10 facts about the benefits and harms of olive oil for human health

Olive oil is a natural product obtained by pressing whole olives. It is usually used in cooking for frying food or dressing salads.

Modern science points to the tangible health benefits of olive oil. It is rich in fatty acids, vitamins, antioxidants and anti-inflammatory substances.

10 facts about the benefits

Scientists have been able to prove a number of beneficial properties of olive oil. Let's look at them in more detail.

1. It is saturated with nutrients

Olive oil richly mono- and polyunsaturated fatty acids, vitamins E and K.

Cold pressed oil is also rich in antioxidant substances that fight cancer and chronic diseases from any organ.

There are also anti-inflammatory substances in the composition. For example, Italian scientists claim that oil components such as oleanthalum and oleuropein inhibit chronic inflammation and reduce cholesterol levels in the blood.

It should be noted separately that valuable monounsaturated fats are resistant to high temperatures, therefore, olive oil is an ideal choice for cooking in a frying pan.

2. It has an antioxidant effect

Unrefined olive oil contains powerful antioxidants.

Antioxidants protect all cells of the body from the effects of free radicals, which lead to malignant transformation or tissue death. It is antioxidants that reduce the risk of most chronic pathologies.

According to the data scientists from Italy, regular consumption of olive oil is associated with a low incidence of atherosclerosis, hypertension and tumors.

Not so long ago, Spanish specialists committed opening. They found that olive oil fatty acids are able to interact with the human genome, regulating the number of transcription factors responsible for the development of the malignant process.

As of today proven direct efficacy of the product for the prevention of tumors of the colon and prostate gland in men.

3. It inhibits chronic inflammation

Chronic inflammation is a physiological but extremely dangerous process in the body. It is he who underlies the development of diseases of the heart and blood vessels, stomach and intestines, type II diabetes mellitus, Alzheimer's disease and inflammatory joint pathologies.

One of the healing properties of olive oil is the suppression of chronic inflammation. Research by Australian scientists demonstrate that the pharmacological effect of the oil is comparable to the drug ibuprofen.

The product also reduces the activity of inflammatory reactions and swelling, eliminates the severity of pain syndrome.

The main active ingredient of the oil is oleocanthal. It is he slows down inflammatory processes and reduces the concentration of key markers of inflammation in the blood, for example, C-reactive protein.

4. Improves the health of the heart and blood vessels

Cardiovascular diseases are the leading cause of death in all developed countries.

However, individual studies show that mortality from heart and vascular pathologies is significantly lower in the Mediterranean countries.

Olive oil is an essential component of the Mediterranean diet, which is capable of reduce the risk of myocardial infarction, stroke, and mortality from them is 30%.

Natural olive oil (cold pressed) restores Cardiovascular health due to several mechanisms:

1. Depressing chronic inflammation. It is it that is the trigger factor for the development of hypertension and coronary heart disease.
2. Reduces cholesterol level. Against the background of oil consumption, the content of total and "harmful" (LDL) cholesterol decreases. As a result, atherosclerotic plaques do not form on the walls of arteries and such abnormalities as coronary heart disease and myocardial infarction, chronic cerebral ischemia, and strokes do not develop.
3. Improves Vascular health. The basis of the therapeutic property is the normalization of endothelial function and an increase in the resistance of the muscle layers to hemodynamic overloads. As a result, the arteries become less sensitive to the introduction of cholesterol crystals, and fibrous transformation is not observed against the background of arterial hypertension.
4. Reduces blood pressure. The product not only reduces the level of systolic and diastolic pressure, but also reduces dependence on antihypertensive drugs that have toxic effects on the kidneys and liver.

Greek specialists celebrate that people who consume sufficient amounts of olive oil are significantly less likely to die from stroke and myocardial infarction.

The oil can be used to alleviate and prevent a variety of cardiovascular pathologies. It is especially indicated for hypertension – to reduce the dose of medications taken.

5. Prevents the development of Alzheimer's disease

Alzheimer's disease is one of the most common neurodegenerative diseases in the world. It leads to the development of dementia and a violation of not only social adaptation, but also self-service.

One of the causes of the disease is the accumulation of beta-amyloid proteins in the nerve cells of the brain.

Foreign studies demonstrate that the active substances included in olive oil are able not only to prevent deposition, but also to reduce the volume of accumulated beta-amyloid proteins.

Proven that a diet rich in olive oil promotes improving cognitive functions (memory, attention, thinking), and also prevents the development of cognitive deficits in the course of neurodegenerative pathologies.

6. Improves bowel function

Scientists claim that 34% of the population over the age of 60 regularly suffer from constipation.

Research by Brazilian experts show that the consumption of only 1 tsp of olive oil per day is enough to soften feces and increase the multiplicity of stools.

The works of Spanish scientists should be noted separately. They discovered that 98% of the population over the age of 50 with regular bowel movements (3 or more times a week) have sufficient amounts of olive oil in their diet.

The oil improves the motor evacuation function of the intestine, dilutes fecal matter and indirectly allows you to regulate the composition of the microflora.

7. Reduces blood sugar levels

Specialists from Italy installed that olive oil (a few tablespoons) reduces plasma glucose levels by 22% 2 hours after eating. Thus, the product prevents sudden sugar spikes.

