Olive oil has recently got a lot of attention as a very healthy alternative to cooking oil. Olive oil is liquid extracted from the olives, which are the fruit of the olive tree. In the Mediterranean region, olives are a traditional crop. People use various ways to extract olive oil by pressing olives in that region. The uses of olive oil are endless. It is used for cooking and preparing medical products. Olive oil is also frequently used in different soaps and other cosmetic products. Olive oil has also been used as a fuel for traditional lamps. In dietary products, the preservation of olives is done with olive oil salted water. This article is about the nutritional composition and health benefits of olive oil.
Olives can be ingested as a whole and added to other food products such as pizza or pasta. The extract of olive, i.e., olive oil, is used as a dip for bread. In cooking, olive oil can be used to fry different foods. Some people use olive oil for drizzling on pasta or as a salad dressing. A spoonful of olive oil can also be consumed for medical purposes.
Nutritional Composition of Olive Oil
The nutritional composition of olive oil mainly consists of fats. There are no proteins and carbohydrates in olive oil. There is also some amount of vitamins in the olive oil. A detailed description of the nutritional composition of olive oil is given below.
1) Fats
As mentioned above, fats are the main content of olive oil. They make up almost 87 percent of the total olive oil. The fat content of olive oil includes both saturated and unsaturated fatty acids. The saturated fatty acids are around 14 percent of the whole olive oil. In comparison, the rest of the 73 percent is contributed by unsaturated fatty acids.
Among the unsaturated fatty acids of olive oil, monounsaturated fatty acids compose a significant percentage. The polyunsaturated fatty acids are relatively low in olive oil compared to monounsaturated fatty acids. The presence of the unsaturated fatty acids in olive oil makes it beneficial for health.
2) Vitamins
Olive oil is a good source of vitamins. Two vitamins, Vitamin E and Vitamin K, are in an exceptionally high amount in olive oil. These vitamins of olive oil have several health benefits.
Besides these nutritional contents, olive has a significant amount of antioxidant compounds. Examples of these antioxidant compounds are oleocanthal and oleuropein. These antioxidant compounds have anti-inflammatory action and help fight many chronic diseases.
Health Benefits of Olive Oil
Fats are not usually considered good for health, but the fat content of olive oil is of health-promoting type. The unsaturated fatty acids of olive oil lead to a reduction in blood cholesterol and blood glucose level. There are several other health benefits of olive oil as well. A detailed description of the common health benefits of olive oil is in the following section.
1) Strong Anti-inflammatory Action
The anti-inflammatory action of olive oil is what it is mainly known for. The antioxidants present in olive oil mediate its anti-inflammatory activity. The anti-inflammatory action of oleocanthal present in olive oil is as potent as that of ibuprofen. Some researches indicate that oleic acid, one of the primary fatty acids of olive oil, can reduce inflammatory markers such as C-reactive proteins. The intake of olive oil can also inhibit the synthesis of inflammatory mediators at the genetic level.
2) Stroke Prevention
Stroke is neurological damage that occurs due to disturbance of its blood supply. The disruption in blood flow to the brain can be due to clot formation or bleeding. Stroke is the second leading cause of death in the developed world.
Extensive research on the relation between olive oil and stroke has been carried out. It is postulated that olive oil reduces the risk of stroke due to the presence of monounsaturated fatty acids. Multiple controlled studies for the effect of olive oil on the occurrence of stroke had been carried out. Those studies indicate that people who have a regular intake of olive oil are at a lower risk of stroke.
3) Protection against Heart Disease
Heart disease has become the most common cause of death worldwide; still, heart disease is not that common in the Mediterranean region. This led to extensive research on the Mediterranean people. It was concluded that it’s the diets of the Mediterranean region that protects against heart disease. Olive oil is one of the most important ingredients in diets in protecting against heart disease. The cardiovascular benefits of olive oil include reduced Inflammatory damage of the heart, lowered bad cholesterol, and improved lining of the blood vessels.
Additionally, it was found that olive oil has a blood pressure-lowering effect. Reduced blood pressure is protective for the heart because hypertension is one condition that damages the cardiovascular system. In a research, it was found that olive oil intake reduced the need for antihypertensive medications by 48 percent.
