When it comes to cooking, many of us have become accustomed to the typical cooking oils, such as corn oil or canola oil.
Unfortunately, these oils aren’t the healthiest out there, and many people have become wary of their effects on our health. Despite coming from vegetables or seeds, some of these oils are have been processed to the point of being stripped off of their organic flavor and nutrients. Most commercial vegetable oils also contain trans fats, which are known to increase the risk of developing heart disease.[1,2]
Luckily, there’s an equally common cooking oil that is actually good for the health – olive oil, which is chock full of nutrients that benefit overall health.
Olive oil originated from the Mediterranean region, which also happens to be home to one of the healthiest cuisines in the world. People who follow a traditional Mediterranean diet are less likely to die from coronary heart disease, and they tend to have longer lifespans compared to the rest of the world. In one study, the high consumption of extra virgin olive oil is believed to play a key role in the longevity of centenarians living in Palermo, Italy.[3,4]
If you’re wondering why olive oil is so good for our health, here are the scientifically proven benefits of consuming olive oil.
- It’s Loaded with Antioxidants
Olive oil is exceptionally high in antioxidants, such as polyphenols and vitamin E. These potent antioxidants play a key role to olive oil’s healthiness, as they efficiently combat the harmful effects of free radicals.
Free radicals are the unstable atoms that damage your cells by causing oxidative stress. Your cells are constantly exposed to these free radicals – and even more so under the exposure to toxic chemicals and air pollution, or from unhealthy lifestyle choices, such as drinking too much alcohol, smoking, chronic stress, or consuming too much fried food.[5]
A higher incidence of oxidative stress is linked to a higher risk of developing chronic diseases, such as Alzheimer’s, cardiovascular diseases, autoimmune disorders, diabetes, and age-related vision decline.
Plant-based foods are especially high in these antioxidants, and that includes olives.
As mentioned earlier, people who follow the traditional Mediterranean diet, which has a high consumption of olive oil, generally have longer lifespans and lower rates of cardiovascular diseases. In one major study, Mediterranean diets were found to have reduced heart attacks, strokes, and death by up to 30%, of which the higher consumption of olive oil was credited as a key factor.[6]
Extra virgin olive oil, which is the least processed variant, contains the highest concentration of phenolic antioxidants compared to refined and virgin olive oil.
- Has Strong Anti-Inflammatory Substances
Olive oil is also a powerhouse of anti-inflammatory compounds, which is another key component of its health benefits.
Inflammation is actually your body’s natural way of fighting against potentially harmful invaders, such as bacterial or viral infections, injuries, and toxins. Once these invaders enter your system, your body’s inflammatory response is triggered, releasing antibodies and increasing blood flow to the area of concern.[7]
Unfortunately for some people, inflammation can become persistent. This is called chronic inflammation, which had also been dubbed as a “silent killer” as it is subtle and hard to diagnose. Chronic inflammation is systemic, and over time, can increase your risk of developing chronic diseases.
To keep your body’s inflammatory response stable, following a healthy and active lifestyle is the key. This includes following a clean diet filled with anti-inflammatory properties, which mostly comes from organic food – and not from processed food, which is often devoid of nutrients, despite having high calories and carbohydrates.
Several studies have explored the potent anti-inflammatory activities of olive oil. In one review, the high consumption of olive oil (as observed in the Mediterranean diet) was associated with a lower incidence of chronic inflammatory diseases.[8]
- It Can Protect You Against Heart Disease
Unlike other cooking oils, olive oil is rich in heart-healthy monounsaturated fats, which promote good cholesterol (HDL) levels in your blood stream. This is in comparison to commercial cooking oils, which are high in bad cholesterol-promoting saturated fats.
HDL (high-density lipoprotein) cholesterol is called the “good cholesterol” because it flushes out the bad cholesterol LDL (low-density lipoprotein). The latter makes up the majority of your body’s cholesterol – in excess, LDL cholesterol tends to buildup in the walls of your blood vessels, increasing your risk of developing strokes or a heart attack. Thus, it is crucial to keep your LDL cholesterol levels balanced out by consuming more HDL cholesterol.[9]
Another way olive oil protects heart health is through its antioxidants, which prevents the oxidation of LDL cholesterol, which happens when they come in contact with free radicals. LDL oxidation is especially harmful as it makes the cholesterol molecules reactive with surrounding tissues, creating inflammation that leads to disease and organ damage in the long run.[10]
A higher consumption of olive oil was also shown to lower blood pressure levels. In one study, olive oil was found to have decreased the need for blood pressure medication by up to 48%![11]
- It Can Protect You From Neurological Diseases
Multiple studies have also confirmed that olive oil is effective in preserving brain health.
