The powerful benefits of olive oil are endless, making it one of the best superfoods.
Olive oil, especially virgin olive oil, is recognized worldwide for its health benefits and nutritional value.
It has a leading role in the Mediterranean diet and is justly called “Greek Gold“!
So, a question that might be more accurate is what does olive oil do to our body that is not amazing?
To start, it offers anti-inflammatory, anti-cancer, and antioxidant properties. It may help protect against certain chronic diseases like diabetes and cancer. (1)
Olive oil is commonly used as a cooking oil and in salads.
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However, eating it raw will get the maximum benefits and its potent nutrients.
In particular, combining it with lemon juice every morning will help detoxify the kidneys, intestines, and liver. This combination may also help in stomach issues, such as ulcers.
Today’s article will shed light on what will happen to your body if you eat a spoonful of olive oil daily. In addition, you will read the nine powerful benefits of olive oil, how many calories one spoon contains, how many grams it corresponds to, and what green olive oil is.
You will also learn:
- how olive oil connects to our health
- in which way it helps prevent strokes and heart diseases
- how important is its help in type 2 diabetes and the prevention of cancer and Alzheimer’s disease
- how it helps with rheumatoid arthritis
- if it adds weight
- and how you can get its maximum benefits by combining it with lemon in the morning
The 9 powerful benefits of olive oil
So, let us see the nine powerful benefits of olive oil and how it can be an essential, highly beneficial food in our diet.
#1 It contains a multitude of vitamins, minerals, and antioxidants
Olive oil has 884 calories per 100 grams. One tablespoon is about 15 grams and 100-150 calories. (2)
There are enough calories; however, its nutritional value and nutrients can be compared only to a few foods.
Reducing calories from your next meal and adding olive oil to your daily diet plan is a good idea.
Olive oil contains unsaturated fats, i.e., “good” fats, and fat-soluble vitamins such as vitamin E. Vitamin E is associated with maintaining heart health and preventing premature aging. (3)
Olive oil also contains antioxidant components (4) such as polyphenols, vitamins A, C, D, B6, B12, and K. Additionally, minerals such as calcium, iron, and magnesium are essential to our bodies.
#2 Acidity and green olive oil
The best option is to select extra virgin olive oil with 0-1% acidity.
When we say virgin olive oil, we mean the oil made by pressing the olives by mechanical and natural means only.
Ripe olive oil is oil produced from unripe, green olives. This way, it has a bright green color and a more bitter, spicy, and fruity taste. (5)
The Ancient Greeks used it besides their food and for medicinal purposes. It offered excellent results, and Hippocrates believed the benefits of olive oil could help over 60 diseases.
Modern medicine also considers it beneficial and recommends it in many situations.
Gooseberry oil has a high content of two substances already of great medicinal interest. These substances are oleacein and oleocanthal. (6)
Oleacein is the most potent antioxidant substance that olive oil contains.
Oleocanthal is a vital substance with anti-inflammatory and neuroprotective properties.
#3 Olive oil helps prevent strokes
Brain blood flow disruption, a blood clot, or bleeding can cause a stroke.
Stroke is the second most common death cause after heart disease in “developed” countries. (7)
The relationship between olive oil and stroke risk has been studied extensively.
A review of several studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a significantly reduced risk of both stroke and heart disease. (8)
Meanwhile, another study of 140,000 participants found that those who regularly consumed olive oil had a much lower risk of stroke than those who did not consume it or consumed less. (9)
#4 Olive oil protects against heart disease
Heart disease is now the most common cause of death worldwide!
However, many studies conducted years ago showed that heart diseases are less common in Mediterranean countries.
These results led scientists to continuous and intensive research on the Mediterranean diet. (10)
The studies proved that this diet significantly reduced heart disease risk, and extra virgin olive oil is one of the diet’s critical ingredients. (11)
Researchers found that olive oil reduces inflammation and protects “bad” LDL cholesterol from oxidation. In addition, it improves the inner surface of our blood vessels and can prevent excessive blood clotting. (12)
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Most importantly, it lowers blood pressure, one of the most vital risk factors for heart disease and early death.
