Olive oil - the healthiest fat? Health properties of olive oil

Olive oil has been one of the most valued products in the Mediterranean diet for centuries. This is not only a popular ingredient in the kitchen, but also a source of valuable nutritional values ​​that have a positive effect on health. Known for the high content of healthy fats, antioxidants and vitamins, olive oil is often referred to as "liquid gold".

Olive oil - health benefits and properties that are worth knowing

Olive oil, especially the one from the first pressing (Extra Virgin), has a number of health -promoting properties. Its main ingredient is monounsaturated fats, in particular oleic acid, which contributes to lowering LDL cholesterol ("bad" cholesterol) and raising HDL ("good" cholesterol). This, in turn, reduces the risk of heart and vascular disease. In addition, olive oil contains strong antioxidants, including vitamin E and polyphenols, which neutralize the effects of free radicals, responsible for aging processes and the development of many chronic diseases, including cancer. Studies have also shown that regular consumption of olive oil can contribute to reducing inflammation in the body, which is important in the prevention of such diseases as rheumatoid arthritis or inflammatory intestinal diseases.

Nutritional values ​​of olive oil - ingredients that make it valuable oil

Olive oil is a real treasury of nutritional values. Its basic ingredient are healthy fats, mainly monounsaturated fatty acids (about 73% of the total composition of fats). Thanks to this, olive oil supports the health of the cardiovascular system and lipid metabolism. Here are the most important ingredients of olive oil: Oleic acid - monounsated fatty acid with LDL cholesterol lowering properties.

• Polyphenols - strong antioxidants that reduce oxidative stress.
• Vitamin E - One of the strongest antioxidants, supporting skin health and protecting cells from damage.
• Vitamin K - plays an important role in the process of blood clotting and supporting bone health.

Thanks to these ingredients, olive oil has a positive effect on many metabolic processes and protects against many diseases.

Is olive oil healthy? Discover its positive effect on health

It is not without reason that olive oil is considered one of the healthiest fats. Its regular consumption has multidirectional health benefits that have been confirmed in numerous studies. Heart health: by lowering LDL and increasing HDL, olive oil helps protect blood vessels from atherosclerosis, thus reducing the risk of stroke or heart attack. Anti -inflammatory effect: the presence of polyphenols and oleic acid reduces inflammation in the body, which is particularly important in chronic diseases such as arthritis. Digestive system support: Oliwa has a soothing effect on the gastric mucosa, supporting digestion and reducing the risk of ulcers. Protection against diabetes: Studies have shown that olive oil can support insulin sensitivity, which affects better control of blood sugar levels. Healthy skin and hair: thanks to the content of vitamin E, olive oil moisturizes the skin and protects it from damage caused by free radicals.

Olive oil - what can it help? Discover a variety of applications

Olive oil is not only a valuable component of the diet, but also is widely used in medicine and cosmetics. In traditional medicine, it was used as a natural remedy for wound healing and soothing digestive problems. Today, olive oil is a popular addition in skin and hair cosmetics, thanks to its moisturizing and protective properties. Oliwa also helps in:

• Lowering blood pressure: Studies suggest that olive oil can act like a natural blood pressure regulator.
• Protection against Alzheimer's disease: Due to antioxidant properties, olive oil can support brain functions and protect against neurodegeneration.
• Relieving joint pain: Regular consumption of olive oil can alleviate the symptoms of arthritis.

Contraindications about olive oil - when caution should be exercised

Despite numerous health benefits, olive oil is not free from some contraindications. People who are prone to cholelithiasis should be careful about its excessive consumption, because olive oil stimulates yellow production. In addition, olive oil is a high -calorie product (about 884 kcal per 100 g), which is why people struggling with overweight or obesity should consume it in moderation. Other contraindications:

• Allergies: Although rarely, there are cases of olive oil allergy.
• Interaction With drugs: in the case of people using hypertension or blood thinning drugs, olive oil can affect their effects, so you should consult a doctor.

Summary

Olive oil is an extremely valuable component of the diet, which has a number of favorable health properties. Its regular consumption can support heart health, reduce inflammation and protect against many chronic diseases. Thanks to the presence of antioxidants such as polyphenols and vitamin E, olive oil also acts as a natural antioxidant, protecting cells from oxidative stress. However, remember to get moderation in its consumption, especially because of the high calorific value. Despite many benefits, people with some diseases should consult a doctor before including olive oil in their diet permanently.

Source

Covas, M. I. (2007). "Olive Oil and the Cardiovascular System." Pharmacological Research, 55 (3), 175-186. Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet." New England Journal of Medicine, 368 (14), 1279-1290. Psaltopoulou, T., Kosti, R. I., Haidopoulos, D., Dimopoulos, M., & Panagiotakos, D. B. (2011). "Olive Oil Intake Is Inversely Related to Cancer Prevalence: A Systematic Review and A Meta-AnalySis of 13,800 Patients and 23,340 Controls in 19 Observational Studies." Lipids in Health and Disease, 10 (1), 127. Flynn, M. A. T., & Reinert, S. E. (2010). "Health Benefits of Olive Oil and Olive Leaves." Journal of Nutrition in Gerontology and Geriatrics, 29 (2), 157-179. Keys, A., Menotti, A., Karvonen, M. J., et al. (1986). "The diet and 15-year Death Rate in the Seven Country Study." American Journal of Epidemiology, 124 (6), 903-915.