A key ingredient not to be missed in the Mediterranean diet is olive oil. Olive oil retains the unique flavor of olives and is loved not only as a seasoning for dishes such as pasta, but also for a variety of health benefits. It is low in calories and can be eaten without burden even when dieting, and when applied to ** or hair, the effect of improving dryness can be seen. Let's see what other benefits olive oil has.
Prevention of cardiovascular disease
According to the U.S. Food and Drug Administration (FDA), 23 grams per day (about 1.).5 tablespoons) olive oil helps prevent cardiovascular disease. Olive oil is rich in monounsaturated fatty acids, which help control blood cholesterol levels. Unsaturated fats are oils that are liquid at room temperature and have a low absorption capacity in the body and have the effect of reducing total cholesterol and low-density cholesterol (LDL) levels in the blood. In addition, the antioxidant polyphenols contained in olives can protect cells from damage caused by free radicals. This has the effect of preventing platelet clotting, dilating blood vessels, and preventing inflammation. Therefore, it can be effectively prevented by patients with dyslipidemia when consumed by it. There are also research findings to support this. Take a look at the 2022 report published by a research team at Harvard University, Dr. Martina Guasch-Ferre, "Olive Oil Consumption and Overall and Cause-Specific Mortality Risk among U.S. Adults," which was published at 7 grams per day (0.).5 tablespoons) Olive oil consumption was reduced by 19 percent in cardiovascular mortality. In addition, the analysis concluded that if the margarine, butter, mayonnaise, etc., used in everyday food were replaced with olive oil, the total risk of death and the risk of death from cause could be reduced by about 8-34%.
Geriatric health help
A study published in 2023 by researchers from the University of Seville in Spain showed that 70-80 percent of olive oil contains "oleic acid", which is effective in preventing cognitive dysfunction in old age. Researchers confirmed that oleic acid is the main component of cerebral phospholipids. In particular, oleic acid constitutes the fat layer "myelin" that surrounds the neuronal cells that make up the nervous system of the brain, and when suffering from depression or Alzheimer's, myelin and neurons are often damaged. The results showed that if a little olive oil was ingested at this time, oleic acid could help improve cognitive function by preventing myelin damage caused by aging.
The researchers also added that oleic acid has a powerful antioxidant effect. Oleic acid, also known as omega-9 fatty acids, is a component of cell membranes and has the effect of directly regulating the synthesis and activity of antioxidant enzymes. Oleic acid scavenges free radicals in the body and prevents oxidation. This helps to maintain elasticity and prevent wrinkles from deepening.
Improves arthritis
Olive oil is considered a food ingredient with excellent anti-inflammatory properties. Among them, 'extra virgin olive oil' refers to the oil that is first obtained by pressing the olives at low temperatures. It contains a natural compound called "oleocanthal". Oleocanthal inhibits the COX enzyme that causes pain and inflammation and has a similar effect to non-steroidal anti-inflammatory painkillers, so it is also known as a natural analgesic and anti-inflammatory drug. In addition, oleocanthal is a protein that prevents cartilage from being destroyed. It helps to produce "erythrophyl", which has excellent efficacy in reducing pain caused by arthritis and strengthening bones.
What to pay attention to when consuming olive oil?
Despite the many health benefits of olive oil, there are a few things you should be careful about. If you have intestinal sensitivities, olive oil should be consumed with caution. Olive oil has the effect of promoting the movement of stool in the intestines, but excessive consumption can cause diarrhea. In fact, in 2023, the blend of olive oil and Arabica coffee "oleato" coffee was sold in Italy and the United States, and those who drank it had complained of experiencing symptoms such as stomach pain, diarrhea and abdominal cramps.
In addition, olive oil loses most of its efficacy when heated, making it unsuitable for cooking over fire. Compared to other cooking oils, olive oil has a lower smoke point, which is the temperature at which the oil smokes when heated. Based on extra virgin olive oil, the smoke point is about 180 to 210 ° C. When olive oil exceeds its smoke point, it becomes rancid, producing carcinogens "benzopyrene" and "aldehydes", while beneficial components such as polyphenols are burned by heat and disappear. In addition, when unsaturated fatty acids are heated, they turn into trans fats that can easily accumulate in the body. Therefore, when using olive oil in cooking, it is recommended to sprinkle it lightly at the end of cooking, or only when lightly frying over low heat.
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