Olive Oil Health Benefits

Extra virgin olive oil is widely recognised as one of the healthiest oils in the world. People who live in regions where olive oil is a staple part of the diet tend to live longer and healthier lives. But what exactly are the health benefits of extra virgin olive oil? In this article, we’ll take a look at the major health benefits of extra virgin olive oil, based on the latest scientific evidence.

Extra virgin olive oil is a fantastic source of antioxidants and healthy fats. It is extracted from the olive fruit without the use of any heat or chemicals, meaning that it retains all the nutrients and antioxidants from the olive fruit. In particular, it contains over 30 different types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. Additionally, extra virgin olive oil is primarily made up of monounsaturated fat, a heart-healthy fat that is a staple of the Mediterranean diet. Studies consistently link a diet high in monounsaturated fat with favourable effects on markers of cardiovascular disease.

Heart Disease Risk

More olive oil could help reduce your risk of heart disease. Populations living in Mediterranean regions have low rates of mortality from heart disease, and it is thought that their high consumption of extra virgin olive oil is a major contributor to this. Evidence suggests that the active compounds in extra virgin olive oil have powerful cardio-protective properties, such as helping to lower blood pressure and preventing atherosclerosis. A giant review study, which included data from over 840,000 subjects, found that those who ate the most olive oil were 9% less likely to have heart issues and 11% less likely to die early compared to those who ate the least olive oil.

Extra virgin olive oil may also protect against stroke. One French study that compared olive oil use and stroke incidence found that those who consumed the highest amounts of olive oil had a 41% lower risk of stroke. A number of other studies have also found similar results.

Diabetes Risk 

Extra virgin olive oil may also help lower your risk of type 2 diabetes. It is thought that the phenolic compounds present in extra virgin olive oil aid in glucose metabolism and improve the sensitivity and effectiveness of insulin. A large analysis found that including olive oil in your daily diet could reduce the risk of type 2 diabetes by 13%. In comparison to a low-fat diet, a diet high in olive oil was also found to help normalise blood glucose in people who already had type 2 diabetes.

Extra virgin olive oil is also the best cooking oil. When you consider its oxidative stability, superior antioxidant contents and ratio of monounsaturated fat, as well as its diverse flavour profile, extra virgin olive oil is easily the best choice for cooking. Furthermore, cooking with extra virgin olive oil can even increase the nutrient content of your food. Studies show that the antioxidants in extra virgin olive oil are so resistant to high heat that they don’t break down and instead end up being absorbed by the cooked food.

Olive oil consumption may also improve bone health. Animal and human studies propose that olive oil can inhibit bone reabsorption and increase bone formation. The results of a recent study in 870 participants found that people who consumed the highest amount of extra virgin olive oil had a 51% reduced risk of bone fractures.

Cancer Risk

The compounds in olive oil may also protect against certain cancers. Observational studies have shown a lower incidence of some cancers in regions where olive oil consumption is high. A large analysis of 19 previous studies found that those with a higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system.

A diet high in extra virgin olive oil may also be good for brain health. The phenolic components of extra virgin olive oil may help clear the compounds that cause brain degeneration. One study found that those who consumed the most extra virgin olive oil had a significantly lower risk of Alzheimer’s disease and age-related dementia.

In conclusion, extra virgin olive oil is a fantastic source of antioxidants and healthy fats, and has a number of health benefits. Studies suggest that adding olive oil to your daily diet could help reduce your risk of heart disease, stroke, type 2 diabetes, bone loss, certain cancers, and even brain degeneration.