What happens to your body when you regularly consume olive oil

Olive oil, a key component of the Mediterranean diet, is loaded with fats and healthy compounds with anti-inflammatory and antioxidant properties known to promote good health.

Despite the current debate on food fats and health, evidence shows that the exchange of saturated fats like coconut oil with olive oil is an intelligent choice for better health.

1. Protects from heart disease

Research shows that people who consume more than half a tablespoon of olive oil have a risk of 18% coronary disease and a 14% risk of any heart disease.

Olive oil is rich in monounsaturated fats, in particular oleic acid, which lowers the “low density lipoproteins (LDL) and increases the” good “cholesterol of high density lipoproteins (HDL). It is also rich in antioxidants, which can reduce inflammation and protect oxidized cholesterol, leading to atherosclerosis (hardening of the arteries).

Oleic acid and other antioxidants in olive oil can also help lower blood pressure, another key risk factor for heart disease.

2. can help prevent features

Olive oil can help protect against stroke by lowering blood pressure and cholesterol levels. A review has revealed that consumption of 1.5 to 2.2 tablespoons of olive oil daily can reduce the risk of heart disease and stroke.

Another study revealed that consumption of slightly lower quantities of olive oil (more than half a tablespoon) can help reduce the risk of stroke. However, more research is required. Although there is limited evidence that olive oil can improve results after a stroke, research shows that people who consumed it as their main source of fat after a stroke had good results after three months.

3. Can fight Alzheimer’s disease

Research has found phenolic compounds in extra virgin olive oil can help prevent or manage Alzheimer’s disease by reducing beta-amyloid plates (abnormal protein clusters that form between brain cells, disturbing communication and causing cellular damage).

Olive oil can also help with Alzheimer’s disease by removing brain inflammation, protecting it from harmful substances and reducing oxidative stress. However, more evidence is necessary to confirm these results.

4. Can reduce the risk of type 2 diabetes

A review of studies connects higher olive oil with a reduced risk of type 2 diabetes. Other research has revealed that olive oil, in particular the extra virgin, has improved blood sugar control in people with type 2 diabetes. These effects would be due to the healthy fats of olive oil and phenolic compounds.

5. Reduces the risk of cancer

Research suggests that the low prevalence of cancer in the Mediterranean populations can be due to the high consumption of olive oil, plants based on plants and fish. A review of studies related to high olive oil consumption with a reduced risk of several types of cancer, in particular:

• Any type of cancer: 31% lower risk
• Gastrointestinal cancer: 23% lower risk
• Breast cancer: 33% lower risk
• Urinary tract cancer: 54% lower risk
• Higher aerodigestive cancer (lung, head and neck): 26% lower risk

The phenolic compounds rich in antioxidants in olive oil, including hydroxytyrosol and oleuropian, protect cells from the damage of free radicals.

6. Help treating rheumatoid arthritis

Olive oil has been studied for its potential advantages under inflammatory conditions such as rheumatoid arthritis (RA). A study revealed that the consumption of olive oil and higher nuts improves inflammation markers and the activity of PR’s disease, with stronger effects observed in severe PR patients.

Another study revealed that topical extra virgin olive oil can help make inflammatory joint pain in women.

7. Reduces the risk of metabolic syndrome

Metabolic syndrome is a group of five conditions that increase the risk of heart disease, diabetes and stroke. It is diagnosed when you have three of the following conditions:

Lifestyle and diet changes, such as increased physical activity, maintaining a moderate weight and the rest of a Mediterranean diet, are treatments for metabolic syndrome.

A study has revealed that olive oil can activate several ways to help improve blood sugar control, fat metabolism, blood pressure and inflammation, which can reduce the risk of diabetes and heart disease. Olive oil can also help weight loss by improving food palate and promoting satiety.

8. Reduces depression

A study revealed that the consumption of 25 milliliters of olive oil per day (approximately 1.7 tablespoons) for 52 days has improved the symptoms in patients with serious depression but not in those with mild to moderate depression.

Other research has revealed a positive relationship between the Mediterranean diet, consumption of polyphenols and the improvement of depressive symptoms. However, more research is required.

9. Can help intestinal health and Mii

The foods we eat directly influence bacteria in our intestine. A study revealed that the Mediterranean diet, with 40 grams per day (approximately 2.9 tablespoons) of olive oil, has improved the composition of the intestinal microbiome.

Monounsaturated fats and antioxidants in olive oil have anti-inflammatory effects that can help with the types of inflammatory intestine disease (MII), such as Crohn’s disease and ulcerative colitis (UC). Extra virgin olive oil has considerably improved markers and symptoms of inflammation, in particular:

10. Can combat infections and bacteria

Olive oil polyphenols can prevent the growth of harmful bacteria. Although more human research is needed, animal studies and test tube show that olive oil polyphenols may target Helicobacter pylori (H. pylori) and pathogens of food origin like They showed cold (E. coli), Listeria monocytogenesAnd Salmonella Enteritidis.

How is olive oil made and used?

Olive oil is made by crushing the fresh olives in a paste. The dough is heated and agitated in a mixer to help free oil and form larger droplets. The resulting mixture is then pumped into a centrifuge to separate the olive oil from the water and the pulp.

After treatment, olive oil can be completed with filtration or shelving (purge). The oil obtained from low quality olives or olives with defects can be refined to change their taste, smell, color or other characteristics.

Olive oil is commonly used in salad dressings or when it blows up vegetables. It is also used in cosmetics, including hair and skin care.

Nutritional

A tablespoon of olive oil provides:

• Calories: 124
• Fat: 14 grams (g)
• Saturated fat: 1.9 g
• Unsaturated fat: 11.7 g
• Carbohydrates: 0 g
• Fiber:: 0 g
• Protein: 0 g
• Vitamin E: 2 milligrams (MG)
• Vitamin K: 8.43 micrograms (MCG)

Olive oil does not contain significant vitamins and minerals, with the exception of vitamin E and small amounts of vitamin K. Vitamin E has antioxidant properties, maintains the strong immune system and facilitates the formation of red blood cells.

Vitamin K is necessary for blood coagulation and supports healthy bones.

Olive oil vs extra virgin olive oil: what is healthier?

Extra virgin and regular olive oil has health benefits and contain similar quantities of healthy fats. However, extra virgin olive oil is considered to be the more nutritious choice and is generally used in research studies.

Extra virgin olive oil undergoes the least treatment, which means that it keeps more antioxidants and phenolic compounds than refined olive oil produced using heat or high chemicals.

Refined olive oil often has no taste or smell compared to extra virgin olive oil, which has a slightly hazelnut fruity flavor.

How much olive oil should you consume per day?

The amount of olive oil you consume daily depends on your global calories needs. However, most studies have shown health benefits to consume at least 1/2 teaspoon per day.

Are there health benefits to drink olive oil?

Olive oil is a good source of healthy fats and beneficial plant compounds, making it a healthy addition to most diets.

However, there is no solid evidence to suggest that the consumption of olive oil is more beneficial than consuming it as part of your meals.

Despite its health benefits, olive oil is still relatively high in calories, with 124 calories per tablespoon. Therefore, it is best to consume olive oil in moderation, as drinking too much can cause weight gain.

Summary

Olive oil is rich in healthy fats and beneficial plant compounds which can protect against inflammation and cellular damage. Diets rich in olive oil, such as the Mediterranean diet, have been linked to a reduced risk of several chronic diseases, including heart disease, diabetes and obesity.

Extra virgin olive oil is generally considered more nutritious than ordinary olive oil because it is less transformed and keeps more nutrients.