In a study published in the Annals of Clinical and Translational Neurology, the consumption of extra virgin olive oil protects memory and learning, along with reducing plaque formation and neurofibrillary tangles, which are markers of Alzheimer’s disease.[12]
- It’s Great For Your Skin
Did you know that the ancient Romans and Greeks used to lather olive oil on their skin as part of their bath time? Even from these ancient times, people were already aware of the benefits of olive oil on our skin.
When applied topically, olive oil can help moisturize the skin and can actually kill off bacteria. This means that olive oil can potentially improve dry skin and treat acne breakouts.[13] In addition, the vitamins in olive oil, such as A, D, and K, can further enrich the quality of your skin.
Because olive oil is rich in antioxidants, it can increase your skin’s resistance from the harmful effects of free radicals and to an extent, UV ray exposure.
- It Has Anti-Cancer Properties
Thanks to its beneficial compounds, olive oil has been found to have strong cancer-fighting properties. One major evidence is the fact that statistically, European populations that follow the Mediterranean diet have lower incidences of cancer.[14]
For instance, squalene, a major component of olive oil, has been found to have tumor-inhibitory activities both in in vitro and animal studies.[15]
The main monounsaturated fatty acid in olive oil, oleic acid, was also found to successfully inhibit the growth of cancer cells through in vitro studies.[16]
The Different Types of Olive Oil
When you’re out grocery shopping, you may have noticed that there’s just more than one type of olive oil on the shelves. The differences between these olive oils come from the way they’re produced, and some are more nutritious than the rest. Here’s what you should know[17]:
- Extra Virgin Olive Oil. Extra Virgin Olive Oil is the purest type of oil, which retains all of the natural nutritional components of an olive. This also makes extra virgin the most flavorful of the bunch, which has made it a preferred dressing for salads or as a seasoning, although it can also be used for cooking. Many people consider extra virgin as the best type of olive oil, as it is the healthiest and most flavorful.
- Refined Olive Oil. Refined olive oil is the “regular” type of olive oil, which has gone through an extra step of refinement to remove any impurities, since they are made from olives that do not meet extra-virgin standards. This refinement process gives this type of olive oil a more neutral flavor and a paler color. Refined olive oil is still healthy, although not as potent as extra virgin. Refined olive oil is the more popular choice when it comes to cooking as it is able to withstand more heat and it tends to be cheaper.
- Pure Olive Oil. Contrary to its name, pure olive oil is most likely made from a blend of extra virgin and refined olive oil. It’s still healthy and delicious, but the name can be misleading.
- Olive Pomace Oil. Pomace olive oil is the lowest quality of olive oil and it is only recommended for high heat cooking. Pomace comes from the byproduct that remains after olives are pressed, which are made up of oil and water. This also means that it’s not as nutrient dense as extra virgin – though it still contains a good amount of unsaturated fats, vitamin E, and antioxidants.[18]
7 Different Ways To Use Olive Oil
Did you know that olive oil has other uses other than for cooking?
If you need more reasons to keep olive oil in your pantry, here are some ideas on how you can make use of this amazing product of Mother Nature.[19]
- As a skincare product
You can use olive oil to moisturize your face or as a mask to treat an acne breakout. However, don’t go too overboard, as too much can suffocate your skin and cause further breakouts!
- As a makeup remover
If you’ve run out of makeup remover, olive oil would make a great substitute, especially for waterproof mascara and eyeliner.
- For earwax removal
If you’re frequently experiencing earwax blockage, putting a few drops of olive oil in your ears before sleeping will help reduce earwax buildup.
- Shaving cream substitute
If you’ve run out of shaving cream, you can use olive oil to help your razer glide smoothly on your skin.
- As a hair mask
You can use olive oil to tame frizz as it can help moisturize your strands, leaving it shinier and healthier looking.
- For soothing chapped lips
Winters can be dry, and many will experience painful chapped lips. You can use olive oil to soothe and moisturize chapped lips.
- For the removal of stretch marks
You can try to use olive oil to help your stretch marks disappear. Rub a good amount of olive oil in the affected area every morning.
Conclusion
There’s a good reason why Mediterranean peoples regard olive oil as the “elixir of life”.
It’s rich in antioxidants, vitamins, and minerals that can protect your body from infections and chronic diseases. One major proof is that Mediterranean populations tend to have lower rates of heart disease and cancer compared to the rest of the world.
