Olive oil isn’t just a kitchen staple, it’s liquid gold for your health.
This golden oil has been celebrated in the Mediterranean diet, praised not only for its rich flavor but also for its remarkable impact on wellness for centuries.
It offers a unique blend of healthy fats, antioxidants, and bioactive compounds that set it apart from other cooking oils.
This guide will walk you through everything you need to know about olive oil and its science-backed benefits.
What is Olive Oil?
Olive oil is a natural oil extracted from the fruit of the olive tree (Olea europaea), a staple of the Mediterranean diet for thousands of years.
It is made by pressing whole olives to release their rich, golden liquid.
Depending on how it is processed, olive oil can be classified into types such as extra virgin olive oil (EVOO), virgin olive oil, and refined olive oil, each varying in nutritional profile.
What makes olive oil particularly special is its unique composition of healthy monounsaturated fats, antioxidants, and polyphenols.
These ingredients contribute to both its health benefits and its role in culinary traditions worldwide.
10 Health Benefits of Olive Oil
Research has consistently shown that olive oil, especially EVOO, is one of the healthiest fats you can consume. Here are ten proven benefits:
1. Improves Heart Health
Olive oil is rich in monounsaturated fats, which help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.
Studies suggest it lowers the risk of cardiovascular diseases.
2. Supports Brain Function
The polyphenols in olive oil help reduce oxidative stress and inflammation.
Also protecting brain health, lowering the risk of cognitive decline, and aids neurodegenerative issues.
3. Reduces Inflammation
Olive oil contains compounds like oleocanthal, which act similarly to anti-inflammatory drugs.
This may help reduce chronic inflammation, a key driver of many diseases such as cancer and heart disease.
4. Regulates Blood Sugar Levels
Regular consumption may improve insulin sensitivity and help manage blood sugar levels, which is beneficial for people with or at risk of type 2 diabetes.
This means that olive oil can support our body to use insulin effectively, allowing our body to get energy from blood sugar.
5. Boosts Gut Health
Olive oil influences the gut microbiota positively, supporting digestive health and strengthening the gut-brain axis.
Its polyphenols help reduce gut inflammation and maintain a healthy balance of gut microbiota.
6. Protects Against Stroke
People who consume olive oil regularly–both cooking and dressing–have a lower risk of stroke, thanks to its effects on vascular health.
Olive oil also helps increase apolipoprotein in our body which is helpful nutrients for stroke recovery.
7. Supports Healthy Weight Management
Despite being calorie-dense, olive oil has been linked to better weight control because it promotes satiety and supports metabolic health.
Particularly when olive oil is included as part of a balanced diet and regular exercise routine.
8. Strengthens the Immune System
Its antioxidant compounds and healthy fats support immune function by reducing oxidative stress and inflammation.
The bioactive compound in olive oil also plays a role in improving performance for athletes and active individuals.
9. Promotes Skin Health
Rich in vitamin E and polyphenols, olive oil can protect skin from oxidative damage, improving elasticity and slowing down signs of aging.
Its fatty acids and antioxidants can moisturize and potentially improve the appearance of our skin.
10. May Reduce Cancer Risk
Olive oil’s antioxidants may reduce DNA damage and inhibit the growth of certain cancer cells such as breast, gastrointestinal, and other cancers.
This is likely due to the presence of oleocanthal and oleic acid in olive oil.
Potential Side Effects of Olive Oil
Although olive oil is generally safe, overconsumption or improper use can lead to some issues, such as high calorie content.
Olive oil is calorie-dense (about 120 calories per tablespoon), excessive intake may contribute to weight gain if not balanced with physical activity.
Some people also may experience mild stomach upset or diarrhea when consuming large amounts of olive oil.
Things that also need to be known is, very high temperatures may degrade the beneficial compounds of olive oil, even though it’s suitable for most dishes.
In conclusion, olive oil is safe for most people when consumed in moderation.
However, those with specific allergies, gastrointestinal sensitivity, or individuals who need strict calorie control should be cautious.
Nutrition of Olive Oil
Olive oil is valued not just for its flavor, but also for its unique nutritional profile. Here’s what makes it powerful:
Calories & Macronutrients (approximately in 1 tbsp)
- 120 calories
- 14g fats (mostly monounsaturated)
- 0g carbohydrate
- 0g protein
Healthy Fats (approximately)
- Monounsaturated fats (70–80%): Mainly oleic acid, linked to reduced cardiovascular risk.
- Polyunsaturated fats (10%): Including omega-6 and omega-3 fatty acids.
- Saturated fats (10–15%): Lower compared to animal fats.
- Micronutrients and Bioactive Compounds
- Vitamin E: A potent antioxidant that protects cells from damage.
- Vitamin K: Supports bone and blood health.
- Polyphenols: Bioactive plant compounds with strong antioxidant and anti-inflammatory properties.
- Squalene and Oleocanthal: Contribute to anti-inflammatory and anticancer effects.
Conclusion
Ready to make olive oil a bigger part of your lifestyle?
Try swapping your regular cooking oil with olive oil today and experience the difference it can make for your health.
Let’s learn more about diet and fitness by checking out our articles on LUM’s blog!