Top 10 Health & Weight Loss Benefits of Olive Oil
Originated in the lands of Mediterranean Basin, Olive oil serves the best when it comes to health. Extracted by pressing Olives, this oil is used for cooking and drizzling over salads. Olive oil has a unique and well heeled texture which succours ideal for body massages.Olive Oil is the finest oil to be applied on skin and hair as a beauty boon. It reduces the chance of having cardiovascular diseases and also extricates a lot of weight from the body.
This magnificent secret is becoming popular and is being admired all over the world. It provides a light and pungent flavor to the food, making it healthy and tasty. Indians are getting dragged towards this unique oil not only because of its texture and taste but also for the health benefits which it holds.
It’s vast health benefits are making any other oil stand nowhere against Olive oil. It has nutrient content which can heal a lot of diseases related to the brain, stomach, pancreas, kidneys, lungs, heart, fetus and skin. It can also be applied to the hair and skin to prevent ageing and hair loss. If you start counting the benefits of olive oil, then there is no end to it.
Nutritional Fact Of Olive Oil
| Amount Per |
1 tsp (4.5 g)1 tablespoon (13.5 g)100 grams1 cup (216 g) 100 grams
Calories : 884
% Daily Value*
Total Fat 100 g 153%
Saturated fat 14 g 70%
Polyunsaturated fat 11 g
Monounsaturated fat 73 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 1 mg 0%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Kinds of Olive Oil
Before we get down to the health & weight loss benefits of Olive Oil, let’s first understand the grades of olive oil that exists along with their pros and cons. Each variant of olive oil is different from other in terms of flavour, concentration of vitamins and minerals, chemical composition and use. The first grade oil begins with extra virgin oil, followed by virgin oil and lastly refined oil. These grades are defined in terms of their ways of extraction.
Cold pressing is a common technique used for extracting oil directly from the fruit. Extra virgin olive oil and virgin olive oil is extracted directly by crushing the olives. It helps in retaining the flavour, minerals, composition and original taste of the fruit. The oil which undergoes chemical solvents and is blended with refined olive oil loses its originality as well as high quality.
1. Extra Virgin Olive Oil
It is the purest form of Olive Oil one can buy. It is created by cold pressing and grinding olives to get a fine juice out of it. The process is done under 24 hours of plucking the fruit and extracting the juice from olives. It undergoes no processing or chemical reactions making it unrefined and of highest quality. It has a bright green texture and a strong flavor of olive with just 1% of oleic acid. It protects against heart diseases, inflammation and bad cholesterol from oxidation. It is considered to be the best and most expensive among all the oils in the market. It is rare to find and is available only in certified organic centres which harvest olives.
2. Virgin Olive Oil
It is also created by cold pressing and contains less than 2% of acidity. It is regarded to have a premier taste and flavours out of all the oils. It is a cheaper version of extra virgin olive oil.The olives used are most exposed with a natural environment making them more acidic and over reaped. It is not fit for human consumption or intake. That is why it is used for applying on skin, hair and for massage.
3. Blended Olive Oil
It is known as blended Olive oil because it is a mix of two types of olive oils. Common blend ratios are 85% refined and 15% Virgin Olive Oil. Mostly it is a blend of virgin production oil and refined oil. Oils such as Soybean, Canola, Grapeseed, Sunflower are added because they are low cost and have mild flavour. This oil is popularly used by restaurant chefs and manufacturers for high heat cooking.
4. Refined Olive Oil
It is produced by chemical processing of virgin oils which includes heating, filtration and adding chemicals making them refined olive oil. It has an acidity of less than 0.3% providing them a longer life. It is also known as “Light Olive Oil”. It has a higher smoke point than other olive oils.
5. Pomace Olive Oil
Once the extraction of olive oil from the olives is done, 6-8% of oil still remains in the pulp of olives. This pulp of olives is known as pomace olive oil. It undergoes a few chemical reactions and is finally ready to use. It is considered to be good for cooking. It is the cheapest of all the olive oils. Although it is extracted from olive pulp but is still not counted as the best.
