Benefits Of Olive Oil

Introduction

Extracted from the ripened fruit of the Olea europaea tree, olive oil is a staple in many cuisines and cultures all over the world, while only increasing in popularity as time goes on. 

Historically, olive oil has held culinary and cultural importance. In ancient Greek and Roman civilisations, olive oil was also used in ceremonies, skincare, and others.

In recent years, extensive research has taken place to shed light on the benefits olive oil provides to our health. It is rich in monounsaturated fats, antioxidants like polyphenols and vitamin E, and other nutrients like vitamin K and squalene, which contribute to its therapeutic properties.

Olive oil has several health advantages, but it's most recognised for improving cardiovascular health, lowering inflammation, and nourishing skin and hair.

Understanding the different types of olive oil and their composition can help us maximise the benefits we gain. Although it is important to know that olive oil can be beneficial to health, moderation and understanding its usage in a balanced diet are the keys to reaping its full advantages.

The many varieties of olive oils and their nutritional profiles will be covered in this article, along with the health advantages they all offer. The article will also cover how to use it in your daily routine and offer storage and shelf-life advice.

Chemical composition and nutritional profile

Types of olive oil

There are multiple types of olive oil, each with different characteristics and uses. The more prominent types are discussed briefly below:

• Extra virgin olive oil: This is known to have the most flavour and be of the highest quality. it is the least refined type of olive oil and is the most similar to the oil that comes straight from the fruit. It is extracted from the first pressing of the olives without using heat or chemicals, preserving its natural flavour and aroma. Extra virgin olive oil has a low acidity level (under 0.8%) and is rich in antioxidants
• Virgin olive oil: The process by which virgin olive oil is extracted is similar to that of extra virgin olive oil but differs as it has a milder flavour and a higher acidity level, but no higher than 1.5%
• Refined olive oil: This olive oil is obtained by refining virgin olive oil. It undergoes a process that removes impurities and defects, resulting in a lighter, more neutral flavour. Sometimes refined olive oil may have a poorer taste, a bad smell, and an acidity level of over 3.3%. Due to the higher smoke point of refined olive oil, it is more suitable for higher-temperature cooking.
• Olive pomace oil: This olive oil is extracted from the olive pulp, skin, and pits left over after the first pressing. It is obtained using solvents and heat, and it has a higher smoke point and a milder flavour than other types of olive oil

Major components

The following components dominate the nutritional profile of olive oil:

• Monounsaturated Fats (Oleic Acid): Monounsaturated fats make up the majority of the fat content of olive oil, with oleic acid being the most prevalent. These fats have been connected to several  health advantages, such as decreased inflammation and enhanced heart health
• Antioxidants (Polyphenols, Vitamin E): Olive oil contains antioxidants including polyphenols and vitamin E that help protect the body from inflammation and oxidative damage
• Other Nutrients (Vitamin K, Squalene): To add to its health advantages, olive oil also includes additional elements including squalene and vitamin K

Making educated judgements regarding olive oil's usage in cooking and possible health benefits requires understanding its chemical makeup and nutritional profile.

Health benefits

Olive oil is not only a delicious and versatile cooking ingredient but also boasts numerous health benefits that contribute to overall well-being.

Cardiovascular health

• Improving lipid profile: The monounsaturated fats in olive oil, particularly oleic acid, help improve the lipid profile. This is done by a variation in the values of total cholesterol, triglyceride (TG), low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol. After olive oil consumption cholesterol, TG and LDL-C (known as bad cholesterol), were seen to decrease and HDL-C (known as good cholesterol) was increased.¹ These variations in values and improvement in lipid profile can help reduce the risk of heart disease and prevent strokes
• Reducing the risk of heart disease: Multiple studies have shown an inversely proportional relationship between the intake of olive oil and heart disease.² Statistics conclude that a Mediterranean diet complemented with extra-virgin olive oil can lead to up to a 31% reduction in heart disease²

Antioxidant and anti-inflammatory effects

• Reducing Oxidative Stress: As mentioned previously, olive oil is rich in antioxidants. One function of these antioxidants is their ability to neutralise free radicals and reduce oxidative stress in the body, which has been linked to the development of several diseases including cancer.³ Consumption of olive oil can help protect cells from damage and reduce the risk of these diseases
• Combating inflammation: Research consistently provides information stating that olive oil is full of nutrients such as phenolic compounds, vitamin E, and lipid molecules that possess anti-inflammatory effects.² These nutrients can again help combat the illnesses associated with inflammation such as arthritis. 

