Olive oil is a miracle oil that can do wonders for your health and beauty. Olive oil has so many amazing benefits that it was called liquid gold by the ancient people. This fabulous oil can also be used for skin care, leaving your skin glowing and glowing, as well as helping to maintain healthy hair.
Olive oil can help you slim down, ease your joint pain, prevent cancer, and keep your cholesterol in check. It can also balance your blood sugar levels and protect your heart.
Olive oil is the secret of the Mediterranean people, who enjoy it every day as it is grown in their region. They have much lower chances of dying from heart problems than other people in the world, which shows how good olive oil is for your health.
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Nutritional Value of Olive Oil
Olive oil is mainly composed of healthy fats, such as monounsaturated and polyunsaturated fatty acids. The most abundant fatty acid in olive oil is oleic acid, which makes up about 73% of the total oil content. Oleic acid is a monounsaturated fat that has anti-inflammatory and antioxidant properties, and may also modulate the expression of genes related to cancer.
Olive oil also contains small amounts of vitamins E and K, which are important for the health of the skin, blood, and bones. Moreover, olive oil is rich in phenolic compounds, which are natural antioxidants that protect the oil and the body from oxidative damage. Some of the most potent phenolic compounds in olive oil are hydroxytyrosol, tyrosol, oleuropein, and oleocanthal. Oleocanthal, in particular, has been shown to have a similar anti-inflammatory effect as ibuprofen, a common painkiller.
The nutritional value of olive oil may vary depending on the type, quality, and processing method of the oil. The highest quality and the most nutritious type of olive oil is extra virgin olive oil, which is obtained by cold pressing the fresh olives without any chemical or heat treatment. Extra virgin olive oil has the lowest acidity, the highest amount of antioxidants, and the most pleasant flavor and aroma.
Benefits of Olive Oil
Olive oil has been associated with a wide range of benefits for the skin, hair, and health, thanks to its high content of healthy fats and antioxidants. Some of the most notable benefits of olive oil are:
Skin Benefits of Olive Oil
Olive oil is not only good for your health, but also for your skin. It has many properties that can improve the appearance and the condition of your skin, such as:
Moisturizing and nourishing
Olive oil is rich in vitamin E and other antioxidants that can hydrate and protect the skin from dryness, aging, and inflammation. Olive oil can penetrate deep into the skin and lock in the moisture, leaving the skin soft and smooth. You can use olive oil as a natural moisturizer for your face and body, especially in the winter or after a shower. You can also mix olive oil with honey, yogurt, or aloe vera gel for a DIY face mask that can nourish and soothe your skin.
Cleansing and removing makeup
Olive oil can also act as a natural cleanser and makeup remover, as it can dissolve the dirt, oil, and impurities from the pores without stripping the skin of its natural oils. Olive oil can gently remove even the most stubborn makeup, such as waterproof mascara, eyeliner, and lipstick. You can use olive oil as a cleansing oil by massaging it onto your dry face and then wiping it off with a warm, damp cloth. You can also add olive oil to your regular cleanser or toner for extra cleansing and moisturizing benefits.
Healing and preventing acne
Olive oil can help heal and prevent acne, as it has antibacterial and anti-inflammatory properties that can kill the bacteria that cause acne and reduce the redness and swelling of the pimples. Olive oil can also balance the oil production of the skin and prevent clogged pores and breakouts. You can use olive oil as a spot treatment for acne by applying it directly to the affected areas with a cotton swab. You can also mix olive oil with tea tree oil, lemon juice, or apple cider vinegar for a more potent acne-fighting solution.
Treating and soothing various skin conditions
Olive oil can also be used as a natural remedy for various skin conditions, such as eczema, psoriasis, sunburn, and diaper rash, as it can soothe and repair the damaged skin and reduce the itching and irritation. Olive oil can also speed up the healing process of wounds, cuts, burns, and insect bites, as it can stimulate the growth of new skin cells and prevent infection and scarring. You can use olive oil as a topical treatment for skin conditions by applying it directly to the affected areas or mixing it with other ingredients, such as oatmeal, coconut oil, or lavender oil, for a more soothing effect.