The oil also slightly increases the sensitivity of peripheral insulin receptors on muscle and adipose tissue cells to insulin. As a result, glucose is quickly and efficiently absorbed from the blood and used to meet its own energy needs.

The effect of the product is not related to hormonal mechanisms. Consequently, the therapeutic effect is equally pronounced in both women and men.

8. Increases bone strength

Employees of the University of Extremadura (Spain) revealed that the consumption of 20 ml or more of olive oil per day leads to increase bone mineral density .

The product prevents the development of osteoporosis – a decrease in bone strength in the elderly, as well as in women after menopause.

With an adequate level of oil consumption, pathological fractures are less common.

9. Relieves the course of rheumatoid arthritis

Rheumatoid arthritis is a severe autoimmune disease affecting mainly the articular apparatus.

The exact cause of the pathology has not been fully studied, but it is assumed that inadequate work is at the root of the immune system , during which one's own healthy tissues are under attack.

Specialists from Spain proved that the use of olive oil helps to inhibit inflammatory reactions and improve the course of rheumatoid arthritis. Similar data, when conducting research, received American specialists.

In order to improve the course of rheumatoid arthritis, the effectiveness of olive oil is comparable to fish oil. Both substances reduce the severity of pain syndrome, eliminate stiffness in the joints in the morning and increase the effectiveness of strength exercises.

10. Destroys harmful bacteria

Olive oil is rich in plant substances that inhibit the growth and reproduction of bacteria. To them, according to information experts from Italy include: lignans, secoiridoids, phenolic alcohols and acids.

The product is effective for the prevention of infectious and inflammatory diseases of any localization.

A special role is emphasized in relation to the causative agent of gastritis, peptic ulcer and stomach cancer – Helicobacter pylori. Intake of only 30 grams of olive oil per day destroys a microorganism in 2 weeks in 40% of cases.

Possible harm

Olive oil has contraindications and in some cases can cause harm to health. Side effects include:

1. Obesity. The caloric content of olive oil is almost 900 calories per 100 grams. If taken excessively, it can lead to overweight or obesity.
2. Aggravation of the course of gallbladder diseases. The product accelerates the excretion of bile from the gallbladder. This property can be dangerous in case of exacerbation of urolithiasis or cholecystitis.
3. Allergic reactions. Are caused by the increased sensitivity of the body to certain components of the oil. They manifest themselves in different ways: from skin rashes or itching to anaphylactic shock. If you have a history of allergies, the oil is contraindicated.

Olive oil can and should be taken by women during pregnancy, it does not have a negative effect on the condition of the fetus and the health of the child after birth.

Which kind is the most useful?

The industry produces several varieties of olive oil, but the most valuable is considered to be unrefined olive oil of the highest quality or Extra virgin olive oil.

It is made by cold pressing, therefore, all vitamins, antioxidants and anti-inflammatory substances are preserved almost unchanged.

The oil of the first grade is characterized by a bright rich taste and aroma, golden or golden-brownish-greenish tint.

Refined oils should also be discarded. Such treatment can significantly reduce the concentration of biologically active substances in the composition.

How to take it correctly?

Let's look at some simple recommendations that can increase the benefits of using oil:

1. Can I drink olive oil? Yes! Olive oil can and should be taken both in its pure form and as part of various dishes. The recommended daily allowance is 1-2 tablespoons, the maximum permissible is 7-10 tablespoons. Due to the high energy value, it is preferable to drink oil in the morning, on an empty stomach or 40-50 minutes after breakfast. It is better to give up drinking at night.
2. Is it possible to roast on it? The fats of this oil are resistant to high temperatures, they can withstand heating up to 180-200 degrees. It is recommended to use olive oil instead of the usual sunflower oil. The appearance of light smoke or a burning smell is a sign that you need to reduce the fire. It should also be noted that only Extra Virgin oil is suitable for frying.
3. Application in cooking. Olive oil is used for many purposes. It is ideal for dressing salads and is combined with balsamic vinegar or oregano. They can be seasoned with any meat or fish dishes, cheese, omelets and even plain black bread.
4. How to store. High-quality oil can be stored at room temperature for up to 1 year. After opening the bottle, the shelf life is reduced to 1-2 months, while it is recommended to choose a dark and cool place (no more than 12-15 degrees), devoid of sunlight.
5. Application in cosmetology. Traditional medicine and foreign cosmetology recommend using olive oil not only inside, but also topically – rub into hair and problem areas of the skin of the face and body, nails, smear wounds and burns. It accelerates regeneration and destroys harmful microorganisms, increasing the rate of tissue repair. You can also rinse your mouth with oil – in order to prevent infectious and inflammatory pathologies of the gums and mucous membranes of the oral cavity.

Conclusions

1. Olive oil is a healthy high–calorie product containing unsaturated fatty acids and some vitamins.
2. Eating the product is associated with many health benefits. It improves the condition of the cardiovascular, musculoskeletal, digestive and central nervous systems; reduces blood sugar levels, prevents the appearance of malignant tumors and the introduction of pathogens.
3. The oil is characterized by a high safety profile and is approved for use by pregnant women.
4. The most valuable variety is Extra Virgin. It is made by cold pressing, which allows you to save a maximum of biologically active substances. You can safely fry food in such oil.