10 health benefits of olive oil

Olive oil is considered one of the most nutritious oils for health. It contains monounsaturated fats, Vitamins E and K, and powerful antioxidants such as polyphenols.

Olive oil not only enhances the flavor of dishes but also promotes cardiovascular health, fights inflammation, and boosts overall well-being.

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

According to the U.S. Department of Agriculture (USDA), one tablespoon, or 13.5 grams, of olive oil provides:

- 119 calories

- 13.5 g of fat, of which 1.86 g is saturated fat.

- 1.9 milligrams (mg) of vitamin E

- 8.13 micrograms (mcg) of vitamin K

Furthermore, it also provides potassium, calcium, and 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 that 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 several diseases, including some types of cancer. According to the U.S. Department of Agriculture, one 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 such as cancer, type 2 diabetes, Alzheimer's disease, arthritis, obesity, heart problems, etc. Olive oil contains polyphenols, a natural compound with strong anti-inflammatory properties that help reduce inflammation and pain.

Good for cardiovascular health.

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

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

Consuming 20 grams, or two tablespoons, of extra virgin olive oil daily is good for maintaining cardiovascular health, according to recommendations from 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 suggests that polyphenols in olive oil can be directly absorbed by the gut.

These polyphenols may contribute to maintaining a healthy gut microbiome, which is linked to improved immunity and reduced inflammation. For many healthy adults, consuming a tablespoon of olive oil on an empty stomach in the morning may alleviate constipation.

Avoid weight gain.

Although high in calories, olive oil helps control weight when consumed in moderation. Its healthy fat content helps increase feelings of fullness and reduce 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 incorporated one or more tablespoons of extra virgin olive oil into their breakfast experienced greater reductions in body fat and blood pressure compared to those who used soybean oil.

Fighting Alzheimer's disease

Alzheimer's disease is one of the most common neurodegenerative conditions affecting people worldwide. While the disease worsens over time, maintaining healthy habits can help manage the situation.

A 2024 review published in the International Journal of Molecular Science suggests that olive oil may reduce the risk of developing Alzheimer's disease and cognitive decline. This potential benefit is attributed to olive oil's ability to reduce beta-amyloid plaques, neuroinflammation, and oxidative stress.

Reduce the risk of developing type 2 diabetes.

Consuming olive oil 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 crucial 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 minimize oxidative stress and inflammation, both of which contribute to cancer development.

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

Helps manage bone problems.

Olive oil has anti-inflammatory properties, which can be beneficial for people with rheumatoid arthritis and other bone problems. Regular consumption of olive oil helps reduce joint pain and swelling associated with these conditions.

Reduce anxiety and depression.

Olive oil helps improve your mood and reduce 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.