The benefits of olive oil are countless and limitless. It is one of the ancient oils that humans have used in various ways throughout history, discovering its health benefits for all body organs.
Olive oil is extracted in several ways, whether for cooking, creating hair or skin care products, or even in alternative medicine treatments, among many other uses.
There are different types of olive oil, such as extra virgin, virgin, refined, cold-pressed, and others.
Continue reading this article on evercare to learn about the main benefits of olive oil, its various uses, and the best types you can use based on their specific benefits.
What is Olive Oil?
Olive oil is oil extracted from olives through pressing, with the pressing technique varying from place to place.
This oil is used for various purposes, including cooking, alternative medicine, making treatments, skin and hair care products, and even in soap production.
This type of oil is considered healthy as 85% of the fats in it are heart-friendly, and it helps reduce blood cholesterol levels.
This has led olive oil to be classified as one of the three most commonly used plants in Mediterranean countries, alongside wheat and grapes, which are also widely used.
In addition to its human uses, olive oil is also used in some countries as fuel for traditional oil lamps.
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Types of Olive Oil
There are several types of olive oil classified based on acidity levels and how they are processed, which also affects the oil's benefits.
These types include:
- Extra Virgin Olive Oil: Cold-pressed, with a distinctive taste and golden color because it doesn't undergo chemicals or high heat during production.
- Virgin Olive Oil: Similar to extra virgin in quality, color, and benefits but differs in flavor.
- Refined Olive Oil: Extracted from the solid remnants of olives after the first pressing, then treated with heat and chemicals.
- Pure or Regular Olive Oil: Made by blending refined olive oil with virgin olive oil.
- Light Olive Oil: Made by mixing refined olive oil with extra virgin olive oil and adding other vegetable oils.
Despite the large variety of olive oils, three types are most common in the market: light olive oil, extra virgin olive oil, and pure or regular olive oil.
Nutritional Value of Olive Oil
The composition of olive oil varies depending on its type, how it's processed, when the olives are harvested, and the height of the olive trees.
This leads to differences in the nutritional value of the extracted oil.
However, in general, olive oil contains the following components:
- Oleic acid (Omega 9): Up to 83%.
- Linoleic acid (Omega 6): Up to 21%.
- Palmitic acid: Up to 20%.
Here's a breakdown of the nutritional value of different types of olive oil:
Nutritional Value of Extra Virgin Olive Oil
- Calories = 119 kcal
- Fat = 14 g
- Saturated fat = 1.9 g
- Monounsaturated fat = 10.2 g
- Vitamin E = 13%
- Vitamin K = 7%
Nutritional Value of Pure Olive Oil
The nutritional value of 100 milliliters of pure olive oil can generally be outlined as follows:
- Calories = 884 kcal
- Fat = 100 g
- Calcium = 1 mg
- Iron = 0.56 mg
- Potassium = 1 mg
- Sodium = 2 mg
- Vitamin E = 14.35 mg
- Vitamin K = 60.2 µg
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Benefits of Extra Virgin Olive Oil
Several types of olive oil are available, including extra virgin olive oil, which is preferred by many for cooking and in various salad recipes due to its distinctive taste and high quality.
This type of oil has multiple health benefits as it contains unsaturated fats, which provide many health advantages.
Some of the benefits of extra virgin olive oil include:
- Promotes heart health and helps prevent various types of heart disease.
- Reduces harmful cholesterol levels in the body and helps increase beneficial cholesterol.
- Helps lower high blood pressure.
- Protects against blood clots and their formation.
- Supports vascular health.
- Supports brain function and prevents cognitive diseases, especially Alzheimer's, which affects many people.
- Helps prevent cancer due to its high antioxidant content.
- Can be included in your diet if you're on a weight loss plan, as it increases fat-burning rates.
- Strengthens bones and helps prevent osteoporosis by improving bone density.
- Helps delay early signs of aging on the skin.
- Speeds up the healing of minor wounds due to its antibacterial properties.
- Moisturizes the skin when used as part of a daily skincare routine due to its vitamin E content.
- Used in makeup removers.
- Gives hair a strong shine and helps with moisturizing.
- Helps reduce pain caused by inflammation in the body, muscles, and nerves.
- Increases the production of pancreatic and bile juices, helping reduce the risk of gallstones.
- Maintains stomach health and reduces the risk of cancer, particularly colon cancer, in older adults.
- Helps regulate blood sugar levels, especially when consumed before sleep.
- A strong and effective remedy for constipation, which can be used as an alternative to other treatments in mild cases.
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How to Consume Olive Oil
Many people wonder about the correct way to consume olive oil, aside from using it in salads and cooking. Given its many benefits, many people drink olive oil on an empty stomach.
You can also do this by adding a spoonful of olive oil to a cup of lemon juice (citron) and drinking it.
However, it is advised to drink olive oil this way between meals to reduce the potential harmful effects of lemon on an empty stomach.
For maximum benefits, you can consume one tablespoon of olive oil in the morning on an empty stomach.
It is also advised not to exceed two tablespoons per day to benefit from its advantages and avoid potential harm, especially since it is an effective remedy for constipation in adults.
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FAQs about Olive Oil
Does Rosemary Oil have the same benefits as Olive Oil?
Rosemary oil differs from olive oil in terms of its composition and uses, and the rosemary oil helps stimulate hair growth and fight dandruff, while olive oil moisturizes and strengthens hair. Both can be used together to stimulate hair growth and hydration.
Where does the Olive Tree grow?
Olive trees are adapted to warm and dry climates, so they are commonly found in countries surrounding the Mediterranean Basin.
What are the benefits of Castor Oil for hair?
Castor oil helps moisturize and strengthen hair, increase growth, and delay the appearance of gray hair caused by premature aging.
