Proven benefits of extra virgin olive oil
1. Extra virgin olive oil is high in healthy monounsaturated fats
2. Extra virgin olive oil contains large amounts of antioxidants
3. Extra virgin olive oil has powerful anti-inflammatory properties
4. Extra Virgin Olive Oil May Help Prevent Strokes
5. Extra virgin olive oil protects against heart disease
6. Extra virgin olive oil is not linked to weight gain and obesity
7. Extra virgin olive oil may fight Alzheimer's
8. Extra Virgin Olive Oil May Reduce Type 2 Diabetes Risk
9. The antioxidants in extra virgin olive oil have anti-cancer properties
10. Extra virgin olive oil may help treat rheumatoid arthritis
11. Olive oil has antibacterial properties
The conclusion
Here are 11 health benefits of olive oil that are backed by scientific research.
However, experts agree that olive oil - especially extra virgin - is good for you. The health effects of dietary fat are controversial.
1. Extra virgin olive oil is rich in healthy monounsaturated fats
Extra virgin olive oil is the natural oil obtained from olives, the fruit of the olive tree.
About 14% of extra virgin olive oil is saturated fat, while 11% is polyunsaturated, such as B. Omega-6 and Omega-3 fatty acids.
But the predominant fatty acid in extra virgin olive oil is a monounsaturated fat called oleic acid, which makes up 73% of the total oil content.
Studies suggest that oleic acid reduces inflammation and may even have positive effects on genes linked to cancer.
Monounsaturated fats are also fairly resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
Summary
Extra virgin olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking.
2. Extra virgin olive oil contains large amounts of antioxidants
Extra virgin olive oil is quite nutritious.
Aside from its beneficial fatty acids, it contains modest amounts of vitamins E and K.
But extra virgin olive oil is also loaded with powerful antioxidants.
These antioxidants are biologically active and can reduce the 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.
summary
Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects.
3. Extra virgin olive oil has powerful 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 (50mL) of extra virgin olive oil has an effect similar to 10% of the adult dose of ibuprofen.
Research also suggests that oleic acid, the main fatty acid in olive oil, may lower levels of key inflammatory markers like C-reactive protein (CRP).
A study also showed that olive oil antioxidants can inhibit some genes and proteins that trigger inflammation.
summary
Olive oil contains nutrients that fight inflammation. These include both oleic acid and the antioxidant oleocanthal.
4. Extra Virgin Olive Oil May Help Prevent Strokes
Stroke is caused by a disruption in blood flow to your brain, either due to a blood clot or bleeding.
In developed countries, stroke is the second leading cause of death, right behind heart disease.
The relationship between extra virgin olive oil and risk of stroke has been extensively studied.
A large review of studies involving 841,000 people found that extra virgin olive oil was the only source of monounsaturated fat, which was linked to a reduced risk of stroke and heart disease.
In another review of 140,000 participants, those who consumed extra virgin olive oil had a much lower risk of stroke than those who didn't.
summary
Several large studies show that people who consume extra virgin olive oil have a much lower risk of stroke, the second biggest killer in developed countries.
5. Extra virgin olive oil protects against heart disease
Heart disease is the leading cause of death in the world.
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 the risk of heart disease.
Extra virgin olive oil is one of the main ingredients in this diet and protects 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 suggest that extra virgin olive oil has powerful benefits for your heart.
If you have heart disease, a family history of heart disease, or another important risk factor, you may want to include plenty of extra virgin olive oil in your diet.
summary
Extra virgin olive oil has numerous heart health benefits. It lowers blood pressure, protects "bad" LDL cholesterol particles from oxidation and improves blood vessel function.
6. Extra virgin olive oil is not linked to weight gain and obesity
Excessive amounts of fat cause weight gain.
However, numerous studies have linked the Mediterranean diet, rich in extra virgin olive oil, to beneficial effects on body weight.
