A spoonful of…olive oil a day doesn’t help the medicine go down, but it can help prevent the need for medicine in the future. Olive oil is loaded with essential nutrients and antioxidants that are linked to a vast array of health perks. These range from reducing the risk of heart disease to potentially warding off certain types of cancer.
When you reach for that bottle of olive oil, you’re tapping into an ancient health food that has been cherished for thousands of years across numerous cultures.
Olive oil is known for it’s abundant amount of the good fat, oleic acid. Oleic acid is a monounsaturated fat that plays a significant role in promoting heart health and stabilizing blood sugar levels.
Beyond the well-known cardiovascular benefits, olive oil is also a friend to your digestive system. It can even maintain the health of your skin and hair when you use it both in your diet and as a topical treatment.
An interesting aspect of olive oil is its potential role in supporting brain health. Studies highlight compounds in olive oil that could have neuroprotective effects. Suggesting it might also have a place in the management of neurodegenerative conditions.
Generally, 1-2 tablespoons of olive oil a day is the best way to reap all of its benefits. There are many ways to use olive oil to improve your body’s health. Through consumption in your cooking and salad dressings and even topically for your skin and hair!
Let’s take a look at the many benefits of using olive oil:
11 Health Benefits of Consuming Olive Oil
Olive Oil Promotes Heart Health
Heart disease is the leading cause of death in the United States. It’s so important to keep your heart healthy. Adding olive oil to your diet is an effective and delicious way to do that.
Studies show that heart disease is less prevalent in Mediterranean countries. This has caused experts to look into Mediterranean diets which typically consist of lots of olive oil!
The properties of olive oil have been shown to help lower blood pressure which is one of the largest factors of heart disease. A study published in the National Library of Medicine found a correlation between olive oil consumption and lowered blood pressure. In fact, in that study, olive oil reduced the need for blood pressure medication by 48%.
Olive Oil Can Help Protect Against Strokes
Strokes happen when a blood clot prevents the flow of blood and oxygen to the brain. Olive oil helps prevent blood clotting by improving the lining of your blood vessels.
Many studies have shown the benefits of olive when it comes to stroke prevention. In one study of 140,000 participants, those that consumed olive oil were significantly less at risk of a stroke than those who did not.
A much larger study with 841,000 people found that olive oil was the one monounsaturated fat source that is associated with a reduced risk of stroke.
Olive Oil Is Packed With Antioxidants
You’ve probably heard antioxidants are good for you but many people aren’t exactly sure what antioxidants are.
To put it simply, antioxidants are molecules that fight against free radicals in your body.
What are free radicals? They are compounds that are linked to diabetes, heart disease, cancer, and many other illnesses. Free Radicals cause harm when their levels are too high. Antioxidants are the soldiers that get rid of them.
Antioxidants are typically found in foods like fruits and vegetables and olive oil happens to be packed with them as well!
Olive Oil Is NOT Linked To Weight Gain
Olive oil is high in monounsaturated fatty acids. While many hear the word “fats” and think the food must be bad from them, it all comes down to the types of fat and how much is consumed.
Monounsaturated fats help lower your “bad” LDL cholesterol and are a healthier alternative to saturated fats.
Studies that look at people who consume a lot of olive oil observed that olive oil was not linked to weight gain. In fact, in some cases, olive oil aided in healthy weight loss.
Olive Oil Has Anti-Inflammatory Properties
One of the best olive oil health benefits is its anti-inflammatory properties. Chronic inflammation is linked to cancer, heart disease, metabolic syndrome, type 2 diabetes, Alzheimer’s, arthritis, and more!
Antioxidants are the key to olive oils’ anti-inflammatory properties, specifically one called oleocanthal.
Oleocanthal works similarly to ibuprofen and works to ease inflammation in your body.
Olive Oil Leads to Improved Digestive Health
Olive oil can aid in digestion by promoting the production of bile and pancreatic hormones. This may help prevent gallstones and alleviate symptoms of conditions like irritable bowel syndrome (IBS).
Brain Health Improves with Olive Oil Consumption
The monounsaturated fats in olive oil may support brain health and cognitive function. Meaning that olive oil potentially reduces the risk of age-related cognitive decline and Alzheimer’s disease.
Improves Bone Density
Some studies suggest that olive oil consumption may help improve bone mineralization and density. This reduces the risk of osteoporosis and fractures, especially in postmenopausal women.
As Part of a Healthy Diet for Postmenopausal Women
Not only has EVOO shown to be of assistance to bone health, this study found that due to its high phenolic compounds (which have antioxidant properties) it also helps reduces oxidative DNA damage. Minimizing oxidative DNA damage reduces the risk of cancer in postmenopausal women in particular.
Cancer Prevention and Olive Oil Consumption
The antioxidants and anti-inflammatory properties of olive oil may help protect against certain types of cancer, including breast, colon, and prostate cancer, though more research is needed to confirm these effects.
Protects the Brain
A recent study has shown that olive oil has neurological benefits too. This study was done directly in relation to Alzheimer’s patients. Finding that patients who consumed at least ½ a tablespoon of olive oil a day were at a 28% lower risk of dying of dementia. Although more studies are necessary there may also be benefits to anyone who is affected by a neurodivergent diagnosis.
5 Benefits Of Using Olive Oil On Skin
Using olive oil on your skin can offer a multitude of benefits, from deep hydration to fighting the visible signs of aging. Below we explore 5 skin-friendly characteristics of olive oil. Again, these studies were done with Extra Virgin Olive Oil. You may find some of the same benefits with regular olive oil but EVOO is the true hero when it comes to your skincare.
