Proven health benefits of olive oil: Olive oil is a liquid fat obtained from olives, which is a traditional tree crop of the Mediterranean Basin, produced by pressing whole olives and extracting the oil. After harvest, olives are crushed into a paste and then decanted and put through a centrifugation process to separate the oil. This oil is edible and used in cooking in various ways.
What Is olive oil
It is one of the healthiest foods for the good health of the heart. It helps reduce blood pressure and inflammation, protects LDL particles from oxidation, and also prevents unwanted blood clotting.
11 proven benefits of Olive oil are includes
1.Olive oil is full of monosaturated fats
Proven health benefits of olive oil, Olive oil is a natural oil extracted from the fruit of the olive tree. Approximately 14 % of the oil is saturated fat, 11 % is omega-6, and is omega-3 fatty acids. But the predominant fatty acid in olive oil is a monounsaturated fat that is called oleic acid and its quantity is about 73 %. Oleic acid reduces inflammation and has a beneficial effect on the genes linked to cancer.
Monosaturated fats are resistant to high heat and are a healthy choice for cooking.
2.Olive is rich in antioxidants
Proven health benefits of olive oil, Extra virgin olive oil is nutritious. It contains vitamin E and vitamin K, and fatty acids.
In addition to the above, olive oil is full of antioxidants and is biologically active, and may reduce the risk of chronic disease. It also fights inflammation and helps protect blood cholesterol from oxidation and lowers the risk of cardiac disease.
3.Olive oil has strong anti inflammatory properties
Chronic inflammation caused many diseases, such as cancer, cardiac disease, metabolic syndrome, diabetes, arthritis, etc.
Extra virgin olive oil can reduce inflammation. The anti-inflammatory effects are mediated by the antioxidants.
The main key is oleocanthal which works like ibuprofen, an anti-inflammatory drug. Research suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein(CRP).
4.Olive oil may help prevent strokes
Stroke is happen due to a disturbance of blood flow to the brain, which may be due to blood clots or bleeding.
In developed countries, most people died due to stroke or cardiac disease. It has been found in studies that monosaturated fat is associated with a reduced risk of stroke and heart disease. Those people who consumed olive oil are at a lower risk of stroke than those who do not consume it.
5.Olive oil protect our heart
Proven health benefits of olive oil, Most of the people died due to cardiac disease in the world. But in Mediterranean countries, death rates due to heart disease are less because they consume Extra virgin olive oil. Extra virgin olive oil is one of the key ingredients in their diet that protect against cardiac disease in several ways.
Olive oil lowers inflammation, protects bad LDL cholesterol from oxidation, improves the lining of blood vessels, and may prevent blood to clot. It also lowers blood pressure and prevents cardiac disease. It also reduces the demand for blood pressure medication. It is beneficial for our hearts. If you have a family history of cardiac disease, you may include plenty of olive oil in your food.
6.Olive oil control over weight gain and obesity
If we eat an excessive amount of fat it may cause weight gain but eating too much olive oil does not cause weight gain. The Mediterranean diet is rich in 0live oil, and their body weight is also under control. It means that consuming more olive oil does not increase weight. It also increases the antioxidants in the blood.
7.Olive oil is beneficial in Alzheimer’s Disease
Alzheimer’s disease is a neurodegenerative disease caused due to the buildup of beta-amyloid plaques inside brain cells. Studies show in mice that olive oil can help remove these plaques. A human study indicated that the Mediterranean diet which is rich in olive oil is also beneficial in brain function. However, more research is needed in this field.
8.Intake of olive oil reduces the risk of type 2 diabetes risk
Proven health benefits of olive oil, Intake of olive oil protects against type 2 diabetes. It has beneficial effects on blood sugar and insulin sensitivity. A clinical trial confirmed that it is protective in type 2 diabetes. In this study, it is proved that the Mediterranean diet can reduce the risk of type 2 diabetes.
9.The antioxidants in olive oil have anti-cancer properties
The most common cause of death in the world is cancer. People residing in Mediterranean countries have a lower risk of some types of cancers and only it may be due to olive oil. Further many test tube studies also show that compounds in olive oil can fight cancer cells. However furthermore research is needed in this field.
10.Olive oil is beneficial in Rheumatoid Arthritis
Rheumatoid Arthritis is an autoimmune disease characterized by deformed and painful joints. The exact reason for this disease is not understood but it may be due to an attack by the immune system on normal cells by mistake. Olive oil supplements improve inflammatory markers and reduce oxidative stress in individuals with rheumatoid arthritis. It will be more beneficial if we aid fish oil with olive oil. Fish oil also contains anti-inflammatory omega-3 fatty acids.
In a study combination of olive oil and fish oil improved joint pain and morning stiffness in the people who were suffering from Rheumatoid Arthritis
11.Olive oil is anti bacterial
Olive oil contains many nutrients that can kill harmful bacteria, such as H pylori, a bacteria that lives in the stomach and can cause ulcers and cancer of the stomach. Tests tube studies show that extra virgin olive oil fights eight strains of this bacterium, three of which are resistant to antibiotics.