4) Fights Alzheimer’s Disease
Alzheimer’s disease is a neurological condition that arises due to beta-amyloid plaques in the brain. A research study carried out on mice showed that olive oil can cause the removal of those beta-amyloid plaques. However, there is a need for more research to prove the effect of olive oil on patients with Alzheimer’s disease.
5) Controlling Type 2 diabetes
The intake of olive oil can be beneficial for patients with type 2 diabetes mellitus. First, olive oil does not contain any carbohydrates. Hence, a patient with diabetes can take olive oil without worrying about his blood glucose level. Second, there is some evidence that olive oil improves the insulin response in patients with type 2 diabetes by reducing insulin resistance. A better insulin sensitivity subsequently leads to better control of blood glucose levels.
6) Treating Rheumatoid Arthritis
Rheumatoid arthritis is a disease characterized by joint pain and swelling due to an autoimmune attack. The autoimmune attack subsequently leads to inflammation and oxidative damage of the joint. Olive oil can reduce this inflammation and oxidative damage of joints in rheumatoid arthritis. It is particularly beneficial to use a mixture of olive oil and fish oil to reduce the symptoms of rheumatoid arthritis.
7) Antibacterial Action
The nutritional or chemical composition of olive oil can inhibit or kill harmful bacteria. Helicobacter pylori is a bacteria that causes stomach ulcers and carcinoma of the stomach. Research studies indicate that olive oil can fight eight different strains of the helicobacter. Three olive oil-sensitive strains of helicobacter are resistant to antibiotics.
8) Prevention of certain cancers
The people of the Mediterranean region have less cancer ratio than the rest of the world. Many researchers believe that this less occurrence of cancer in the Mediterranean region is due to the intake of olive oil. The main driving force of cancer is free radical-mediated tissue damage. The antioxidants of olive oil can prevent that free radical-mediated damage and subsequently prevent the spread of cancer. Some test-tube studies have practically demonstrated the anticancer effect of olive oil.
9) Weight Loss
The intake of olive oil can help in weight loss. The main reason for this weight loss is the sugar-free composition of olive oil. A stable blood glucose level prevents carving and binge eating, which makes it easy to lose weight. Additionally, the omega-3 and other unsaturated fatty acids of olive oil do not increase the risk of weight gain.
10) Supports a Healthy Immune System
The immune system of the body is necessary to deal with internal and external stressful conditions. A research study was carried out in 2015. According to that research, people who take 3 tablespoons of olive oil daily have increased proliferation and differentiation of T-cells. Subsequently, they are less liable to infections and other external stresses.
11) Treating Depression and Mood Disorders
Depression and other mood-related disorders occur due to an imbalance of neurotransmitters in the brain. Some researchers believe that low-fat diets increase the prevalence of depression and other such diseases. Olive oil contains plenty of monounsaturated fatty acids. Hence, the intake of olive oil might help in fighting depression and other mood disorders.
12) Gallstone Prevention
The intake of olive oil reduces the LDL cholesterol in the blood. This LDL cholesterol is often the leading cause of gallstones. Hence, the ultimate result of intake of olive oil is reduced risk of gallstones. Large quantities of olive oil, lemon juice, and Epsom are used for flushing the gallbladder to remove gallstones.
The Takeaway Message:
The olive oil extracted from the olives is very nutritious. The protein and carbohydrate content of olive oil is zero in literal meanings. However, olive oil is enriched with fats that are good for health. It contains monounsaturated and polyunsaturated fats that are beneficial for health. There is a fair amount of vitamin E and vitamin K in olive oil. Additionally, olive oil contains some compounds with antioxidant properties.
There are many health benefits of olive oil. The anti-inflammatory nature of health makes it ideal for preventing oxidative damage to the brain and heart. Due to healthy lipids, olive oil protects the walls of arteries which subsequently prevents stroke. Despite having a fat-rich composition, olive oil does not increase the risk of weight gain. The low sugar content and presence of antioxidants also make olive oil ideal for diabetics. The intake of olive oil also keeps the immune system balanced and prevents rheumatoid arthritis. Some researches also indicate elevating mood effect of olive oil.