Hair Benefits of Olive Oil
Olive oil is not only beneficial for your skin, but also for your hair. It has many qualities that can improve the health and the beauty of your hair, such as:
Moisturizing and conditioning
Olive oil is rich in vitamin E and other antioxidants that can hydrate and protect the hair from dryness, damage, and frizz. Olive oil can penetrate the hair shaft and seal the moisture, leaving the hair soft and shiny. You can use olive oil as a natural conditioner for your hair, either before or after shampooing. You can also mix olive oil with honey, egg, or banana for a DIY hair mask that can nourish and repair your hair.
Stimulating and preventing hair loss
Olive oil can also promote hair growth, as it can improve blood circulation to the scalp, nourish the hair follicles, and prevent hair loss caused by hormonal imbalance, stress, or inflammation. Olive oil can also reduce the production of DHT, a hormone that can shrink the hair follicles and cause hair thinning and baldness. You can use olive oil as a scalp massage oil by warming it slightly and applying it to your scalp and hair. You can also add olive oil to your diet or supplements for internal benefits.
Treating and preventing dandruff
Olive oil can also help you get rid of dandruff, as it can moisturize the scalp, remove the flakes, and prevent fungal and bacterial infections that can cause dandruff. Olive oil can also balance the pH of the scalp and prevent the overproduction of oil and sebum that can clog the pores and worsen dandruff. You can use olive oil as a pre-shampoo treatment for dandruff by mixing it with lemon juice, vinegar, or yogurt and applying it to your scalp and hair. You can also add a few drops of olive oil to your shampoo or conditioner for extra benefits.
Health Benefits of Olive Oil
Olive oil is not only good for your skin and hair, but also for your overall health. It has many effects that can prevent or treat various chronic diseases, such as:
Cardiovascular diseases
Olive oil can lower the risk of heart attack, stroke, and high blood pressure, as it can improve the lipid profile, reduce the inflammation, and prevent the oxidation of the blood vessels. Olive oil can also prevent the formation of blood clots and the hardening of the arteries, which are common causes of cardiovascular events. According to a large study, people who consumed more than half a tablespoon of olive oil per day had a 15% lower risk of having any kind of cardiovascular disease and a 21% lower risk of coronary heart disease, compared to those who never consumed olive oil.
Cognitive decline and Alzheimer's disease
Olive oil can protect the brain from aging and neurodegeneration, as it can enhance the function of the neurons, prevent the accumulation of amyloid plaques, and reduce the oxidative stress and inflammation in the brain. Olive oil can also improve memory, learning, and cognitive performance, especially in older adults. A study found that supplementing a Mediterranean diet with extra virgin olive oil for 6.5 years improved the cognitive function of older adults, compared to a low-fat diet or a Mediterranean diet supplemented with nuts.
Type 2 diabetes and metabolic syndrome
Olive oil can reduce the risk of type 2 diabetes and metabolic syndrome, as it can improve insulin sensitivity, regulate blood sugar levels, and prevent the complications of diabetes, such as kidney damage, nerve damage, and eye problems. Olive oil can also help with weight management, as it can increase the feeling of fullness and reduce the appetite. A meta-analysis of 32 studies showed that diets enriched with olive oil, compared to other dietary fats, had beneficial effects on blood glucose control and insulin sensitivity in people with diabetes or at risk of diabetes.
Cancer
Olive oil can prevent and fight cancer, as it can inhibit the growth and spread of cancer cells, induce apoptosis (cell death), and modulate the expression of genes and proteins involved in cancer development and progression. Olive oil can also protect the DNA from damage and mutations that can lead to cancer. Olive oil may be especially effective against breast, colorectal, prostate, and skin cancers. A study of over 40,000 women found that those who consumed more than 9 tablespoons of olive oil per week had a 62% lower risk of breast cancer, compared to those who consumed less than one tablespoon per week.
