The olive tree is one of the oldest known cultivated trees on the planet. The olive was so prized for its health benefits and taste; it may have even been considered a source of wealth in ancient times.
Today, olive
oil is consumed all across the world and is still an integral part of the
Mediterranean diet. I have started
taking a shot of olive oil first thing in the morning on an empty stomach. It’s
a great way to feel satiated in the morning and get the body up and running. It has helped me to bring up my good
cholesterol level since I started on this regiment. I believe the benefits of taking a spoonful
in the morning are far more and I intend to continue as long as olive is around
(Watch
me take a spoonful of olive oil).
Here are other benefits of olive that we often ignore to recognize and take it for granted. Many of these are proven and are backed by science.
Proven Benefits of Olive Oil
Olive oil offers many benefits for the mind and body. Whether applied topically or eaten with meals, olive oil can help support health and well-being.
1. May Help Reduce Inflammation
Chronic inflammation has been linked to a number of diseases,
including cancer, heart disease, type 2 diabetes and arthritis.
Oleic acid makes up 73% of the oil content in olive oil.
Oleic acid is a monounsaturated fat that has been shown to reduce inflammation. It’s also been shown to reduce levels of inflammatory markers, such as C-reactive
protein.
Olive oil is also rich in antioxidants that help fight
inflammation-causing free radicals. One of the key antioxidants that works
against inflammation is oleocanthal, which has been shown to have similar effects to ibuprofen.
2. Promotes Cardiovascular Health
Olive oil is often promoted as a heart-healthy fat, and there
is evidence that extra-virgin olive oil (EVOO) can benefit the heart in many
ways.
For starters, EVOO is rich in polyphenols that may help
reduce the risk of heart disease. It can also help reduce plaque formation in
the arteries and cholesterol levels.
One study found that regular consumption of EVOO helped reduced the
dosage for hypertension drugs in participants.
3. Antibacterial Properties
Research shows that olive oil may have antibacterial properties that may
destroy the bacteria associated with stomach cancer and ulcers.
Test-tube studies have also found that EVOO may even help fight against
strains of bacterium that are resistant to antibiotics. One human study suggests that taking 30 grams of
EVOO daily can help eliminate certain bacterial infections in up to 40% of
people in just two weeks.
The antibacterial properties of olive oil may help combat
infection.
4. A Rich Source of Antioxidants
Olive oil is a rich source of antioxidants that can help
fight damaging free radicals. Along with its fatty acids, which have
antioxidant properties, this oil also contains vitamins E and K, both of which
are antioxidants.
The body is constantly fighting oxidative stress. Oxygen
inside of the body splits into single atoms (called free radicals), and because
electrons like to be in pairs, these single atoms roam the body looking for
other electrons to pair with. As they roam and scavenge the body, they damage
proteins, cells and DNA.
Antioxidants help neutralize free radicals to help prevent
this damage. When the body can’t fight back against oxidative stress, it can
lead to disease.
In addition to fighting inflammation and free radicals, olive
oil can also help prevent the oxidation of blood cholesterol.
EVOO contains more than 20 different phenols, a group of
antioxidants that may have cancer-fighting and heart health-promoting
properties. Phenols can be powerful cell protectors.
5. May Help Prevent Obesity
Excess dietary fat can cause weight gain, but research shows that the Mediterranean diet – which is rich in olive oil – may actually
prevent obesity.
One study involving 7,000 Spanish college students found that olive
oil consumption was not linked to weight gain.
Some plant phenols may also help combat obesity by regulating
cell function. The polyphenols in EVOO can help boost insulin sensitivity and
fat metabolism while regulating blood sugar levels.
The monounsaturated fats in olive oil can also promote
healthy weight and prevent obesity. Animal studies have found that diets rich in
monounsaturated fats prevented weight gain and the accumulation of fat.
Olive oil is also an excellent source of medium-chain
triglycerides, which has been linked to weight loss and healthy weight maintenance.
6. May Protect Against Type 2 Diabetes
At least 400 million people across the world have type 2
diabetes. With more people leading sedentary lifestyles and eating poor diets,
type 2 diabetes has become a growing problem across the world.
Olive oil may help prevent type 2 diabetes. Studies have shown that olive oil can help regulate blood sugar levels while
improving insulin sensitivity.