Olive oil can also serve a wide variety of uses aside from cooking, such as skin care, hair care, and even for ear wax removal. Once you’ve stocked your pantry of olive oil, you’ll never run out of ways to use it. It’s quite tasty too, compared to the standard neutral-flavored cooking oils that is so widely used.
References
[1] Quinn, J. (2018, October) The Absolute Worst Cooking Oils for Your Health (And What to Use Instead). Retrieved on December 12, 2020 from https://www.cheatsheet.com/health-fitness/best-worst-cooking-oils-for-your-health.html/
[2] Gunnars, K. (2019, December 12) Are Vegetable and Seed Oils Bad for Your Health? Retrieved on December 12, 2020 from https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad
[3] Mayo Clinic. (2019, June 21) Mediterranean diet: A heart-healthy eating plan. Retrieved on December 12, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
[4] Vasto, S., Buscemi, S., Barera, A., Di Carlo, M., Accardi, G., & Caruso, C. (2014). Mediterranean diet and healthy ageing: a Sicilian perspective. Gerontology, 60(6), 508-518. DOI: https://doi.org/10.1159/000363060
[5] Villines, Z. (2017, June 29) How do free radicals affect the body? Retrieved on December 12, 2020 from https://www.medicalnewstoday.com/articles/318652
[6] Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., … & Lamuela-Raventos, R. M. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290. DOI: 10.1056/NEJMoa1200303
[7] Santos-Longhurst, A. (2018, July 28) Understanding and Managing Chronic Inflammation. Retrieved on December 12, 2020 from https://www.healthline.com/health/chronic-inflammation
[8] Lucas, L., Russell, A., & Keast, R. (2011). Molecular Mechanisms of Inflammation. Anti-Inflammatory Benefits of Virgin Olive Oil and the Phenolic Compound Oleocanthal. Current Pharmaceutical Design, 17(8), 754–768. doi: 10.2174/138161211795428911
[9] Centers for Disease Control and Prevention. (2020, January 31) LDL and HDL Cholesterol: “Bad” and “Good” Cholesterol. Retrieved on December 12, 2020 from https://www.cdc.gov/cholesterol/ldl_hdl.htm
[10] Moll, J. (2020, January 14) The Causes and Effects of Oxidized LDL Cholesterol. Retrieved on December 12, 2020 from https://www.verywellhealth.com/what-is-oxidized-ldl-698079
[11] Ferrara, L. A., Raimondi, A. S., d’Episcopo, L., Guida, L., Dello Russo, A., & Marotta, T. (2000). Olive oil and reduced need for antihypertensive medications. Archives of internal medicine, 160(6), 837–842. https://doi.org/10.1001/archinte.160.6.837
[12] ScienceDaily. (2017, June 21) Extra-virgin olive oil preserves memory, protects brain against Alzheimer’s. Retrieved on December 13, 2020 from https://www.sciencedaily.com/releases/2017/06/170621103123.htm
[13] Davis, E. C., & Callender, V. D. (2010). A review of acne in ethnic skin: pathogenesis, clinical manifestations, and management strategies. The Journal of clinical and aesthetic dermatology, 3(4), 24–38.
[14] Owen, R. W., Haubner, R., Würtele, G., Hull, E., Spiegelhalder, B., & Bartsch, H. (2004). Olives and olive oil in cancer prevention. European journal of cancer prevention : the official journal of the European Cancer Prevention Organisation (ECP), 13(4), 319–326. https://doi.org/10.1097/01.cej.0000130221.19480.7e
[15] Newmark, H. L. (1997). Squalene, olive oil, and cancer risk: a review and hypothesis. Cancer Epidemiology and Prevention Biomarkers, 6(12), 1101-1103.
[16] Menendez, J. A., Vellon, L., Colomer, R., & Lupu, R. (2005). Oleic acid, the main monounsaturated fatty acid of olive oil, suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (Herceptin) in breast cancer cells with Her-2/neu oncogene amplification. Annals of oncology : official journal of the European Society for Medical Oncology, 16(3), 359–371. https://doi.org/10.1093/annonc/mdi090
[17] Menhusen, L. (2019, April 3) 5 Types of Olive Oils You Should Know. Retrieved on December 13, 2020 from https://www.theolivetap.com/blog/types-of-olive-oils[18] Lama, S. (2019, December 30) What Is the Difference Between Pomace Oil and Olive Oil? Retrieved on December 13, 2020 from https://www.livestrong.com/article/434218-what-is-the-difference-between-pomace-oil-and-olive-oil/
