Overview of olive oil
One kind of fat that comes from olives is olive oil. Although olive oil comes in a variety of forms, it is always produced by washing, crushing, grinding, and pitting olives to extract the oil.
The final result is made up of many substances that are good for your health, like as vitamin E, polyphenols, and fatty acids.
The term "Mediterranean diet" refers to dietary patterns customarily adopted by citizens of nations bordering the Mediterranean Sea, such as Italy, Greece, Spain, North Africa, and portions of the Middle East.
advantages of olive oil for health
Olive oil-rich diets have been demonstrated to improve health in a variety of ways. Furthermore, research has found that olive oil has unique chemicals that offer potent anti-aging benefits for the body. These are some of the most convincing health advantages of olive oil supported by science.
- It can protect against atherosclerosis.
- It may lower your risk of heart disease.
- It contains powerful anti-inflammatory compounds.
- It may benefit gut health.
- It could benefit those with type 2 diabetes.
- It may help protect brain health.
- It provides vitamin E.
- It can benefit the skin and hair.
In addition to its culinary uses, olive oil may provide benefits when applied to the skin or hair. In fact, olive oil is used as a natural skin and hair care treatment in many cultures.
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September 15, 2023
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When it comes to healthy fats, olive oil is a near-unanimous favorite. Not only is it delicious and versatile, but it’s linked to some pretty impressive health perks. And, unlike most hyped-up foods, olive oil’s benefits are backed by decades of scientific research.
In this article, we take a deep dive into the health benefits of olive oil and get expert advice on sourcing the best one.
Overview of olive oil
Olive oil is a type of fat derived from olives. There are many types of olive oil1, but they’re all made through a process that involves washing, crushing, milling, and pitting olives in order to obtain their oil.
The finished product contains a mix of compounds including fatty acids, polyphenols, and vitamin E, all of which function to promote health.
Olive oil is a main component of the Mediterranean diet, a term used to describe diets traditionally followed by people living in countries along the coast of the Mediterranean Sea, including Italy, Greece, Spain, North Africa, and parts of the Middle East.
Health benefits of olive oil
Diets rich in olive oil have been shown to promote health in a number of ways. Plus, studies have identified special compounds in olive oil that have powerful protective effects in the body. Here are a few of the most compelling science-backed health benefits of olive oil.
It can protect against atherosclerosis.
Olive oil contains anti-inflammatory and antioxidant compounds like polyphenols, which help protect against atherosclerosis—the buildup of plaque in the arteries.
Olive oil compounds help reduce oxidative stress, improve blood vessel function, and decrease the production of inflammatory molecules like adhesion molecules2, which play a key role in the development and progression of atherosclerosis.
A 2021 article3 published in Stroke found that people with heart disease who followed an olive oil-rich Mediterranean diet for seven years had decreased atherosclerosis progression compared to those who followed a low-fat diet.
Summary
The anti-inflammatory and antioxidant compounds in olive oil can help protect against plaque buildup in the arteries (atherosclerosis).
It may lower your risk of heart disease.
In addition to protecting against plaque buildup in the arteries, diets rich in olive oil have been shown to boost protective HDL cholesterol4 and lower high blood pressure5. This is why olive oil intake has been linked to a lower risk of heart disease.
A 2021 study6 published in The Journal of the American College of Cardiology found that US adults who consumed greater than 7 grams of a ½ tablespoon of olive oil per day had 14% lower risk of heart disease compared to people who didn’t eat olive oil.
Olive oil is mostly composed of monounsaturated fatty acids and is low in saturated fats, so it’s liquid at room temperature. Its high content of unsaturated fats means it’s a good choice for heart health, but remember that it’s your diet as a whole that matters most when it comes to disease prevention.
Summary
Olive oil can reduce the risk of heart disease by boosting HDL "good" cholesterol and lowering high blood pressure.
It contains powerful anti-inflammatory compounds.
Olive oil contains an array of compounds that help regulate inflammation in the body, including the polyphenols hydroxytyrosol (HT) and hydroxytyrosol acetate (HT-ac).
These compounds work7 by inhibiting inflammatory signaling pathways and reducing the upregulation of inflammatory enzymes like cyclooxygenase-2 (COX-2) and Inducible nitric oxide synthase (iNOS).
