Olive oil is produced from the fruit of olive trees (Olea europaea). This is a traditional staple in Mediterranean dishes. However, olive oil has numerous uses. It is a great substitute for margarine, butter, or other fats. It can be used for cooking, as an ingredient in cosmetics and soaps or as a fuel for lamps. It can also be a salad dressing or a dip for bread.
Some people consume olive oil directly for diseases like diabetes, hypertension, heart problems, cancer, cognitive deficiency, migraine and so on. It must be noted that scientific evidence supporting many of its medicinal properties is scarce. Even then, no other nutrient is considered to have so much health impact as olive oil, according to many researchers.
What are the contents of olive oil? It has omega-6 and omega-3 fatty acids, 14% saturated and 11% unsaturated fat. The most important element, which is attributed to the positive health effects, is monounsaturated fats, or MUFAs. No other edible plant oil has MUFA at a higher percentage.
One of the major MUFAs in olive oil is oleic acid. A joint study by Kanazawa Medical University, Japan and the University of California demonstrated that this fatty acid could reduce inflammatory markers. The high quantity of antioxidants supplements such an anti-inflammatory effect. These antioxidants can have a beneficial effect in decreasing the risk or progression of chronic diseases. They also can fight free radical damage to our cells, thus lowering cancer risk.
Due to the beneficial effect of olive oil on blood circulation and vessel structure, it has the potential to decrease the likelihood of cardiovascular disease. A 2022 study published in the Journal of the American College of Cardiology revealed that the risk of premature death from heart disease is less in people consuming more than half a tablespoon of olive oil every day. That is why both the European Food Safety Authority and Food and Drug Administration (FDA) recommended having two tablespoons of extra virgin olive oil daily.
There is a school of thought that olive oil is helpful for patients with Alzheimer's disease. In a study, oleocanthal-rich extra virgin olive oil was shown to slow the progression of cognitive deterioration. However, extensive research is required before concluding anything.
Olive oil can help prevent or heal liver damage due to the high content of MUFAs. It is also a good dietary component for patients with metabolic syndrome. A group of researchers from Near East University, Cyprus, completed a meta-analysis in 2019 and demonstrated the ability of olive oil to increase good cholesterol, or 'HDL' and decrease the bad, 'LDL'.
Another study established the link between olive oil consumption and lower risk of stroke.
In addition, multiple clinical trials indicated that type 2 diabetes risk is reduced by olive oil. In one such study, researchers at Universitat Rovirai Virgili in Spain evaluated 418 healthy people. They found that olive oil consumption caused a 40% decrease in type 2 diabetes risk.
So, which type of olive oil is the best? There is no definitive answer to that. A common perception is extra virgin olive oil, since it is prepared with less processing, is better. However, controlled trials to prove the superiority of extra virgin oil are lacking.
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