Discover the Amazing Health Benefits of Olive Oil

Olive oil has a major place in the Mediterranean diet, and the principal aspect of this diet include proportionally high consumption of olive oil. Olive oil contains a very high level of monounsaturated fats, most notably oleic acid, which studies suggest may be linked to a reduction in coronary heart disease risk. There is also evidence that the antioxidants in olive oil improve cholesterol regulation and reduce LDL (bad cholesterol) levels, and that it has other anti-inflammatory effects.

Olive oil is a type of fat extracted from the olive tree which is a traditional tree from the Mediterranean basin. It is produced by crushing whole olive fruits before the oil is extracted by either chemical or mechanical procedures. The health benefits of olive oil are wide, a reason why it has been named the Mediterranean miracle.

Olive oil is used in the cosmetics industry, pharmaceuticals and even in the making of soaps besides cooking. Olive oil exists in a variety of grades depending on processing. For instance, extra virgin olive oil is considered the premium type. It is produced from the first crushing of olive fruits and is extracted through cold-pressing whereby no chemicals are added. Virgin oil is the second variety, obtained from the second pressing of the fruits and is considered the second-best type. Refined olive oil is obtained from refined virgin olive and it has an acidity level of over 3.3%.

The oil contains phenolic antioxidants, terpenoid and squalene which are all anti-cancer compounds. The oil also has oleic acid which prevents chronic inflammation besides reducing the damage that free radicals cause to body cells.

Here are some amazing health benefits of olive oil:

Olive oil and cancer

One of its main benefits is that it protects the body against skin, colon and breast cancer. A number of research studies have documented that eating a healthy diet with olive oil as the main source of fat could considerably lower cancer incidence. This beneficial effect could be related to oleic acid, the predominant monounsaturated fatty acid in olive oil. However, it is not excluded that other constituents of olive oil, such as antioxidants, flavonoids, polyphenols and squalene may also have a positive influence. Squalene is believed to have a favorable effect on the skin by reducing the incidence of melanomas. And indeed olive oil is one of the top 14 foods that protect against cancer development.

Olive oil and diabetes

A study that was published in scientific journal Diabetes Care indicated that any Mediterranean diet which has olive oil is capable of reducing type II diabetes by over 50%. This is because the oil has monounsaturated fats like those found in seeds and nuts. These fats are essential in reducing risks of chronic diseases such as diabetes and cancer. It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. This type of diet improves blood sugar control and enhances insulin sensitivity. You can find more information about the 12 best foods to control diabetes.

Olive oil and osteoporosis

Olive oil may be used to significantly reduce osteoporosis. Osteoporosis is a condition that means your bones are weak, and you’re more likely to break a bone. ‘Osteoporosis’ literally means ‘porous bones’ and is often referred to as the ‘fragile bone disease‘ with an increased risk of fractures of the hip, spine, and wrist. Osteoporosis is often called a “silent” disease because it has no discernible symptoms until there is a bone fracture. A test carried out on rats indicated that olive oil increases amounts of phosphorous, calcium and nitrates in the blood, which results in improved thickness of bones to reduce occurrence of the disease. Find here more information about the 4 steps to prevent osteoporosis.

Olive oil and blood pressure

Blood pressure can significantly be balanced through intake of sufficient amounts of olive oil. Research indicates that it is essential in reducing both diastolic and systolic blood pressures. It is helpful to people consuming a diet rich in high amounts of fat, whereby three tablespoons of the oil each day significantly lower the blood pressure. Find here more information how to reduce high blood pressure naturally.

Olive oil and cholesterol

The amount of good and bad cholesterol in the body can be controlled by olive oil. The cholesterol considered as bad to the body is LDL, which can be controlled by olive oil because it contains the monounsaturated fats. Olive oil will also increase the amounts of HDL cholesterol, which is considered the best type of cholesterol in the body. You can read here how to lower cholesterol naturally.

Olive oil and depression

Olive oil has also been said to control depression. A Spanish study revealed that people who take hydrogenated fats which are mainly found in processed food substances had a 48% risk of suffering depression. In addition, the researchers discovered that a higher intake of olive oil and polyunsaturated fats found in fatty fish and vegetable oils was associated with a lower risk of depression.

So in essence this is an essential type of oil which is recommended for use instead of animal fats such as butter, where possible. You can greatly enhance the health benefits of olive oil by consuming it with foods that are part of the Mediterranean diet. These anti-inflammatory benefits of extra virgin olive oil don’t depend on large levels of intake. As little as 2 tablespoons of extra virgin olive oil per day have been shown to be associated with significant anti-inflammatory benefits.