As now we have a clear picture about each variant of olive oil , let’s now move ahead towards the top 10 health & weight loss benefits of olive oil.
“One size does not fit all” is an old saying yet true. Each body has different eating habits, digesting habits, type of body, age, medical history,genes and a lot more factors responsible for the type of body one carries.While going for weight losing steps such as yoga, exercise, zumba, cardio, gyming etc. one has to keep a check on the food intake as well. Consuming the wrong set of ingredients and not maintaining a proper diet can drain all the efforts. Using olive oil instead of a normal refining oil can make things go in a better direction.
Benefits of Olive Oil
1. Helps in shedding weight
Obesity is due to the excessive fat present in our body.It happens when the amount of fat consumed in our body is more than the energy expelled.Some body requires less amount of fat to gain energy while others need a lot of fat to reach that level.One should always take care of the intake of food. Also a major cause is lack of nutrients which are required.Olive oil is coated with omega fats and monounsaturated fatty acids. These fatty acids work upon the fats in our body and help in losing weight. It also works upon the gastrointestinal tract to provide smooth digestion in the body. Smooth digestion helps in losing weight at a fast pace. Every morning one should have a tablespoon of olive oil with a teaspoon of lemon juice, this helps in burning the belly fat, staying slim, preventing hunger pangs and increasing longevity. Replace your refined cooking oil with Olive oil and while having salad drizzle olive oil on it. Extra virgin olive oil is the best for reducing weight.It becomes easy to consume a lot of vegetables because of its great taste.Thus, olive oil acts as a catalyzer towards your journey to lose weight.
How does Olive Oil work with the stomach ?
When Olive oil reaches the stomach it reduces the reflux of food from the stomach to oesophagus.As a result it takes time for the food to reach the duodenum providing a sensation of fullness and also giving time for the intestine to absorb and digest the food slowly. Olive oil provides gastric motility to the digestive system. Olive oil also ensures the bile drainage such that it empties the gallbladder thoroughly.It helps in emulsifying the gall stones and stimulates the digestion of lipids.Olive oil is also suggested in diseases related to the pancreas such as pancreas failure, chronic pancreatitis, malabsorption, etc.Therefore, Olive oil is a kind of fat which is digested and absorbed very easily, it consumes various nutrients such as Calcium, Iron, Magnesium, etc. and provides them to the body.
2. Prevents diabetes
Diabetes is a metabolic disease and is considered to be the sixth major cause of death all around the world.It is not only related to insulin but also damages liver.Diabetic patients are mostly advised to have a diet rich in fiber. They are advised to have fruits and vegetables which are rich in fibre. They need to avoid carbohydrates and saturated fats. Intaking olive oil will help in gaining unsaturated fats and keeping blood sugar in control. It will also work on improving the insulin sensitivity. According to some studies, olive oil helps in curing 40% of type 2 diabetes. Thus, olive helps in healing the diabetic patients.
3. Cures Brain Cells
Olive Oil helps in protecting the memory and improves learning ability. Omega 3 and Omega 6 are essential for brain functioning. Extra virgin olive oil is good for the brain. It reduces the risk of the most common brain disease Alzheimer’s. Olive oil protects the brain tissues by stopping the formation of beta amyloid plaques and neurofibrillary tangles.Neurofibrillary tangles are majorly responsible for the dysfunctioning in the brain which leads to the symptoms of Alzheimer’s. Olive oil works in a very unique manner by reducing brain inflammation and activating autophagy. Autophagy breaks down all the toxic and intracellular debris present in the brain.After a certain age the body demands fatty acids to maintain the cell membranes of the brain.Olive oil consisting of monounsaturated oil helps the brain cell membrane to function properly.
Arteriosclerosis is a situation in which the patches of cholesterol get stuck to the walls of arteries,stopping the blood flow to reach to the different parts of the body such as the brain and heart.It can cause paralysis attack and even a cardiac death when it gets triggered. Olive oil prevents blood clotting and platelet aggregation. Therefore, consumption of Olive oil is good for the brain.
