Potential Health Benefits of Olive Oil

Potential Health Benefits of Olive Oil

Published: 06:12AM 15 December 2022

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Jayti Shah

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Olive oil is the oil extracted from the olive tree's fruit. This oil is a staple of the Mediterranean diet and is high in monounsaturated fatty acids (MUFA). It is an excellent ingredient to keep in your kitchen cupboard because of its rich flavor, versatility, and health benefits.

It's versatile for roasting, frying, baking, or sautéing and also high in antioxidants and heart-healthy fats. Furthermore, it has been extensively researched for its numerous health benefits, with some research indicating that it may protect against heart disease, fight cancer, and reduce inflammation.

What are the varieties of olive oil?

It is critical to use the right kind of olive oil. Extra virgin olive oil, virgin olive oil, refined oil, pure olive oil, and olive pomace oil are the five major grades of olive oil. Each of these olive oils has a different smoke point, which will determine how it is used. Cooking with an oil with a high smoke point is recommendable. Those with a low smoke point should be used for quick sautés and salad dressings.

1.Pure Olive Oil

Pure olive oil is made by combining extra virgin or virgin olive oil with refined olive oil. It is high in Vitamin E which is only used in cooking, massages, and therapies.

2. Extra Virgin Olive Oil

It is the better olive oil accessible. It is cold-processed, which inhibits the pure content from modifying after being exposed to high temperatures. As a result, its acid content is even lower than that of virgin oil.

3.Virgin Olive Oil

It is an unrefined olive oil extracted through the cold-pressing method. It has a slightly higher acidity content which also ranges between 1 and 4%. Another feature of this oil is its heat resistance. The taste is milder than extra virgin oil and is appropriate for low-temperature cooking. It's also phenomenal for salad dressing.

4.Pomace Olive Oil

Pomace olive oil is the cheapest quality olive oil mostly on market. Pomace is made from the residues and remains left over after the fruit has been pressed. The residue of oil and water remains after the actual fruits are pressed. To improve the quality of the remaining oil, it is extracted and mixed with high-quality oils. However, this oil is best suited for massages and other forms of therapy.

5. Refined Olive Oil

It is regarded as a medium-quality oil. Refined olive oil is primarily used for cooking purposes. It is suitable for all cooking techniques, but especially for high-temperature cooking. It contains the same amount of fat as the previous two oils.

What makes it so nutritious?

Aside from its high antioxidant content, extra virgin olive oil is high in monounsaturated fatty acids, a type of healthy fat that has been linked to a variety of health benefits.

Monounsaturated fatty acids, in particular, appear to benefit heart health and may even help protect against heart disease.

Which Is the healthiest option?

Extra virgin olive oil is the olive oil that has undergone the least amount of processing (EVOO). As a result, EVOO contains more nutrients than virgin or refined olive oils. It's high in phytochemicals, which are healthy plant nutrients that may help fight cancer and heart disease. So, if you want to get the most out of your olive oil, go for EVOO.

1.Improves Heart Health

Published studies have discovered that increasing your intake of extra virgin olive oil lowers your likelihood of developing heart disease. EVOO's active compounds aid in blood pressure reduction and prevent artery hardening.

Improves heart health (Image courtesy - iStock photo)

2.Combats Inflammation

Chronic disease is caused by inflammation in the body. Specific antioxidants in EVOO have the same anti-inflammatory properties as drugs like ibuprofen. Olive oil's oleic acid is also anti-inflammatory.

Fights inflammation (Image courtesy - iStock photo)

3. Helps in Blood Sugar Balance and Diabetes Prevention

It contains healthy fats, which have been essential for type 2 diabetes management. As an outcome, the good fats in olive oil help to slow the absorption of blood glucose into the bloodstream. As a result, blood sugar levels are kept under control.

Balances blood glucose (Image courtesy - iStock photo)

4. Cancer Prevention

A Mediterranean diet is high in olive oil and emphasizes plants over meat. Researchers concluded that individuals who eat this way have a substantially lower risk of getting cancers such as colorectal, endometrial, breast, pancreatic, and prostate cancer.

Prevents cancer (Image courtesy - iStock photo)

5. Improves Immunity

Vitamin E is an important nutrient in olive oil that helps boost immunity and prevent disease. Their high content of olive oil allows them to effectively manage immune-inflammatory diseases such as inflammatory bowel disease and rheumatoid arthritis.


Olive oil cannot be classified as one of many oils; it is unique. Their numerous nutritional properties have a wide range of applications, from cosmetics to the food industry.

Regular consumption of the right amount of olive oil can help in treating important lifestyle disorders such as cardiac diseases, cancer, hypertension, and diabetes.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you to understand everything related to olive oil and it's benefits.

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