Olive Oil Benefits and Side Effects

Olive oil is regarded as one of the most significant compounds because there are a lot of advantages to using olive oil. It contains a variety of heart-healthy macronutrients as well as anti-inflammatory chemicals. Its advantages include a reduction in the occurrence of obesity and depression, maintenance of healthy skin and hair, and prevention of heart diseases. But it can have some serious side effects on your health too if not consumed in moderation. Here we will see in detail about olive oil benefits and side effects. 

Key Points

• Due to the numerous benefits of using olive oil, it is regarded as one of the most important compounds..
• Olive oil helps to safeguard your heart’s health, strengthen your ability to combat cancer and encourage weight loss and prevent obesity
• Olive oil’s constituents combine to promote the health of your brain and treat mood disorders like depression.
• It reduces the effects of aging and the risk of breast cancer. This oil lowers the risk of diabetes and also keeps hair in good condition.
• In some cases, olive oil can cause side effects like acne, blackheads, and skin allergies. Additionally, it contains a lot of calories too.
• Like all coins, olive oil has two sides. One must take into account both its advantages and drawbacks. 
• You should consult a nutritionist for advice on how to include it in your diet in a healthy way.

A little bit about Olive Oil

The fruit of the olive tree (Olea europaea), which is naturally rich in beneficial monounsaturated fatty acids, is used to make olive oil. The biologically active phenolic compounds found naturally in virgin olive oils have drawn the most attention recently.

Olive oil is widely believed to be the best fat for human health, according to the Summary of the Third International Conference on Virgin Olive Oil and Health Consensus Report. Olive oil phenolics have favorable impacts on a number of physiological indices, including:

• Oxidative damage
• Inflammation indicators
• Platelet and cellular function
• Plasma lipoproteins
• Antimicrobial activity

In addition to being used for cooking, olive oil is a crucial ingredient in lamps, soaps, skin care products, and cosmetics. It has a long history that dates back to ancient civilizations and olive trees themselves have been there for many thousands of years. 

It has long been a part of the diets of some of the world’s healthiest, longest-living populations, including those in the blue zones, and is a mainstay of the Mediterranean diet. 

Add on- Olive oil is mostly grown today in Italy, Mexico, the United States (particularly California), Peru, Chile, and Argentina.

Let us tell you about the nutritional information of olive oil

Extra virgin olive oil has the following nutrients per tablespoon

• 119 calories
• Zero grams of sugar, carbohydrates, or protein
• 14 grams of fat, of which 9.8 grams are monounsaturated
• 8 micrograms of vitamin K
• 2 mg of vitamin E

Do you know? Oleic acid, the most significant monounsaturated fatty acid makes up the majority of the fats in olive oil.

You can take help from a clinical nutritionist to get you a diet plan for a healthy intake of olive oil.

Benefits of Olive Oil for Health

Now we are heading towards the benefits of olive oil for your health. Stay with us and read about these amazing health benefits of olive oil.

1. Olive oil helps to protect the health of your heart

Numerous research, including a 2018 review on the cardiovascular benefits of olive oil, have discovered that high-MUFA diets cut LDL cholesterol, raise HDL cholesterol, and drop triglycerides more effectively than lower-fat, higher-carbohydrate diets.

1. Extra virgin oil is regarded as an anti-inflammatory food and a protector of the heart since it contains potent antioxidants called polyphenols.
2. Additionally, it has vasodilatory properties that reduce the risk of atherosclerosis.
3. According to a 2009 study published in the Journal of Cardiovascular Pharmacology, olive oil can reverse inflammatory reactions as well as age- and disease-related alterations to the heart and blood vessels.
4. Studies have shown that olive oil helps lower high blood pressure because it increases the bioavailability of nitric oxide, which maintains the arteries open and dilated.

Did you know? A Mediterranean-style diet high in alpha-linolenic acid (ALA) from olive oil can reduce the risk of cardiac death by 30% and the risk of sudden cardiac death by 45%.