4. Good for Heart
Nearly 18 million people die every year due to cardiovascular diseases out of which 85% die because of heart strokes. Heart strokes have become a very common cause of deaths all around the world. A study was conducted which showed the least amount of heart stroke cases were of Mediterranean Basin. The reason being they use olive oil for cooking food, dressing salads, applying on skin,etc. Extra virgin olive oil was protecting them from heart diseases and keeping them healthy.Olive oil helps in preventing the blood clotting, accumulation of bad cholesterol from oxidation, lowers inflammation and enhances the lining of blood vessels. As Olive oil is rich in MUFAs, it prevents LDL leading to less strokes. Consuming two tablespoons of extra virgin olive oil lessens the risk of heart diseases due to antioxidants such as oleuropein and oleocanthal. Thus, Olive oil helps in reducing heart diseases.
With change in lifestyle, people are fond of smoking cigarettes,eating low calorie food, intake a lot of fats and creating health issues such as high blood pressure. It causes major issues with the arteries which supply blood to the heart, kidney and brain.Regularly consuming olive oil in a right manner stabilizes the blood pressure.
5. Prevents cancer formulation
After heart disease the most common disease which is a major cause of death for the people all around the world is cancer. According to the International Olive Council ,diet and formation of cancer cells share a relationship with each other.Oxidation of cells is a major cause of cancer. There are three types of cancers which are associated with diet, colon-rectal, prostate and breast cancer. It happens due to unwanted growth of cells. Olive oil consists of a natural content known as “oleuropein” which prevents women from getting infected by breast cancer. A lot of research has been done and it was found that the compounds present in olive oil have the capacity to fight with the cancer cells. Having a healthy diet consisting of olive oil can prevent cancer up to some extent. When a toxin attacks the DNA of our body it directly causes harm to the liver.To prevent such a situation a body needs to have a lot of Vitamin and Antioxidants which are available in olive oil. It has been discovered that the fatty acid in Olive oil lowers the production of prostaglandins derived from arachidonic acid, which plays a notable portion in the production and further development of cancer tumours. Thus, olive oil is proven to be effective in different stages of Cancer formulation.
6. Aging and Skin
There are a few ageing related diseases which are interrelated with the diet and food one follows in a daily routine.Osteoporosis and Deteriorated Cognitive function are known to be aging diseases.In Osteoporosis, there is a reduction of bone tissue mass in the body creating a brighter chance of getting a fracture. It generally occurs either in the middle age or at an old age. At this age most of the women also face problems related to calcium.
Olive oil helps in bone mineralization and bone calcification. The more olive oil is consumed it helps in curing Osteoporosis at a fast pace. After a certain age the body demands fatty acids to maintain the cell membranes of the brain.Olive oil consisting of monounsaturated oil helps the brain cell membrane to function properly.
Every skin has two layers, inner one known as dermis and outer one known as epidermis. With exposure to sun, heat and wind ,skin gets damaged although it heals itself with time but a few traces still gets remained.Skin undergoes a lot of changes like sometimes it becomes fatty or thin or thick or elastic or cracked. There is a need for taking proper care of the skin to maintain it’s glow and health.
Olive oil’s lipid profile is much similar to the skin. Olive Oil contains Vitamin A, K ,D and E which helps in oxidizing the skin.Olive oil removes the tiny ailments of skin such as Acne, psoriasis and seborrheic eczemas.Oleic acid in olive oil provides continuous oxidation to the skin. Thus, applying olive oil on the skin boosts the skin cells. Applying a face pack made with lemon juice, olive oil and salt works instantly on the skin.
7. Antioxidant Qualities
Oxidation is something which the body produces at times on its own.In such cases our body creates antioxidants to deal with it and to maintain the balance. Sometimes, the body is unable to deal with the oxidation leading to damage of normal cells and even death for that matter. Cells are coated with a cell membrane made up of a lot of fats and cholesterol. Olive oil helps in delaying the process of oxidation to protect the cells .
