03/07/2021 / Health and Fitness

Health Benefits of Olive Oil

The properties of olive oil on activities like cardio-protection, neuro-protection, and chemoprevention of cancer increase the worldwide demand for this product. Indirect and direct consumption of olive oil plays a significant role in health.

Health Benefits of Olive Oil
Mazia AhmedMazia Ahmed

Mazia Ahmed

MSc Nutrition Science, Ph.D. Scholar

Table of Contents

Introduction

Olive oil is one of the oldest plants cultivated by ancient man. In ancient times it was considered a valuable product. People used to extract oil from the fruits, seeds and leaves to make medicines. It is the foremost source of fat and a significant component of the diet of those countries surrounding the Mediterranean Basin. Olive oil is the primary source of fat in their cuisine. Although in many countries, people are not aware and not familiar with these new products regarding their characteristics or properties, benefits, uses, and side effects.

Health Benefits of Olive oil

11 Different kinds of Olive Oil

Olive oil is classified into 11 different grades:

  1. Olive pomace oil.

  2. Crude olive-pomace oil is found by treating the olive pomace with solvents.

  3. Refined olive-pomace oil is refined crude olive pomace oil.

  4. Refined olive oil.

  5. Refined Olive oil is refined from natural olive oil.

  6. Olive oil is formed by a mixture of olive oil and extra virgin olive oil.

  7. Natural olive oil.

  8. High phenolic olive oil possesses the highest grade among all these grades and is very high in natural antioxidants and polyphenols in nature.

  9. Extra virgin olive oil is a high grade of olive oil and high in natural antioxidants and polyphenols in nature.

  10. Virgin olive oil is obtained by using mechanical or physical processes from the fruits of the olive tree, which does not cause any alteration in the oil.

  11. Lampante olive oil is not fit for human consumption without any further refinement. Its name, lampante, is derived from its use as lamp oil.

4 Effective Benefits of Olive Oil

In the last five years, the worldwide production of olive oil reached approximately 2.5 million tonnes. Some major olive oil-producing countries are Spain, Italy, Greece, Portugal, etc., and the smaller number of olive-producing countries are Argentina, Croatia, Israel, etc. The amount of production is very lesser in Cyprus, Mexico, and the US.

In Cooking and Frying

Olive oil gives flavor to the dish, which changes the entire taste of the dish. The use of olive oil in making salad and cooking is an essential component of the Mediterranean diet. Because of the stability properties of Olive oil, People of the Mediterranean region use better and good quality of this oil for frying and get it perfectly mixed with the green leafy vegetables and spices. Cooking fish with olive oil is the best combination ever. Extra virgin olive oil is an excellent ingredient in salad and can be used with boiled or stewed vegetables. 

7 Benefits of Olive Oil for Skin

Today's generations are giving importance and are using this oil for its various benefits for the skin. Olive oil is rich in antioxidants and contains vitamins A, D, E, and K, which prevent skin cancer due to exposure to ultraviolet rays. It is rich in monounsaturated fatty acids, which provide an inflammatory property to the skin. 

1. It Moisturizes the Skin

Olive oil has an antioxidant property which contains Vitamin E in good amounts, and it helps in protecting the skin from adverse weather conditions such as scorching sun rays, which contain a high amount of ultraviolet rays, gusty winds, and polluted air. The light texture property of this oil provides non-sticky moisturizers to the skin, which almost every consumer prefers before choosing for their makeup or cosmetic kit and applying it to the skin.

2. It Improves Skin Health

As we all know, they are rich in Vitamin E and helps in treating inflammation, acne, pimples by improving the health of the skin and protects the skin from severe diseases like skin cancer and psoriasis.

3. Removing the Makeup

As it is a natural product, it is safe for the face, especially for sensitive skin. It suits almost all skin types.

4. It has Anti-aging property

Massaging the face with few drops of this oil and delaying the signs of aging, primarily in the form of reducing fine lines and wrinkles.

5. Used as a lip scrub

It smoothens the chapped lips.

6. It heals Heels Cracking

It smoothes and provides moisture to the affected areas. It possesses healing and emollient properties.

