have you noticed that the shelves of the internet, supermarkets, and organic stores are filled with more and more extra virgin olive oil?
a big reason is that modern people's eating habits have changed, more and more people agree with the concept of "eating enough is not as good as eating smart", and extra virgin olive oil is one of the oils that have great benefits to the body, this is not lao wang selling melons, the benefits of extra virgin olive oil are to help everyone sort out, after reading to ensure that the next time there is a shortage of oil at home, you will want to buy extra virgin olive oil!
1. rich in healthy unit unsaturated fats:
these fatty acids have many benefits and are a healthy choice for cookingolive oil is a natural oil extracted from the fruit of olives. about 14% of olive oil is saturated fat, while 11% is polyunsaturated fats, such as omega-6 and omega-3 fatty acids.
however, the main fatty acid in olive oil is a unit unsaturated fat called "oleic acid", which makes up 73% of all the ingredients of the oil. studies have shown that oleic acid reduces inflammation and may even have beneficial effects on genes associated with cancer. unit unsaturated fats are also highly resistant to high temperatures, and this property makes extra virgin olive oil a healthy choice for cooking.
2. olive oil is rich in antioxidants
EXTRA VIRGIN OLIVE OIL IS QUITE NUTRITIOUS. IN ADDITION TO BENEFICIAL FATTY ACIDS, IT CONTAINS MODERATE AMOUNTS OF VITAMIN E AND VITAMIN K. BUT OLIVE OIL IS ALSO RICH IN POWERFUL ANTIOXIDANTS. THESE ANTIOXIDANTS ARE BIOLOGICALLY ACTIVE AND MAY REDUCE THE RISK OF CHRONIC DISEASES. THEY ALSO FIGHT INFLAMMATION AND HELP PROTECT YOUR BLOOD CHOLESTEROL FROM OXIDATION—2 BENEFITS THAT MAY REDUCE THE RISK OF HEART DISEASE.
3. olive oil has strong anti-inflammatory properties:
these include oleic acid as well as antioxidant olive oil that stimulates aldehydeschronic inflammation is considered the main driver of diseases such as cancer, heart disease, metabolic syndrome, type 2 diabetes, alzheimer's disease, arthritis, and even obesity.
extra virgin olive oil can reduce inflammation, which may be one of the main reasons for its health benefits.
the main anti-inflammatory effect is mediated by antioxidants. one of the most critical is the stimulation of aldehydes by olive oil, which studies have shown to have similar utility to ibuprofen, an anti-inflammatory drug.
some scientists estimate that the aldehyde-stimulating aldehyde in 3.4 teaspoons (50 ml) of extra virgin olive oil and the 10% adult dose of ibuprofen have similar effects.
STUDIES HAVE ALSO SHOWN THAT THE MAIN FATTY ACID IN OLIVE OIL, OLEIC ACID, REDUCES THE LEVEL OF IMPORTANT INFLAMMATORY INDICATORS SUCH AS C-REACTIVE PROTEIN. ONE STUDY ALSO NOTED THAT ANTIOXIDANTS IN OLIVE OIL CAN INHIBIT SOME OF THE GENES AND PROTEINS THAT DRIVE INFLAMMATION.
4. olive oil may help avoid stroke:
several large studies have demonstrated that eating olive oil regularly makes stroke a much lower risk of death in the second leading cause of death in developed countriesa stroke is caused by a blockage of blood flowing to the brain due to a blood clot or bleeding. in developed countries, stroke is the second most common cause of death, closely following heart disease. the relationship between olive oil and stroke has been extensively studied.
a large academic review of 841,000 people found that olive oil was the only source of unit unsaturated fat associated with a reduced risk of stroke and heart disease. in another review of 140,000 participants, those who had eaten olive oil had a much lower risk of stroke than those who had not.
