This article is about olive oil. It may be slightly different from the olive itself, so read it carefully to avoid misunderstandings.
1. Olive oil is rich in healthy fats.
Olive oil is a natural oil extracted from the olive, the fruit of the olive tree. About 14% of olive oil is saturated fat and 11% is polyunsaturated, like omega-6 and omega-3 fatty acids.
The main fatty acid in olive oil is a monounsaturated fat called oleic acid, which accounts for 73% of the total oil content. Studies have shown that oleic acid reduces inflammation and has beneficial effects on genes associated with cancer.
2. Olive oil has many antioxidants.
Olive oil is very nutritious. In addition to beneficial fatty acids, it contains vitamins E and K. It also contains powerful antioxidants.
These antioxidants can reduce the risk of chronic diseases. It also helps fight inflammation and protects blood cholesterol from oxidation.
3. Olive oil has strong anti-inflammatory properties.
Chronic inflammation is known to be a leading cause of diseases such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis, and even obesity.
Studies have shown that oleic acid, the main fatty acid in olive oil, can reduce the levels of important inflammatory markers like C-reactive protein (CRP).
Another study found that the antioxidants in olive oil can suppress some genes and proteins that cause inflammation.
4. Olive oil helps prevent a stroke.
A stroke is caused by a blockage of blood flow to the brain due to a blood clot or bleeding. In major developed countries, stroke is the second most common cause of death after heart disease.
A large study of 841,000 people found that olive oil was a source of monounsaturated fats that have been linked to a reduced risk of stroke and heart disease.
In another study of 140,000 participants, those who consumed olive oil had a lower risk of stroke than those who did not.
5. Olive oil helps improve heart health.
Olive oil contains a monounsaturated fat called oleic acid, which has been linked to preventing heart diseases such as atherosclerosis, heart attack, plaque buildup, and stroke.
Oleic acid has been shown to lower blood pressure, one of the risk factors for heart disease and premature death. Observational studies conducted decades ago have shown that Mediterranean countries are less prone to heart disease.
After conducting extensive research on the Mediterranean diet, they found that olive oil was one of the key components of this diet.
One of the other benefits of olive oil is that it reduces inflammation and protects bad LDL cholesterol from oxidation. This improves the lining of the blood vessels and can help prevent excessive blood clotting.
Therefore, for heart health, it is recommended to include a lot of olive oil in your diet.
6. Olive oil helps prevent Alzheimer’s.
Alzheimer’s disease is the most common neurodegenerative disease in the world. One of the main characteristics is the accumulation of beta-amyloid plaques within brain cells.
Studies in rats have shown that substances in olive oil help prevent plaque build-up. However, this is still a small study, so more research is needed on the effects of olive oil on Alzheimer’s disease.
7. Olive oil can reduce the risk of type 2 diabetes.
Olive oil has been shown to prevent type 2 diabetes. Several studies have shown that olive oil has beneficial effects on blood sugar and insulin sensitivity.
In a clinical trial in 418 healthy people, a Mediterranean diet with olive oil reduced the risk of type 2 diabetes by more than 40%.
8. The antioxidants in olive oil have anticancer properties.
Cancer is one of the scariest diseases that threatens our health. Some researchers say that people in Mediterranean countries have a lower risk of some cancers and that olive oil is the base.
One of the health benefits of olive oil is that it has antioxidant properties. Antioxidants can reduce oxidative damage from free radicals, which are believed to be one of the main causes of cancer.
9. Olive oil helps treat rheumatoid arthritis.
Rheumatoid arthritis is a disease characterized by joint pain. The exact cause is unknown, but it involves the immune system attacking normal cells.
Olive oil has been shown to improve inflammation markers and reduce oxidative stress in rheumatoid arthritis patients. Olive oil has a more beneficial effect when used with fish oil, which is a source of anti-inflammatory omega-3 fatty acids.
In one study, olive oil and fish oil were reported to improve joint pain in people with rheumatoid arthritis.
10. Olive oil has antibacterial properties.
One of the benefits of olive oil is that it contains many nutrients that can inhibit or kill harmful bacteria. One of them is Helicobacter pylori, which lives in the stomach and can cause ulcers and stomach cancer.
One study found that consuming 30 grams of olive oil a day could eliminate Helicobacter pylori infection in 10-40% of people within two weeks.
11. Olive oil supports bone health.
The polyphenols in olive oil can improve bone density by reducing degeneration. The Mediterranean diet has also been linked to a lower risk of fractures in older adults.
12. Olive oil helps your eyesight.
One of the benefits of olive oil is that it benefits eye health. These properties are due to the high content of vitamin A and antioxidants in the olive. This carotenoid antioxidant can help preserve optic nerve health by reducing age-related macular degeneration and inhibiting cataract formation. Olive oil is also rich in vitamin E nutrients.
13. Olive oil is good for digestion.
Olive oil is rich in dietary fiber. This is an important component of digestive and intestinal health. Consuming an adequate amount of dietary fiber can help prevent constipation.
Olive oil side effects / precautions
People with plant allergies related to olives and olive leaves may develop allergy symptoms. Also, if you are pregnant or breastfeeding, you should be careful as safety studies are still lacking.
Because olive oil has the ability to lower blood sugar and blood pressure, caution should be exercised in those taking medications associated with it. Be sure to consult your doctor.
Consuming too much olive oil can block the gallbladder or cause gallstones. Our liver produces bile that accumulates within the gallbladder. However, when our body retains excess fat, this stored bile begins to secrete and emulsify it. Ultimately, the gallbladder becomes blocked or gallstones form in the body.
Consuming too much olive oil can lead to gastrointestinal problems like diarrhea. We all know that olive oil has powerful laxative properties. However, consuming large amounts of olive oil can make it completely indigestible. As a result, some diarrhea may occur.
Olive oil is rich in good fats, but high in calories. Excessive intake of olive oil can upset the nutritional balance, so it should be consumed in moderation with other foods.