Health Benefits - Olives and Olive Oil
Olives and Olive Oil
Experts all agree that olive oil — especially extra virgin — is good for you. These claims are robustly supported by scientific research.
Olive Oil Is Rich in Healthy Monounsaturated Fats. About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids. The predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content.
Studies have shown 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.
Olive Oil Contains Large Amounts of Antioxidants. Extra virgin olive oil is highly 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 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.
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 reduces this inflammation, which is one of the main reasons for its health benefits. The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal. Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein which is associated with a wide number of chronic diseases.
Olive Oil Helps 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. 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. 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.
Olive Oil Is Protective Against Heart Disease. Heart disease is the most common cause of death in the world. Observational studies conducted a few decades ago showed that heart disease is less common in Mediterranean countries. This led to extensive research on the Mediterranean diet, which has now been shown to significantly reduce heart disease risk. 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 clots. 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%.
Olive Oil Is Not Associated With Weight Gain and Obesity. Numerous studies have linked the Mediterranean diet, rich in olive oil, with favourable effects on body weight. In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight.
Olive Oil Helps Fight Alzheimer's Disease: Alzheimer's disease is the most common neurodegenerative condition in the world. One of its key features is a build-up of so-called beta-amyloid plaques inside your brain cells. Scientists have shown that a substance in olive oil can help remove these plaques. Additionally, a human study indicated that a Mediterranean diet rich in olive oil benefitted brain function.
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. In one study, a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by over 40%.
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.
Olive Oil Can Help Treat Rheumatoid Arthritis: Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints. Olive oil improves inflammatory markers and reduces 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. In one study, olive and fish oil significantly improved handgrip strength, joint pain and morning stiffness in people with rheumatoid arthritis.
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. Studies have shown that extra virgin olive oil fights strains of this bacterium. A study in humans suggested that 30 grams of extra virgin olive oil, taken daily, can eliminate Helicobacter pylori infection in 10–40% of people in as little as two weeks.
Make Sure to Get the Right Type
Buying the right kind of olive oil is extremely important. Extra virgin olive oil retains some of the antioxidants and bioactive compounds from olives. For this reason, it’s considered healthier than the more refined variety of olive oil. Even so, there is a lot of fraud on the olive oil market, as many oils that read "extra virgin" on the label have been diluted with other refined oils.
Chef Med go to the source and see the press. We examine the products really carefully to ensure you're getting real extra virgin olive oil. Nevertheless, it’s always a good idea to read ingredients lists and check for quality certification.