Olive oil is the juice that is extracted from the fruit of an olive tree. Olive oil contains antioxidants as well as a top source of monounsaturated fats. Besides, it is also packed with other plant-based substances. Taking 1 tablespoon of olive oil each day is a healthy way to meet the need of your body to get some fats from your diet. Just one tablespoon of olive oil contains 2 milligrams of vitamin E and 8 micrograms of vitamin K. where vitamin E helps to neutralize free radicals, vitamin K helps maintain bone strength.
Taking extra virgin olive oil daily can offer various health benefits from preventing cancer to weight loss, controlling blood sugar, protecting you from chronic diseases. Some of the major health benefits are discussed below.
1. Prevents heart disease
Olive oil being a good source of omega 3 fatty acids helps to prevent cardiovascular disease. The omega 3 fatty acids are transformed into prostaglandins by the human body. It is a substance that helps regulate the heart, improve kidney function, and block inflammation. Thus, it is considered as the most healthful supplement.
Recent studies also suggest that if you want to gain maximum benefits from the omega-3 or omega-6 fatty acids, you need to consume them in the correct ratio. Olive oil coincidentally contains these two acids in the correct ratio of one part of omega 3 to 10 parts of omega 6.
Besides, olive oil is also anti-inflammatory. Thus, promoting your heart health. It can also help you prevent heart disease by lowering LDL cholesterol and raising HDL cholesterol. At the same time reducing triglycerides. All these factors contribute to your heart’s health.
2. Helps in weight loss
The healthy fats found in olive oil help control the excess insulin hormone and thus help control overweight. The fats present in olive oil also help control our cravings and reduce hunger. Studies have also proved that taking a diet that is low on fats cannot help you lose weight. Instead, foods that are rich in healthy fats and fewer carbohydrates can be a more successful option to prevent overweight.
3. Helps prevent depression and supports brain health
Our brain needs some fatty acids to function efficiently. The olive oil being rich in good fatty acids induce brain health through improving memory and focus. It is found that fatty acids can balance hormones and prevent the dysfunction of neurotransmitters. This helps reduce depression and prevent mood disorders.
4. Slows aging process
Consuming olive oil daily can also help reduce the aging process by preserving the cognitive function of elderly persons. According to a study, a group of old age people who consumed 1-2 tablespoon of olive oil daily lived longer with good health than those who didn’t. The oil also reduces the chance to develop dementia among old age people who consume it daily.
The antioxidants called secoiridoids that are found in olive oil help activate gene signatures. Thus, reduces cellular stress and ageing.
5. Helps fight cancer
Olive oil being an antioxidant food helps reduce the negative effects of free radicals that contribute to the developing disease. According to a study held in Italy, there is a direct relationship between consumption of olive oil and lower risk of breast cancer. Although no scientific proof is found yet, it is assumed that there is a connection between hormone function and healthy fats.
Olive oil is rich in oleic acid which is an anti-inflammatory compound and can be compared to ibuprofen. The acid can help fight cancer as it has many beneficial effects on the genes that are linked to cancer cells.
6. Healthy skin
Olive oil or anything full of antioxidants is always great for your skin health. Antioxidants similar to vitamin E help to slow down the aging process of the skin. Olive oil has an abundance of both these nutrients gives you younger-looking healthy skin.
7. Helps digestion
Consuming olive oil daily can help improve your digestive health by lubricating the intestinal tract and reducing the production of gastric acid. Thus, the symptoms of heartburn or acid reflux are reduced.
8. Optimal absorption of nutrient
If you drink at least 1 tablespoon of olive oil each day, it can help your stomach or digestive system absorb the maximum vitamins and nutrients that the food provides. Besides, olive oil also makes your food taste even better.
The bottom line
Now as you already know the health benefits that come with olive oil, all you need to do is add one tablespoon of olive oil to your daily diet and drink it up. Consuming high-quality olive oil is always more beneficial for your health. You can also add water with olive oil to improve its cleansing properties.
You can also consume it daily by drizzling it on your salad or over a slice of bread. The healthy oil not only gives you multiple health benefits but is the perfect finishing touch for multiple dishes too.
Salman Zafar is an ecopreneur, consultant, advisor, speaker and journalist with expertise in waste management, waste-to-energy, renewable energy, environment protection, conservation and sustainable development. His geographical areas of focus include Asia, Middle East, Africa and Europe. Salman is the Founder of EcoMENA, a popular voluntary organization based in Qatar. He is also the Founder and CEO of BioEnergy Consult, a reputed consulting firm active in biomass, waste-to-energy and waste management segments.
Salman is a professional environmental writer with more than 350 popular articles to his credit. He is proactively engaged in creating mass environmental awareness in different parts of the world.
Salman Zafar can be reached at firstname.lastname@example.org or email@example.com