Cancer prevention

Several studies have suggested that olive oil consumption may be associated with a reduced risk of certain cancers such as colon and esophageal squamous cell cancer.⁴ A review of 45 studies concluded that higher olive oil consumption was associated with a 31% lower cancer risk overall.⁵ 

Anticancer properties: Polyphenols within olive oil have been shown to slow the development of cancer cells.⁴ Other components such as phenolic extracts, hydroxytyrosol, and oleuropein have shown results in protection against gastrointestinal and urinary tract cancer.⁵

Cognitive health

The consumption of olive oil has been shown to improve memory and other cognitive functions. Studies have concluded that the addition of olive oil to the diet has had favourable effects on cognitive performances and is positively associated with cognitive health overall.⁶

Furthermore, studies have found specific nutrients and components within extra virgin olive to reduce cognitive decline in people with dementia.⁶ Due to monounsaturated fats and antioxidants, oxidative stress and inflammation in the brain are reduced.

Skin and hair health

• Hydrating and nourishing properties: Olive oil is a natural emollient, and that means it helps lock in moisture and keep the skin hydrated. It also contains vitamins A and E, which nourish the skin and help maintain its elasticity
• Promoting healthy skin and hair: Regular application of olive oil to hair and skin (about one tablespoon) can improve overall health and appearance. It can also help reduce dryness and irritation

Usage and recommendation

Now that we have explored the health benefits of olive oil, it is important to understand how to use it effectively to maximise its benefits.

Cooking and culinary use

As mentioned previously, olive oil is rich in flavour and, therefore, can and already is being applied to culinary use in multiple ways. Because of its high smoking point, it can be used for sautéing, frying, and roasting. However, it is important to note that extra virgin olive oil has a lower smoke point compared to other types of olive oil, so it is best used for low to medium-heat cooking.

Daily consumption guidelines

• Moderation and portion control: Although we have discussed all the health benefits olive oil provides in this article, it is important to remember that it is still very calorific, so it is important to use it in moderation. The recommended daily intake of fat is approximately 30–35% of the total calorie intake. As mentioned previously, olive oil is rich in flavour and, therefore, can and already is being applied to culinary use in multiple ways
• Incorporating into a balanced diet: Olive oil should be part of a balanced diet containing fruits, vegetables, whole grains, and more. It should not be the sole source of fat in the diet

It is important to consult a professional before making any large changes to your diet to ensure an efficient and healthy transition. 

Storage and shelf life

Olive oil must be stored in a cool, dark place, away from direct sunlight and heat. This is because exposure to sunlight may cause the oil to oxidise and lose its flavour and nutritional value. It is also important to use the most fresh olive oil available, as older olive oil may lose its flavour. Looking for olive oil with later expiration dates may be helpful, and using it within a few months of opening is the best practice.

Summary

Olive oil, being a staple in many cuisines worldwide, is rich in monounsaturated fats, antioxidants, and other nutrients, allowing it to possess many health benefits for us. The health benefits include improvements in heart health, reduced inflammation, cancer prevention, better cognitive function, and healthier hair and skin. The different types of olive oil, their chemical components, and nutrients, all play a role in providing these benefits. To maximise the benefits, it is important to use olive oil in moderation and as part of a balanced diet while making sure it is stored correctly. It is also recommended to consult a professional before making any significant dietary changes and to gain a greater understanding of how the use of olive oil can benefit you personally.