But almost everyone agrees that olive oil, especially extra virgin [1] , which is good for you.
Here are 11 health benefits of olive oil that are supported by scientific research.
1. Olive oil is rich in healthy monounsaturated fats
Olive oil is a natural oil extracted from olives, olive oily.
Approximately 24% of the oil in saturated fatty acids [2] and omega-6 and omega-3 ( 1 ).
But the vast (73%) of the fatty acid in olive oil is a monounsaturated fat called oleic acid [3] , which is extremely good health.
Oleic acid with reduced inflammation was shown that beneficial effects on cancer-related (Gene 2 , 3 , 4 , 5 ).
Monounsaturated fats Extra virgin olive oil are also very resistant to high temperatures, making it a healthier choice for cooking .
[4]
Conclusion: Olive oil is rich in monounsaturated oleic acid. It is believed that this fatty acid with numerous beneficial effects and a healthy cooking option.
2. Olive oil contains large amounts of antioxidants
Extra virgin olive oil is very nutritious.
In addition to their favorable fatty acids with low levels of vitamin E and vitamin K.
But olive oil is also loaded with powerful antioxidants [5] .
These antioxidants are biologically active and can (help in the fight against serious disease 6 , 7 ).
These include antioxidants that fight inflammation and help prevent cholesterol in the blood can lead to rust, two important steps in the process of heart disease ( 8 , 9 ).
Conclusion: Extra virgin olive oil with antioxidants, of which loaded a few strong biological effects.
3. Olive oil has anti-inflammatory properties,
Chronic inflammation is one of the first conductor of many diseases.
These include cancer, cardiovascular disease, metabolic syndrome, diabetes, Alzheimer's disease, arthritis and even obesity.
Olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.
The anti-inflammatory effect of antioxidants and as a. Key itself oleocanthal [6] , which are proven to work like ibuprofen [7] , an anti-inflammatory drug ( 10 ).
Some scientists believe that the oleocanthal has (3.4 tablespoons) extra virgin olive oil in 50 ml of a similar 10% of the adult dose of ibuprofen (efficiency 11 ).
Studies suggest that yes, the main fatty acids in olive oil, oleic acid, the levels of key inflammatory markers such as CRP (reduce 2 , 3 ).
A study has also shown that the antioxidants in olive oil, certain genes and proteins that (inhibit promote inflammation 12 ).
Conclusion: Olive oil contains nutrients that can fight inflammation. Oleic acid and the antioxidant Oleocanthal.
4. Olive oil can help prevent disease
Stroke [8] by an interruption of blood flow to the brain, either due to a blood clot or bleeding.
In industrialized countries, stroke is the second leading cause of death after cardio-vascular disease ( 13 ).
The ratio between the oil and the risk of a stroke has been studied extensively.
A comprehensive evaluation study that found more than 841,000 people included that olive oil was the only source of monounsaturated fats with a lower risk of stroke and heart disease (associated 14 ).
These results were confirmed by another study of large contribution of 140,000 participants. The researchers found that those who consumed olive oil were at a much lower risk of stroke ( 15 ).
Conclusion: There are many large studies have shown that people who consume olive oil a much lower risk of stroke, the second leading cause of death in developed countries.
5. Olive oil is protective against heart disease
Heart disease is the leading cause of death worldwide ( 16 ).
Decades ago, observational studies have shown that heart disease was rare in the Mediterranean.
This led to extensive research on the Mediterranean diet [9] , which has been shown to reduce the risk of heart disease (significantly reduced 17 , 18 ).
Extra virgin olive oil is one of the most important functions of the system and protects against heart disease by several mechanisms ( 19 ).
Reduces inflammation, protects the oxidation of LDL cholesterol, improves the function of the blood vessel wall and can prevent unwanted blood coagulation ( 20 , 21 , 22 , 23 , 24 , 25 ).
Interestingly, it was also shown that the blood pressure, reduce one of the major risk factors for heart disease and premature death. In one study, olive oil reduces the need for blood pressure medication 48% ( 26 , 27 , 28 ).
The truth is that dozens, if not hundreds of studies have shown that olive oil extra virgin has strong benefits for the heart.
If you have heart disease, a family history of heart disease or other major risk factor, then you might want to consider a lot of extra virgin olive oil in the diet.
Conclusion: Olive oil has many benefits for heart health. Reduce blood pressure, protects against LDL oxidation and has positive effects on many other risk factors.
Not lead 6. Olive oil weight gain and obesity
Eating fat makes you fat [10] , and olive oil is no exception.
Numerous studies have demonstrated the Mediterranean diet rich in olive oil, with positive effects on body weight (peg 29 , 30 , 31 ).
In a study of 2.5 years over 7,000 Spanish students that have a lot of olive oil with no weight gain (associated eat 32 ).
In other words, a high consumption of olive oil is not linked to weight gain or obesity in observational studies.
