15 BENEFITS OF OLIVE OIL FOR PHYSICAL AND MENTAL HEALTH - NUTRITION - 2025

The olive oil is a culinary ingredient that has been in use for thousands of years both for its taste and for its positive properties for the body. In ancient times, this substance was known as "liquid gold"; and its use is still very widespread in some cultures, especially those of the Mediterranean basin.

The health benefits of olive oil depend above all on its purity. This factor varies depending on how it is obtained from the olives. Thus, the best oils are those in whose preparation only mechanical processes have been used, cataloged with the "Extra Virgin" label.

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However, even the olive oils considered of lower quality have a series of very interesting properties for health, both physical and mental. Thanks to its high content in saturated and unsaturated fats, its use has been linked to benefits such as reducing the risk of certain diseases or greater longevity.

The Mediterranean diet already includes quite high amounts of this substance. However, it can often be helpful to further increase the dose of olive oil consumed through the diet. In this article we will see what its main benefits are for both the body and the mind.

Main benefits and properties of olive oil

Several varieties of olive oils

1- Reduces the chances of suffering from type II diabetes

Just a few years ago, low-fat diets were thought to be the most effective in preventing the onset of all kinds of diseases, most notably diabetes. This idea came from a series of studies carried out in the 1960s, which seemed to indicate that fat was extremely harmful to health.

However, more recent research has shown that fat itself is not bad at all. In fact, some types of fat (especially monounsaturated) can play a key role in preventing imbalances in sugar levels in the body.

A study published in the scientific journal Diabetes Care showed that following a Mediterranean diet high in olive oil could reduce the occurrence of type II diabetes by up to 50%, compared to other low-fat eating styles. Thus, adding this ingredient to our meals can prevent this disease from arising.

2- Helps reduce inflammation

One of the factors that most influence the appearance of all kinds of health problems is inflammation of the body. This state is believed to be responsible for the appearance of a wide variety of diseases, such as cancer, heart attacks, Alzheimer's, arthritis, type II diabetes, and metabolic difficulties.

Because of this, combating inflammation is one of the most sought after goals by the medical community; and olive oil plays a very important role in this regard. Thanks to its different components, consuming high amounts of this ingredient can help reduce the appearance of this alteration in the body.

But how exactly does olive oil reduce inflammation? One of the most important reasons is the balance between Omega 3 and Omega 6 fatty acids that it includes. Having an unbalanced lipid profile is one of the main causes of the appearance of this multi-organ problem.

In addition to this, olive oil contains several very beneficial components, such as oleocanthal (a natural anti-inflammatory), oleic acid (which reduces the levels of some of the main causes of inflammation) and different antioxidants that have a very effective effect. positive in this regard.

3- Improves skin health

Olive oil not only causes beneficial effects inside our body, but it is also very useful for improving the health and appearance of the skin. In fact, more and more cosmetic products are incorporating this ingredient in their composition, due to the improvement it produces and the absence of side effects associated with its use.

In this sense, the most important component of olive oil is Vitamin E. This helps reduce skin inflammation, eliminates acne, moistens the epidermis and can even end with rashes and irritated areas. In the long term, it also prevents the appearance of wrinkles and other common symptoms of aging.

4- Reduce the chances of suffering a stroke

Strokes are the second most common cause of death in developed countries, just behind heart disease. They occur due to a disturbance in blood flow in the brain, usually due to a blocked vein or artery.

Consuming olive oil has been shown to be one of the most effective ways to reduce your risk of stroke. Several studies suggest that adding this ingredient to our diet can improve the health of cerebral circulation, with a difference of up to 41% less chance of suffering from this problem.

5- Improves heart health

We have already seen that, until a few years ago, the consumption of high levels of fat in the diet was associated with the appearance of diseases such as diabetes. Something similar happened with heart problems: it was thought that consuming this macronutrient increased cholesterol and could damage the heart.

However, more recent studies have shown that the saturated and unsaturated fats in some natural foods not only do not worsen the risk of heart disease, but can greatly reduce it. Olive oil, according to numerous investigations, has proven to be one of the most effective in this regard.

Among other factors, it reduces the appearance of LDL or "bad cholesterol", helps lower blood pressure, improves the strength of the muscular walls of the heart and reduces inflammation of the circulatory system.

6- Increases testosterone levels

Testosterone is one of the most important hormones for the proper functioning of the body, for both men and women. High levels of this substance in the body help to strengthen muscles and bones, improve the health of different organs, and positively affect mood.

Since one of the main components of testosterone is fat, consuming high levels of this macronutrient causes the levels of this hormone to become regular. Olive oil is one of the most effective ingredients when it comes to increasing its production.