Olive oil is an antioxidant composed of Vitamin E, carotenoids and phenolic compounds.As olives are grown and survived with oxygen , it naturally has antioxidants to deal with the oxidation.Thus, it enhances the immune system and helps to resist with infections and inflammation.
8. Boosting Immunity System
Immune system of a body prevents the body from microorganisms, parasites. toxins, bacteria, viruses, etc. In case t the body loses vitamins and minerals, the immune system becomes weak. Innate in our body protects from microorganisms and foreign substances.A common inflammatory immune disease is Rheumatoid arthritis. New studies have found that consumption of olive oil on a daily basis can help reduce the chances of getting infected by Rheumatoid arthritis and works well with joint pains and swelling.Properties of olives like antioxidants and anti inflammatory omega 3 fatty acids help the disease to get cured.Such patients should mix fish oil and olive oil for better results.
9. During Childhood and Pregnancy
It has been observed that mothers which provided proper supply of Vitamin E to the fetus, resulted in having a baby with great height, weight and behavior. When a baby enters into the world, its body fights with the oxidative stress present in the atmosphere. Thus, the amount of and type of diet a mother is consuming gets reflected on the growth of the baby.
If a mother has inculcated Olive oil in her diet, the Vitamin E will get stored in the breasts. So that during breastfeeding, the vitamins can get transferred to the baby. It will help the body to get mineralised, develop properly and to fight against childhood diseases like hypercholesterolaemia and atherosclerosis.
Thus, it is very important for a mother to have a proper diet during and after her pregnancy. She needs to have a nutritional diet rich in Vitamins and protein to her baby fight against oxidation. Thus, consuming olive oil and applying olive is proved to be beneficial for the baby as well as the mother.
10. Healing Scalp & Hair Growth
Having a scalp massage with olive oil and keeping it for 20minutes before washing helps with scalp irritation and dandruff issues.Due to rich content of Vitamin E in olive oil, it helps hair with smoothing and strengthening. One can use olive oil as a scalp moisturizer, by mixing it with honey and rich egg yolk. Regular consumption of olive oil prevents hair fall, reduces split ends, heals scalp and promotes strong hair. The best degree of olive oil to be applied on the hair would be Extra Virgin Olive oil with rich vitamins and minerals.
Make sure you do not apply a lot of olive oil because it may lead to damage to hair growth. Just 2 tablespoons of olive oil is sufficient.You can also go for shampoos which are rich in olive oil for washing your hair.
Quick benefits of olive oil
- Removes car grease or paint from hands
Take 1 teaspoon olive oil and 1 teaspoon salt or sugar. Now rub the mixture on the hand and fingers wherever the grease is stuck and finally wash it off with water.
- House furniture polish
Mix 2 teaspoons of olive oil and 1 teaspoon of lemon juice in a spray bottle. Shake the content and spray it on your furniture. Leave it for a minute or two, then wipe off with a towel, and see your old furniture revive its original sheen.
- Dissolves ear wax
Olive oil softens the cerumen impaction in the ear canal, which further goes deep into the inner ear canal. Olive oil helps soften the hardened wax chunks. Once sufficiently softened, the wax gets broken down into smaller and softer pieces, and often moves to the outer edge of your ear canal, making it easier to clean.
Thus, olive oil is a treasure and cure for a lot of diseases. It has the properties to heal the body by providing essential nutrients to the body. Olive oil helps in shedding the weight, recovering from Diabetes, curing tumor ,preventing cancer,reducing cholesterol, working on brain cells and providing proper digestive and immune system to the body.It is also good in pregnancy as well as for new born babies. It helps to grow hair faster, smoothens the skin, delays aging and brings glow to the skin. Olive oil when taken properly can act as a boom to the body by nourishing it.Thus, Olive oil is an all rounder oil which everyone should add in the basic diet. It will not only help in curing a lot of diseases but will also save a lot of money, as the old saying – “Health is Wealth”.