13 benefits and properties of olive oil

The Mediterranean diet is considered one of the healthiest and most balanced that exist, and it is a set of eating habits typical of the peoples of the Mediterranean basin. Certain beneficial properties for health and a prominent role in the prevention of various diseases are attributed to it, largely thanks to the contribution of olive oil.

The Mediterranean diet consists of approximately 50 to 55% of calories that come from carbohydrates (mainly complex and rich in fiber), 10 to 12% of protein and 30 to 35% fat. This is the importance of olive oil, rich in monounsaturated fats, which belong to the group of healthy fats.

• If you want to know what the differences are between good fats and bad fats, you can read our article: "Types of fats (good and bad) and their functions”

Benefits and nutritional properties of olive oil

Olive oil, especially extra virgin, has a series of properties and benefits that we show you below.

1. Help to live longer

Olive oil adds great flavor to many foods, but it also helps prevent and reduce the development of many diseases

. Studies show that consuming olive oil daily is essential to prevent certain types of cancer, so it would help you live longer. This food, in addition to being tasty, is very healthy.

2. Antibacterial properties

Many of the diseases that this food prevents is due to its antibacterial properties, which has been shown to be particularly effective against Helicobacter pylori, a type of bacteria that can cause ulcers and stomach cancer. In fact, research shows that it is effective against eight strains of this bacterium, three of which are resistant to antibiotics. The same study has shown that 30 grams of extra virgin olive oil can eliminate Helicobacter pylori infection in 10-40% of people in just 2 weeks.

3. Improves intestinal health

As you can see in the previous point, olive oil improves the health of the stomach and digestive system, and acts as a protector reducing excess acids in this part of the body. Likewise, it increases the PH of the organism because it favors the absorption of calcium and magnesium.

4. Prevent arthritis

The olive oil can help reduce joint pain and swelling from rheumatoid arthritis. These effects are magnified when combined with the intake of fish rich in omega

Rheumatoid arthritis is a disease that causes deformed and painful joints. While the causes are not known, it is believed to occur from a poor immune system in which antibodies attack healthy cells by mistake. Studies show that extra virgin oil reduces inflammation and oxidative stress in individuals with this condition.

5. Improves cognitive functions

Polyphenols are bioactive compounds that act as antioxidants and anti-inflammatories, and studies have shown that they promote the birth of new neurons. Olive oil, among many other nutrients, contains polyphenols. Likewise, people who consume more fat have better memory, and those who consume Monounsaturated fats enjoy better cognitive functions, metabolic functions and greater development cerebral.

Fats also promote the formation of cell membranes and brain tissue.

6. Prevents type II diabetes

This food has a protector against diabetes, for its beneficial effects on blood glucose and insulin sensitivity. This was confirmed by a study published in the Diabetes Journal that included 418 subjects. According to the results, the group that consumed the Mediterranean diet with olive oil reduced the risk of developing type II diabetes by more than 40%.

7. Improves skin health

Extra virgin olive oil helps contain anti-aging agents, and nutrients that fight osteoporosis and skin damage. Apparently olive oil adds a protective layer to the skin, both through consumption and application.

8. Prevents cancer

As I said in the first point, olive oil prevents cancer. The antioxidants found in this type of oil help reduce oxidative damage. caused by free radicals, which is believed to be one of the main sources of cancer.

9. Prevents Alzheimer's

Alzheimer's is the neurodegenerative disease characterized by the accumulation of so-called beta-amyloid plaques within brain cells. A study in mice showed that olive oil could remove these plaques from neurons.

10. Helps to lose weight

Consuming healthy fats can be beneficial when it comes to burning calories, as it speeds up the metabolism. In addition, experts on this subject, such as Leandro Ravetti, affirm that “a diet rich in extra virgin olive oil can promote weight loss and its maintenance. In fact, low-fat diets are less effective than those containing healthy fats for this purpose. "

11. Improves the immune system

Having a strong immune system is key to enjoying good health, as it is necessary to fight viruses or bacteria that could harm our body. Antioxidants in "green gold" help improve the immune system and, in this way, prevent diseases.

12. Prevents heart disease

Heart disease is one of the leading causes of death in the world, and olive oil could prevent them, as it significantly reduces the risk of heart disease Through numerous mechanisms, for example, it reduces inflammation, improves the function of the blood vessel lining, and can help prevent unwanted blood clotting.

13. Reduce the cholesterol

In addition, olive oil helps protect the body from bad cholesterol or LDL, and the Phytosterols it contains increase HDL, which helps balance cholesterol. This causes a reduction in cardiovascular diseases and arteriosclerosis.