In a 30-month study of over 7,000 Spanish college students, eating lots of extra virgin olive oil was not associated with increased weight.
In addition, a three-year study of 187 participants found that a diet rich in olive oil was associated with increased levels of antioxidants in the blood and weight loss.
summary
Consuming extra virgin olive oil appears to increase the likelihood of weight gain. Moderate intake may even support weight loss.
7. Extra virgin olive oil may fight Alzheimer's
Alzheimer's disease is the most common neurodegenerative disease in the world.
One of its main characteristics is the build-up of something called beta-amyloid plaques in your brain cells.
A study in mice showed that a substance in olive oil can help clear these plaques.
Additionally, a human study showed that a Mediterranean diet high in extra virgin olive oil benefits brain function.
Keep in mind that more research is needed on the effects of olive oil on Alzheimer's.
summary
Some studies suggest that extra virgin olive oil may fight Alzheimer's disease, but more research is needed.
8. Extra Virgin Olive Oil May Reduce Type 2 Diabetes Risk
Extra virgin olive oil appears to be very protective against type 2 diabetes.
Several studies have linked extra virgin olive oil to beneficial effects on blood sugar and insulin sensitivity.
A randomized clinical study on 418 healthy people recently confirmed the protective effects of extra virgin olive oil.
In this study, a Mediterranean diet rich in extra virgin olive oil reduced the risk of type 2 diabetes by over 40%.
summary
Both observational and clinical studies suggest that extra virgin olive oil combined with a Mediterranean diet may lower your risk of type 2 diabetes.
9. The antioxidants in extra virgin olive oil have anti-cancer properties
Cancer is one of the leading causes of death in the world.
People in Mediterranean countries have a lower risk of some cancers, and many researchers think olive oil may be the reason.
The antioxidants in olive oil can reduce oxidative damage from free radicals, which are believed to be a leading driver of cancer.
Many test-tube studies show that compounds in olive oil can fight cancer cells.
More research is needed to determine if olive oil actually reduces your risk of cancer.
summary
Preliminary evidence suggests that extra virgin olive oil may reduce cancer risk, but more studies are needed.
10. Extra virgin olive oil may help treat rheumatoid arthritis
Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints.
Although the exact cause isn't well understood, it involves your immune system inadvertently attacking normal cells.
Olive oil supplements appear to improve inflammatory markers and reduce oxidative stress in individuals with rheumatoid arthritis.
Olive oil appears to be 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 hand grip strength, joint pain, and morning stiffness in people with rheumatoid arthritis.
summary
Extra virgin olive oil can help reduce joint pain and swelling from rheumatoid arthritis. The positive effects are greatly increased when combined with fish oil.
11. Extra virgin olive oil has antibacterial properties
Extra virgin olive oil contains many nutrients that can inhibit or kill harmful bacteria.
One of them 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.
A human study suggested that 30 grams of extra virgin olive oil taken daily can eliminate Helicobacter pylori infection in 10-40% of people in just two weeks.
summary
Extra virgin olive oil has antibacterial properties and has been shown to be particularly effective against Helicobacter pylori, a type of bacteria that can cause stomach ulcers and stomach cancer.
Make sure you get the right type
Buying the right type of olive oil is extremely important.
Extra virgin olive oil contains some of the antioxidants and bioactive compounds found in olives. Because of this, it is considered healthier than the more refined variety, olive oil.
Despite this, there is a lot of fraud in the olive oil market, as many oils that say "extra virgin" on the label have been diluted with other refined oils.
Therefore, examine the labels carefully to ensure you are getting genuine extra virgin olive oil. It's always a good idea to read ingredient lists and look for quality certifications.
The conclusion
At the end of the day, high quality extra virgin olive oil is incredibly healthy. Due to its powerful antioxidants, it benefits your heart, brain, joints and more.
In fact, extra virgin olive oil, which contains polyphenols, may be the healthiest fat on earth.