Osteoporosis and bone health
Olive oil can strengthen the bones, as it can increase the absorption of calcium, stimulate the production of osteocalcin, and prevent osteoporosis and fractures. Olive oil can also prevent bone loss and improve bone mineral density, especially in postmenopausal women. A randomized trial of 127 elderly men found that consuming olive oil for two years increased the levels of osteocalcin and other markers of bone formation, compared to consuming sunflower oil.
How to Select and Store Olive Oil
As mentioned earlier, the best type of olive oil is extra virgin olive oil, which has the highest quality and the most benefits for the skin, hair, and health. However, not all extra virgin olive oils are created equal, and some may be adulterated or mislabeled. Therefore, it is important to know how to select and store olive oil properly, to ensure its freshness and authenticity. Here are some tips to follow:
- Look for the label that indicates the origin, the harvest date, and the certification of the oil, such as PDO (Protected Designation of Origin), PGI (Protected Geographical Indication), or USDA Organic.
- Choose the oil that comes in a dark glass or tin container, as light and heat can degrade the quality and the flavor of the oil.
- Avoid the oil that has a rancid, musty, or metallic smell or taste, as this indicates that the oil is oxidized or spoiled.
- Store the oil in a cool, dark, and dry place, away from heat, light, and air, as these factors can accelerate the deterioration of the oil.
- Use the oil within 12 to 18 months of opening, as the oil may lose its freshness and its benefits over time.
Cooking with Olive Oil
Olive oil is a versatile oil that can be used for various culinary purposes, such as salad dressing, marinade, sauce, dip, baking, frying, and roasting. Olive oil can enhance the flavor and the nutrition of any dish, as it can complement the taste of other ingredients and provide healthy fats and antioxidants. However, it is important to use olive oil correctly, to avoid damaging its quality and its benefits. Here are some tips to follow:
- Use extra virgin olive oil for cold or low-heat cooking, such as salad dressing, marinade, sauce, or dip, as this type of oil has the most delicate flavor and the most antioxidants, which can be destroyed by high heat.
- Use virgin or pure olive oil for medium-heat cooking, such as baking, frying, or roasting, as this type of oil has a more robust flavor and a higher smoke point, which is the temperature at which the oil starts to burn and produce harmful compounds.
- Use light or refined olive oil for high-heat cooking, such as deep-frying, as this type of oil has a mild flavor and a very high smoke point, which makes it suitable for high-temperature cooking. However, keep in mind that this type of oil has the least amount of antioxidants and the most amount of processing, which may reduce its benefits.
A Word of Caution
Olive oil is generally safe and beneficial for most people, as long as it is consumed in moderation and used properly. However, some people may experience some side effects or risks from olive oil, such as:
Allergic reaction
Some people may be allergic to olive oil or its components, and may develop symptoms such as rash, itching, swelling, or difficulty breathing. If you have a known allergy to olive oil or olives, avoid using or consuming olive oil.
Skin irritation
Some people may have sensitive skin that may react to olive oil, especially if it is applied directly to the skin or used in large amounts. If you have sensitive skin, do a patch test before using olive oil on your skin, and dilute it with water or another carrier oil if needed.
Weight gain
Olive oil is high in calories and fat, and may cause weight gain if consumed in excess. One tablespoon of olive oil contains about 120 calories and 14 grams of fat, which can add up quickly if you use too much oil in your cooking or dressing. To prevent weight gain, limit your intake of olive oil to 1 to 2 tablespoons per day, and measure the oil before using it.
Diarrhea
Olive oil has a laxative effect, and may cause diarrhea if consumed in large amounts or on an empty stomach. Diarrhea can lead to dehydration, electrolyte imbalance, and abdominal pain. To avoid diarrhea, consume olive oil with food, and start with small amounts until your body gets used to it.