Olive oil is one of the healthiest kitchen basics you can have around. Few other simple ingredients have so much scientific evidence supporting their efficacy when it comes to long-term health.

No matter what diet you are on, you must include ample amount of olive oil in your daily cooking. Olive oil has been proven to improve long-term health by reducing your risk for chronic diseases like heart disease, and its benefits extend to gastrointestinal health and metabolic health as well.

Here’s everything we know about the most important health benefits of olive oil.

benefits of olive oil

1. Olive Oil Is a Super-Fat With Incredible Long-Term Health Benefits

In a nutritional climate where fats and oils have been blamed for everything from heart disease to obesity, olive oil rises above the fray to the point where it can be labeled as a superfood.

We’re talking about extra virgin olive oil, not cheap imitations diluted with more refined versions of the real thing; More refinement means fewer nutrients, and sometimes chemical residues, so it’s important to buy the good stuff if you want the benefits.

2. Olive Oil May Help Ulcers

With properties across the board to protect against common health problems, extra virgin olive oil may also help prevent ulcers by creating an environment that discourages the bacteria that cause this common problem (1). In fact, taking just 30 grams daily for two weeks in a test group with ulcers helped eliminate the bacteria in up to 40% of participants (2).

Olive oil is composed of 26% saturated fat, which is rich in omega-3 and omega-6 fatty acids. The other 73% is oleic acid, a monounsaturated fat known for its anti-inflammatory properties and positive effects on C-reactive protein (CRP) readings (3).

3. Olive oil is relatively stable at high heat, which makes it a great choice for cooking

After heating olive oil for 36 hours at 350˚F, researchers concluded that the oil maintained its molecular structure and remained safe to consume (4).

When you examine oils for health properties, you may find coconut oil to be comparatively unimpressive, but extra virgin olive oil is packed with antioxidants, antibacterial agents, anti-inflammatory properties and even anti-carcinogenic compounds. gets filled.

4. Olive Oil Contains Powerful Antioxidants

Rich in biologically active antioxidants, olive oil can help fight serious diseases, increasing your chances of staying healthy. At least 30 phenolic compounds help protect your body from imbalances that can lead to physical degeneration (5, 6).

Preventing cholesterol in the blood from being oxidized may contribute to reducing the risk of developing heart disease. (7) In one trial, young women with high blood pressure reduced the number by improving endothelial function in blood vessels, which reduced the likelihood of heart disorders.

Laboratory studies show that compounds in olive oil actually kill cancer cells in test tubes (7). Disease (8).

5. Olive Oil Fights Bad Bacteria in Your Gut

Helicobacter pylori, the bacteria that results in stomach ulcers that can lead to stomach cancer, tends to retreat in the presence of olive oil, as do other potentially harmful bacteria (9).

6. Olive oil reduces inflammation

The association of chronic inflammation with serious diseases is well known, and the antioxidants in this oil suppress the expression of genes associated with the inflammatory response (10).

People who follow a Mediterranean diet rich in olive oil have historically enjoyed overall good health at much higher rates than those who do not consume olive oil; Many studies have been done to find out the reasons for this.

Reviewing these findings from trials and studies will reveal why extra virgin olive oil may be a wise choice in your diet.

7. Olive oil reduces risk factors for heart disease

It is effective for lowering blood pressure, which is a reliable predictor for a higher risk of developing heart disease (11, 12). Another benefit includes the presence of oleocanthol, a component scientists believe keeps LDL cholesterol in the blood from oxidizing (13, 14).

8. Olive oil may maintain brain function as you get older

Results of a randomized clinical trial with subjects consuming a diet high in extra virgin olive oil identify several beneficial effects on brain function. (15)

Another study on mice indicated that compounds in olive oil help dissolve amyloid plaques that accumulate inside brain cells, and are associated with Alzheimer’s disease. (16) Mice also navigated mazes more efficiently and showed signs of improved memory when fed olive oil. (17)

9. Olive oil also helps prevent metabolic disease

A diet rich in olive oil has been shown to reduce the risk of developing type 2 diabetes by up to 40% (18). Several studies confirmed a positive effect on blood sugar levels, resulting in improved insulin sensitivity (19).

10. Olive oil will not make you gain weight

When 7,000 Spanish college students ate more olive oil than normal over 2.5 years, the change in diet could not be related to weight gain (20). Another 3-year study with 187 adults found a drop in weight along with an increase in antioxidant levels (21).

Peripheral dietary factors may have some influence on the results in such studies, but all findings were reached with subjects consuming moderate amounts of extra virgin olive oil.

For centuries, the process of extracting oil from olives has been reassuringly simple: ripe olives are pressed between stone surfaces with mechanical force, then the oil is separated from the vegetable matter and liquid before bottling.

11. Olive Oil Can Fight Inflammation

Olive oil has long been suspected of having strong anti-inflammatory properties, as it combats many chronic diseases (such as heart disease) that are associated with chronic systemic inflammation.