Also, read- 5 helpful ways to control your hypertension

2. Olive oil can give you the power to fight against cancer

Several antioxidants, including polyphenols, are abundant in olives and olive oil, and according to a 2018 study published in the International Journal of Molecular Sciences, polyphenols “are believed to reduce morbidity and slow the development of neurodegenerative diseases as well as cancer.

1. Olive oil is rich in antioxidants including nucleosides, hydroxytyrosol, tyrosol, and phenyl propionic acids, as well as lignans and flavones. It also gives you substances that strengthen your immune system, anticancer substances (such as squalene and terpenoids), and the lipid oleic acid, which is resistant to oxidation.
2. According to researchers, the Mediterranean diet’s high intake of olives and olive oil in southern Europe contributes significantly to cancer prevention.

You should also read 6 foods to eat while fighting cancer

3. Aid in weight loss and obesity prevention

As a satiating food, the fats of olive oil assist in lowering cravings, hunger, and overeating.

This is one of the reasons why multiple studies have discovered that diets with low fats promote weight reduction or weight maintenance more frequently and quickly than diets low in fat.

Have a look at Tips for Fast Weight Loss According to the Experts

A study on “olive oil and weight loss”:

We would like to share the results of a study on “olive oil and weight loss” with you.

Researchers from one study discovered that those who followed higher-fat, low-carbohydrate diets(olive oil) lost more weight than those who were assigned to low-fat diets (without olive oil) after examining five studies with a total of 447 participants.

Blood pressure levels did not differ between the two groups, but people assigned to the higher-fat diets experienced more favorable changes in triglyceride and high-density lipoprotein cholesterol values.

Add on – A similar study discovered, in the Women’s Health Journal, that over the course of an eight-week comparison, an olive oil-rich diet resulted in higher weight loss than a lower-fat diet. After eight weeks, the participants overwhelmingly decided to stick to an olive oil-rich diet for at least six months of the follow-up period.

4. The components of olive oil work together to support the health of your brain

We need a reasonably high level of fatty acids daily to carry out tasks, control our moods, and think clearly.

1. Olive oil enhances brain functioning for concentration and memory related tasks.
2. By protecting against free radicals, olive oil may be able to combat age-related cognitive loss according to studies.
3. It provides MUFAs which are connected to healthy brain functioning.

5. Olive oil can combat depression and mood disorders

Olive oil is believed to provide anti-inflammatory and hormone-balancing properties that can guard against neurotransmitter malfunction.

1. It might also protect against anxiety and depression. 
2. According to a 2011 study, a higher MUFA intake was inversely related to the risk of depression.

How does olive oil help with mental problems?

When the brain does not receive enough “happy hormones,” such as serotonin or dopamine, crucial chemical messengers that are required for mood control, getting quality sleep, and thought-processing, mood or cognitive issues might develop.

But when you take olive oil, it can manage this hormonal malfunction in your body.

Read 9 Easy Tips to Fight Depression

6. It slows down the aging process

Secoiridoids, a class of antioxidants found in extra virgin olive oil, help activate genes that have anti-aging benefits and lessen cellular stress.

1. The secoiridoids in olive oil may also inhibit gene expression associated with the Warburg effect, a mechanism linked to the development of cancer, and aid in preventing “age-related alterations” in skin cells.
2. According to a 2019 study, “exclusive olive oil intake (vs. no usage of olive oil) was substantially related with higher scores on the successful aging index (SAI), particularly among those aged older than 70 years.

Beware – Just keep in mind that cooking olive oil with excessive heat can have the opposite impact of what you intended. High-temperature cooking with this oil causes it to change chemically and create advanced glycation end products (AGEs), which are linked to “the multisystem functional deterioration that happens with age”.

How to use olive oil to slow down the aging process?

You may use it on your skin or take it orally. For applying on the skin, you may use it as a moisturizer after taking a bath or washing your face.

When taken orally, one tablespoon of olive oil can be mixed in water or as a topping on salads. 

