It is more than just a regular kitchen staple. Olive oil may aid in weight loss, reduce the risk of arthritis, cancer, and manage cholesterol levels. It also helps regulate blood sugar levels. Mediterranean people consume olive oil the most as it is grown mostly there. The mortality rates due to cardiovascular diseases there are significantly low compared to other parts of the world, which signifies the positive impact of olive oil on health. Are you ready to explore the wide range of benefits this oil offers? Then please scroll down to check out the benefits, uses, and risks of olive oil.
Olive Oil — A Brief
Scientific Name – Olea europaeaFamily – OleaceaeNative – Mediterranean Basin Olive oil is extracted from the olive fruit. From ruling our kitchens to taking over the cosmetic world, olive oil has become a rage all over the world in recent times. When you go shopping, a good variety of olive oils catch your attention. If you are wondering what they are all about, the next few minutes will give you an insight into that. Now that you know the types, let’s move on to the benefits.
The Many Benefits Of Olive Oil
Skin Benefits Of Olive Oil
You are watching a video on YouTube when up pops an advertisement where a celebrity is bragging about her favorite skin cream while convincing you how it worked for her. And you rushed to a cosmetic shop to buy the cream, only to realize it is wildly expensive. What if we told you olive oil offers the same benefits as some of the costly cosmetic products in the market? Here’s why you should prefer olive oil over all the chemical-laden skin creams in the market.
1. Moisturizes Skin
Before we proceed, I have a few questions in mind. Do you religiously go for an in-house moisturizing session after every shower? Do you finish a bottle of body lotion within a month? Are you willing to experiment with some natural product in place of your regular branded lotion? A solution that will last longer without as many side effects? If you replied in the affirmative to at least one or all of my questions, go for olive oil. The nutritional value of olive oil comes from its rich vitamin E content, an antioxidant that protects the skin from various external factors like the harsh sunrays or the wind (1), (2). The light texture of olive oil makes it a perfect non-sticky moisturizer that stays for long and suits all skin types (3). 1 spoon of extra virgin olive oil
- After you have showered, leave your skin a little damp and massage the olive oil onto your face. 2. Leave it on for about 15 minutes, and then wash off with lukewarm water. Note: If you have dry skin, apply the oil to your face before going to bed, and let it stay on overnight. You can remove the oil in the morning with the help of a gentle face wash and some warm water.
2. Improves Skin Health
When it comes to beauty, most of us swear by natural ingredients. All we want is a glowing skin. No matter how many creams are there on your shelf, for a quick fix, we always reach out for a fruit pulp or a vegetable juice extract. How can olive oil help? Olive oil contains vitamin E, which improves skin health by treating inflammation, acne, and protecting the skin from serious ailments like psoriasis and skin cancer (4). Honey acts as a humectant while yogurt does the job of a gentle exfoliant, thereby enhancing skin health (5).
1/3 cup of yogurt ¼ cup of honey 2 teaspoons of olive oil
You can follow this remedy once a week.
3. Helps Remove Makeup
Are you in a dilemma over your makeup remover brand? Don’t fret. Virgin olive oil is an easy and comparatively cheap alternative to market brands. Besides, where can you find a product that does the job without harming your skin? I always recommend natural remedies as I have sensitive skin that suffers blisters or rashes if there’s the slightest variation in the products.
1/3 cup of yogurt ¼ cup of honey 2 teaspoons of olive oil
4. Has Anti-Aging Properties
As you age, your skin starts to sag and develop wrinkles. You can delay these signs of aging with olive oil.
2 tablespoons of olive oil 1 tablespoon of lemon juice A pinch of sea salt
5. As A Lip Scrub
We live in a world of Instagram and Facebook, where we proudly post our selfies, showing off our pout. And if it has to be a pretty picture, you might as well take care of your lips. Did you know olive oil can make your lips supple and pretty?
Crushed brown sugar A few drops of olive oil A dash of lemon juice
6. Heals Cracked Heels
If your cracked heels are stopping you from putting your best foot forward (pun intended!), try olive oil. Exfoliate your heels using hot lemon water and rub olive oil on them generously for added moisture and smoothness. You can wear socks for quick relief. Now that you know how olive oil benefits your skin, don’t you want to know how it can benefit your hair? Read on.
