Olive oil

What is olive oil and how is it made?

Olive oil is pressed from olives. This process is surprisingly simple - you press the olives and the oil comes out. There's a problem with olive oil though - it's not always what you think it is. Some low-quality versions are made using chemicals and sometimes even stretched with other, cheaper oils. For this reason, it's important to buy the right type of olive oil. The best type is extra virgin olive oil. This is extracted using natural methods and standardized for purity and certain sensory qualities such as smell and taste. Olive oil that is truly extra virgin has a distinctive flavor and is rich in phenolic antioxidants, which are the main reason that real olive oil is so healthy. Then there are regular, refined olive oils that have often been extracted using solvents, treated with heat or even diluted with cheaper oils such as soybean oil or canola oil. For these reasons, only extra virgin olive oils are recommended. However, you should also bear in mind that there is a lot of fraud on the olive oil market and you should therefore only buy olive oil from brands with a good reputation. Even olive oil sold as extra virgin may have been diluted with cheaper oils.

Summary: real extra virgin olive oil is 100% natural and very rich in antioxidants. Many lower quality oils have been heavily processed and may have been fortified with cheaper oils.

Nutritional composition of extra virgin olive oil

Extra virgin olive oil is quite nutritious. It contains moderate amounts of vitamins E and K and plenty of healthy fatty acids.

100 grams of olive oil contains (1):

Saturated fats: 13.8%.
Monounsaturated fats: 73% (most of this is oleic acid, also known as oleic acid).
Omega-6 fatty acids: 9.7%.
Omega-3 fatty acids: 0.76%.
Vitamin E: 72% of the daily requirement.
Vitamin K: 75% of the daily requirement.

The point where extra virgin olive oil really scores is its antioxidant content. These antioxidants are biologically active and some of them can help fight serious diseases (2, 3). Some of the primary antioxidants found in olive oil are the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL cholesterol from oxidizing (4, 5). Some people have criticized olive oil for its high omega-6 to omega-3 fatty acid ratio (over 10:1), but you should keep in mind that the overall percentage of polyunsaturated fatty acids is still quite low, so this should not be a cause for concern.

Summary: Olive oil is very rich in monounsaturated fatty acids and contains moderate amounts of vitamins E and K. True extra virgin olive oil is loaded with antioxidants, some of which have powerful health benefits.

The health benefits of olive oil

Although the health benefits of different dietary fats are controversial, health experts agree that olive oil - and extra virgin olive oil in particular - is good for your health.

Here are some scientifically supported health benefits of olive oil

1. olive oil is rich in healthy monounsaturated fatty acids

As mentioned earlier, olive oil is made up of about 14% saturated and about 10% polyunsaturated omega-3 and omega-6 fatty acids, while 73% of the fatty acids are made up of the monounsaturated fatty acid oleic acid.

Studies suggest that oleic acid reduces inflammation and has positive effects on genes responsible for serious diseases (6, 7, 8, 9). Monounsaturated fats are quite heat-resistant, making extra virgin olive oil a healthy oil for cooking, frying and deep-frying.

Summary: Olive oil is rich in monounsaturated oleic acid. This fatty acid has numerous health benefits.

2. olive oil contains large amounts of antioxidants

Extra virgin olive oil is quite nutritious. Aside from its healthy fatty acids, it contains moderate amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants.

These antioxidants are biologically active and can reduce your risk of chronic diseases (10, 11). They also fight inflammation and help protect your blood cholesterol from oxidizing - two benefits that can reduce your risk of heart disease (12, 13).

Summary: Extra virgin olive oil is loaded with antioxidants, some of which have powerful biological effects.

3. olive oil has strong anti-inflammatory effects

Chronic inflammation is believed to be a key factor in the development of diseases such as 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.

These anti-inflammatory effects are due to its antioxidants. A key antioxidant here is oleocanthal, which has been shown to act via similar mechanisms to the anti-inflammatory drug ibuprofen (14). Some scientists have estimated that the oleocanthal in 50 ml of extra virgin olive oil has a similar effect to 10% of the adult dose of ibuprofen (15) Scientific research also suggests that oleic acid - the primary fatty acid found in olive oil - can lower levels of inflammatory markers such as C-reactive protein. (6) One study also showed that the antioxidants in olive oil can inhibit some genes and proteins that promote inflammation (16).

Summary: Olive oil contains nutrients that fight inflammation. These include oleic acid and the antioxidant oleocanthal.

4 Olive oil could help prevent strokes

Strokes are caused by a disruption of blood flow in the brain. This can be either a blood clot or a hemorrhage. In the Western world, strokes are the second leading cause of death after heart disease (17).

The relationship between olive oil and stroke risk has been extensively studied. A large study review that looked at studies involving a total of 841,000 people concluded that olive oil is the only source of monounsaturated fatty acids that can be associated with a reduction in the risk of stroke and heart disease (18).

In another review, which looked at studies involving 140,000 subjects, those who consumed olive oil had a much lower risk of stroke than those who did not (19).

Summary: Several large-scale studies show that people who consume olive oil have a much lower risk of stroke.

