In recent years, nutritional trends have focused on the Mediterranean diet, especially on the benefits of olive oil. Scientific studies have shown that it helps prevent cardiovascular diseases and some types of cancer, and controls blood sugar, among other things.
Olive oil is distinguished from other vegetable oils by two main characteristics: it comes from a fruit and is edible at the time of production when the raw material is of good quality. This means that it does not need to be refined, comment Zamora Ardoy, Bañez Sánchez, and Alaminos García, from the Jaén Hospital Complex, in the text Olive oil: influence and benefits on some pathologies.
The most important quality of olive oil is that it preserves, without altering, all the components and properties of the olives as authentic juice of the olive fruit, highlighting its nutritional value and high vitamin power.
The flavor of this oil varies depending on the country of origin of the olive tree and the process used in its production. Extra virgin olive oil is pure, unrefined, and has not been treated in its process, which is why it is the most recommended because it has its properties at their best, says nutritionist María José Aguilar.
Properties of olive oil
Unprocessed olive oil contains vitamins A and, as well b-sitosterol, which helps in the intestinal absorption of cholesterol. In addition, although it is 100 percent fat, these are monounsaturated and unsaturated fats, which do not cause health damage and are not related to cholesterol.
Also, the fatty acids it contains are of the omega 3 type, which are not produced by our body but are necessary for its proper functioning. It also contains polyphenols and oleocanthal, which are only present in olive oil.
What is olive oil used for?
Extra virgin olive oil, particularly rich in monounsaturated fatty acids and bioactive compounds, has several health benefits. Most of them are scientifically proven since it is a food that has not been processed and has several properties.
The benefits of extra virgin olive oil are detailed below:
1. Helps control blood sugar Promotes cardiovascular health
Olive oil has been observed to help improve insulin sensitivity and maintain stable blood sugar levels, which is crucial in preventing type 2 diabetes.
2. It is anti-inflammatory
The polyphenols present in olive oil have anti-inflammatory effects, which are beneficial for overall health.
3. Promotes cardiovascular health
Regular consumption of olive oil is associated with a reduced risk of cardiovascular disease due to its ability to improve HDL cholesterol levels, also called good cholesterol; and reduce LDL cholesterol, known as bad cholesterol, says Eduardo López, an internist.
4. It has antioxidant properties
Antioxidants in olive oil, such as vitamin E and polyphenols, help fight oxidative stress and protect cells from any damage it causes.
5. It presents cognitive benefits
Some scientific studies suggest that regular consumption of olive oil may be linked to improved cognitive function and a lower risk of cognitive decline. In other words, it prevents mental deterioration.
6. Prevents cancer
The oleic acid content and the group of antioxidants contained in this oil stimulate the death of cancer cells, such as those that cause breast cancer.
7. Improves the immune system
Antioxidants, essential oils, and nutrients strengthen the immune system, so the constant consumption of these oils helps prevent diseases. Experts recommend accompanying it with a healthy diet.
8. Helps control blood pressure
Likewise, the antioxidants, phenolic compounds, and healthy fats it contains help strengthen cardiovascular health. It also helps regulate diastolic and systolic blood pressure.
9. Help capital health
The nutrients in olive oil help maintain capital health, which is why it is commonly found as an ingredient in hair products.
Why take it on an empty stomach
Consuming a teaspoon of extra virgin olive oil on an empty stomach could enhance its properties. For example, it would help stimulate the functioning of the gallbladder, which would prevent gallstones and dissolve those already formed. It would also be beneficial in cases of migraine and would protect the liver.
Olive oil is also said to have a satiating effect, while oleylethanolamide, a compound derived from oleic acid, accelerates metabolism and energy consumption. This is why it is said that this oil is used for weight loss.
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