A 3-year study of 187 people found that a diet rich in antioxidants has increased dietary olive oil levels in the blood and cause weight loss [11] ( 33 ).
Conclusion: The consumption of large amounts of olive oil does not appear to increase the risk of weight gain. It may even be beneficial for weight loss.
7. Olive oil can help fight against Alzheimer's disease
Alzheimer's disease is the most common neurodegenerative disorder worldwide.
One of its main functions is a collection of so-called amyloid-beta -Plaques [12] in the brain cells.
A study on mice have shown that a substance which can in olive oil help to eliminate these brain cells plates ( 34 ).
Another study, this time in humans have shown that a Mediterranean diet with olive oil has beneficial effects on brain function ( 35 ).
Conclusion: Some studies suggest that olive oil can help prevent Alzheimer's disease to fight, but more research is needed to confirm this hypothesis.
8. Olive oil can reduce the risk of type 2 diabetes
Olive oil will be highly protective against diabetes.
Several studies have olive oil with beneficial effects on blood sugar and insulin sensitivity (link 36 , 37 ).
A randomized clinical study of 418 diabetic participants recently confirmed protectors olive oil (effect 38 ).
In this study, a Mediterranean diet was olive oil reduces the risk of developing type 2 diabetes by more than 40%.
Conclusion: two observational studies and clinical trials suggest that olive oil in combination with a Mediterranean diet can reduce the risk of developing type 2 diabetes.
9. The antioxidants in olive oil has properties anti-cancer properties
Cancer is a leading cause of death worldwide.
People in the Mediterranean countries have a lower risk of certain cancers, and many researchers believe that olive oil can something with it to (have 39 ).
The antioxidants in olive oil may oxidative damage caused by free radicals, which is considered one of the main factors for cancer (to reduce 40 , 41 ).
Many laboratory studies have shown that compounds in olive oil fight cancer cells (help, 42 , 43 ).
The olive oil can actually help prevent cancer should also be studied in humans.
Conclusion: There is preliminary evidence that olive oil can help prevent cancer, but this needs to be properly investigated.
10. Olive oil can help treat rheumatoid arthritis
Rheumatoid arthritis [13] is an autoimmune disease that deformed by and aching joints.
The exact cause is not well understood, but is the body's own immune system attacks normal cells by mistake.
Olive oil supplements appear to improve markers of inflammation and oxidative stress in patients with rheumatoid arthritis ( 44 , 45 ).
Olive oil is combined to be particularly advantageous when antiinflammatory with fish oil source of omega-3 fatty acid.
In one study, olive oil and fish oil reduces joint pain, grip strength and morning stiffness in patients with rheumatoid arthritis ( 46 ).
Conclusion: Olive oil can help reduce the pain and inflammation of rheumatoid arthritis joint. The beneficial effects are strong when it increases combined with fish oil.
11. Olive oil has antibacterial properties
Olive oil contains many nutrients that inhibit or kill harmful bacteria (may 47 ).
One of the Helicobacter pylori [14] , a bacterium that lives and stomach ulcers and stomach cancer in the stomach.
Laboratory investigations showed extra virgin olive oil to be effective against eight strains of this bacterium, including three that are resistant to antibiotics (there are 48 ).
A study in humans have shown that 30 grams of olive oil extra virgin can Helicobacter pylori infection in 10 to 40% of people in just two weeks (eliminate 49 ).
Conclusion: extra virgin olive oil has antibacterial properties and is particularly effective against Helicobacter pylori can cause a type of bacteria that stomach ulcers and stomach cancer, proven.
Make sure to get the right kind
The importance of the right kind of oil can not be overstated.
Extra virgin olive oil is the only type that contains antioxidants and bioactive compounds. This is recommended only olive oil.
But still there are many frauds [15] on the market for olive oil and many oils that have diluted "extra virgin" on the label with other refined oils.
Therefore, do your research and make sure that you get really real extra virgin olive oil. There is something good in Amazon [16] .
Message Home
At the end of the day, the quality of extra virgin olive oil is very healthy.
There can only be the healthiest on the planet fat, and one of the few oils can be classified as a "super".
Credentials
- ^ extra virgin (authoritynutrition.com)
- ^ saturated fatty acids (authoritynutrition.com)
- ^ oleic acid (en.wikipedia.org)
- ^ healthier cooking option (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ oleocanthal (en.wikipedia.org)
- ^ ibuprofen (en.wikipedia.org)
- ^ diseases (en.wikipedia.org)
- ^ Mediterranean diet (authoritynutrition.com)
- ^ not thick (authoritynutrition.com)
- ^ weight loss (authoritynutrition.com)
- ^ plates (www.alz.org)
- ^ Rheumatoid arthritis (en.wikipedia.org)
- ^ Helicobacter pylori (en.wikipedia.org)
- ^ fraud (www.phoenixhelix.com)
- ^ On Amazon (www.amazon.com)
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