5 Olive oil can protect against heart disease

Heart disease is the leading cause of death worldwide. Observational studies conducted several years ago concluded that heart disease is less common in Mediterranean countries. This led to extensive research into the Mediterranean diet, which has been shown to significantly reduce the risk of heart disease (20, 21). Extra virgin olive oil is one of the key components of this diet and can protect against heart disease in several ways (22). It reduces inflammation, protects "bad" LDL cholesterol from oxidation, improves the condition of the inner walls of blood vessels and may help against excessive blood clotting (23, 24, 25, 26, 27, 28).

Interestingly, extra virgin olive oil has also been shown to lower blood pressure, which is one of the biggest risk factors for heart disease and premature death. In one study, olive oil reduced the need for blood pressure medication by 48% (29, 30).

Dozens, if not hundreds, of studies suggest that extra virgin olive oil has powerful benefits for heart health. If you suffer from heart disease, heart disease or other risk factors for heart disease run in your family, then you should consider incorporating plenty of extra virgin olive oil into your diet.

Summary: Extra virgin olive oil has numerous benefits for heart health. It lowers blood pressure, protects "bad" LDL cholesterol from oxidation and improves blood vessel function.

6. olive oil is not associated with weight gain and obesity

Consuming excessive amounts of fat causes weight gain. However, numerous studies have linked the Mediterranean diet, which is rich in olive oil, with positive effects on body weight (31, 32, 33).

In a 30-month study of over 7,000 Spanish college students, consumption of large amounts of olive oil was not associated with weight gain (34).

In addition, a three-year study of 187 subjects concluded that a diet rich in olive oil was associated with increased levels of antioxidants in the blood and weight loss (35).

Summary: Olive oil consumption does not appear to increase the likelihood of weight gain. Moderate consumption may even support weight loss.

7 Olive oil could fight Alzheimer's disease

Alzheimer's is the most common neurodegenerative disease in the world. One of the key characteristics of this disease is the build-up of so-called beta-amyloid plaques within brain cells.

A study conducted with mice showed that substances contained in olive oil can help to remove these plaques (36). In addition, human studies suggest that a Mediterranean diet rich in olive oil may have positive effects on brain function (37).

Keep in mind that more research is needed on the effects of olive oil on Alzheimer's disease.

Summary: Studies suggest that olive oil may fight Alzheimer's disease, but more research is needed for definitive conclusions.

8. olive oil could reduce the risk of type 2 diabetes

Olive oil appears to have strong protective effects against type 2 diabetes. Several studies have linked olive oil with positive effects on blood glucose levels and insulin sensitivity (38, 39). A randomized clinical trial conducted with 418 healthy volunteers confirmed these protective effects of olive oil (40). In this study, a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by over 40%.

Summary: Both observational and clinical studies suggest that olive oil in combination with a Mediterranean diet can reduce the risk of type 2 diabetes.

9. olive oil may help treat rheumatoid arthritis

Rheumatoid arthritis is an autoimmune disease characterized by deformed and painful joints. Although the exact cause is not yet fully understood, it involves an attack by the immune system on normal, intact cells. An olive oil supplement appears to improve inflammatory markers and reduce oxidative stress in people suffering from rheumatoid arthritis (41, 42).

Olive oil appears to be particularly effective when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids. In one study, olive oil and fish oil significantly improved grip strength and significantly reduced joint pain and morning stiffness in people suffering from rheumatoid arthritis (43).

Summary: Olive oil can help reduce joint pain and swelling associated with rheumatoid arthritis. These benefits can be greatly enhanced by combining it with fish oil.

10. olive oil has antibacterial properties

Olive oil contains many nutrients that can inhibit or kill harmful bacteria (44). One of these bacteria is the Helicobacter pylori bacterium - a bacterium that lives in the stomach and can cause stomach ulcers and tumors.

Test-tube studies have shown that extra virgin olive oil fights eight strains of this bacterium, three of which were resistant to antibiotics (45). A human study suggests that 30 grams of extra virgin olive oil taken daily can eliminate a Helicobacter pylori infection in 10 to 40% of people within just two weeks (46).

Summary: Extra virgin olive oil has antibacterial properties and is particularly effective when it comes to fighting Helicobacter pylori - a type of bacteria that causes stomach ulcers and tumors.

Can you cook with olive oil?

Fatty acids oxidize during cooking. In other words, this means that they react with oxygen and are damaged. It is mainly the double bonds of the fatty acid molecules that are responsible for this. For this reason, saturated fatty acids, which have no double bonds, are highly resistant to heat, while polyunsaturated fatty acids (which have many double bonds) are sensitive to heat and can be easily damaged by heat. As it turns out, olive oil, which consists primarily of a monounsaturated fatty acid (which has only one double bond) is quite resistant to high heat. In one study, scientists heated extra virgin olive oil to 180 degrees Celsius for 36 hours. As it turned out, the oil was highly resistant to damage (47). In another study, olive oil was used for frying and it took 24 to 27 hours for damage to the fatty acids to occur, which was considered harmful (48). All in all, olive oil appears to be very suitable for cooking at high heat and is harmless to health.

Conclusion

At the end of the day, high-quality extra virgin olive oil is very healthy due to its powerful antioxidants and its benefits for the heart, brain, joints and more.

References

https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section12