7- Improves mood

The benefits of olive oil are not limited only to the body, but also affect the mind. Consuming low levels of fat, or unhealthy fats (such as trans fats) is associated with an increased risk of altered moods and even illnesses such as depression.

It is not known exactly how olive oil produces this beneficial effect; but it is believed that it has to do on the one hand with the increase in testosterone that we have just seen, and on the other with a greater production of neurotransmitters such as serotonin. Reducing organic inflammation could also be an important factor.

8- Helps maintain healthy cholesterol levels

Cholesterol is generally talked about in a general way; But in reality, there are two different types of this substance produced by the body. LDL, known as "bad cholesterol," is associated with an increased risk of heart attacks, diabetes, or cancer; But HDL has all kinds of beneficial health effects.

Olive oil helps not only to reduce LDL levels in the body, but it also increases HDL levels. This is the opposite of what happens with other less healthy fats, such as those found in most processed foods.

9- Reduces the risk of cancer

Although the consumption of fats is normally associated with a greater risk of suffering from cancer, the reality is that olive oil can play a fundamental role as a protector against this disease. This is especially true when referring to some specific types, such as breast cancer, one of the most common.

Why is this positive effect produced? Olive oil, in addition to containing high levels of healthy fats, has some ingredients that could directly affect the appearance of cancer. Among them are antioxidants, which improve the health of cells, and oleic acid, which reduces organic inflammation.

10- Helps lose weight

In the minds of most people, a low-fat diet seems like the most effective way to lose weight. However, recent studies show that this type of diet is actually counterproductive in lowering the body mass index.

Research in this regard indicates that by consuming high levels of healthy fats such as olive oil, the body begins to burn more calories, increasing our basal metabolism. In addition, it is one of the most important factors in the elimination of metabolic syndrome, associated with all kinds of diseases.

11- Reduce the chances of suffering from Alzheimer's

Alzheimer's, one of the most common diseases of the elderly, is known in medical circles as "type III diabetes." This is because one of the most common causes of this problem is high blood sugar for a very long time.

Due to its regulatory effect on blood glucose levels, olive oil can greatly reduce the likelihood of Alzheimer's in old age.

12- Strengthens the bones

One of the most common problems among middle and elderly people is the loss of density in bone tissue. Due to different factors, such as the presence of a high amount of toxins in the body and low levels of testosterone, bones become increasingly fragile with age.

In their attempt to prevent osteoporosis and loss of strength in the bones, scientists have found that olive oil has a very beneficial effect in this regard. Studies that implied a supplementation with this food suggested that it is capable of increasing bone density significantly.

13- Strengthens some brain functions

One of the main components of brain structures is fat. Due to this, adequate levels of this macronutrient in the body are associated with an improvement in all kinds of cognitive functions, including memory, attention and concentration. Besides this, it also increases mental agility and reasoning ability.

However, not all dietary fat has an equally positive effect on our brain. Olive oil, due to its particular composition, is one of the foods that most positively affects our cognitive functions.

14- Reduces the effects of aging

Today, we still don't know what the exact causes of aging are. However, various research points to the fact that some of the factors that play a more important role in this process are the oxidation and deterioration of cells, and the presence of toxins in our body.

Olive oil, thanks to its high concentration of antioxidants, can help prevent or delay many of the most common symptoms of aging. In addition, thanks to its positive effect on the toxic agents in our body, it enhances the function of all the components of our body, even in advanced ages.

15- Improves the functions of the digestive system

The digestive system is one of the most complex in our entire body. A large number of organs are involved in the process of digestion, such as the intestines, stomach, pancreas and liver; And the deterioration of any of them can have a very negative effect on our general health.

Numerous studies show that consuming a diet rich in olive oil can help protect all the organs involved in digestion, in addition to reducing their inflammation and getting them to carry out their functions properly. This has a very positive effect on both our digestion and our state of health.

References

1. "11 proven benefits of olive oil" in: Healthline. Retrieved on: April 05, 2019 from Healthline: healthline.com.
2. "Olive oil health benefits" in: Olive Oil Times. Retrieved on: April 05, 2019 from Olive Oil Times: oliveoiltimes.com.
3. "What are the health benefits of olive oil?" in: Medical News Today. Retrieved: April 05, 2019 from Medical News Today: medicalnewstoday.com.
4. "11 surprising olive oil benefits" in: Organic Facts. Retrieved on: April 05, 2019 from Organic Facts: organicfacts.net.
5. "Olive Oil Benefits for Your Heart & Brain" in: Dr. Ax. Retrieved on: April 05, 2019 from Dr. Ax: draxe.com.