Olive Oil: Benefits, Contraindications, Comparisons And Types

Olive oil is a type of oil that is extracted from the olive, the fruit of the olive tree , it is an ancient product and the tree began to be planted in Asia Minor. In the 16th century BC, the Phoenicians brought oil from Greece and the cultivation of the olive tree began to gain importance from the 4th century BC (BC).

Called “liquid gold” in the Mediterranean area, olive oil is in the classification of essential foods for the menu of anyone who wants to have a healthier life . Research published in the New England Journal of Medicine showed that the Mediterranean diet, which is based on extra virgin olive oil, nuts, fish and vegetables, can reduce the risk of cardiovascular disease by 30%.

Olive oil not only helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL) – this occurs thanks to the presence of monounsaturated antioxidants in olive oil – but also improves cardiovascular health , protect the brain and bones, fight diabetes and even help with weight loss.

Use of olive oil in aesthetics and beauty

olive oil in aesthetics and beauty

Olive oil, in addition to being used in food, has many uses in medicine and beauty products. 5,000 years ago, Egyptian women discovered the beneficial effects of olive oil on the skin and began to use it as an emollient, since then, the first soap, blending oil, essences and ashes were created. The Greeks used it to give massages, trusting in its power to increase virility and beauty, it has been shown that olive oil is a natural way to maintain the beauty of the skin, nails and hair, in addition to its vitamins and antioxidants can help slow skin aging. The olive is a fruit capable of regenerating and protecting its own skin. Due to its properties, this oil is revealed as a star in the world of cosmetics.

Applications in aesthetics and beauty

In the case of massage, the trick to avoid smelling olive oil on the body is to put a few drops of lavender and / or rosemary essential oil .

Types of olive oil

Types of olive oil

It can only be called olive oil when it has been obtained only from the olive, without mixtures of oils of another nature. The virgin versions are those obtained by mechanical or physical procedures carried out under conditions that do not alter the oil and in the process it has not received any treatment other than washing, decanting, centrifugation and filtration. There are three types of virgin versions suitable for consumption :

Extra virgin olive oil

An oil with outstanding acidity. Its oleic acid is no more than 1%. It is the best option because it has more phytochemicals, which have antioxidant properties.

Virgin olive oil

It has a remarkable flavor, aroma and acidity, it does not contain more than 2% oleic acid.

Ordinary virgin olive oil

It has a good taste and acidity, oleic acid of not more than 3.3%.

The main nutrients of the oil

Olive oil – 30 g (one part)
calories265kcal
carbohydrates
protein
total fat30 g
Saturated fats4.14 g
monounsaturated fats21.89 g
Polyunsaturated fats3.16 g
calcium
potassium
iron0.17 mg
magnesium
sodium1 mg
Vitamin E4.30 mg
vitamin K18.10 mcg

Olive oil is rich in monounsaturated fats , a type of fat that is beneficial for the health of the body, they are important nutrients because they act on the increase in bad cholesterol, LDL, and contribute to improving the current levels of good cholesterol, HDL. This fat also has an anti-inflammatory effect , which can prevent brain problems , among many other benefits.

The oil is also packed with vitamin E , which has an antioxidant and cholesterol synthesis inhibiting effect. It prevents poor cellular oxidation, contributing to the increased survival of healthy cells in the body.

The oil also has a number of antioxidants such as polyphenols, however the extra virgin version is richer in them, but other types have them in good amounts as well.

The vitamin K is another important nutrient in the oil, in a portion 30g is possible to consume 129% of the recommended dose of the vitamin per day. This nutrient is essential for maintaining healthy bones and also in the blood clotting process.

Take a look at what percentage of the daily value * for some nutrients is the recommended dose, 30 grams (two tablespoons) of olive oil:

  • 55% total fat
  • 19% saturated fat
  • 129% the vitamin K
  • 43% vitamin E

* Daily Values ​​for Adults based on a 2,000 kcal or 8400 kJ diet. Your daily values ​​may be higher or lower depending on your caloric needs.

Olive oil benefits

Olive oil benefits

Regulates cholesterol

Tocopherols, the antioxidants present in olive oil, seem to have an inhibitory effect on the synthesis of bad cholesterol, LDL, reducing its levels and other factors that cause cardiovascular diseases . This oil has monounsaturated fats, which are also beneficial for the heart by helping to regulate cholesterol by increasing levels of HDL, the good cholesterol, and not increasing LDL cholesterol.

