Introduction
Olive oil is often recognised as a superfood around the world due to the numerous benefits that it can provide the human body. A Necdotal studies claim that drinking olive oil in the morning on an empty stomach can actually detox and cleanse the body and offer many other health benefits as well. Research is somewhat limited in the area although it is well-documented that olive oil can provide some amazing benefits for your health.
Thw quintessential elements of the Mediterranean diet has been a culinary and culture staple for centuries, deeply rooted in the sun-drenched groves of countries like Spain, Italy and Greece often seen just as a healthier fat option, it is i reality a treasure trove of health boosting properties from reducing the risk of heart diseases to it’s anti-inflammatory capabilities. Olive oil packs a powerful health punch in just a small spoonful. However, amidst its rising fame, it’s important to note that excessive consumption may lead to caloric overload reminding us that moderation s key.
Why you should add olive oil into your daily diet ? Here are Top 18 Powerpack Health Benefits of Olive Oil
01) Anti-oxidants Properties:
Anti-oxidants fight off free radicals which are compounds that can do a good deal of damage to your body, if they build up over time. Free radicals are linked to heart diseases, cancer, diabetes and a number of other condition. Fortunately, anti-oxidants are there to keep these harmful compound to a minimum.
Your body makes it’s own anti-oxidants, but the anti-oxidants in food can give you a much needed boost for fighting free radicals. Olive oil contains a long list of anti-oxidants, such as Vitamin E and Phenolic acid which helps to keep you healthy and reduce your risk of many different illnesses.
02) Anti-aging Effects:
The monounsaturated fat in olive oil may actually reduce the effects of aging on your skin. One study found that participants who consumed more olive oil showed fewer sign of aging after two years than those who consumed less. Olive oil contains Vitamin E which is well-known for it’s benefits for the skin.
Some sources even recommend applying olive oil around your eyes to prevent or reduce wrinkles with that said, there is not much research into the effects of olive oil as a topical treatment, though so it may be best simply to add it to your food.
03) Improves Digestive Health:
Olive oil’s positive impact on digestive health is primarily due to it’s content of monounsaturated fats and anti-oxidants which collectively aid in the digestive process. The monounsaturated fats in olive oil particularly Oleic acid are easier for the body to break down compared to saturated fats.
This ease of digestion means that olive oil may help faciliates smoother Gastrointestinal function and may reduce the risk of Gallstone formation. Moreover, olive oil aids in stimulating the digestive system helping to move food more effeciently through the Colon. This Lubricating effects may be especially beneficial in preventing or alleviating constipation.
The oils texture and consistency aid in softening the stool, making it easier to pass. In addition to that, olive oil also contains anti-oxidants like Polyphenols, which have been shown to positively affects the guts microbiota, fostering a healthy balances of Gut bacteria.
A healthy gut microbiome is crucial for optimal digestion, nutrient absorption and immune function. These Polyphenols may also help reduce the risk of inflammation in the gut, which is beneficial for conditions like irritable bowel syndrome. In a 4 week trial, 16 constipated patients were given olive oil at an initial dose of 4ml per day.
The study found that olive oil was as effective as mineral oil and flaxseeds oil in treating constipation, demonstrating it’s potential as an alternative treatment option.
04) Enhances Immune System:
Olive oil,particularly extra virgin olive oil is beneficial for the immune system largely due to it’s high content of anti-oxidants, including polyphenols and Vitamin E. Vitamin E is known to enhances the function of T-cells, a type of white blood cell crucial for the immune system’s response to Pathogens.
By improving T-cell mediate immune responses, olive oil helps save immune memory that protects against future infection. Aside from that Olecanthal, a polyphenolic compound found in olive oil is known for it’s anti-inflammatory properties.It works in a way that is similar to Ibuprofen, a well known anti-inflammatory drug.
By inhibiting specific enzymes that are key player in the inflammatory process, Oleocanthal helps to reduce inflammation in the body. In a study of 41 overweight or obese seniors, replacing common dietary oils with extra virgin olive oil led to health benefits.
The olive oil group showed reduced systolic blood pressure and a trend towards higher HDL cholesterol, alongside increased T-Cell proliferation,which directly link to a stronger immune system. This suggest the potential Cardio-metabolic and immunological advantages of incorporating olive oil into the diet of older adults.
05) Reduced Heart Problems:
When it comes to heart health, olive oil makes a great substitute for butter and margarine. Researcher found that people who eat half a tablespoon of olive oil or more every day have a 15% lower risk of Cardiovascular diseases. Replacing just one tablespoon of butter with olive oil per day could reduce your risk of heart diseases by upto 5%.
One of the most important factors in heart diseases is choletsterol. If you have too much LDL cholesterol in your blood, it can build up in your arteries. Eventually, this was slow down the blood flow to your heart or even block it completely. The monounsaturated fats in olive oil helps to reduce your body’s levels of LDL cholesterol, which lower your risk of heart diseases.