One clinical trial involving 418 people found that following the Mediterranean diet with a
high consumption of olive oil reduced the risk of diabetes. Risks were lower
even without significant changes in physical activity or body weight.
7. May Protect Against Alzheimer’s Disease
An estimated 50 million people have dementia across the world, and
up to 70% of those cases are Alzheimer’s disease.
The neurodegenerative condition is believed to be caused by a
build-up of beta-amyloid plaques in brain cells.
One study in mice found that olive oil contains substances that can
remove those plaques.
Another human study found that following the Mediterranean diet with olive oil
helped brain function.
A separate study found that mice receiving extra
virgin olive oil performed better on memory and maze tests compared to mice
that didn’t receive the oil. Brain tissue analysis also showed that the olive
oil-eating mice had better neuroplasticity and synapse function compared to the
control group.
8. Great for the Skin
Olive oil is a common ingredient in beauty and skincare
products. It's an excellent moisturizer, and it’s rich in vitamins and
antioxidants that benefit the skin, including vitamins A, D, E and K.
The antioxidants in olive oil may also help reverse the
damage caused by ultraviolet radiation. Its antibacterial effects can help
combat acne by killing bacteria.
Olive oil is an excellent skin moisturizer, and it’s also
comedogenic, which means it won’t clog your pores. It also acts as a barrier to
protect your skin against irritants.
While you can apply olive oil to your skin (it’s also found
in many moisturizing and skin treatment products), you can also consume it in
your diet to enjoy its skin-healing benefits. It can be used all over.
9. Promotes Healthy Gallbladder Function
Drinking olive oil can benefit the gallbladder by increasing
the production of bile and pancreatic juices.
Healthy production of bile and pancreatic juices can help
decrease the risk of gallstones and is necessary for the breakdown of fats.
Olive oil and lemon juice has been used for centuries in
European folk medicine to flush gallstones, so it’s no surprise that it can
also be used to help prevent them in the first place.
10. Promotes Healthy Bones
Throughout most of our lives, our bones are constantly breaking
down and reforming. After age 50, the breakdown of bone starts to outpace the
formation of bone. In some cases, bone loss can lead to the development of
osteoporosis.
Preventing or minimizing bone loss is key to preventing
osteoporosis.
The polyphenols in olive oil can help keep your bones healthy
and strong as you age. Olive oil can help increase bone formation while helping
with the breakdown of calcium.
In fact, research shows that a diet rich in
vegetables, fruits, olive oil, unrefined grains and fish can help reduce hip
bone loss in just 12 months.
Oleuropein, a primary phenolic compound in olive oil, may
boost osteoblast formation, which can help prevent bone loss associated with
osteoporosis.
Animal research has shown that anti-inflammatory effects of
olive oil may help prevent bone loss.
11. May Help with Rheumatoid Arthritis
At least 20 million people worldwide are living with rheumatoid
arthritis (RA). This chronic inflammatory disorder not only affects the joints,
but can also damage blood vessels, the lungs, skin, eyes and other body
systems. It’s considered an autoimmune disorder, and it can cause painful joint
stiffness.
The cause of rheumatoid arthritis isn’t well understood, but
it causes the immune system to erroneously attack healthy cells.
Research shows that olive oil may reduce oxidative stress (thanks to its antioxidants)
and improve inflammatory markers in people with rheumatoid arthritis.
One study also found that, when combined with fish oil, olive oil
helped improve joint stiffness and handgrip strength in people with rheumatoid
arthritis.
Maximizing the Benefits of Olive Oil
To truly
maximize the benefits of olive oil, you need to make sure that you’re consuming
the right type.
Pure,
cold-pressed, extra-virgin olive oil retains more bioactive compounds and
antioxidants than more refined versions of the oil.
Make sure
that you buy from a reputable brand, as many olive oils that are labeled “extra
virgin” are diluted with more refined oils. Check for quality certification and
read the ingredients label to make sure you’re buying authentic extra-virgin
olive oil.
Olive oil
offers many potential health benefits, and it’s a healthy fat that’s easy to
add to your diet. Whether you take a “shot” in the morning on an empty stomach
or add it to your daily meals, there are so many ways to reap the benefits of
olive oil. So, enjoy your olive oil and
improve your health!
You can see my recommendation and buy it Here.
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