Protect the heart

Protect the heart

Antioxidants decrease the synthesis of bad cholesterol, LDL, which in excess accumulates within the walls of the arteries of the heart, forming fatty plaques and making the vessels narrower. Narrowing or blockage of small blood vessels is the hallmark of atherosclerosis, which sets in when blood flow to the heart is disturbed. Without adequate blood flow, the heart is deprived of oxygen and vital nutrients so it can function properly. The process can also increase blood pressure and the risk of heart attacks and strokes. The University of Navarra, in Spain, concluded that a diet rich in virgin olive oil can prevent or even reverse atherosclerosis.

Helps to lose weight

Many people may even be surprised that an oil is able to help reduce weight. A survey conducted by the University of Vienna, Austria, and the Technical University of Munich, Germany, found that olive oil helps with weight loss. The study found that the aromatic compounds in this oil are responsible for weight loss, because they are able to regulate satiety . After a meal, the time that the feeling of fullness lasts depends on a number of factors, but the level of sugar in the blood has a significant influence, the faster it falls, that is, the faster the cells absorb glucose from the blood, the faster you start to feel hungry. The study concluded that the flavored substances in olive oil tend toreduces the absorption of glucose from the blood into liver cells , however, the oil does not work miracles for weight loss. It is important to have a balanced diet and physical activity.

Protect the brain

Protect the brain

Another benefit of the antioxidants in olive oil is related to the brain. According to some studies, these substances are effective in preventing brain damage caused by occlusion of the cerebral arteries, such as stroke . There are also preliminary studies that indicate the possibility that the oil contributes to the improvement of cognitive functions.

A survey conducted by the University of Frankfurt, Germany, found that there is a compound found in olive oil, called hydroxytyrosol, which is capable of preventing the degeneration of neurons , slowing the aging process of the brain.

Another study conducted by the University of Bordeaux and the French National Institute of Health and Medical Research suggests that consuming olive oil may help prevent cerebrovascular accident (CVA) in older people. The researchers analyzed the medical records of 7,625 people aged 65 and over and who categorized the consumption of extra virgin olive oil as “no use”, “moderate use” – the use of olive oil only for cooking, condiments or bread – and “heavy use.” During just over five years of analysis, 148 strokes were recorded. When considering diet, physical activity, body mass index, and other risk factors for stroke, Researchers found that those who regularly used olive oil for cooking and seasoning were 41% less likely to have a stroke, compared to those who had never used the oil. Only 1.5% of the elderly who consumed olive oil had accidents, compared to 2.6% of those who never consumed it.

Prevent and fight diabetes

Olive oil is an ally in the fight against diabetes, being anti-inflammatory and containing antioxidants, when inflammation is reduced, the absorption of insulin in the cell is better. This means that it is not necessary to produce as much insulin, helping patients with type 2 diabetes, because their system tends to require more insulin from the cells to send the same amount of glucose in a healthy person.

A study published in the journal Diabetes Care found that a diet supplemented with virgin olive oil reduces the incidence of type 2 diabetes in patients with high cardiovascular risk, after four years of follow-up. The incidence of diabetes was reduced by 51% in subjects who consumed the oil compared to those who had a low-fat diet.

Decrease pain

Olive oil may also be linked to reducing chronic pain . A survey by the Monell Institute in the United States found that olive oil has a molecule that inhibits the activity of enzymes involved in inflammation. This is oleocathal, a compound with analgesic-like action , so there is a possibility that regular consumption of this oil may provide relief for those suffering from chronic pain, such as joint pain, back pain, and muscle pain. in general.

Good for the bones

Good for the bones

The health of the bones can also be benefited by the consumption of olive oil, thus avoiding fractures and diseases such as osteoporosis. According to researchers at the Linus Pauling Institute, in the United States, there is a relationship between osteoporosis and vitamin K, present in olive oil, this nutrient helps maintain healthy bones.

A United States Health Study followed 72,000 women for ten years and found that those in the group with low levels of vitamin K were 30% more likely to break a hip than those with high levels of this nutrient.

Another survey conducted by the American Society for Endocrinology also realized the benefits of olive oil to the bones, after two years of evaluation of 127 men aged 55 to 80 years, scientists found that those who consumed a diet menu Mediterranean cuisine with virgin olive oil and low in calories – a menu also based on the consumption of nuts and fish – had higher rates of bone-forming and bone-building. Osteoporosis rates in the Mediterranean, where its inhabitants eat a meal made from good amounts of olive oil, are low.

