Description
1- Olive Oil Is Rich in Healthy Monounsaturated Fats
Olive oil is the natural oil extracted from olives, the fruit of the olive tree.
About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids.
But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content.
Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer.
Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
2- Olive Oil Contains Large Amounts of Antioxidants
Extra virgin olive oil is fairly nutritious.
Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K.
But olive oil is also loaded with powerful antioxidants.
These antioxidants are biologically active and may reduce your risk of chronic diseases
They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease.
3- Olive Oil Has Strong Anti-Inflammatory Properties
Chronic inflammation is thought to be a leading driver of diseases, such as cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity.
Extra-virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.
The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug.
Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen.
Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP) (2Trusted Source, 3Trusted Source).
One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation.
4- Olive Oil May Help Prevent Strokes
Stroke is caused by a disturbance of blood flow to your brain, either due to a blood clot or bleeding.
In developed nations, stroke is the second most common cause of death, right behind heart disease (13).
The relationship between olive oil and stroke risk has been studied extensively.
A large review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease (14Trusted Source).
In another review in 140,000 participants, those who consumed olive oil were at a much lower risk of stroke than those who did not.
5- Olive Oil Is Protective Against Heart Disease
Heart disease is the most common cause of death in the world.
Extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways.
– It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting.
Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death. In one study, olive oil reduced the need for blood pressure medication by 48%.
6- Olive Oil Is Not Associated With Weight Gain and Obesity
Eating excessive amounts of fat causes weight gain.
In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight.
Additionally, one three-year study in 187 participants found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss.
7- Olive Oil May Fight Alzheimer’s Disease
Alzheimer’s disease is the most common neurodegenerative condition in the world.
One of its key features is a buildup of so-called beta-amyloid plaques inside your brain cells.
Additionally, a human study indicated that a Mediterranean diet rich in olive oil benefitted brain function.
8- Olive Oil May Reduce Type 2 Diabetes Risk
Olive oil appears to be highly protective against type 2 diabetes.
Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity.
9- The Antioxidants in Olive Oil Have Anti-Cancer Properties
Cancer is one of the most common causes of death in the world.
People in Mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil may be the reason.
The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer.
10- Olive Oil Can Help Treat Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints.
Olive oil supplements appear to improve inflammatory markers and reduce oxidative stress in individuals with rheumatoid arthritis.
Olive oil seems particularly beneficial when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids.
11- Olive Oil Has Antibacterial Properties.
Olive oil contains many nutrients that can inhibit or kill harmful bacteria.
One of these is Helicobacter pylori, a bacterium that lives in your stomach and can cause stomach ulcers and stomach cancer.
Test-tube studies have shown that extra virgin olive oil fights eight strains of this bacterium, three of which are resistant to antibiotics.
