Benefits of olive oil

olive oil The origin of the use of olive oil  goes back to 6000 years ago in many countries, such as: Iran, Syria, and Palestine...

olive oil

The origin of the use of olive oil  goes back to 6000 years ago in many countries, such as: Iran, Syria, and Palestine, then it was transferred to many countries in the Mediterranean that are famous for its many olive groves. As it has become one of the main components in the daily diet of the inhabitants of these countries, and some evidence indicates that the inhabitants of these regions have a lower risk of developing many chronic diseases , and their average life is greater compared  to other residents in various regions of the world, as olive oil has become at the present time. One of the important food sources in many cultures, the olive oil production process takes place in several stages, starting with the harvest of the olives Then grind it into a dough, and then this dough goes through a centrifugal process, through which the oil is separated from the olive dough, and at the end of the process the oil is stored in tanks of stainless steel by isolating it from oxygen, and it is then preferable to transfer it to glass cans. Dark in color; To keep it fresh. 

Benefits of olive oil on an empty stomach

Although there are no scientific studies on the benefits of eating olive oil on an empty stomach, it is believed that eating one tablespoon of it on an empty stomach can reduce constipation, but this is not certain, and studies are still needed to confirm it. 

General benefits of olive oil

Nutritional ingredients in olive oil

Olive oil contains many beneficial nutrients, including the following:

• Vitamin E: It is one of the antioxidants that have a role in reducing the exposure of cells, tissues and organs of the body to damage caused by free radicals, and vitamin E also contributes to maintaining the integrity of nerve conduction , preserving the body's immunity, and protecting it against viruses and bacteria, The formation of red blood cells, and the expansion of blood vessels; To prevent blood clotting inside, also has a role in increasing the body 's ability to use vitamin K .  
• Vitamin K: Vitamin K is one of the fat-soluble vitamins and has many benefits, as it helps the body make the necessary proteins for blood clotting and bone building. 
• Polyphenols : Polyphenols, which are plant compounds, whose regular consumption helps improve digestion and brain health, and can reduce the risk of many diseases, such as: type 2 diabetes, some types of cancer, and heart disease. This is due to its ability to reduce the clumping of platelets that leads to heart attacks.  
• Monounsaturated fat: This type of fat contains many important nutrients for maintaining and developing body cells, and it also helps reduce harmful cholesterol levels in the body, which reduces the risk of heart disease, and strokes. In a study published in the Medical Science Monitor in 2004, and conducted on 28 patients over the age of 50 years, they were given two tablespoons of olive oil daily for six weeks, and they were observed to have a decrease in the level of harmful cholesterol and total cholesterol in the blood. 

Benefits of olive oil according to the degree of effectiveness

Possibly Effective

• Reducing the risk of diabetes: eating an amount ranging from 15 to 20 grams per day of olive oil may help reduce the risk of diabetes, but it is worth noting that eating amounts of more than 20 grams per day does not increase its benefits, and drinking Olive oil may help control blood sugar in type 2 diabetes patients, according to a review of several studies published in PubMed Central in 2017,  and on the other hand, a study published in the Journal of America Diabetes Association in 2000 was conducted on 11 A man suffers from diabetes, and it has been shown that consuming olive oil reduces the risk of developing atherosclerosis in diabetic patients.  
• Reducing the risk of constipation: Drinking olive oil is likely to help relieve constipation that affects about 34% of adults over the age of 60 years, and in a study published in the Journal of Renal Nutrition in 2015, conducted on 50 patients with dialysis Kidneys with constipation, and it was found that consuming a teaspoon of olive oil daily significantly relieves constipation associated with dialysis.  
• Reducing the risk of breast cancer: A small study published in Bio Mes Central Cancer in 2008 showed the role of olive oil in reducing the risk of breast cancer, and the results showed that it is possible to reduce the risk of breast cancer when consuming olive oil as part of the Mediterranean diet. This is due to its content of polyphenols, which work to reduce some breast cancer cells. 

There is insufficient evidence of efficacy .

• Alleviation of rheumatoid arthritis: As olive oil is a rich source of anti-inflammatory phenols , in a preliminary study published in the European Journal of Nutrition in 2016 and conducted on a group of experimental rats, it was noted that the development of arthritis decreased and their cartilage was destroyed, after giving them the excellent virgin olive oil.  
• The possibility of relieving migraine headaches: as eating olive oil for a period of two months may contribute to reducing the severity, frequency, and duration of migraine attacks, according to a study published in the Journal Of Adolescent Health in 2002, and conducted on a sample of 27 adolescents suffering from migraines Frequent. 
• Contribute to alleviating the symptoms of Helicobacter pylori infection: or what is known as the stomach germ , as indicated by a small study published in the journal Heliobacter in 2012, through which a sample of 60 people infected with the stomach germ was selected and given 30 grams of Olive oil for 14 days, and the results of the study showed that eating olive oil contributes to reducing this germ among those infected with it.
•  Reducing the risk of colon and rectal cancer: Olive oil may help reduce the risk of colon and rectal cancer, as the bacteria in the intestine can analyze some of the substances in olive oil forming compounds that have the ability to reduce the risk of colon and rectal cancer , according to a review of several studies Published in Nutrients in 2018.  
• Reducing the risk of ovarian cancer: Many studies have indicated that the introduction of olive oil into the diet of women may help reduce the risk of ovarian cancer , as one of the studies published in the journal Cancer Causes & Control in 2002 indicated that women who consumed olive oil in quantities High, the risk of ovarian cancer decreases. 