06) Reduce Inflammation:
Olive oil is loaded with anti-oxidants which makes it one of the most powerful anti-inflammatory foods out there. One anti-oxidants in particular that we should mention is Oleocanthal. It has been found to have similar effects Ibuprofen. When it comes to reducing inflammation and decreasing pain.
07) Helps prevent Obesity:
Olive oil is fairly high in calories, so you may be surprised to hear that it’s linked to lower rates of obesity. One study from Spain divided participants into two groups. Those who used olive oil for cooking and those who used other oils. After 6 years, researchers measures their weights and found that the subjects who used olive oil has lower obesity rates than those who used the other oils while cooking.
Olive oil helps your body reduce it’s Lipotoxicity, which is the amount of Lipid cells in your body fat. This can lead to an overall decrease in the amount of fat that surrounds your organs. olive oil is also rich in monosaturated fats, which are known to help with fat loss as well.
08) Improves Your Skin:
We already discussed the anti-aging effects of olive oil, but it has several other benefits for your skin as well. First, it has moisturizing effects which makes it a great treatment for dry or itchy skin. The vitamin E in olive oil can also work effectively to clear up acne and reduce blemishes.
It’s anti-oxidants and anti-bacterial qualities can have positive effects on the skin as well. Some people have mixed results when using olive oil as topical treatment for their skin. If you have sensitive skin, be cautious of putting olive oil on your face as it could cause irritation or clogged pores. Instead it may be best to add it to your diet, so that you can take advantage of all of the other benefits as well.
09) Improve Brain Cognitive:
It may not make the average person smarter, but it’s a proven protector against cognitive decline in older adults. Several studies show a link between consumption of extra virgin olive oil an improved cognitive functioning and it may even reduce your risk of developing Alzheimer’s or dementia as well.
The ingredient that’s most likely responsible for these cognitive benefits of Oleuropein which is a compound that has Neuroprotective effects. Extra Virgin olive oil has an especially high concentration of Oleuropein. so Incorporating it into your diet can help to protect your brain health and keep your mind sharp as you age.
10) Contains Anti-bacterial Properties:
It doesn’t just protect your body from harmful free radicals. It also wards off dangerous bacteria. The polyphenols found in olive oil are especially effective against a type of bacteria that lives in the stomach and can lead to stomach Ulcers and cancers. Just one tablespoon of olive oil per day can inhibit the growth of a variety of harmful bacteria or even kill the bacteria off entirely.
11) Helps with Diabetes:
Type 2 Diabetes is one of the most common illness affecting adults, and it can take a serioous toll on your health. When you have type 2 diabetes, your body doesn’t properly use insulin to regulate the amount of sugar in your bloodstream.
Olive oil can be beneficial for people with diabetes because it elevates your insulin levels, which allows the body to control your blood sugar levels more successfully. Multiple studies show that people with diabetes have higher insulin and lower blood sugar levels after eating a meal that contains olive oil.
12) Improves Bone health:
Polyphenols such as Oleuropein and Hydroxytyrosol, found in olive oil are known for their anti-oxidants and anti-inflammatory properties. These properties are essential for bone health as they help reduce inflammation in the body, which may otherwise contributes to bones deterioration over time.
When bone cells are exposed to oxidative stress, it may disrupt their normal function and balance, leading to the breakdown of bone tissues faster than it is created. This imbalance is a key factor in the developing of Osteoporosis, a condition characterised by weekened bones that are more susceptible to fractures. In addition to that, monounsaturated fats, particularly Oleic acid, also contribute to bone health.
These fats aids in the absorption of fats soluble vitamin, such as Vitamin D and Vitamin K, which are crucial for bone formation and mineralization. Adequate levels of these Vitamin are vital for maintaining bone density and reducing the risk of fractures.
In exploring the oral benefits of olive extract for osteoarthritis, we found some impressive findings. A randomized trial involving 30 osteoarthritis patients aged 55 to 75 taking 400ml of olive water extract daily for 8 week showed significant improvement in their condition.
Another study focused on Hydroxytyrosol, a component of olive extract for 4 weeks showed notable improvement in knee pain and function suggesting the therapeutic behaviour of olive oil in improving bone health.
13) Provide Relief For constipation:
Olive oil has mild laxative effects and can be a much safer solution for constipation that some of the over the counter alternatives. That fats found in olive oil cause your stool to take in more water, which softens it and helps it pass through your system more easily. Olive oil helps to soften the insides of your intestine as well which also allows for healthier bowel movements.
14) Improves Hair Health:
When you consume olive oil you are basically inviting a cocktail of beneficial compounds to your party. First up we have oleic acid a monounsaturated fat. This hero is known for it’s ability to promote hair growth and prevent hair loss. A study in the journal of dermatological science 2017 showed that Oleic acid could inhibit a hormone called DHT which is often the culprit behind hair thinning.
Then there is Vitamin E, according to the American journal of clinical nutrition 2018, this anti-oxidants not only fights off the environemental hair Villains but also promotes blood circulation to your scalp imagin more nutrition reaching your hair roots. The result stronger, shinier hair.
The polyphenols, these little are the unsung heroes of hair health. A study in the international journal of trichology 2019 highlighted their role in protecting the scalp fostering hair growth and even preventing some scalp infection.