Health Benefits of Olive oil

7. As a cleanser:

Olive oil is an excellent deep face cleanser and removes all dust on the face.

When applied on Hair

In combination with other ingredients, it can change the looks of the hair. Olive oil is an excellent natural remedy for fresh, healthier, smoother, silkier, and shiny hair looks. It is one of the solutions to control dandruff and lice. It is mentioned earlier that this oil is rich in vitamin E that helps the hair fight against hair fall. It makes the hair more glowing and shiny.

Health Benefits of olive oil

14 Benefits of Olive Oil on Health

1. It Improves Nail Health 

Sometimes color and brittle of the nail tell us about our health conditions. Olive oil is rich in Vitamin E, which can improve the appearance of nails affected by a disease.

2. It helps prevent Breast Cancer

Olive oil consists of a natural compound in its leaf called oleuropein, which works as an anti-breast cancer agent. Adding Olive oil to one's diet may help prevent the deadliest disease called breast cancer which is common among women today.

3. It helps control Diabetes

Adding olive oil to one's diet can control and stabilize blood sugar levels as they are rich in mono and polyunsaturated fats.

4. It prevents Alzheimer's disease

Oleocanthal, A natural organic compound present in this oil, can help prevent Alzheimer's disease.

5. It strengthens Bones

In a study, it is found that those peoples who include olive oil as an essential component of their diet, like the people of the Mediterranean basin, have a higher level of osteocalcin, which was an indication of healthy and strong bone formation.

6. It treats depression

 Serotonin (a brain chemical) level is increased by consuming olive oil and acts as an antidepressant agent.

7. It helps in Weight Loss

Olive oil is rich in monounsaturated fats, which can enhance weight loss.

8. It controls cholesterol

Olive oil contains saturated and polyunsaturated fats, which can control blood cholesterol levels. 

9. Relieves Constipation

The richness in mono-saturated fats, consistency, and texture properties of this oil helps in increasing the smooth mobility of food through the gastrointestinal tract and colon without any disturbance and helps prevent constipation. For the treatment of constipation, olive oil can be taken alone or with other ingredients like fruits, juice, milk, etc. 

10. Dissolve Kidney Stone

Drinking olive oil with lemon juice helps pass the kidney stone faster with less pain in which olive oil can act as a lubricant, and lemon juice containing citrate will help break up the stones present in the kidney.

11. Dilute Ear Wax

Few drops of Olive oil soften the cerumen (ear wax) and get it broken down into smaller pieces, and make it easier to remove. Sometimes it comes out to the outer edge of the air canal from where it can be safely cleaned or removed.

12. Prevents Strokes

Olive oil helps dilute the clots in the blood vessels connecting the brain and ensures the proper blood supply to the brain. A study shows that adding olive oil to diet is 41% less susceptible to the risk of strokes in older people.

13. Perks up Sex Life

Olive oil have an excellent aphrodisiac property. It enhances blood circulation to all parts of the body, including the sex organ.

14. Acts as a Pain Relief

Extra virgin oil is known to relieve pain. The oleocanthal, a natural organic compound found in olive oil, makes it an anti-inflammatory agent to cure any disease.

3 Precautions to be kept in Usage of Olive Oil

1. Allergy

Olive oil can cause an allergic reaction or may irritate.

2. Heart Diseases

Overconsumption of olive oil can increase the risks of heart diseases as it is rich in calories.

3. Low Blood Pressure

Overconsumption of olive oil can cause excessively lower blood pressure levels, block the gallbladder, and increase the risk of other diseases.

Word of Wisdom

You might have read that olive oil is well associated with the longevity and well-being of Mediterranean people's lives and its multiple effects on human health. Low polyphenol olive oils lower the proportion of saturated fat in the diet, which might provide health benefits. Indirect and direct consumption of olive oil plays a significant role in health. The properties of olive oil on activities like cardio-protection, neuro-protection, and chemoprevention of cancer increase the worldwide demand for this product. It has been proved that olive oil effectively cures diabetes, breast cancer, cardiovascular diseases, cholesterol, obesity, and kidney stones if they are taken in the right and advised doses by physicians. In addition to being used as food and medicines, olives and olive oil have great traditional and cultural importance.


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