Hair Benefits Of Olive Oil
I have envied Rapunzel’s long tresses ever since I was a kid. I’m sure many of you can relate to what I am talking about. What if I told you it’s not so difficult to get thick, long hair like Rapunzel? Excited? Read on to know how.
7. Keeps Hair Healthy
Olive oil, in combination with a few other ingredients, can work wonders to keep your hair healthy. The oil is rich in vitamin E that helps fight hair loss (6). Honey moisturizes your hair. It also contains other nutrients like magnesium, zinc, sulfur, calcium, and B vitamins that aid hair growth (7). The egg yolk is rich in protein, a nutrient that is the primary constituent of hair (8).
½ a cup of olive oil 2 tablespoons of honey A egg yolk
- Mix the ingredients thoroughly till you get a smooth paste. 2. Apply this paste to your hair and leave it on for about 20 minutes. 3. Wash off with lukewarm water, and then follow up with a conditioner.
8. Can Be Used As A Pre-shampoo Treatment
I remember, as a kid, my mom gave me an oil massage before a shampoo so my hair could imbibe the goodness of the oil. Though I hated being all oily at that time, eventually, I understood how important this process was for my hair. An olive oil massage before a shampoo helps in giving a distinct shine and strength to your hair. A small cup of olive oil
- Heat a cup of olive oil and apply it on your hair generously, especially on the scalp and the ends. 2. Leave it on for 20 minutes and wash off with lukewarm water. Olive oil moisturizes your hair and reduces scalp irritation.
Health Benefits Of Olive Oil
The benefits of olive oil are not limited to just enhancing your beauty. You can derive a lot of health benefits by including this oil in your diet as well.
9. Improves Nail Health
Nails can say a lot about your health. If you look pale, doctors often check your nails. Dull, lifeless, brittle nails are a few problems we encounter. But did you know olive oil can actually improve nail health? If you are planning to flaunt that trendy nail art for your best friend’s wedding, you need to first start caring for your nails so they look healthy. The vitamin E in olive oil can improve the appearance of nails affected by an ailment(9). 2 to 3 tablespoons of olive oil
- Simply dip a cotton ball in olive oil and dab it on your nails. 2. You can let it stay for about 30 minutes before washing it off with normal water.
10. Helps Prevent Breast Cancer
Olive oil and cancer — the correlation can be coined as absurd. But cooking with olive oil can help prevent breast cancer. In a Saudi Arabian study, it was found that oleuropein, a natural compound found in olive leaf, has potential anti-breast cancer properties (10). In another clinical trial conducted in Spain, it was found that women who consumed a diet containing olive oil were 62 percent less likely to contract breast cancer (11).
11. Helps Prevent Diabetes
Including olive oil in your diet can also keep your blood sugar under control. Trust the many studies that prove this little fact. According to the Harvard School of Public Health, a diet rich in mono and polyunsaturated fats, like the one that contains olive oil, can help prevent diabetes (12). In another study published by The American Journal of Clinical Nutrition, consumption of olive oil was linked to a reduced risk of diabetes in women (13).
12. Prevents Alzheimer’s
According to the Scientific American, oleocanthal in olive oil can help prevent Alzheimer’s disease (14). The American Chemical Society has also come up with similar findings(15). In an American study, extra virgin olive oil was found to improve learning and memory in mice, supporting the possibility of its replication in humans suffering from Alzheimer’s (16).
13. Strengthens Bones
If you thought calcium alone made your bones strong. Here’s news — olive oil too can strengthen the bones. In a study that involved men consuming a Mediterranean diet, it was found that olive oil might contribute to strong bones. Their blood was found to contain higher levels of osteocalcin, which was an indication of healthy bone formation (17), (18).
14. Treats Depression
We all have our share of mood swings. Our state of mind depends on a lot of things. Thankfully, there are a few foods that act as antidepressants. And you can count olive oil among them. One of the amazing benefits of olive oil is to treat depression. Olive oil can increase the levels of serotonin, the brain chemical. This, it has been found, is similar to the effect of some antidepressants (19).
15. Aids Weight Loss
Losing weight was never this easy. What if you could lose weight while snacking on your favorite food? No kidding here! Have your favorite Italian pasta or a salad drizzled with olive oil and watch yourself go from flab to fab. A study published in the Harvard School of Public Health had supported the efficacy of olive oil in aiding weight loss. The weight loss that occurred due to two different types of diets (a moderate-fat Mediterranean diet that includes olive oil, and a lowfat diet) were compared. By the end of the study, only 20 percent of the volunteers in the low-fat group were still following the diet.
