Olive Oil
Olive Oil:
Although the effects of dietary fat on health are controversial, experts agree that olive oil, especially extra virgin oil, is good. Olive oil is extracted from olives naturally. Nutritional facts of olive oil per tablespoon:
|
Calories |
119 |
|
Protein |
0 |
|
Fat |
13.5 grams |
|
Saturated fat |
1.9 grams |
|
Monounsaturated fatty acid |
9.9 grams |
|
Polyunsaturated fat |
1.4 grams |
|
Carbohydrates |
0 |
|
Fiber |
0 |
|
Sugar |
0 |
Olive oil contains 73% of monounsaturated fatty acids, called oleic acid. It has been reported by several studies that oleic acids can reduce inflammation and may even reduce the risk of cancer by affecting the genes linked to cancer.
In addition to monounsaturated fatty acids, olive oil is also loaded with high amounts of antioxidants, and vitamin E and vitamin K. Antioxidants are biologically active compounds which reduces inflammation, decreases the risk of chronic disease as well as prevent the oxidation of blood cholesterol. These qualities of olive oil may reduce the chances of heart disease.
The main reason for chronic diseases, including cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis and even obesity is thought to be triggered by chronic inflammation. Extra-virgin olive oil is loaded with antioxidants, which can reduce inflammation. This is the main health benefit provided by olive oil. An antioxidant, oleocanthal present in extra virgin olive oil works as an anti-inflammatory drug. Some studies also report that 50 ml of extra virgin oil can have a similar effect as 10% of ibuprofen (antiinflammatory drug) adult dosage. In addition, oleic acid, the major component of olive oil, reduces the levels of important inflammatory markers like C-reactive protein (CRP).
Stroke is the second most cause of death, after heart disease in developed countries. A large study on 841,000, reported that olive oil is the only source of monounsaturated fatty acid, which can reduce the risk of stroke and heart disease.
Extra virgin olive oil can protect against heart diseases in several ways, including reduction in inflammation, prevention from oxidation of LDL cholesterol, improvement of blood vessels, and prevention from excessive blood clotting. In addition to these health benefits, it also decreases blood pressure levels, one of the major causes of mortality and morbidity all over the world. One study reported that extra virgin olive oil can reduce the need of medication upto 48 %.
Consumption of olive oil is not linked to increase in weight. In fact, when taken in moderate amounts, it can aid weight loss.
In a study on mice, it was reported that olive oil can remove beta-amyloid plaques inside your brain cells, the deposition of which is linked to Alzheimer’s disease. Another study on humans reported that a diet rich in olive oil, like Mediterranean diet, is beneficial for brain function.
According to several studies, it was found that consumption of olive oil is beneficial for blood sugar control and also improves insulin sensitivity. A diet rich in olive oil can reduce the risk of type 2 diabetes upto 40%.
One of the main reasons for cancer is thought to be the oxidative damage caused by free radicals. The antioxidants present in the olive oil can reduce the oxidative damage caused by free radicals. Many test tube studies reported that compounds present in olive oil can fight the cancer cells. However more human research is needed to show the beneficial effects of olive oil against cancer.
Olive oil can help reduce joint pain and swelling from rheumatoid arthritis by improving the inflammatory markers and oxidative stress in the individual. The beneficial effects are greatly increased when combined with fish oil.
Extra virgin olive oil has antibacterial properties. It is particularly effective against Helicobacter pylori, a type of bacterium that can cause stomach ulcers and stomach cancer.
