Health Benefits of Olive Oil

Everyone is trying to live healthier lives now days as the battle against heart disease and obesity continues in the world. In exploring alternatives, one tries many things until something successful is found. One such choice is olive oil as opposed to other more common unhealthier oils that are used.

The health benefits of olive oil have been recognized by many ancient physicians like Hippocrates, Galen, Dioscorides, and Diocles. Then, for centuries, the nutritional, cosmetic and medicinal benefits of olive oil were endorsed by the Mediterranean people. In recent years, modern doctors and nutritionists have realized that olive oil (extra virgin olive oil particularly) contributes significant nutritional value to human health.

Although the olive tree originated in Asia (Anatolia to be precise), it has been cultivated for over 3,000 years in Mediterranean countries, where much of the olive crop is used to make olive oil. Over 750 million olive trees are cultivated worldwide, 95% of which are in the Mediterranean region. Most of global production comes from Southern Europe, North Africa and the Middle East.

Varities of Olive Oil

Olive oil is produced by the pressing or crushing of olive fruit. It comes in different grades, depending on the amount of processing involved. There are unrefined (virgin) grades and refined grades. The basic rule is that, the lower the refinement by heat and chemical treatments, the higher the quality of the oil. Virgin varieties of olive oil are believed to offer the greatest health benefits as they retain most of the nutrients from the olive fruit. The varieties of olive oil include:

• Extra virgin: This oil is the top grade of olive oil. It is made from the first pressing of good-quality olives. The oil is extracted by a traditional cold-pressing method, where no chemicals and only a small amount of heat is applied.
• Virgin: This oil is produced from the second pressing of olives or from the second-best grade of olives by cold-pressing. No chemicals are involved and very little heat is used.
• Pure: Sold as ‘pure' olive oil, this type of oil is non-virgin, commercial-grade olive oil. It is ‘pure' to the extent that it consists only of olive oil. In fact, it consists of the inferior oil that is left after the virgin oil has been removed from lower-quality olives. This oil is then refined using heat, chemical solvents, high pressure and filtration treatments. Finally, it is mixed with a small quantity of virgin olive oil to restore colour and flavour.
• Light and extra light: These oils are produced from the last pressing of olives. They are more refined and of a lower quality than the other grades. There is little of the natural olive flavour and colour left in these oils.

Benefits of Olive Oil

The beneficial effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances.  Following, are its health benefits:

• Protects against Heart Disease
  

  Healthcare professionals long recognized that Mediterranean people suffer from less heart disease than other ethnic groups because they cook with olive oil. Olive oil contains no cholesterol and is made up of approximately 82% monounsaturated fats. These fats lower the amount of low-density lipoproteins (LDL) in the blood without lowering the level of high-density lipoproteins (HDL).  As a result, the ratio of "good" cholesterol to "bad" is improved, and the risk of heart disease is reduced. Furthermore, the important quantities of vitamin E and polyphenols act as antioxidants, inhibiting the development of heart disease by reducing the oxygen-related damage along artery walls. An ingredient in olive oil also makes the blood less likely to clot, reducing the chances of an errant blood clot.

• Aids Digestion
  

  Olive oil promotes the overall absorption of nutrients while helping the digestive system to function more efficiently.  It is very well tolerated by the stomach due to its high oleic acid content. The sphincter which separates the stomach from the oesophagus is less affected by olive oil than any other fat.  It also slows down acid overproduction in the digestive system thereby diminishing the potential for ulcers and other gastrointestinal problems.  Two tablespoons of olive oil taken in the morning on an empty stomach have a positive effect on chronic constipation.  Finally, because olive oil stimulates bile secretion and regulates the emptying of the gallbladder, it can reduce the risk of developing gallstones.

• Reduces the risk of Colon Cancer
  

  Unlike other fats, which are associated with a higher risk of colon cancer, olive oil helps protect the cells of the colon from carcinogens. The oil seems to reduce the amount of bile acid and increase the levels of the enzyme presumed to beneficially regulate cell turnover in the gut.

• Controls Diabetes
  

  Diabetics or those at risk for diabetes are advised to combine a low-fat, high-carbohydrate diet with olive oil. Studies show this combination is superior at controlling blood sugar levels compared to a diet that consists entirely of low-fat meals. Adding olive oil is also linked to lower triglyceride levels. Many diabetics live with high triglyceride levels which put them at risk for heart disease.

• Reduces the risk of Breast Cancer
  

  Monounsaturated fat present in Olive oil can reduce a woman's risk of breast cancer, whereas polyunsaturated fat, commonly found in fish, corn, safflower, and sunflower oils has the opposite effect.  For each additional 10 grams of monounsaturated fat eaten, a woman's breast cancer risk was estimated to drop by 45%. It is also believed the vitamin E in olive oil prevents the cellular damage that leads to breast cancer.

• An Anti-Aging remedy
  

  Medical studies have indicated that diets which are deficient in vitamin E accelerate the breakdown of certain fatty acids, a process which invariably leads to aging. The vitamin E content in olive oil is thought to provide a defense against such effects, and thus help maintain mental faculties and muscular control longer and better.

• Anti-Inflammatory properties
  

  The body uses the healthy fats in olive oil to produce natural anti-inflammatory agents. These anti-inflammatory agents can help reduce the severity of both arthritis and asthma. Uninflammed cell membranes are more fluid and better able to move healthy nutrients into the cells and move waste products out. Fortunately, olive oil has a compound called oleocanthal that controls inflammation. A lower incidence of osteoporosis and dementia is found in areas where people consume large quantities of olive oil.

• Help to revitalize your Skin
  

  Used in cosmetic products and natural herbal therapy, olive oil does wonders for the skin, which gets a natural shine and glow from the enriching oil. It also plays an important role in the prevention of continuous oxidation, one of the processes that influences the development of certain types of skin cancer.

With a little trial and error you'll soon see that olive oil fits easily into many of your favorite recipes and tops your favorite foods. You may also add a few teaspoons to your coffee or morning tea. Either way, olive oil with its many health-improving properties is too important to be neglected and has a definite place in daily nutrition.