Benefits Of Olive Oil For Health And Its Ability To Prevent Various Diseases
Benefits Of Olive Oil For Health And Its Ability To Prevent Various Diseases - The various health benefits of olive oil are almost as deep as their history. This may seem simple, but in fact, Olive Oil is one of the most complex oils used today. To get various health benefits, we must take the time to understand the manufacturing process and its types.
What is the History of Olive Oil?
The exact origin of olive oil is still unknown, but evidence of the existence of olive trees dates back more than 6,000 years. As one of the oldest trees to be cultivated, it first grew in Crete, Greece in 3500 BC. At that time, the tree spread to the Mediterranean basin, which covered the coast of Africa and Southern Europe.
In 2000 BC, an olive tree was found in an Egyptian grave; in addition, that date is when cultivation began to play a major role in the economy of Crete. Crete began its first export of olives to Greece, Asia Minor, and North Africa. At that time Olive was a luxury item in Greece and was not only used as food, but was also used as an ingredient for beauty treatments.
Types of Olive Oil
Most countries use the International Olive Oil Board to determine quality and standards; However, the United States does not comply with these standards.
In exchange, the United States follows the USDA 1948 Classification System, which includes the following qualities:
- Olive pomace,
- Refined olive pomace, and
Please read the following for a description of the most common types:
Extra-virgin oil is of the highest quality due to its high mineral and vitamin content. In order for olive oil to be considered extra-virgin, oil must be produced by an extraction method that contains no chemicals or hot water, which is first squeezed cold, has an acidity level of less than 1 percent, and has perfect taste.
Pure olive oil, like extra-virgin, was first squeezed and produced without chemicals or hot water; however, virgin oil may contain acidity levels of up to 3.3 percent. Olive oil has a variety of flavors and tastes less mild than extra-virgin varieties.
Refined olive oil is made by purifying virgin oil. Acidity is greater than 3.3 percent; the finished product doesn't taste and smells bad.
A mixture of virgin and refined oils is a forming of pure Olive oil. It has the same acidity as virgin oil and can withstand high heat. Its nutritional content is lower than pure oil, which makes it cheaper compared to high-quality oil. Pure oil is generally used as a multipurpose oil.
Light and extra-light is a type of oil which, as the name suggests, does not contain fewer calories, but is a mixture of refined oils made from low-quality oils made through chemical processing.
The health benefits of Olive oil
Olive oil consists of monounsaturated fats, which are considered healthy fats. Introducing monounsaturated fats into your diet is healthier than consuming saturated fats and trans fats. Monounsaturated fats offer a large number of health benefits, if used in moderation. The following is a list of all the amazing health benefits it can provide.
Olive Oil Can Prevent The Following Diseases
Olive oil is beneficial for people with high blood pressure.
Olive oil has the ability to lower blood pressure because it contains beneficial antioxidants, which are most prevalent in extra-virgin oil. Antioxidants, called polyphenols, are believed to be the main source to help reduce systolic and diastolic blood pressure.
How to drink olive oil for people with high blood pressure
To receive maximum benefits, men must consume four tablespoons and women must consume three tablespoons, every day.
Olive oil is useful for preventing cancer
Research shows that monounsaturated fats, such as those found in olive oil, contain oleic acid and can reduce cancer. Oleic acid can reduce the effects of cancer-forming genes, called oncogenes. Olive oil has been found to be helpful in breast, prostate and colon cancer.
Olive oil is useful for relieving diabetes
Olive oil can specifically control blood sugar by lowering blood glucose levels. Diabetics, or diabetics, are instructed to follow a diet low in fat and high in carbohydrates. Olive oil can help control blood sugar even if diabetics switch to a high-fat diet, given that most of the fat comes from olive oil.
Olive oil is useful in preventing cholesterol
The monounsaturated fats found in vegetable oils best control good and bad cholesterol. Consumption can help your body eliminate bad cholesterol, known as LDL cholesterol. In addition, this oil has no negative effect on good cholesterol levels, known as HDL cholesterol. In fact, it can even increase HLD cholesterol levels providing multiple benefits.
Olive oil is useful for pain relief
The researchers stated that the extra-virgin variety contained anti-inflammatory ingredients. The ingredient, oleocanthal, helps it act as a painkiller, like over-the-counter aspirin. It will not show immediate results, but can provide the benefit of reducing pain if it is consistently ingested over a period of time.
How to Cook using Olive Oil
Now that the health benefits have been explained, let's discuss some common methods for cooking with this oil.
High-quality extra-virgin oil must be reserved for use in dressings, dips, and vinaigrettes. Replace oil with butter in a baked potato, or spread cooked vegetables or fish. Sprinkle rosemary, basil, black pepper, and sea salt over extra virgin oil for a delicious bread sauce.
If you are stir-frying or frying, choose a combination oil which is a mixture of extra-virgin and regular olive oil. Use olive oil for frying which works very well because of its high smoke point which is 410 degrees Fahrenheit.
One additional way to include olive oil in your food: use it for non-sticky oils when the recipe requires butter or spray oil. Drizzle on the pan and spread evenly with a tissue to ensure full coverage.
Who Should Avoid Olive Oil
Allergies are rare, but should not be ignored. In most cases, allergy is a mild event and the symptoms will disappear in a short time. On the other hand, a person can experience a more severe allergic reaction, which can cause anaphylactic shock.
Someone who suspects allergies should pay attention to the following symptoms:
- Abdominal or chest pain,
- Migraines, or
- Red eyes,
This allergy is rare and as an important part of Mediterraneandiet, the health benefits of olive oil are recognized and enjoyed by millions of people.