Health Benefits of Olive Oil

Table of Content

• Nutrition information of olive oil

• 7 Health Benefits of Olive Oil

• Olive oil uses

• Which Olive Oil should you Choose?

• Are There Any Side Effects of Olive Oil?

• Take-home points

• FAQ on Olive Oil

Introduction

There is no Mediterranean diet without adding some spoonful of olive oil to it! Olive oil benefits are highly praised for their high levels of antioxidants and monounsaturated fatty acids (MUFA). Besides their applications in foods, olive oil uses are divergent – namely cosmetics, medicine, fuel and soaps. Keep reading to know the health benefits of olive oil and also some of its side effects!

Nutrition information of olive oil

Before diving into the health benefits of olive oil, let’s know the nutrients present in it.

According to the United States Department of Agriculture (USDA), 1 teaspoon of olive oil contains:

• 8.13 micrograms of Vitamin K

• 1.9 milligrams of Vitamin E

• 11.64 grams of unsaturated fats

• 1.86 grams of saturated fats

• 119 calories

Besides these, they are also loaded with antioxidants like polyphenols, tocopherols, phytosterols, squalene and terpenic acids.

7 Health Benefits of Olive Oil

As we discussed before, the health benefits of olives are due to the presence of antioxidants and healthy fats. Antioxidants are necessary to clear out the metabolic wastes from the body without which we may suffer from cell or tissue damage. On the other hand, healthy fats are important for maintaining cardiac health. In this section, you can find details about the amazing benefits of olives for skin, heart, hair, liver and so on.

1. Olive Oil supports skin, hair and face

The benefits of olive oil for the skin are plentiful due to the presence of antioxidants like polyphenols which plays a vital role in repairing and healing the tissues. Olive oils can reverse ageing and add glow to your skin. It also prevents cracks and hence supports healthy skin. Using this on your face gives you a youthful look and helps in getting rid of pimples. Due to its antimicrobial properties, it can also reduce dandruff if used on hair.

2. Olive Oil may help in preventing cancer

Olive oil benefits your overall health by reducing tissue damage and cancer due to the presence of free radicals. Free radicals are much needed by the body to reduce oxidative stress and inflammations.

3. Olive Oil help strengthens bones

We are having a staggering number of people suffering from general bone weaknesses after the age of 35. And the benefits of olive oil also includes increasing your bone mineral density and strengthening bones. So, don't hesitate to drizzle some olive oil on your bread toast next time! 

4. Olive Oil help prevents metabolic syndrome

Metabolic syndrome indicates the condition where the risk factors of obesity, high blood pressure and diabetes increase.  The presence of monounsaturated fats along with rich antioxidants in olive oil benefits weight loss, blood sugar control, reduced pressure and lowered cholesterols. By controlling these comorbid diseases, olive oil helps in the protection of vital organs like the liver, kidney and heart.

5. Olive Oil helps in depression treatment 

Mental health is one of the widely discussed topics due to the hike in suicide rates and some foods are found to alleviate conditions like depression. Many researchers indicate that the presence of unsaturated fats in olive oil benefits your nervous system by treating depression and anxiety.

6. Olive Oil helps in promoting gut health

The next benefit of olive oil is its role in boosting digestive health by preventing constipation, reducing ulcers and preventing heartburns. This is due to the presence of antioxidants which helps in creating a healthy microbiome. This also helps in easing common intestinal disorders like Crohn's disease and Irritable bowel syndrome (IBS). 

7. Olive Oil increases libido

Finally, the benefits of olive oil also include its role as an aphrodisiac, thereby increasing libido.

The benefits of olive oil are countless and even if you are not following a Mediterranean diet, try to add 2 to 3 teaspoons of olive oil to your everyday diet.

Olive oil uses

Olive oil uses are wide-ranged and find application in shaving creams, beauty creams, hair conditioners, polishes, lubricants, cooking oils, extra virgin oil for salads as dressings and lamp fuels.

Which Olive Oil should you Choose?

There are many grades of olive oil available based on the number of processing stages it has gone through. When it comes to choosing olive oil for the sake of its health benefits, 'extra virgin oil' should be your go-to choice. Extra virgin olive oil possesses increased levels of antioxidants and a high smoking point which is double the benefits of ordinary grade olive oils. 

You can consume roughly one to three teaspoons of olive oil a day to extract their maximum benefits. Not more than that!

You can just drizzle a teaspoon of olive oil in salad or bread. You can even fry using it as heating doesn't affect their nutritional levels (due to high smoking points). 

Are There Any Side Effects of Olive Oil?

While the olive oil uses are plentiful and the health benefits of olive oil are abundant, it doesn’t mean that they are nil of any side effects. In cases of overconsumption, olive oil may cause skin allergies, rashes and blackheads.

Since it is loaded with high fats, it can injure arteries which can increase the risk of strokes, heart attacks and atherosclerosis. They also drop blood pressure to dangerous levels which can cause dizziness, shakiness and kidney failures. Apart from pressure levels, it also brings down sugar levels causing hypoglycemia and weakness. To avoid these side effects, it’s better to restrict the daily intake to three teaspoons.

Take-home points

• Health benefits of olive oil are abundant due to the presence of rich antioxidants and unsaturated fatty acids.

• Olive oil uses - mostly in cooking, cosmetics, medicine, fuel and soaps.

• Benefits of olive oil for skin include its ability to moisturize, reduce ageing effects, heal cracks and reduce inflammations that occur on the skin. They are also used as a makeup remover and lip scrubber.

• Benefits of olive oil for hair are dandruff prevention, lice control and reduced hair fall.

• Overconsumption proves counterproductive to the benefits of olive oil. It can have side effects like allergic reactions, clogged arteries, obesity, acne and low blood pressure.

References

• Olive Oil and Human Health

•  Health Benefits of Olive oil