Olive oil benefits -
Yes, included as a component of a healthy, balanced diet, olive oil can make a valuable contribution to maintaining health. This is thanks to its high MUFA content and the polyphenols which are especially rich in EVOO.
If you are considering any significant changes to your diet, please consult your GP to ensure you can do so without risk to health. This is especially relevant if you have been diagnosed with a specific health condition or are on medication.
Enjoyed this? Now read… Why is the Mediterranean diet so healthy? Are low-fat diets healthy? How much fat should I eat each day? Saturated fat — what you need to know. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness.
She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider.
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Vitamin E is an essential nutrient that doubles as an antioxidant, while vitamin K plays a key role in bone health, blood clotting, heart health, and more 12 , Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K.
Extra virgin olive oil is also loaded with antioxidants, some of which have powerful health benefits. Chronic inflammation is believed to be among the leading drivers of many diseases, including heart disease, cancer, metabolic syndrome, type 2 diabetes, and arthritis.
Oleic acid, the most prominent fatty acid in olive oil, has been shown to reduce inflammatory markers like C-reactive protein CRP Interestingly, several studies have found that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including CRP and interleukin-6 17 , However, keep in mind that chronic, low-level inflammation is usually mild, and it takes years or decades for it to do damage.
Still, making extra virgin olive oil a regular part of your diet could help protect against damage in the long run, leading to a reduced risk of various inflammatory diseases, including heart disease. Olive oil contains oleic acid and antioxidants, which can help fight inflammation. Cardiovascular diseases, such as heart disease and stroke, are among the most common causes of death in the world This observation spurred interest in the Mediterranean diet , which is supposed to mimic the way the people in that region eat.
Olive oil can improve several aspects of heart health. In fact, studies show that it may reduce blood pressure and inflammation, protect LDL particles from oxidation, improve blood vessel health, and help prevent unwanted blood clotting.
Although olive oil has mostly been studied for its effects on heart health, its consumption has been associated with a number of other health benefits as well. Studies have shown that people living in Mediterranean countries have a fairly low risk of cancer, which may be partly due to their consumption of anti-inflammatory ingredients, including olive oil One potential contributor to cancer is oxidative damage due to harmful molecules called free radicals.
However, extra virgin olive oil is high in antioxidants that reduce oxidative damage 6. Oleic acid, in particular, is also highly resistant to oxidation and has been shown to slow the growth and spread of cancer cells in some test-tube studies 34 , According to a review, regular consumption of olive oil may also be associated with a lower risk of developing breast cancer or cancer of the digestive system Still, more recent, high quality research is needed to understand the effects of olive oil on cancer when enjoyed as part of a healthy, well-rounded diet.
Animal studies have found that extra virgin olive oil and some of the compounds it contains could help preserve brain function by preventing the buildup of these proteins 39 , Additionally, some studies show that following the Mediterranean diet, which is typically rich in olive oil, may also be associated with a reduced the risk of dementia and cognitive impairment 41 , In addition to extra virgin olive oil, there are many other popular cooking oils available, including regular olive oil, canola oil, vegetable oil, avocado oil , and coconut oil.
Here is a closer look at how extra virgin olive oil compares to these other types of oils 5 , 43 , 44 , 45 , 46 , 47 , 48 :. There are several different types of cooking oils available, each of which varies in terms of taste, nutritional value, uses, and smoke point.
For this reason, saturated fats — which have no double bonds — are resistant to high heat. Meanwhile, polyunsaturated fats — which have many double bonds — are more sensitive and can become damaged Olive oil contains mostly monounsaturated fatty acids, which have only one double bond.
Therefore, olive oil is fairly resistant to moderate heat In one study, researchers heated extra virgin olive oil to °F °C for 36 hours and found that the oil was highly resistant to damage A review noted that olive oil is comparable or better than other vegetable oils for frying foods at temperatures ranging from —°F —°C Like other types of fat , extra virgin olive oil is high in calories, with around calories in each tablespoon 14 g 5.
Eating more calories than you burn each day contributes to weight gain over time Additionally, although uncommon, some people may also be allergic to olives and olive oil.
If you experience symptoms of an allergic reaction after consuming olive oil, stop using it and speak with a healthcare professional Olive oil is high in calories and could contribute to weight gain if consumed in high amounts.
Some people may also be allergic to olives and olive oil. Olive oil is made of mostly monounsaturated fats, which are resistant to moderate heat It also has a fairly high smoke point, making it a good choice for many cooking methods, including roasting, grilling, baking, and sautéing For most recipes, you can easily swap an equal amount of extra virgin olive oil in for other types of oils, including vegetable oil, coconut oil , or canola oil.
However, keep in mind that extra virgin olive oil often has a distinct taste and aroma, so it may slightly alter the flavor of your final product.
Extra virgin olive oil is loaded with heart-healthy fats and antioxidants, making it a great addition to a nutritious diet 6. It has also been linked to a long list of benefits and may protect against inflammation , heart disease, breast cancer, and type 2 diabetes Several studies have found that diets enriched with olive oil may be beneficial for weight management and could even help reduce body fat 55 , Olive oil is often used as a natural skincare product.
It can be applied directly to the face, either alone or combined with other ingredients like honey or egg yolks. In addition to moisturizing your skin, some research suggests that olive oil could reduce inflammation, promote wound healing, and slow skin aging However, be sure to wipe off any excess oil to prevent blocked pores, and always do a patch test before applying anything directly to your face.
It has been associated with a wide range of powerful health benefits and may help prevent heart disease, promote brain function, and protect against certain types of cancer.
Try this today: One of the easiest ways to boost your intake of extra virgin olive oil is by drizzling it overcooked dishes. Try using it to dial up the flavor and health benefits of roasted veggies, cooked meats, pasta dishes, and more. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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When Olice comes to lil Olive oil benefits, Healthy body composition oil is a OOlive favorite. In this article, we take a deep Olive oil benefits bendfits the Appetite suppressant capsules benefits of olive oil and get expert advice on Oive the best one. Olive oil is a type of Thyroid Supportive Herbs derived from olives. The finished product contains a mix of compounds including fatty acids, polyphenols, and vitamin E, all of which function to promote health. Olive oil is a main component of the Mediterranean dieta term used to describe diets traditionally followed by people living in countries along the coast of the Mediterranean Sea, including Italy, Greece, Spain, North Africa, and parts of the Middle East. Diets rich in olive oil have been shown to promote health in a number of ways. Olive oil has been a staple of Olive oil benefits cultures bbenefits thousands of years, dating back benefifs the Ancient Benfits Appetite suppressant capsules Okl, and it remains the most popular cooking oil in the region to this Appetite suppressant capsules. In bejefits, nutrition experts believe the Mediterranean Olive oil benefits is Lower cholesterol for better artery health to some of the longest-living populations precisely because their typical daily diet is so abundant in healthy fats from olive oil, nuts, and fatty fish. Compared to other cooking oils, olive oil has the unique potential to deliver a one-two punch to chronic and degenerative diseases from the potent polyphenol compounds found in extra virgin olive oil and the high percentage of monounsaturated fatty acids MUFAs found in all grades. As a result, olive oil consumption has been associated with everything from improved cholesterol levels to better mood to stronger bones. It strongly promotes cardiovascular health. Olive oil is considered heart-healthy for many good reasons. EVOO has also been linked to improved cholesterol levels and reduced blood pressure.
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