An essential ingredient in any cooking is olive oil. It's probably the ingredient you grab for most in your home kitchen, aside from salt and pepper.
.jpg)
When something so tasty turns out to be so beneficial for you, it's always an unexpected delight! If you haven't discovered this about olive oil yet, you're about to!
Since the time of the Ancient Greeks and Romans thousands of years ago,
olive oil has been a mainstay of Mediterranean civilizations and is still the most widely used cooking oil in the area. Nutrition specialists really think that the reason some of the longest-living cultures in the Mediterranean region have such a normal daily diet full of good fats from nuts, olive oil, and fatty seafood is precisely because of this.
These are a few of the most intriguing health advantages supported by research:
1 . It fights both inflammation and discomfort.
If you have arthritis or another chronic inflammatory disease, olive oil may be a very beneficial addition to your diet. Monounsaturated fats, for example,
have been demonstrated to lower levels of C-reactive protein, an inflammatory marker that is raised in diseases such as rheumatoid arthritis.
The polyphenol oleocanthal, found in extra virgin olive oil, has been shown to have anti-inflammatory qualities comparable to those of ibuprofen. According to some experts, eating foods high in oleocanthal on a daily basis may lower the chance of developing inflammatory disorders.
2 . It may boost bone health + strength
In the strange-but-true category, a 2018 study found that women who consumed the most olive oil had higher bone density;
the results persisted even after taking into consideration the women's consumption of calcium and vitamin D, which strengthen bones. Although osteoclast cells,
which break down bone, are activated by inflammation in the body, researchers hypothesize that the anti-inflammatory polyphenols in olive oil may set off processes that aid in preventing bone breakdown and promoting bone formation.
3 . It promotes a balanced microbiota in the stomach.
You should try to maintain a healthy gut flora since it affects everything from mood to digestion to skin look!
Good news! A 2019 study found that the polyphenols in olive oil may lower GI tract inflammation and promote the development of beneficial bacteria. In particular, they discovered that consuming around 1.5 tablespoons of extra virgin olive oil daily increased the number of beneficial bifidobacteria in the stomach.
4 . It helps maintain a robust immune system.
A strong immune system is essential for managing autoimmune diseases, preventing cancer, and avoiding colds. It turns out that healthy fats are highly preferred by your immune system!
According to a 2015 study, ingesting three tablespoons of extra virgin olive oil daily was linked to increased T-cell activation and growth—immune cells that fight foreign invaders. Conversely, similar advantages were not observed when ingesting an equivalent amount of butter, soybean oil, or maize oil.
Higher concentrations of MUFAs and polyphenols in EVOO may be the cause. Additionally, some researchers think it might be helpful in preventing COVID-19 infection.
5 . It may help avoid diabetes and control blood sugar.
For those attempting to avoid or control type 2 diabetes, healthy fats are an essential part of their diet. According to a 2017 study, those who consumed the most olive oil had a 16% decreased chance of acquiring diabetes and lower fasting blood sugar.
All fats contribute to blood sugar stability by slowing the blood's absorption of glucose; however, oleic acid, the primary monounsaturated fat in olive oil, appears to offer special protection against insulin resistance.
Conversely,
saturated fats have the potential to exacerbate inflammation and negatively impact the pancreatic beta cells that produce insulin.
6 . It has an abundance of polyphenols.
One of the ways that polyphenols are good for your health is that they help fight oxidative stress, which is a kind of stress that occurs in the body and destroys proteins, lipids, and DNA. This damage may lead to heart disease, cancer, diabetes, and dementia.
Oleocanthal and hydroxytyrosol, two abundant polyphenols with antibacterial, anti-inflammatory, anti-cancer, and antioxidant qualities, are found in olive oil.
Olive oil consumption may be one factor in the decreased cancer rates seen in Mediterranean nations, even though no diet can prevent cancer completely. According to research published in 2020, extra virgin olive oil may have a protective effect on colorectal cancer risk by altering gut flora.
Alzheimer's disease and other neurodegenerative disorders are known to worsen as a result of oxidative stress. However, the polyphenols in extra virgin olive oil, especially oleocanthal, act as strong antioxidants that could help offset this impact.
The elements in olive oil that fuel your brain can also improve your mood.
7 . It substantially encourages heart health.
Olive oil is thought to be heart-healthy for a variety of valid reasons. A Mediterranean-style diet that included four or more tablespoons of extra virgin olive oil daily was associated with a lower risk of cardiovascular disease.
Olive oil is thought to be heart-healthy for a variety of valid reasons. A Mediterranean-style diet that included four or more tablespoons of extra virgin olive oil daily was associated with a lower risk of cardiovascular disease.
In addition, the combined risk of heart attack, stroke, and heart disease death was about thirty percent lower in those who followed a low-fat diet, according to the widely cited PREDIMED study.
EVOO has also been connected to lower blood pressure and better cholesterol levels. Given their capacity to lower oxidative stress and inflammation as well as alter blood cholesterol levels, oleic acid—the most prevalent monounsaturated fatty acid in all grades of olive oil—and other polyphenols are probably to blame.
8 . It could lower the chance of developing some malignancies.
Olive oil consumption may be one factor in the decreased cancer rates seen in Mediterranean nations, even though no diet can prevent cancer completely. According to research published in 2020, extra virgin olive oil may have a protective effect on colorectal cancer risk by altering gut flora.
Additionally, women who consume the highest amounts of olive oil have been linked to a decreased risk of breast and colon cancer. Numerous constituents of olive oil, such as phytosterols, squalene,
oleic acid, hydroxytyrosol, and oleocanthal, have been shown to possess anti-cancer qualities.
9 . It promotes normal brain and memory function.
Alzheimer's disease and other neurodegenerative disorders are known to worsen as a result of oxidative stress. However, the polyphenols in extra virgin olive oil, especially oleocanthal, act as strong antioxidants that could help offset this impact.
According to a 2019 animal study, oleocanthal-rich olive oil restored normal blood-brain barrier function and decreased neuro-inflammation, which may prevent the development of Alzheimer's.
10 . It promotes a positive mental attitude and mood.
The elements in olive oil that fuel your brain can also improve your mood.
Indeed, intriguing research from 2010, 2017, and 2019 lends credence to an expanding body of evidence that suggests Mediterranean-style diets may be beneficial in the treatment of depression!
In one study, a 12-week Mediterranean diet regimen using olive oil put participants' moderate-to-severe depression into remission in 30% of cases. According to more studies, the healthy fats in olive oil assist the central nervous system by promoting the production of serotonin, a neurotransmitter that improves mood.
The bottom line is that olive oil is incredibly nutritious, and no other cooking oil compares in terms of flavor,
versatility, and head-to-toe health benefits. So go ahead, give your meals and recipes a good drizzle (or glug) of this liquid gold.