Moisturizing Properties
Olive oil is known for its hydrating effects. The moisturizing boost comes from its rich content of substances like squalene and vitamin E. These components help to retain moisture in your skin, leaving it soft and smooth. This is why you’ll find EVOO listed as a main ingredient for many high quality lotions and body butters.
Anti-inflammatory Effects
Olive oil contains compounds that have anti-inflammatory properties. Applying olive oil to the skin can help soothe irritation and reduce inflammation, making it beneficial for conditions such as eczema or psoriasis.
Antioxidant Protection
Rich in antioxidants, olive oil can provide protection against environmental stresses. These antioxidants can help combat oxidative stress, which fights the signs of aging on your skin. If you’ve ever heard of the practice of “Sunday Oil” this is what they are referring to. Gently massage EVOO into your skin and let it absorb for 15 minutes or several hours. This routine can be repeated once/week.
Promotes Wound Healing
Olive oil has been shown to help in the healing process of minor wounds. It not only moisturizes but can also reduce inflammation around the affected area, encouraging the repair and renewal of skin cells.
Natural Exfoliant
When combined with other ingredients, such as salt or sugar, olive oil makes for a gentle, yet effective natural exfoliant. This can help to remove dead skin cells, leaving your skin refreshed and rejuvenated. A homemade exfoliant can make a great gift!
5 Benefits Of Using Olive Oil On Hair
Olive oil is not just a kitchen staple but also a miraculous elixir for your hair. Rich in nutrients, it offers a multitude of benefits, from moisturizing dry strands to promoting a healthy scalp. Let’s explore some of the ways this magical oil can improve your hair care routine and make your stylist say, WOW.
Deep Conditioning
Olive oil acts as a deep conditioner to hydrate and nourish each strand. It penetrates the hair shaft to restore its natural moisture. People use olive oil masks for softer, more manageable hair. An olive oil mask can be applied after your regular shampoo and conditioner treatment. Just like any other mask you will want to wash it out after 15 minutes to an hour. For an added hydration boost wrap your head with saran wrap and a hot towel after applying the olive oil mask to your hair.
Strengthens Hair
With its abundance of vitamins and antioxidants, olive oil helps fortify your hair from root to tip. This can reduce hair breakage and is even used in products designed to strengthen hair, such as specialized hair masks. You get these benefits not just from a topical application but also from consuming olive oil on a regular basis with your food.
Adds Shine
For a natural sheen, olive oil is your go-to solution. It smoothens the outer layer of your hair, which reflects more light and gives your locks that desirable shine. Like many hair products, a little bit goes a long way. Start by smoothing the oil into your ends and work it up, avoiding the scalp.
Scalp Health
A healthy scalp equals healthy hair. Olive oil’s anti-inflammatory properties help by combating dandruff and soothing dry or itchy skin. If you’re suffering from one of these conditions you can massage a teaspoon of olive oil into your scalp and let it set for 15 minutes or up to overnight.
Heat Protection
Applying olive oil can act as a protective barrier against heat damage. Before styling, you can use olive oil to minimize the harmful effects of heat on your hair, much like a natural heat protectant.
Common Questions About Olive Oil Health Benefits
Olive oil is renowned for its health benefits, which include a positive impact on heart health and cholesterol levels. Exploring common inquiries can help you make informed decisions about incorporating olive oil into your daily diet.
Is It Good To Eat Olive Oil Every Day?
Yes, consuming olive oil daily can be beneficial for your health, particularly for its monounsaturated fats that support heart health and antioxidants that combat inflammation. Most studies used ½ to 2 tablespoons of olive oil a day. That’s a serving of good homemade olive oil dressing or even added to saute your vegetables.
How Much Olive Oil Should I Take Daily?
A moderate amount of about 1-2 tablespoons (15-30 ml) of olive oil each day is commonly recommended, but personal health factors should be considered.
Is It Better To Take Olive Oil In The Morning Or At Night?
The timing of consuming olive oil isn’t critical, but taking it in the morning can add a flavorful start to your day, whereas at night it may contribute to a satisfying, healthful dinner. We’ve found that adding olive oil to your daily routine through your cooking is the easiest way to maintain consistency.
Does It Lose Its Benefit When You Cook It?
Olive oil can withstand moderate heat, but high temperatures can lead to the degradation of beneficial compounds. For cooking, use extra virgin olive oil over lower heat to retain its health benefits.
What Is The Healthiest Olive Oil?
Extra virgin olive oil (EVOO) is considered the healthiest option because it contains the highest levels of beneficial compounds like polyphenols, due to minimal processing.
Is Olive Oil Good To Cook With?
Olive oil is a nutritious option for cooking, offering a rich flavor and health benefits. However, for high-heat methods, like frying, choose olive oil varieties with higher smoke points. Some other high-heat oils are avocado oil, sunflower oil, safflower oil, or even pecan oil.
Does Heat Affect The Health Properties Of Olive Oil?
Heat can alter olive oil’s nutritional content. This is especially true when used at high temperatures. However, cooking at low to medium heat can minimize this effect, preserving olive oil’s health benefits.
With all of the ways that olive oil can improve your quality of life, we are extra proud to offer the best olive oil and balsamic vinegars on the market. Remember that in order to maximize the nutrients you are getting make sure you’re using Extra Virgin Olive Oil (EVOO). Always check your label or you can visit our website to see the latest varietals in stock here at Primo Oils.