Benefits of olive oil for children and infants

A study published in the Journal of Pediatric and Neonatal Individualized Medicine in 2017 indicated that introducing foods that are part of the Mediterranean diet - such as extra virgin olive oil, to children early in their lives; That is, during the first three years of their life, their risk of developing diseases may decrease in later stages of their lives, but more studies are still needed to confirm this. It is possible to start introducing olive oil to infants as soon as they start introducing solid food to them if the pediatrician agrees to do so. A spoonful of it can be added to the child's food to introduce him to new flavors. 

Benefits of olive oil for pregnant women

Olive oil can reduce the risk of developing gestational diabetes, as indicated by a study conducted at Queen Mary University and University of Warwick, and included 1252 pregnant women, and it was found in this study that women who consumed 30 grams of mixed nuts, and olive oil were less likely to be affected. With diabetes, by 35%, and their weight gain during pregnancy was 1.25 kg less, compared to women who did not eat these foods.  It is worth noting that olive oil is one of the foods that are generally recognized as safe (Generally recognized as safe), or what is known as GRAS when used in the quantities found in food, but there is no information indicating the safety of consuming it in quantities greater than Found in food for a pregnant woman, To read more about that, you can refer to the section on precautions for using olive oil at the bottom of the article.

Benefits of olive oil for cholesterol

Olive oil is distinguished by its content of polyphenols and monounsaturated fats, which are believed to reduce the risk of heart disease, and in a study published in Evidence-Based Complementary and Alternative Medicine in 2015, and included 24 people who do not suffer from any disease, and have normal levels of fats in It was noticed that those who consumed extra virgin olive oil had lower levels of harmful cholesterol oxidation compared to those who did not take olive oil, and it is believed that this occurs due to the antioxidant properties of olive oil, but it is worth noting that this study is not sufficient to confirm this, and there is still a need. To more evidence to prove it.

Benefits of olive oil for the heart and arteries

Olive oil is likely to reduce the risk of heart disease. A study published in BMC Medicine in 2014, conducted on 7,200 women over the age of 55, showed that when consuming olive oil as part of the Mediterranean diet, the risk of developing cardiovascular disease was reduced by 35%. The risk of death associated with cardiovascular disease is also reduced by 48%, and the study indicated that consuming 10 grams of extra virgin olive oil daily, which is approximately one tablespoon of it, reduces the risk of developing cardiovascular disease by 10%, and the risk of associated death. Cardiovascular disease, by 7%.

Benefits of olive oil for high pressure

Is known as blood pressure ; It is a measure of the force of blood pushing against the wall of blood vessels, in the case of high blood pressure , this pushing force is very high steadily, and there are several people at risk of developing high blood pressure; Such as pregnant women, obese people, smokers , people over the age of 35, and those who consume large amounts of salt , fats, and others.

As for the role of olive oil in lowering blood pressure, this oil contains large amounts of oleic acid. Which is considered to be monounsaturated fat, in addition to secondary components; Plant sterols and triterpenic compounds; Present in smaller quantities, as these compounds give vital properties to extra virgin olive oil; It has a blood pressure lowering effect through its influence on several factors related to pressure. As constriction of blood vessels ,  it is worth noting that arteriosclerosisIt is considered the primary health problem in developing countries, but with regular consumption of olive oil, it can reduce both the diastolic blood pressure and the systolic blood pressure, which may reduce the risk factors for its development, so there is current evidence that proves the clear effect of olive oil in reducing blood pressure. 

Benefits of olive oil for slimming

Eating olive oil in moderate quantities, and consuming it in the same quantity as a substitute for saturated fats in the diet to obtain its multiple health benefits, is beneficial for weight loss. Although it contains high calories, experts believe that following the Mediterranean diet, which is rich in olive oil , helps increase the level of antioxidants in the blood, which may positively affect weight loss .

In 2019, the European Nutrition Journal published a study conducted on overweight women who followed a calorie-restricted diet, and they were given a breakfast containing large amounts of fat, including a diet in which calories were determined by following a dietitian, and adding approximately 25 milliliters of the oil; One group of them was given olive oil, and the other was given soybean oil , and the results showed after 9 weeks that both groups lost weight, while the weight loss was greater for those who consumed olive oil, and the fat loss was greater compared to the soybean oil group by 80%, and the researchers recommended the introduction This oil is for low-calorie regimens for the treatment of obesity, and one study showed that those at high risk of developing cardiovascular disease follow the Mediterranean diet Which contains large amounts of extra-virgin olive oil has been associated with higher levels of antioxidant capacity in the blood, and with weight loss. 

