The Health Benefits of Extra Virgin Olive Oil

Experts agree that olive oil, especially extra virgin, is excellent for our health.

Olive oil offers numerous health benefits, including antioxidants, healthy fats, and anti-inflammatory properties. Let’s explore the ten most important benefits.

1. Rich in Healthy Monounsaturated Fats

About 13.8% of olive oil consists of saturated fats, while 10.5% are polyunsaturated fats, such as omega-6 and omega-3 fatty acids.

However, the dominant fatty acid in olive oil is oleic acid, a monounsaturated fat that makes up 71% of its total fat content. Studies suggest that oleic acid reduces inflammation, oxidative stress, and may have beneficial effects on genes linked to cancer. Monounsaturated fats are also highly resistant to high temperatures, making extra virgin olive oil the best choice for cooking.

2. High in Antioxidants

Extra virgin olive oil contains essential vitamins, such as vitamin E (13% of the daily value per tablespoon) and vitamin K (7% of the daily value per tablespoon).

It is also rich in powerful antioxidants, which help reduce the risk of chronic diseases affecting the cardiovascular and nervous systems. These antioxidants also combat inflammation and protect blood cholesterol from oxidation.

3. Strong Anti-Inflammatory Properties

Chronic inflammation is a key factor in many serious diseases, including:

Research also indicates that oleic acid, the primary fatty acid in olive oil, can lower levels of inflammatory markers like C-reactive protein (CRP).

4. May Help Prevent Strokes

A stroke occurs due to disrupted blood flow to the brain, either by a blood clot or a hemorrhage.

According to the World Health Organization (WHO), stroke is the second leading cause of death worldwide. A 2014 review of studies involving 841,000 people found that olive oil was the only source of monounsaturated fats associated with a reduced risk of stroke and heart disease.

5. Protects Against Heart Disease

Heart disease is the leading cause of death worldwide. Studies show that heart disease is less common in Mediterranean countries, leading to extensive research on the Mediterranean diet, which has been proven to significantly reduce the risk of heart disease.

Extra virgin olive oil is a key ingredient in this diet. It has also been shown to lower blood pressure, one of the strongest risk factors for heart disease and premature death.

6. Does Not Contribute to Weight Gain and Obesity

Consuming excessive calories can lead to weight gain, and fats are high in calories. However, numerous studies have linked the Mediterranean diet, rich in olive oil, to positive effects on body weight.

A 2018 review also found that high-olive-oil diets promoted weight loss more effectively than low-olive-oil diets. However, consuming too much of any food, including olive oil, can lead to weight gain.

7. May Help Fight Alzheimer’s Disease

Alzheimer’s disease is one of the most common neurodegenerative conditions worldwide.

A key characteristic of the disease is the accumulation of beta-amyloid plaques in brain cells, leading to cognitive decline and memory loss.

A 2024 review found that olive oil may reduce the risk of Alzheimer’s and cognitive decline by lowering beta-amyloid plaques, neuroinflammation, and oxidative stress.

8. Antioxidants with Anti-Cancer Properties

Cancer is one of the leading causes of death worldwide.

People in Mediterranean countries have a lower risk of certain types of cancer. Experts believe that the Mediterranean diet, which includes olive oil, plays a role in this.

A 2022 meta-analysis found that people consuming the highest amounts of olive oil had a 31% lower risk of developing cancer. This may be due to the antioxidants in olive oil, which help reduce oxidative damage caused by free radicals, a leading factor in cancer development.

9. May Help Treat Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune disease characterized by deformed joints.

A 2023 study found that olive oil was associated with lower inflammation markers and reduced disease severity in people with rheumatoid arthritis, especially in severe cases.

Researchers also discovered that olive oil helped reduce CRP levels, which play a role in inflammation and disease progression.

10. Has Antibacterial Properties

Olive oil contains compounds that may inhibit or kill harmful bacteria.

One such bacterium is Helicobacter pylori (H. pylori), which lives in the stomach and can cause ulcers and stomach cancer. A 2022 animal study found that extra virgin olive oil may help combat certain strains of this bacterium.

Conclusion

Extra virgin olive oil is an essential component of a healthy diet, offering numerous benefits for overall health and well-being.

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