Benefits Of Olive Oil
TYPES OF OLIVE OIL
There are five primary grades of olive oil
- Extra virgin oil
- Virgin oil
- Refined oil
- Pure olive oil
- Olive pomace oil
Each type of oil has a different smoke point, and this smoke point depends on the quality of the oil.
PURE OLIVE OIL
Pure olive oil usually contains some extra-virgin or virgin olive oil mixed with refined olive oil.
Pure or “classic” olive oil has all of the same heart-healthy monounsaturated fat as extra-virgin olive oil.
Pure olive oil may range in color from green to light yellow.
REFINED OLIVE OIL
Refined olive oil is treated with various processes after harvesting in order to change certain characteristics without making any alterations in the initial glyceridic structure.
Refined olive oil usually has no taste or smell, and it will be light in color or even colorless
It also has a higher smoke point than virgin or extra virgin oil, making it an excellent choice for cooking.
EXTRA VIRGIN
Extra virgin olive oil is made by cold-pressing olives.
It is unrefined, expensive and has an excellent flavour and odour.
It is rich in vitamins, minerals and antioxidants.
It is of the best quality and also the most beneficial type for our health.
Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). This makes it a good choice for most cooking methods
POMACE
Olive pomace oil is olive oil that is extracted from olive pulp after the first press
Its extraction process, has more antioxidants and a higher smoking point than other grades of olive oil
It is also rich in antioxidants that promote heart health and prevent many lifestyle diseases, making it a healthy cooking oil choice.
VIRGIN OIL
Virgin olive oil is also obtained by cold pressing olives and has a low acid content.
It is the most popular type and less expensive than extra virgin variety.
It is good in flavour and smell.
POWERFUL ANTIOXIDANT
Olive oil is rich in polyphenols, vitamin E and various other antioxidants.
These antioxidants protect our body from free radical damage.
PROTECTS HEART
Consumption of Olive oil is associated with lower levels of LDL cholesterol (bad cholesterol).
Olive oil is rich in polyphenols. These polyphenols help to lower blood pressure. Olive oil, thus is useful for patients with hypertension.
All the above effects help to protect our heart from various disorders.
MANAGEMENT OF DIABETES MELLITUS
Olive oil contains an antioxidant called tyrosol.
Tyrosol improves insulin resistance, thus preventing sudden spikes in blood sugar levels.
Olive oil is useful in the management of type 2 diabetes mellitus
REDUCES RISK OF STROKE:
Polyphenols in olive oil reduce levels of cholesterol in the blood.
Thus cholesterol deposition in the arteries supplying blood to the brain is prevented.
This greatly reduces the risk of stroke.
ANTIMICROBIAL:
Olive oil contains oleuropein.
Oleuropein has potent antibacterial, antiviral and antifungal properties.
Consuming olive oil thus protects us from a variety of infections.
GOOD FOR DIGESTION:
Olive oil lubricates our digestive system and keeps it healthy.
It also maintains regular bowel movements, preventing constipation.
Consuming olive oil on a regular basis prevents digestive diseases.
NEUROPROTECTIVE EFFECTS:
Alzheimer’s is a neurodegenerative disease which is characterized by the accumulation of beta-amyloid plaques in the brain.
There is a loss of memory in Alzheimer’s disease.
Oleocanthal present in olive oil helps to clear these plaques, thus showing improvement in patients with Alzheimer’s disease.
Olive oil effectively reverses learning and memory deficits.
WEIGHT LOSS:
Olive oil is rich in monounsaturated fatty acids like oleic acid. Monounsaturated fatty acids are good for our heart and also help in maintaining ideal blood sugar levels.
Olive oil also gives a feeling of satiety, thus making us eat less food thereby reducing our calorie intake. This leads to weight loss.
REDUCES ANXIETY & DEPRESSION:
Olive oil shows neuroprotective effects.
It helps in effectively reducing anxiety and depression.
PAIN RELIEF:
Oleocanthal in olive oil shows anti-inflammatory effects.
It effectively reduces inflammation, swelling and spasm thus reducing pain.
Olive oil when massaged over knees of patients suffering from osteoarthritis provides pain relief.
GOOD FOR BONES:
Olive oil is bone protective. Its antioxidant and anti-inflammatory effects inhibit bone resorption.
It increases the formation of bones. It helps in maintaining the bone mineral density.
Olive oil thus prevents the risk of osteoporosis.
BENEFITS ON SKIN
Various effects of Olive oil on skin are :
Hydrates and effectively moisturizes our skin
Acts as a good exfoliator
Can be used to remove makeup
Prevents formation of fine lines and wrinkles
Helps to lighten scars and stretch marks
Prevents acne
Helps to repair cracked heels
BENEFITS ON HAIR
Olive oil hydrates our scalp and reduces itching and dryness
Reduces and prevents dandruff
Makes our hair healthy and shiny
Reduces and prevents hair fall
Promotes the growth of hair
ZAPS BACTERIA
Some of the nutrients in olive oil can fight harmful bacteria.
Helicobacter pylori is a stomach bacteria that can cause ulcers and even cancer. Compounds in olive oil help destroy it.
PREVENTS CANCER
Polyphenols present in olive oil are good antioxidants.
Consuming olive oil effectively reduces the risk of cancers of bowel, breast, colon, endometrium, prostate etc.
Hydroxytyrosol and tocopherol in olives exhibit potent anti-cancer properties.
BOOSTS YOUR BRAIN
Another bonus of an olive-oil heavy Mediterranean diet:
It can give your brain a boost. Studies show a menu that’s high in olive oil can help you think, understand, and remember better, and may even help ward off Alzheimer’s disease.
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