Read also – 5 Easy Tips to Deal with Patchy and Dry skin

7. It lowers the risk of diabetes

Olive oil may have a favorable impact on glucose metabolism through modifications to gene expression, insulin signaling, and enzyme activity.

1. Consuming MUFAs and PUFAs may improve insulin sensitivity and lower the risk of type 2 diabetes, according to different research.
2. Fats in olive oil assist in stabilizing blood sugar levels and regulating insulin.
3. The addition of extra virgin olive oil to your meal might help lessen the impact on your bloodstream, even when you consume foods high in sugar or carbohydrates.
4. Olive oil consumption can also help you feel fuller for longer after meals, which can reduce sugar cravings and overeating as both of these increase your risk of developing diabetes.

You can talk to a diabetologist also for getting an effective treatment plan for diabetes.

8. Olive oil is linked with lowering breast cancer risk

According to certain research, consuming more olive oil is associated with a lower chance of acquiring some types of cancer, including breast cancer.

There are not any obvious causes for this, but one possibility is that MUFAs and hormonal activity inside the human body interact with each other.

9- Olive oil maintains the health of hair

Due to the presence of moisturizing components including squalene and oleic acid, olive oil is excellent for maintaining hair health.

1. It causes a potential improvement in hair elasticity and also aids in preventing split ends.
2. Vitamin E and other antioxidants can also be found in virgin olive oil. According to a study, a vitamin E can help in the development of strong hair.

How to use olive oil for your hair?

• Spend some time deeply massaging the oil into your hair.
• Wrapping your hair with a shower cap and letting the oil sit in for at least 15 minutes will result in the most effective conditioning.

Give a quick read on How to Take care of your Hair in Winter

Side Effects of Olive Oil 

Olive oil has two sides, just like every coin. Along with its benefits, one must also consider its negative aspects. Some of which we have described here.

1. Olive oil can cause acne

Excessive use of olive oil might cause pimples and acne on your face.

• Because it is a thick oil that takes longer to seep into the skin and clog pores.
• As a result of this, it can cause acne in people with sensitive or acne-prone skin.

If you want to meet with the best doctor for acne treatment, book a meeting right now.

2. It might cause some allergies too

Some people who are sensitive to oils, particularly olive oil, may experience an allergic reaction from its use.

• If you are aware of your sensitivities, try to avoid the triggers as much as you can because even mild discomfort can result in dermatitis and eczema.

3. Olive oil is very high in calories

One of the main negative sides of olive oil is its amount of calories.

Do you know? 1 tbsp of olive oil contains more calories than 1 tbsp of refined sugar.

Consuming too much olive oil may result in obesity. Plus, gaining weight causes an increase in insulin resistance, which may result in metabolic alterations inside your body.

4. It can cause blackheads on your skin 

Using olive oil on your skin can create a layer on the skin that collects dirt and clog pores, and ultimately, results in blackheads.

You should also read: 6 Treatment Options to get rid of Blackheads

To sum up

Olive oil is naturally rich in beneficial monounsaturated fatty acids. Numerous studies have shown that olive oil has health benefits that include preventing diabetes and obesity as well as reducing the risk of diabetes and free radical damage, depression, heart disease, and cognitive decline.

There are various types of olive oil, with extra virgin being the healthiest. It is advised to avoid cooking it at high temperatures because doing so can destroy its nutritional components and alter its chemical makeup.

Moreover, to include it in your diet in a healthy manner, you should take advice from a nutritionist.

FAQs

1- Is it good to take olive oil every day?

Those who eat more than half a tablespoon of olive oil daily have a lower risk of dying from lung disease, cancer, heart disease, or neurological illnesses.

2- What is the best time to take olive oil?

Although olive oil can be consumed at any time of day, some experts suggest that they prefer to take it first thing in the morning on an empty stomach.

3- How much olive oil is safe per day?

As a general guideline, it is recommended to take one to two teaspoons of olive oil per day.