In one study, scientists found that olive oil reduced the need for blood pressure medication by 48%. (13)
Hundreds of studies have outlined that extra virgin olive oil has powerful benefits for our hearts. If you have any heart condition, family history of heart disease, or other risk factors, it is best to include extra virgin olive oil in your daily diet.
#5 Olive oil does not cause weight gain
Eating excessive fat causes weight gain.
But numerous studies have now linked the endless benefits of the Mediterranean diet. It is mainly because this diet is rich in olive oil and positively affects our body weight. (14)
Researchers conducted a study exceeding 30 months on over 7,000 Spanish students. (15) It showed that the consumption of olive oil, especially in larger quantities, is not associated with increased weight.
Therefore, the reason for the increased weight should be from other factors.
#6 Olive oil can fight Alzheimer’s disease and Dementia
Dementia and Alzheimer’s are well-known neurodegenerative conditions worldwide and some of the most common.
One of its main characteristics is the accumulation of so-called β-amyloid plaques inside the brain cells. (16)
A study showed that a Mediterranean diet rich in olive oil benefited brain function. Another study in mice showed that an olive oil substance could help remove these plaques. (17)
#7 It can reduce the risk of type 2 diabetes
Olive oil appears to protect against type 2 diabetes.
Several studies showed that olive oil benefits blood sugar and insulin sensitivity. (18)
In one study, researchers found that a Mediterranean diet rich in olive oil reduced the risk of type two diabetes by more than 40%. (19)
#8 The antioxidants in olive oil have anti-cancer properties (one of the best benefits of olive oil)
Cancer is also one of the most common causes of death worldwide.
However, people living in Mediterranean countries have a much lower risk of developing cancer than others.
Many researchers believe olive oil is probably the reason for this lower risk. (20)
Antioxidants in olive oil can reduce oxidative damage caused by free radicals. Researchers also find that free radicals are the leading cause of cancer. (21)
Still, some crucial compounds in olive oil can fight cancer cells.
After many studies, scientists also concluded that those who regularly or daily consume olive oil run a 34% lower risk of developing cancer. (22)
Especially breast cancer, and even compared to those who consume small olive oil amounts. (23)
#9 It can help treat rheumatoid arthritis
It is an autoimmune disease characterized by deformed and painful joints.
While the exact cause is unknown, doctors believe our immune system mistakenly attacks healthy cells.
Olive oil improves inflammatory markers and reduces oxidative stress in people with rheumatoid arthritis. But it is even more beneficial when combined with fish oil, a source of anti-inflammatory omega-3 fatty acids. (24)
In one study, olive and fish oil significantly improved hand strength endurance, joint pain, and morning stiffness in people with rheumatoid arthritis. (25)
The benefits of olive oil combined with lemon juice
Do you wake up in the morning with no energy and feel even more tired than before sleeping?
If so, an excellent solution is a mixture of olive oil and lemon juice.
It will help you to detoxify and ideally clean your whole body.
Half an hour or an hour before breakfast, eat a combined tablespoon of olive oil and a tablespoon of lemon juice. (26)
You can eat them plain, or if you prefer, add them to a half glass of water and drink.
Olive oil is essential for our bodies and health and an integral part of the Mediterranean diet. Add it to your daily diet routine to strengthen your organism, body, and skin. (27)
Olive oil offers infinite nutrients and excellent properties for our health.
However, ask your doctor before consuming them regularly, especially if you have any health issues or take any medications.
Did you know the nine benefits of olive oil?
Did you know all the unique and powerful benefits of olive oil and what it can offer our health? Have you ever tried its combination with lemon juice in the morning?
Please leave your comments below!
I wish you to be always well. 🙂