types.
1- Olive oil is rich in healthy unsaturated fats.
Regular oils like corn oil have high saturated fat, while olive oil has a lot of monounsaturated fats and oleic acid. Studies say oleic acid reduces inflammation and lowers cancer risk. Monounsaturated fats are totally heat-resistant, making olive oil a healthy choice for cooking.
2- Olive oil has large amounts of antioxidants
Extra virgin olive oil has good amounts of vitamin E and K plus lots of antioxidants that cut the risk of many chronic diseases. These antioxidants also fight inflammation and stop blood cholesterol from oxidizing. These benefits lower the chances of heart disease.
3 - Olive oil has strong anti-inflammatory properties
Chronic inflammation is the main cause behind many illnesses like cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer's, arthritis, and obesity. Extra virgin olive oil cuts inflammation and so it helps prevent these diseases because its antioxidants block some genes and proteins that cause inflammation. That's why experts say to eat olive oil daily.
4 - Olive oil helps prevent strokes
Strokes happen when blood flow to your brain gets disrupted, either from a clot or bleeding.
Scientists studied the link between olive oil and strokes a lot. They found olive oil is the only source of unsaturated fat that helps lower the risk of strokes and heart diseases.
5 - Olive oil protects against heart diseases
Heart disease is one of the top causes of death worldwide. Olive oil protects the heart in many ways. It reduces inflammation, strengthens blood vessel walls, and might prevent too much blood clotting. Also, olive oil lowers blood pressure, which is a major cause of heart disease and early death. One study showed olive oil use cuts your need for blood pressure meds by 48%.
6 - Olive oil does not cause weight gain or obesity
It's known that eating too much fat leads to weight gain, but studies found that a diet rich in olive oil increases antioxidants in the blood and also helps with weight loss.
7 - Olive oil might protect against Alzheimer's disease
Alzheimer's is one of the most common brain diseases worldwide. When you get Alzheimer's, beta-amyloid plaques build up in brain cells, lowering their function. Research showed diets with moderate olive oil levels can boost brain cell function and efficiency.
8 - Olive oil may reduce the risk of type 2 diabetes
Nutrition experts say a diet high in olive oil can protect against diabetes. Olive oil helps regulate blood sugar and insulin levels and cuts the risk of type 2 diabetes by 40%.
9 - Olive oil can help treat rheumatoid arthritis
Rheumatoid arthritis is an autoimmune disease where your immune system attacks healthy joint cells by mistake. The cause is still unknown and it causes joint pain. Using olive oil moderately, especially combined with fish oil which is an omega-3 fat source, can seriously reduce joint pain.
10 - Olive oil fights bacteria
Olive oil has many nutrients that kill harmful bacteria. One of these is Helicobacter pylori. This bacteria lives in your stomach and can cause ulcers and stomach cancer. It's recommended to eat 30 grams of olive oil daily to lower the risk of this bacteria, especially since some resist antibiotics.
Healthy ways to use olive oil
Olive oil is a key part of Middle Eastern and European cooking. Extra virgin olive oil is used to drizzle on veggies, soups, fava bean dishes, meat, fish, and poultry. If you want to cook at high heat like grilling, you can use extra virgin olive oil but it's better to use vegetable or canola oil because they have higher smoke points and milder flavors.
Overheating extra virgin olive oil can make it lose its special qualities. But keep in mind some alternative oils are processed. So avoid cooking at very high heat like frying because it adds lots of calories and may create harmful substances.