16. Controls Cholesterol
Does olive oil lower cholesterol? Well, yes, you can lower the levels of bad cholesterol in your body by using of olive oil. But, is olive oil high in cholesterol? Olive oil contains minimum levels of saturated and polyunsaturated fats. This property gives it the ability to control blood cholesterol levels in the body. Olive oil contains the highest level of monounsaturated fat – around 75-80%, which helps build good cholesterol and HDL in the body. Oh no, I’m not stating this fact without scientific proof. Research conducted at the University of Minnesota has shown that while Greek, Cretan, and other Mediterranean population ate almost as much dietary fat as Americans, they had significantly lower rates of heart disease. The difference is being pointed to the Mediterranean’s consumption of extra virgin olive oil. Universidad Autonoma de Madrid in Spain found in a study that an extra virgin olive oil rich diet lowered the levels of LDL cholesterol in the body. It is also linked to an increase in HDL (good) cholesterol in the human body. Olive oil is rich in monounsaturated and polyunsaturated fats, which are considered good for your health. These fats are heart-healthy and help lower the LDL (bad cholesterol) levels in the body. In addition, replacing oils and fats that are rich in trans fats with these healthy fats helps increase HDL cholesterol levels. Check out the chart given below to understand the nutritional values of different fats and oils.
Nutritional Value Comparison Of Different Fats And Oils
17. Relieves Constipation
Use olive oil as a remedy for constipation. Olive oil benefits the gastrointestinal tract and colon (20). The consistency and texture of olive oil help in stimulating your digestive system, making food move smoothly through the colon. When you take this oil on a regular basis, it helps in completely preventing constipation. Olive oil is rich in monounsaturated fats (21). This helps in increasing mobility so that food can move through the colon without any problem. It also helps in speeding up bowel evacuation and prevents constipation. This oil is rich in vitamins E and K, iron, omega-3 and 6 fatty acids and antioxidants. These nutrients improve your overall health, including the digestive tract, and help prevent constipation as well.
How To Use
Olive oil can be used in many different ways for the treatment of constipation. Take a look: Have one tablespoon of extra virgin olive oil twice a day. Take the first tablespoon in the morning on an empty stomach and the second one an hour before you go to bed. If you forget to take it while your stomach is empty, wait a few hours after you have eaten. Repeat this every day until constipation is relieved. If you do not like the taste of raw olive oil, you can combine it with a fibrous fruit like apple or orange. First, take a tablespoon of the oil in the morning and then eat the fruit. If it does not help, take another tablespoon in the evening with veggies such as broccoli that are rich in fiber. Do this on a regular basis until you obtain relief. Add one teaspoon of olive oil to a glass of orange juice and drink it every morning on an empty stomach. It will help in lubricating your system all day long and keeps you healthy. You can also try olive oil with a cup of coffee. Mixing a tablespoon of olive oil and a teaspoon of lemon juice is also an effective way to treat constipation naturally. Drink this mixture once every day. You can also take one teaspoon of olive oil with a wedge of lemon in the evening to lubricate your system and to keep your colon from drying while you sleep. This is a great remedy for severe constipation. All you need to do is add one tablespoon of extra virgin olive oil to a cup of warm milk. Mix it well and make sure your stomach is empty when you drink it. Do this regularly to get rid of constipation.
18. Helps Eliminate Kidney Stones
Olive oil consumption can also help dissolve kidney stones (22).
2 ounces of lemon juice 2 ounces of olive oil Water
19. Helps Dilute Ear Wax
Using olive oil to clean ear wax is a good idea (23). To prevent the onset of cerumen impaction, experts recommend using olive oil to remove wax from your ears. In most cases, when you try to clean impacted earwax, the hardened wax chunks move further back into the ear canal. This is where olive oil comes in handy. It helps to soften the cerumen, making it easier for you to remove earwax. Once it has been sufficiently softened, the wax gets broken down into smaller pieces, and often moves to the outer edge of your air canal, where it can be safely and thoroughly cleaned with a soft cloth or tissue.
Olive oil A dropper
You can repeat this method several times a week as required. While a few people say that it should be done two to four times a day, others recommend the treatment only a few times a week. It takes some patience with this remedy as it can take up to two weeks for even minor cases to clear up completely.
