Olive Oil Benefits: Why This Healthy Fat Belongs in Your Diet
What is Olive Oil
Olive oil benefits are many, but what exactly is it and why should it become part of your healthy eating habits? Olive oil is naturally extracted from olives and are considered a fatty fruit that grows on the olive tree. This oil is loaded with the fatty acid monounsaturated oleic acid, associated with many health benefits. You can also find respectable doses of vitamin K and E in this wonderful oil.
Olive oil is a great choice for cooking due to its many dietary benefits and its resistance to hot temperatures. Keep in mind that to derive the benefits of olive oil, one must consume extra virgin olive oil and avoid inferior products or watered-down oil blends.
Olive Oil Benefits
Chronic Inflammation
Today, chronic inflammation seems to be connected to many diseases. From cancer to heart disease and from diabetes to arthritis, many of these problems arise from or are compounded by inflammation. Consuming olive oil can help to reduce inflammation, thereby reducing the health risks presented by these diseases. The antioxidants contained in olive oil can inhibit some of the genes and proteins in cells that drive or cause inflammation.
Heart Disease
Heart disease is one of the most common causes of death worldwide. Traditionally, heart disease has been less common among people who live near the Mediterranean Sea. As a key component of the Mediterranean diet, olive oil may help protect individuals against heart disease. Individuals with diets rich in olive oil tend to exhibit lower blood pressure (one of the most prevalent risk factors in heart disease and premature death). It’s clear that extra virgin olive oil has benefits for the heart and circulatory system.
Brain Health
Did you know our brains require fatty acids to perform tasks, basic functions, and concentration? Olive oil is a healthy fat that helps improve focus and memory. Many believe that olive oil plays a role in combating the cognitive decline that often accompanies aging. Learn more about the proven health benefits of olive oil.
Gut Health
Extra virgin olive oil contains polyphenols and antioxidants that help support a healthy gut microbiome. Research suggests these compounds may promote the growth of beneficial bacteria and help reduce inflammation in the digestive tract. Healthy fats such as olive oil also support nutrient absorption and may contribute to a healthier gut lining.
Metabolic Health
Olive oil is a key component of the Mediterranean diet, one of the most studied dietary patterns for supporting metabolic health. Replacing highly processed fats with extra virgin olive oil may help support healthy blood sugar balance, insulin sensitivity, and weight management.
So, how much extra virgin olive oil should you incorporate into your diet? Servings may differ according to your size, gender, or weight. Most people consume anywhere from 1-4 tablespoons daily for its many benefits. Of course, check with your family physician before making any changes to your diet. Given the many benefits of olive oil, it is a great addition to any healthy diet.
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