Whether you’re garnishing a soup or a salad, olive oil is one of those ingredients that makes everything taste good. It’s also perfect for frying, as long as you use high-quality olive for cooking.
However, olive is more than just a marinade, dressing, or cooking ingredient; it’s also rich in vital nutrients and compounds. When consumed in moderation (a serving is about one tablespoon of oil), olive oil is a key ingredient in highly rated healthy eating plans like the Mediterranean diet. It is generally considered one of the best foods for longevity. I can find it.
What exactly does olive oil offer that makes it a complete superfood? Nutritionists describe olive most notable health benefits, from its anti-inflammatory properties to the heart-healthy fats it contains.
Health Benefits of Olive Oil
Olive oil has several health benefits. Here are some of the ways olive can help keep you healthy.
Olive Oil Is Rich in Antioxidants
Adding olive oil to your meals is a delicious way to get your antioxidant fix. Olive contains powerful antioxidants like flavonoids, oleuropein, and hydroxytyrosol, known collectively as phenolic compounds, says Maddie Pasquariello, MS, RDN. ”
Antioxidants are a powerful part of the body’s defense system, helping to neutralize free radicals and protect cells from damage,” explains Pasquariello. Free radicals are molecules that, when present in large amounts, can cause oxidative stress, a significant factor in developing chronic diseases like cancer and type 2 diabetes.2 Eating a diet rich in antioxidants is a smart way to protect your body from the effects of oxidative stress.
Olive Oil Helps Reduce Inflammation
Because olive phenolic compounds fight oxidative stress, they also reduce inflammation, says Pasquariello, since oxidative stress can cause significant inflammation (and vice versa). “Olive, especially extra virgin olive, also contains unsaturated fatty acids that reduce [inflammation],” he says. That’s because extra virgin olive is minimally processed, refined, or refined.
The central fat in olive is oleic acid, which inhibits cytokines (proteins that cause inflammation) and suppresses stress pathways that activate pro-inflammatory compounds.3 These anti-inflammatory effects are “notable for overall health” since “inflammation is associated with many chronic diseases, such as diabetes, heart disease, and obesity,” says Kristen Carley, MS, RD.
Olive oil contains healthy fats that lower blood cholesterol.
In particular, olive can help control blood cholesterol when used in place of saturated fats. (Reminder: Saturated fats, like lard, butter, and palm oil, are solid at room temperature.)
“Simply adding more olive to your diet won’t necessarily lower your cholesterol, but if you’re already eating foods high in saturated fats, replacing the unsaturated fatty acids found in foods like olive oil [is] a good start,” says Pasquariello. (It’s also worth noting that controlling cholesterol through diet goes beyond switching to olive , as foods like vegetables and lean proteins can have the same effect.)
Still, the cholesterol-lowering benefits of olive are impressive. According to Pasquariello, the unsaturated fats in olive can lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol. The latter “seeks out any ‘free’ cholesterol in the body to remove, thereby lowering total cholesterol in the blood,” he explains.
This is important because high cholesterol is a significant risk factor for heart disease, but replacing saturated fat (found in animal products) with olive (and eating other heart-healthy foods) can help reduce your risk.
Olive Oil Boosts Immune Function
Thanks to its high content of phenolic compounds, olive is an excellent food for a strong, healthy immune system. Phenolic compounds promote the production of white blood cells, immune cells that help control inflammation in the body, notes Carley. These cells also kill and fight off disease-causing germs, keeping you even healthier. Additionally
olive oil is an excellent source of vitamin E, an important nutrient and antioxidant that supports and improves immune function.