15) Improves Eye Health:
Did you know that everytime you sip on some olive oil, you are actually giving your eyes a little boost. Here is how it works. Olive oil contain a treasure trove of compounds that are fantastic for eye health. One of the stars in the lineup is Vitamin E. According to a study from the Journal of the American Medical Association 2005.
This powerful anti-oxidants plays a role in preventing or slowing age related macular degeneration but wait there is more apart from Vitamin E, there is also Zexanthin and Lutein found in high concentration in our Retinas. These compounds are our eyes natural sunblock.
A 2013 report in the British Journal of Ophthalmology suggested that they shield our prescious eyes from harmful high-energy light waves like Ultraviolet rays so the next time you have that shot of olive oil in the morning just imagin all these incredible compounds zooming straight to your eyes offering their protection and nourishment.
16) Helps Reduce Erectile Dysfunction:
Did you know that a morning ritual with olive oil might just give a boost to testosterone levels and possibly reduce the woes of erectile dysfunction. It sounds unexpected but olive oil especially the extra virgin kind is packed with an army of beneficial compounds a standout is all European which was found in a 2012 study from the journal of nutritional biochemistry to increase testosterom production in animals, higher testosterom levels can significantly contribute to enhanced sexual function in Men then there is Oleic acid a monounsaturated fat predominant in olive oil.
This heart-friendly fat improves blood flow throughout the body including the entire region, improves blood circulation plays a vital role in addressing. A 2017 study in the journal of clinical Lipidology demonstrated that diets rich in monounsaturated fats can benefits heart health and by extension your circulating system.
Moreover, the combining anti-inflammatory and anti-oxidants properties of compounds like Vitamin E, Polyphenol and Squalem in Olive oil. Chronic inflammation can negatively impact Testosterom levels by reducing inflammation. These compounds directly supports Harmonal health.
17) Has Anti-Cancer Properties:
First up there is Olecanthal. This compound doesn’t add the Pugent aftertaste to your olive oil. Recent studies have shown it can actually disrupt the life cycle of Cancer cells. A 2015 study in molecular and cellular Oncology found that Oleocanthal can repture a part of the cancer cell releasing Enzymes that causes cell death.
Then we have squalling a less talked about compound according to a 2016 publication in the journal of clinical oncology squalem has shown potential in reducing the risk of skin cancers, it’s like providing your skin an invisible shield from within of course we can’t ignore the polyphenols they act as anti-oxidants shielding ourselves from damage.
A 2019 study from the European journal of cancer prevention noted that polyphenols might prevent the initiation and progression of cancer cells and there is the beauty of Oleic acid which makes up about 73% of olive oil.
Research in the Annals of Oncology from 2018 indicated that Oleic acid might suppress certain germs responsible for the progression of breast cancer. So next time you sip on the olive oil imagin it as your personal army preparing you for the battle against cancer.
18) Improves Kidney Function:
Olive oil is not just about taste, it’s a blend of some incredibly protective compounds for our kidneys. Now you might be wondering how does it exactly work well, it’s primarily due to a blend of anti-oxidants especially Phenolic compounds like old European and Hydroxytyrosol, these bacteria according to a study in the clinical nutrition journal 2018 can reduce inflammation in the kidneys and enhance blood flow but wasn’t there is more the Monounsaturated fats in olive oil have a role.
A study from the journal of Renel Nutrition 2019 suggested their fats might help in reducing kidney cells damage and oxidative stress which is like a silent villain for kidney cells then there is Squalem, another component that according to the American Journal of Physiology 2020 aids in reducing toxins that often burden our kidneys.
Side-Effects Of Olive Oil
What are the potential dangers of consuming olive oil ? In general, olive oil is a healthy choic when used in in moderation as part of a balanced diet. However its important to be aware of these potential issues, especially if you have specific health condition or dietary concer.
01) Allergic Reactions:
Although rare, some people may have an allergy to olive oil, leading to symptoms like rashes, eczema or respiratory issues.
02) High In Calories:
Olive oil is high in calories with about 120 calories in each tablespoon. Excessive consumption may contribute to weight gain.
03) Oxidation and free radicals:
When heated on high temperatures, olive oil may oxide, producing harmful free radicals. It’s important to use olive oil within it’s smoke point to avoid this.
04) Purity Issues:
There are concern about the purity of olive oil on the market. Some products labeled as ”extra virgin olive oil” may be adulterated with cheap oils, which could have different health effects. The daily incorporation of just one sponnful of olive oil may significantly enrich our health offering a spectrum of these benefits.
05) Impact on Nutrient Absorption:
Excessive use of any fat including olive oil, may impair the absorption of other nutrients in the diet.
06) Blood Clotting:
Olive oil has a blood thinning effects which may be beneficial in preventing blood clots but might pose a risk for people with bleeding disorder on those on blood thinning medication.
07) Gastrointestinal Issues:
In large amounts, olive oil may cause digestive problems such as Diarrhea. It acts as a natural laxative, which may be disruptive if overconsumed.
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