Scientific studies on the benefits of olive oil

• One of the preliminary studies published in Nutrients in 2018 indicated that an increase in olive oil intake is linked to improved bone health , as the nutrients that were consumed by 523 women aged 23 to 81 years, such as calcium, vitamin D, and olive oil were evaluated. 
• The results of the study marked an increase in bone mineral density among the group that consumed higher amounts of olive oil compared to those who consumed less quantities. 
• A comprehensive analysis of several studies published in the British Journal of Nutrition in 2014 showed a sample of nearly 140,000 people; That eating olive oil reduces the risk of stroke , and it is worth noting that strokes usually occur due to an imbalance in blood flow to the brain, due to the presence of a blood clot or bleeding, and it is one of the most common causes of death after heart disease.  
• A preliminary study published in ACS Chemical Neuroscience in 2013 showed that consuming extra virgin olive oil can help reduce the risk of developing Alzheimer's disease by reducing the accumulation of amyloid beta and tau proteins  and the formation of plaques  in the brain, where the study was conducted on a group of laboratory mice, in which it was observed that a substance called Oleo canthal, which is present in excellent virgin olive oil, was linked to a reduced risk of developing Alzheimer's disease. 
• It is worth noting that Alzheimer's disease is considered It is one of the most common neurological diseases in the world. A preliminary study, published in the journal Plos One in 2011, was conducted on 12,059 people with an average age of 37.5 years, in which the types of fats they consumed were monitored, and the results showed that those who consumed unsaturated fats such as olive oil were less likely to suffer from depression , compared to consuming unhealthy fats. 
• Such as those found in fast foods, which have been observed to increase the risk of depression .  
• A study published in Endocrine, Metabolic and Immune Disorders in 2018 showed that consuming extra virgin olive oil could help prevent liver disease and improve its health . 
• As it helps reduce Hepatic Steatosis, cirrhosis , inflammation, oxidative stress, and many other liver problems.  
• A study published in Gut magazine in 2015 was conducted on a sample of 25,639 men and women between the ages of 40 to 74 years, and the study showed that increasing the intake of olive oil may help reduce the risk of exposure to ulcerative colitis because it contains oleic acid . 
• It should be noted that ulcerative colitis is an inflammatory bowel disease. 

The nutritional value of olive oil

The following table shows the nutritional value found in 100 grams of olive oil:

Damage to olive oil

The degree of safety of olive oil

Olive oil is often considered safe when consumed in moderation, equivalent to 14% of daily calories or two tablespoons per day, and extra virgin olive oil can be safely included as part of the Mediterranean diet, up to one liter per week .

Precautions for using olive oil

There are some groups that must be careful when consuming olive oil, and we mention the following:

• Pregnant and breastfeeding women: It should be noted that there is insufficient information proving the safety of eating olive products during pregnancy and lactation, so it is preferable not to eat large quantities, more than those usually found in foods. 
• Diabetics: It is advised that diabetics check their blood sugar level before consuming olive oil. As it may lead to a decrease in blood sugar level. 
• People who will undergo surgery: Olive oil can affect blood sugar during and after surgery, so it is preferable to stop taking it two weeks before the surgery. 
• People prone to allergies: Although olives are rarely affected, those who suffer from it may have some symptoms, such as: sinus swelling and headache, increased head pressure, sneezing, congestion , asthma, excessive cough, and other symptoms. 

Types of olive oil

There are several different types of olive oil, which have been classified by the Department of Agriculture in the United States depending on: flavor, aroma, pH, and the absence of impurities in it, and we mention in the following these types:

• Extra virgin olive oil:  which is the best of these types, has an excellent taste and aroma, and its fatty acids content is very low, reaching 0.8 grams or less per 100 grams of oil, and it is worth noting that it is also characterized by high Smoke Point It is the temperature at which the oil begins to emit a significant smoke, and therefore it can be used in various cooking methods. 
• Good virgin olive oil:  which has a good taste and aroma, but differs in its content of fatty acids , as it may reach two grams or less per 100 grams of oil. 
• Pure olive oil:  which is considered one of the types that is not suitable for human use without treatment, as it has a weak taste and aroma, and is not included in food use. 
• Olive oil:  It is a mixture between good virgin olive oil and refined oil. 
• Refined olive oil: It is a mixture of refined oils, but with restrictions on the refining process.

Common questions about olive oil

Are there benefits to drinking olive oil before bed

There are no studies that indicate that olive oil provides special benefits when consumed before bed.

Are there benefits to drinking olive oil with food?

It is believed that adding a little fats to salads or vegetables may help digest them and better absorb the nutrients available in them, and although there are not enough studies to confirm this, a small study published in the American Journal of Clinical Nutrition that included 7 healthy people found that when eating Vegetables without adding fats, the amount of alpha and beta-carotene that reaches the blood from vegetables is few, but when eating salads with sauces that contain fats, the amount that reaches the blood of carotenoids is greater, and it should be noted that this study is small and uncertain, and there is still a need For more evidence to confirm this. 

Is there a relationship between olive oil and vitamin D.

Olive oil does not contain vitamin D, but it can be said that vitamin D is one of the fat-soluble vitamins, and therefore it is believed that taking it with fats - such as olive oil - may help its absorption into the body, but that is not certain, and it is still there. This effect needs to be studied better to confirm it.