10 Health Benefits of Olive Oil

Olive oil is considered one of the healthiest oils. It contains monounsaturated fats, vitamins E and K, and powerful antioxidants such as polyphenols.

Olive oil not only enhances the flavor of food, but also promotes heart health, fights inflammation and promotes overall health.

This oil can be used in many ways, such as drizzling on salads or sautéing vegetables. With so many benefits of olive oil, it is important to include it in a healthy diet.

According to the United States Department of Agriculture (USDA), 1 tablespoon or 13.5 grams of olive oil provides:

- 119 calories

- 13.5g fat, of which 1.86g saturated fat

- 1.9 milligrams (mg) of vitamin E

- 8.13 micrograms (mcg) of vitamin K

Furthermore, it also provides potassium, calcium, antioxidants such as polyphenols, tocopherols, phytosterols, squalene and terpenic acids.

Rich in antioxidants

Polyphenols, tocopherols, phytosterols, squalene, terpenic acids, and vitamin E are some of the antioxidants found in extra virgin olive oil, which help prevent cell damage caused by molecules called free radicals.

Too many free radicals can cause oxidative stress, leading to cell damage. It plays a role in the development of a number of diseases, including some types of cancer. According to the United States Department of Agriculture, 1 tablespoon contains 13% of the daily value of vitamin E and 7% of the daily value of vitamin K.

Contains anti-inflammatory properties

Chronic inflammation is a major cause of diseases like cancer, type 2 diabetes, Alzheimer's disease, arthritis, obesity, heart problems, etc. Olive oil contains polyphenols, a natural compound with powerful anti-inflammatory properties that help reduce inflammation and relieve pain.

Good for heart health

Olive oil is the main source of fat in the Mediterranean diet, which has been linked to a longer lifespan and a reduced risk of cardiovascular disease compared with other diets.

Olive oil helps maintain healthy blood vessels, reduces inflammation and improves cholesterol levels, all of which contribute to better heart health.

Consuming 20 grams or two tablespoons of extra virgin olive oil per day is good for maintaining heart health, according to a review of recommendations by the Food and Drug Administration (FDA) and the European Food Safety Authority.

Improve digestion

Incorporating olive oil into your daily diet may help improve digestion. Research from the journal Food and Function shows that the polyphenols found in olive oil can be absorbed directly into the intestines.

These polyphenols are likely to contribute to maintaining a healthy gut microbiome, which has been linked to improved immunity and reduced inflammation. For many healthy adults, consuming a tablespoon of olive oil on an empty stomach in the morning can relieve constipation.

Avoid gaining weight

Although high in calories, olive oil helps with weight control when consumed in moderation. Its healthy fat content helps increase feelings of fullness and reduces cravings for unhealthy snacks, making it easier to maintain a healthy weight.

According to a 2018 study in the European Journal of Nutrition, overweight women who included one or more tablespoons of extra virgin olive oil in their breakfast reduced their body fat and blood pressure more than those who used soybean oil.

Fight Alzheimer's disease

Alzheimer's disease is one of the most common neurodegenerative conditions affecting people worldwide. Although it gets worse over time, following a healthy lifestyle can help keep the condition under control.

A 2024 review published in the International Journal of Molecular Sciences found that olive oil may reduce the risk of developing Alzheimer's disease and cognitive decline. This potential benefit is due to olive oil reducing beta-amyloid plaque, neuroinflammation, and oxidative stress.

Reduce the risk of type 2 diabetes

Olive oil consumption has been linked to a reduced risk of type 2 diabetes. The monounsaturated fats in olive oil improve insulin sensitivity and blood sugar control, which are important factors in preventing and managing diabetes.

Anticancer properties

According to the World Health Organization (WHO), cancer ranks among the leading causes of death worldwide. The antioxidants and anti-inflammatory compounds in olive oil help reduce oxidative stress and inflammation, both of which contribute to cancer development.

A 2022 meta-analysis published by the Public Library of Science One found that people who consumed olive oil had a 31% lower risk of cancer.

Helps manage bone problems

Olive oil has anti-inflammatory properties, which help people with rheumatoid arthritis and other bone problems. Regular consumption of olive oil helps reduce joint pain and swelling associated with this condition.

Reduce anxiety and depression

Olive oil helps improve your mood, reducing symptoms of anxiety and depression. The monounsaturated fats and antioxidants in olive oil support brain health and neurotransmitter function, helping to protect you from mental health problems./.