20. Prevents Strokes
You may not know this but the daily consumption of extra virgin oil can help prevent strokes in the elderly (24). A study has shown that older people who adopted olive oil in their diet were 41% less susceptible to the risk of strokes. We all know that strokes occur due to blood clot in the blood vessels connecting to the brain, which can even lead to brain damage and, eventually, death. Olive oil helps in diluting these clots, ensuring proper blood flow to the brain.
21. Perks Up Sex Life
Ever wondered why all the great love stories originated from Italy – the land of olive oil? It’s no surprise that olive oil is an excellent aphrodisiac (25). A proper massage with olive oil enhances blood circulation to all parts of the body, including the sex organs.
22. Acts As A Pain Relief
Be it external or internal injury, extra virgin olive oil is known to relieve pain. The presence of a compound called oleocanthal makes olive oil an anti-inflammatory agent that can cure any type of disease, be it topical or chronic (26).
How To Select And Store
Not mentioning the proper process of selection after enumerating the numerous benefits is like luring a kid with a candy without giving him one. Let’s take a look at the selection process of olive oil. There are five things you need to keep in mind while choosing olive oil.
Storage
The storage of a product is as important as the selection, if not more. Just note these simple pointers to ensure the longevity of your olive oil.
Choose a cool and dark place to store the oil. Ensure the oil is away from heat, air, and light. Store the oil in a dark or opaque glass bottle, or a stainless steel container. Ensure the lid of the bottle is closed tight.
Trivia: Thankfully, olive oil has a longer shelf life when compared to normal cooking oils. Some varieties can even last three years.
Cooking With Olive Oil
You can ideally use high-quality extra virgin olive oil as a perfect condiment – drizzled over fish, steamed or baked vegetables, salad dressings, bread, cookies, etc. NOTE: It is important to note that olive oil has a lower smoke point (the temperature at which the oil begins to break down, losing its beneficial properties) as compared to other oils. Also, extra virgin olive oil has a lower smoke point than normal olive oil. So, ensure that you use extra virgin olive oil for cooking on medium/low heat (between 250 to 350 degrees Fahrenheit).
A Word Of Caution
Though olive oil has a lot of benefits, it does have some side effects, which you cannot afford to ignore. Take a look:
Olive oil can cause allergic reactions in certain individuals. When someone who is allergic to olive oil applies it on their skin, the immune system sets off to attack it. This causes the body to produce antibodies, resulting in common food allergy symptoms. People who are allergic to olive oil may develop eczema and skin rashes that can prove to be itchy. Hence, it is always better to do a patch test before using the oil topically. In case of any allergic reaction, consult your allergist or dermatologist immediately.
Since olive oil is rich in calories, its overconsumption can cause the risk of heart diseases. Make sure you don’t use more than 2 tablespoons of olive oil on a daily basis.
If you are diabetic and going through a scheduled medication, consult your doctor before using oil. Olive oil may react with the medications and cause further drop in your sugar levels, which can be fatal.
Using more than the advised quantity of olive oil can also cause a massive fall in your blood pressure levels, gallbladder blockage and several other diseases.
Too much of olive oil may have a completely opposite effect on your weight, owing to the high fat content in the oil.
Don’t heat olive oil for too long (more than 20 to 30 seconds) as it has a tendency to burn quickly, making it lose most of its beneficial properties.
Never apply the oil to wounds or cuts without prior consultation.
Decrease the dosage of oil when cooking for pregnant or lactating women.
Takeaway: Use olive oil for smooth, supple, and flawless skin. Scrubbing a bit of this oil on your lips and heels makes them even and pretty. This unique oil also makes your hair healthy and shiny. Olive oil has also proved to be very effective in curing diabetes, breast cancer, cardiovascular diseases, cholesterol, obesity, and kidney stones. Is avocado oil better than olive oil? Both oils are highly nutritious sources of antioxidants and healthy fats. However, avocado oil has a higher smoke point than olive oil and can be used in high-heat cooking. What is the difference between olive oil and virgin olive oil? Unlike regular olive oil, virgin olive oil is always cold-pressed without chemicals and heat. Also, it contains more nutrients and its natural olive flavor is helpful in salad dressings. However, regular olive oil has a high smoking point, making it ideal for cooking rather than dipping or salad dressing.
