Be it for external use or for consumption, olive oil has gained a lot of popularity in recent years. Gradually, people also became aware of its health benefits, which is why its demand also increased. Many times, dietitians and nutritionists may also advise you to use olive oil for better health. So what actually are the benefits of this oil?
Our expert nutritionist Dr. Sangeeta Malu says that olive oil is rich in vitamins, minerals, antioxidants and has many other properties. Additionally, monounsaturated fatty acids (MUFAs) are found in it, which is considered good for health. Therefore, its use in food not only reduces the risk of many types of diseases but also increases the nutritional value of the food. Here is why olive oil is considered a good cooking oil.
How Is It Beneficial For Health?
Many studies done with regard to the benefits of olive oil have confirmed that it is ideal for our health. Also, in extra virgin olive oil, antioxidants are found in plenty, which helps in preventing the cellular damage done by the free radicals in the body. These free radicals do not only cause oxidative stress but also damage the cells and increase the risk of many other diseases including cancer.
- The cardiovascular system
A 2018 study found that people who consumed a Mediterranean diet, in which olive oil was consumed in a higher quantity, were found to have lesser cases of heart diseases. In another 2018 review, the authors confirmed the information provided by the Food and Drug Administration (FDA) and the European Food Safety Authority that a daily intake of about 20 grams, or two tablespoons, of extra virgin olive oil is beneficial and can reduce the risk of cardiovascular diseases. Results from a 2017 study also confirmed that polyphenols found in extra virgin olive oil may offer protection against heart disease, atherosclerosis, stroke, brain dysfunction, and cancer. - Metabolic Syndrome
In a 2019 meta-analysis, the authors concluded that olive oil can help reduce inflammation, blood sugar, triglycerides (fats in the blood), and low-density lipoprotein (LDL), or "bad" cholesterol, hence improving the symptoms of metabolic syndrome. In addition, it also increases the level of high-density lipoprotein (HDL), or "good" cholesterol. - Depression
In 2013, a rodent study suggested that the use of extra virgin olive oil may be helpful in protecting the nervous system and may be useful for treating depression and anxiety. - Cancer
According to research done in 2019, it was found that olive oil contains substances that may help prevent colorectal cancer. Also, lab tests have found evidence that the antioxidants in olive oil may help protect the body from inflammation, oxidative damage, and epigenetic changes. - Alzheimer’s disease
In a study in 2016, researchers suggested that introducing extra virgin olive oil in the diet can help prevent Alzheimer’s because it shows a protective effect on the blood vessels in the brain. The authors of a study published in 2019 suggested that consuming oleocanthal-rich extra virgin olive oil may help slow or stop the progression of Alzheimer's. Oleocanthal is a phenolic compound. - Liver health
A 2018 study found that extra virgin olive oil can help in preventing damage in the liver as well as repair it. MUFA is found in it, which is basically oleic acid and its phenolic compounds help prevent inflammation, oxidative stress, insulin resistance, and other changes. - Inflammatory Bowel Disease
A 2019 review found that the phenols found in olive oil may help promote intestinal immunity and gut health by altering microbes in the gut. It may be useful for people with colitis and other types of IBD. However, the authors of this review emphasize the need for more studies in this area.
Nutrition
According to the United States Department of Agriculture (USDA), the nutritional content in 1 tablespoon, or 13.5 grams, of olive oil is as follows.
• 119 calories
• 13.5 grams of fat, (of which 1.86 grams is saturated)
• 1.9 mg Vitamin E
• 8.13 micrograms vitamin K
In addition, it contains calcium, potassium, polyphenols, tocopherols, phytosterols, squalene, terpenic acid and other antioxidants.
Which Olive Oil Is Better?
Olive oil is available in many varieties in the market, but the use of extra virgin olive oil is considered to be the best for consumption. The reason behind this is that it undergoes less processing, which is why it is more likely to retain its antioxidant content. Extra virgin olive oil has a high smoke point of 376 °F (191 °C), so it is safe to use for most cooking methods.
Olive Oil Is Better To Be Used For Frying
Many people think that olive oil is not ideal for frying. But, a review published in the year 2017 stated that frying food in olive oil can help preserve and even improve its nutritional value. This is because the food takes up antioxidants, which are transferred from the oil, and are found in substantial amounts in olive oil.
Also Read: 8 Medicinal Benefits Of Mustard Oil