5. olive oil protects against heart disease:
it lowers blood pressure, protects bad cholesterol ldl from oxidation, and improves vascular function
heart disease is the most common cause of death in the world. observational studies conducted several decades ago have shown that heart disease is less common in mediterranean countries. this has led to extensive research on the mediterranean diet, which now shows a significant reduction in the risk of heart disease.
extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways. it reduces inflammation, protects bad cholesterol ldl from oxidation, strengthens the lining of your blood vessels and may help avoid excessive clotting.
interestingly, it has also been shown to lower blood pressure— one of the strongest risk factors for heart disease and early death. in one study, olive oil reduced the need for blood pressure medication by 48%.
if you have a history of heart disease, family heart disease, or any other major risk factor, you may need to include a lot of olive oil in your diet.
6. olive oil is not related to weight gain and obesity:
moderate intake may even help with weight loss
many studies have linked the mediterranean diet, rich in olive oil, to the beneficial effects on weight.
in a 30-month study of more than 7,000 spanish university students, eating a lot of olive oil was not associated with weight gain. in addition to this, a 3-year study of 187 participants found that an olive oil-rich diet was associated with increasing the level of antioxidants in the blood and losing weight.
7. olive oil may fight alzheimer's disease:
alzheimer's disease is the most common neurodegenerative symptom in the world. one of the key features is the growth of plaques β so-called amyloid in your brain cells. a study of rats showed that 1 substance in olive oil could help remove these plaques.
in addition to this, 1 human study noted that a mediterranean diet rich in olive oil is beneficial for brain function.
keep in mind that the effects of olive oil on alzheimer's disease need more research.
8. olive oil may reduce your risk of type 2 diabetes:
both observational and clinical trials have shown that olive oil combined with a mediterranean diet can reduce your risk of developing type 2 diabetesolive oil is clearly highly protective against type 2 diabetes. several studies have linked olive oil to sensitivity to blood sugar and insulin. a randomized clinical trial of 418 healthy people recently confirmed the protective effects of olive oil. in the study, the mediterranean diet, rich in olive oil, reduced the risk of type 2 diabetes by more than 40 percent.
9. the antioxidants in olive oil have anti-cancer properties:
they may reduce cancer risk, but further research is needed
cancer is one of the most common causes of death in the world. people in mediterranean countries have a lower risk of some cancers, and many researchers believe that olive oil is likely to be the cause.
the antioxidants in olive oil can reduce the damage of oxidation based on the fundamental principle of freedom, believed to be the main driving force of cancer. many test-tube studies have demonstrated that compounds in olive oil can fight cancer. more research is needed to determine whether olive oil can actually reduce your risk of cancer.
10. olive oil helps to treat rheumatoid arthritis:
helps reduce joint pain and swelling from
rheumatoid arthritis
rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints. while the exact cause is still not perfectly understood, it means that your immune system is mistakenly attacking normal cells.
olive oil supplements clearly improve the indicator of inflammation and reduce oxidative stress in individuals with rheumatoid arthritis.
it appears to be especially beneficial when olive oil is combined with fish oil, a source of anti-inflammatory omega-3 fatty acids. in one study, olive and fish oil significantly improved grip, joint pain and morning stiffness in patients with rheumatoid arthritis.
11. olive oil has antibacterial effects:
it has antibacterial properties and has been
found to be particularly effective against helicobacter pylori, a bacterium
that can cause stomach ulcers and stomach cancer
olive oil contains many nutrients that can inhibit or kill bad bacteria. one of them is helicobacter pylori, a bacterium that lives in your stomach and can cause stomach ulcers and stomach cancer. the test-tube study noted that extra virgin olive oil fought eight strains of this bacterium, and 3 of them were antibiotic-resistant. 1 human body study showed that in 10-40% of people, consuming 30 grams of extra virgin olive oil daily for 2 weeks can eliminate infection with helicobacter pylori.
buying the right kind of extra virgin olive oil is extremely important!
raw drink graded spanish verlu olive oil
extra virgin olive oil retains some of the antioxidants and bioactive compounds derived from olives. in light of this, it is considered healthier than refined olive oil.
even so, there are still many confusing olive oils on the market, and many labels that say "extra virgin" have been diluted with other refined olive oils. so, carefully check the labels to make sure you're buying real extra virgin olive oil. reading the ingredient list and checking for quality certifications is always a good way.