Recent work published in the prestigious journal Nature detailed an analysis of the biochemical effects of olive oil as it relates to inflammation (22,

RThe researchers were able to demonstrate that, although olive oil contains different molecular compounds, the effect is similar: inhibition of specific enzymes associated with an inflammatory process in the body which may explain part of olive oil’s anti-inflammatory effects. .

Of course, you can’t get the same benefits of olive oil from just taking ibuprofen every day, so olive oil clearly offers more than just this specific enzyme inhibition.

12. Olive oil can help protect your liver from fat storage

One of the biggest health threats from a poor diet is the gradual accumulation of fat in your liver—a condition known as nonalcoholic steatohepatitis, also known as fatty liver disease.

But, with the rise of the Western diet, doctors saw the same disease in people who didn’t consume alcohol: nutritionists link it to the negative effects of a high-fat, high-sugar, high-refined carbohydrate diet. Common in western countries.

Emerging research now suggests that olive oil may help protect your liver from the liver damage found in fatty liver disease. ,23,

olive oil side effects

Olive oil is safe, but make sure you are getting pure olive oil. Some modern manufacturing plants use chemicals to extract olive oil, so it’s important to make sure you know what you’re getting. Mixing quality olive oil with undesirably processed substandard oil is a way to increase profits, and in these cases, the end result will not provide the antioxidants and substances associated with the health benefits listed above.

Even if a product is labeled “extra virgin olive oil,” it may be diluted with chemically extracted oils, spending more time and money getting the right stuff if necessary. Worth it.

Many of the fats and oils available on today’s market deserve a bad rap, including trans fats commonly found in junk food and some highly processed seed and vegetable oils, such as canola oil and grapeseed oil.

use of olive oil

Most studies recommend at least one to two fluid ounces per day. From both observational research and intervention studies where olive oil is “prescribed” to reduce the risk of chronic disease, we have a pretty good idea of ​​the minimum amount of olive oil needed to get the benefits for your health. Is.

Studies that have found benefits from olive oil interventions typically use “doses” of between 25 and 50 mL (about one to two fluid ounces) per day (24, That dose translates to about two to four servings of olive oil per day.

There is no upper limit to the intake of olive oil. There does not appear to be an upper limit to olive oil intake; Participants in an ongoing study on the Mediterranean diet and heart disease received one liter of olive oil each week, and were instructed to use it “liberally” in cooking and as a salad dressing (25,

Observational research generally suggests that the more olive oil consumed, the better. Although less than a specific amount is helpful, when it comes to olive oil, more is better. Shoot for at least 40 mL, or 1.4 fluid ounces, every day.

Benefits of Olive Oil Frequently Asked Questions

Q: How much olive oil should you be consuming per day?

A: Scientific research indicates that, on a the minimum, You should try to get 25-50 ml of olive oil daily. This translates to about one to two fluid ounces of olive oil per day.

Seriously, this is a minimum amount, not a recommended amount. As there seems to be no upper limit to the health benefits of olive oil, the rule for now should be that more is better.

Q: Is olive oil bad for you?

A: Quite the contrary, actually. Virtually every aspect of olive oil is beneficial, and it is difficult to name any area of ​​health where there is not some evidence that olive oil provides positive benefits.

Olive oil has been most studied as a way to reduce the risk of heart disease, but other research has found it maintains cognitive function in older adults, fights obesity, and supports liver health. Improves and reduces inflammation. So far, research hasn’t identified any upper limit to olive oil consumption, so feel free to use it liberally on a regular basis.

Q: How long does olive oil last?

A: Olive oil, when taken care of, can last at least several months even after opening. To ensure that your olive oil stays as fresh as possible, and retains as much of its antioxidant properties as possible, buy olive oil that comes in an opaque or tinted container, and store it in a cool, dark place. Store in

Q: Can olive oil help with digestion?

A: Some of the most exciting frontiers of research on olive oil uses are actually related to less-common applications such as addressing digestive problems. A very interesting study published in 2013 used olive oil probiotics To combat dyspepsia in a small group of volunteers (26,

The scientists in charge of the study hypothesized that the antioxidant properties of olive oil contribute significantly to the improvement in symptoms, but that the interaction with the probiotics is the most important measure.

Although more research needs to be done, taking olive oil along with probiotics may be a great way to ease indigestion without the side effects of some of the more common treatments for indigestion.

Direct sunlight, oxygen and heat are the main enemies of the antioxidants in olive oil, so avoid exposing the oil to them whenever possible.

Connected: Our best olive oil picks

Summary

When it comes to long-term health benefits, it’s hard to beat olive oil. Almost any diet can benefit from including olive oil, and it’s especially helpful to swap out the unhealthy fats in olive oil with healthy fats.

Good scientific evidence indicates that olive oil may reduce your risk of heart disease, and it has also been studied for improving glucose control, maintaining healthy cognitive function, and reducing inflammation in your body.
Because of these long-term health benefits, it is worth your time to seek out high-quality olive oil and include it regularly in your diet.