A 2015 review8 of 30 studies published in Nutrients found that daily consumption of olive oil in doses ranging from 1 mg to 50 mg significantly decreased levels of the inflammatory markers C-reactive protein and interleukin-6 compared to control treatments.
Summary
The compounds in olive oil can help regulate inflammation in the body by blocking certain signaling pathways and reducing the upregulation of inflammatory enzymes.
It may benefit gut health.
Maintaining a healthy balance of bacteria in your digestive tract is essential for health. Studies show9 that consuming olive oil may help reduce disease-causing bacteria, stimulate the growth of protective bacteria, and increase the production of short-chain fatty acids (SCFAs).
SCFAs10 are a byproduct of the bacterial fermentation of fiber. SCFAs fuel intestinal cells, strengthen the gut lining, and protect against inflammation.
Human studies11 show that olive oil-rich diets could increase levels of beneficial Lactic Acid Bacteria (LAB) while animal studies12 suggest that olive oil consumption may help shift the gut bacteria ratio in a way that protects against colon cancer.
Summary
Olive oil has been shown to support the gut—both by decreasing disease-causing bacteria and increasing the production of compounds that strengthen the gut lining—in some studies.
It could benefit those with type 2 diabetes.
The anti-inflammatory and antioxidant properties of olive oil make it an excellent choice for those with type 2 diabetes. Olive oil-rich diets have been shown to reduce the risk of type 2 diabetes and olive oil supplementation may help improve certain health parameters in people with type 2 diabetes.
A 2017 review13 published in Nutrition and Diabetes found that people with the highest intake of olive oil has a 16% reduced risk of type 2 diabetes compared to people with the lowest intake. It also found that olive oil supplementation significantly reduced the long-term blood sugar control marker hemoglobin A1c (HbA1c) as well as fasting blood sugar in people with type 2 diabetes compared with control groups.
Summary
Olive oil's anti-inflammatory and antioxidant properties can help reduce the risk of type 2 diabetes and improve the health of those who already have the disease.
It may help protect brain health.
A 2022 study14 published in Nutrients found that people with mild cognitive impairment who were supplemented with 30 mL of extra virgin olive oil (EVOO) per day for 6 months experienced significant improvements in behavioral and clinical dementia rating (CDR) scores. The researchers also discovered that the EVOO helped enhance the function of the blood-brain barrier (BBB), a barrier between the blood vessels of the brain and the brain tissue that prevents harmful substances from reaching the brain.
The breakdown and dysfunction of the BBB is associated with neurodegenerative diseases like Alzheimer’s disease. Studies15 also suggest that olive oil consumption may reduce the accumulation of amyloid plaques16, which are involved in the onset and progression of Alzheimer’s.
Summary
Recent research has found that olive oil may enhance brain function in people with mild cognitive impairment. It has also been shown to reduce the accumulation of brain plaques that are characteristic of Alzheimer's.
It provides vitamin E.
Vitamin E is a fat-soluble nutrient that functions as an antioxidant in the body, protecting cells against oxidative damage. It also plays important roles in immune function and cellular communication.
Unfortunately, most people’s diets are too low in this essential nutrient. In fact, study findings suggest17 that around 90% of men and 96% of women in the US have insufficient intake of vitamin E.
According to the USDA18, a tablespoon of olive oil provides around 20% of the recommended intake for vitamin E. However, studies show that the vitamin E content of olive oil varies significantly19 depending on the type of olive from which the oil was derived, the ripeness of the fruit, and the climate in which it was grown, so it's important to choose a high-quality option (more on how below).
Summary
Olive oil contains vitamin E, an essential nutrient that the majority of people don't get enough of.
It can benefit the skin and hair.
In addition to its culinary uses, olive oil may provide benefits when applied to the skin or hair. In fact, olive oil is used as a natural skin and hair care treatment in many cultures.
A 2022 article20 published in the International Journal of Trichology suggests that olive oil could help nourish hair by providing protection from the sun, moisturizing the hair cuticle, and soothing the scalp.
Olive oil may also help heal small wounds , and it has occlusive properties, which means that it can help seal water on the skin (though the oil itself is not moisturizing).
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