A common cooking oil could offer a range of health benefits, including protection against cancer and Alzheimer’s disease.
Olive oil, a staple of the Mediterranean diet, boasts several components that make it a health powerhouse. Its versatility means it can be easily added to your diet, whether as a cooking oil or a dip for bread, vegetables, or crackers.
However, those seeking to reap the maximum health benefits from olive oil may struggle to select the right bottle amidst the array on supermarket shelves. This is due to the various types of olive oil available, each serving different purposes and offering distinct contents and flavours.
Nonetheless, extra virgin olive oil is generally regarded as the best choice due to the higher quality of olives used, its low acidity, and its rich antioxidant content. A comprehensive rundown of the health benefits of olive oil is provided below….
Oleic acid
Olive oil is rich in the monounsaturated fat oleic acid, which constitutes approximately 71% of its total oil content. Oleic acid is instrumental in many of the health benefits of oil, such as reducing inflammation and oxidative stress in the body.
This can lower the risk of inflammatory diseases and potentially decelerate the signs of ageing.
Oleic acid has been identified as a crucial factor in reducing the risk of cancer and neurological diseases such as dementia or Alzheimer’s disease. A review of 45 studies published in the PLOS One journal revealed that a high intake of oleic oil in daily diets was linked to a 31% reduced risk of developing any form of cancer.
In addition, a study from the International Journal of Molecular Sciences discovered a consistent correlation between high olive oil consumption and positive cognitive benefits, including a decreased risk of Alzheimer’s Disease and other related dementias. This particular study emphasised the use of extra virgin olive oil over other types.
Antioxidants
Olive oil is rich in a broad range of antioxidants, with one tablespoon providing approximately 13% of the daily recommended amount of vitamin E and vitamin K. Vitamin E can help shield the body from free radicals which can harm cells while also promoting eye health.
Furthermore, vitamin K plays a vital role in enabling blood clotting when the body is injured and regulating calcium within the body. This helps prevent calcium buildup in blood vessels and arteries while also maintaining strong and healthy bones.
Maintaining a healthy weight
Despite being calorie-dense and high in fats, olive oil can aid in weight loss and help maintain a healthy weight when incorporated into a balanced diet. Research has shown that consistent consumption of olive oil, as part of adhering to the Mediterranean diet, was linked with a reduced risk of becoming overweight or obese over a span of five years.