Reduces the risk of cancer

Reduces the risk of cancer

Several studies have found that olive oil has a protective effect against certain malignant tumors, it has been shown that the risk of breast cancer decreases when this oil is included in a healthy diet. The University of Granada in Spain found that the polyphenols present in the oil destroy a protein responsible for the activation of the HER2 gene, which causes the most common form of breast cancer.

It also reduces the risks of bowel cancer. In its composition, the oil has tocotrienol, an antioxidant that, according to studies, reduces the proliferation of tumor cells.

The chances of developing colon and rectal cancer are reduced when oil is consumed , according to a study published by the journal of the European Oncology Society, this is because it is rich in monounsaturated fats that reduce the production of prostaglandins derived from the Arachidonic acid, which plays an important role in the production and development of tumors.

Recommended daily amount of olive oil

The recommended amount of olive oil is two tablespoons per day, equivalent to 30 grams . It is best if this oil is the source of daily fat, rather than margarine, butter or mayonnaise, because these foods do not have the monounsaturated fats found in olive oil, so beneficial for the body.

How to consume olive oil?

How to consume olive oil

Olive oil can be consumed naturally and in preparations, such as salads, fish dishes, pasta and meat, among others. Consuming bread with olive oil is a healthier alternative than with butter or margarine, sources of saturated fat. Extremely versatile, it can also be used in the preparation of sauces and even in cooked recipes or fried dishes.

Natural or heated?

Some experts argue that the oil should only be consumed to finish dishes such as seasonal salad or cooked vegetables. This is because when exposed to high temperatures, the fatty acids in this oil become saturated . Therefore, the risks would be those caused by the consumption of saturated fats, such as the increase in the prevalence of cardiovascular diseases. On the other hand, other health professionals argue that the time in which the oil is exposed to fire is not long enough for it to lose all its nutrients, and it is better to cook this than with other less healthy oils , such as lard or oil. soy. Despite the controversy, all experts agree thatthe best way to consume the oil is natural.

Be careful when storing oil

Be careful when storing oil

The younger the oil, the better for consumption. Many of its properties are photosensitive to heat, that is, they oxidize in the presence of heat and light . It is important to pay attention to the expiration date and do not leave it near the stove to cook, in order to avoid losing its properties in the heat. The same goes for the package when it is made of steel or tinted glass, it blocks the passage of light and preserves the beneficial compounds.

Avoid the olive oil compound

The oil compound is made by mixing olive oil and other types of oil . It is not recommended because these other oils can be high in saturated fat, harmful to the body when consumed in excess. In some cases, only 10% of the oil compound is olive oil, so the price is often well below the value of a pure olive oil. Therefore, it is essential to look at the label before buying.

Comparison of olive oil with other types of oils and various foods

Comparison of olive oil

The main difference of olive oil compared to other oils is that it is rich in monounsaturated fats, the kind of fat that is good for your health. One source of this fat is avocado: the recommended daily amount of this fruit, 45 grams, has 4.4 grams of monounsaturated fat, while the recommended amount of olive oil, 30 grams, has 21.9 grams of this fat. Therefore, this oil has five times more monounsaturated fats than avocado.

Another source is peanuts, the recommended daily amount of this nut is 40 grams, which contain 9.7 grams of monounsaturated fats , while olive oil has about two times more than peanuts.

Although soybean oil is also rich in monounsaturated fats, it is not a better option because it contains high concentrations of arachidonic acid, with a high inflammatory power of tissues, organs and vessels, unlike olive oil, which, on the contrary, has antiseptic and anti-inflammatory properties.

Nutrients (30 g of oil)Olive oilCoconut oilI am oilSunflower oilCorn oilCanola Acceptance
calories265 kcal247 kcal265 kcal265 kcal270 kcal265 kcal
Total fat30 g30 g30 g30 g30 g30 g
Saturated fats4.14 g25.95 g7.42 g2.7 g3.87 g2.19 g
Monounsaturated fats21.89 g1.74 g18.37 g17.2 g8.27 g18.99 g
Polyunsaturated fats3.16 g0.54 g2.79 g8.69 g16.40 g8.44 g
iron0.17 mg0.012mg0.09 mg
football
potassium
sodium1 mg
Vitamin E4.30 mg0.027 mg2.43 mg12.32 mg4.29 mg5.23 mg
vitamin K18.1 mcg0.015 mcg7.41 mcg1.53 mcg0.57 mcg21.39 mcg

Contraindications and Side Effects of Olive Oil

The consumption of olive oil has no contraindications , however, people who have an allergy to any component of the oil should not consume it.

The risks of excessive consumption

Olive oil is very caloric, it has 265 kcal per 30 gram serving , so abusing its consumption can cause weight gain.

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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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