The most useful healing source: Olive oil

Introduction:

Olive oil is a type of oil that is extracted from the fruit of the olive tree. It is commonly used in cooking, salad dressings, and as a condiment. Olive oil is rich in monounsaturated and polyunsaturated fats, which are considered to be healthy fats that can help reduce the risk of heart disease. In addition, olive oil contains antioxidants, which can help protect the body against damage from free radicals.
Olive oil is also a good source of vitamin E, which is important for healthy skin and eyes. There are different types of olive oil, including extra-virgin, virgin, and refined olive oil, with extra-virgin olive oil being the least processed and most flavorful. It is important to note that olive oil is high in calories, so it should be consumed in moderation as part of a balanced diet.

What is olive oil?

Olive oil comes from olives, the fruit of the olive tree. Olives are a traditional crop of the Mediterranean region. People make olive oil by pressing whole olives.
People use olive oil in cooking, cosmetics, medicine, soaps, and as a fuel for traditional lamps. Olive oil originally came from the Mediterranean, but today, it is popular around the world.
In the diet, people preserve olives in olive oil or salted water. They eat them whole or chopped and added to pizzas and other dishes.
They can use olive oil a dip for bread, for drizzling on pasta, in cooking, or as a salad dressing. Some people consume it by the spoonful for medicinal purposes.

Benefits

Many studies have looked at the health benefits of olive oil. Extra virgin olive oil, which is the best quality oil available, is rich in antioxidants, which help prevent cellular damage caused by molecules called free radicals.
Free radicals are substancesTrusted Source
 that the body produces during metabolism and other processes. Antioxidants neutralize free radicals.
If too many free radicals build up, they can cause oxidative stress. This can lead to cell damage, and it may play a role in the development of certain diseases, including certain types of cancer.

Olive oil and the cardiovascular system

Olive oil is the main source of fat in the Mediterranean diet. People who consume this diet appear to have a higher life expectancy, including a lower chance of dying from cardiovascular diseases, compared with people who follow other diets. Some expertsTrusted Source
 call it “the standard in preventive medicine.”
A 2018 study compared the number of cardiovascular events among people who consumed a Mediterranean diet, either with olive oil or nuts, or a low-fat diet.
People who consumed the Mediterranean diet, whether with olive oil or nuts, had a lower incidence of cardiovascular disease than those on the low-fat diet.
According to the authors of one 2018 review, the Food and Drug Administration (FDA) and the European Food Safety Authority recommend consuming around 20 grams (g) or two tablespoons (tbs) of extra virgin olive oil each day to reduce the risk of cardiovascular disease and inflammation.
Results of a 2017 studyTrusted Source
 suggested that the polyphenols in extra virgin olive oil may offer protection from cardiovascular disease, atherosclerosis, stroke, brain dysfunction, and cancer. Polyphenols are a type of antioxidant.

Metabolic syndrome

Metabolic syndrome is a condition characterized by a group of risk factors that increase disease risk, including obesity, high blood pressure, and high blood sugar levels.
Authors of a 2019 meta-analysis concluded that olive oil in a Mediterranean diet might improve features of metabolic syndrome, such as inflammation, blood sugar, triglycerides (fats in the blood), and low-density lipoprotein (LDL), or “bad” cholesterol. In contrast, it appears to increase levels of high-density lipoprotein (HDL), or “good” cholesterol.
Which foods help lower blood pressure? Click here to find out.

Depression risk and olive oil

In 2013, a rodent studyTrusted Source
 suggested that ingredients in extra virgin olive oil may help protect the nervous system and could be useful for treating depression and anxiety.
Two years before, scientists had found evidenceTrusted Source
 that people who ate trans fats, which is an unhealthful fat that features in fast foods and premade baked goods, were more likely to have depression than those who consumed unsaturated fats, such as olive oil.
How can diet impact depression? Find out here.

Olive oil and cancer risk

Some studiesTrusted Source
 have suggested that substances in olive oil may help reduce the risk of breast cancer, but not all findings confirm this.
According to researchTrusted Source
 published in 2019, olive oil contains substances that may help prevent colorectal cancer. Lab tests have found evidence that antioxidants in olive oil may help protect the body from inflammation, oxidative damage, and epigenetic changes.
Can diet impact a person’s risk of cancer? Find out here.

Alzheimer’s disease

In 2016, some scientists suggested that including extra virgin olive oil in the diet may help prevent Alzheimer’s disease. This may be due to its protective impact on blood vessels in the brain.
Authors of a mouse study published in 2019 suggested that consuming oleocanthal-rich extra virgin olive oil could help slow or stop the progression of Alzheimer’s. Oleocanthal is a phenolic compound that occurs in extra virgin olive oil.

Olive oil and the liver

A 2018 review of laboratory studies found that molecules in extra virgin olive oil may help prevent or repair liver damage.
The oil’s MUFAs, which are mainly oleic acid, and its phenolic compounds appear to help prevent inflammation, oxidative stress, insulin resistance, and other changes that can result in liver damage.

Olive oil and inflammatory bowel disease

Inflammatory bowel disease (IBD) causes inflammation of the digestive tract. Ulcerative colitis and Crohn’s disease are types of IBD.
A 2019 reviewTrusted Source
 found that phenols in olive oil may help boost intestinal immunity and gut health by changing the microbes in the gut. This could be useful for people with colitis and other types of IBD. The authors noted that more human studies are needed to confirm these results.
Find out more about the Mediterranean diet.

Nutrition

According to the United States Department of Agriculture (USDA)Trusted Source
, 1 tbsp, or 13.5 grams (g) of olive oil, provides:

• 119 calories
• 13.5 g of fat, of which 1.86 g is saturated
• 1.9 milligrams (mg) of vitamin E
• 8.13 micrograms (mcg) of vitamin K

It also contains traces of calcium and potassium, as well asTrusted Source
 polyphenols, tocopherols, phytosterols, squalene, and terpenic acids and other antioxidants.

Frying in olive oil

According to a reviewTrusted Source
 published in 2017, frying food in olive oil may help maintain and even improve its nutritional value. This is because the food takes up antioxidants that transfer from the oil.
Olive oil is available for purchase in groceries and online.

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Olive Oil Is Rich in Healthy Monounsaturated Fats

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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.

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

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)
One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation

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
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
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 (16).
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 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%
Dozens — if not hundreds — of studies indicate that extra virgin olive oil has powerful benefits for your heart.
If you have heart disease, a family history of heart disease or any other major risk factor, you may want to include plenty of extra virgin olive oil in your diet.

Olive Oil Is Not Associated With Weight Gain and Obesity

Eating excessive amounts of fat causes weight gain.
However, numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable 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
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

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.
One study in mice showed 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
Keep in mind that more research is needed on the impact of olive oil on Alzheimer’s.

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
A randomized clinical trial in 418 healthy people recently confirmed the protective effects of olive oil
In this 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
Many test-tube studies demonstrate that compounds in olive oil can fight cancer
More research is needed to determine whether olive oil in fact reduces your risk of cancer.

Olive Oil Can Help Treat Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints.
Though the exact cause is not well understood, it involves your immune system attacking normal cells by mistake.
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.
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.
Test-tube studies have shown that extra virgin olive oil fights eight strains of this bacterium, three of which are resistant to antibiotics
https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#TOC_TITLE_HDR_14