Olive oil may offer several health benefits, such as antioxidants, healthy fats, and anti-inflammatory properties, among others.
The health effects of dietary fat are controversial.
However, experts agree that olive oil — especially extra virgin — is good for you.
Here are 11 health benefits of olive oil that are supported by scientific research.
Olive oil is the natural oil extracted from olives, the fruit of the olive tree.
About
However, olive oil’s predominant fatty acid is oleic acid, a monounsaturated fat that makes up 71% of the total oil content.
Studies suggest that oleic acid
Monounsaturated fats are also quite
Extra virgin olive oil contains modest amounts of vitamins.
For example, 1 tablespoon (tbsp) contains
But olive oil is also loaded with powerful antioxidants that are
Antioxidants also
Chronic inflammation is thought to be a leading driver of diseases,
- cancer
- heart disease
- metabolic syndrome
- type 2 diabetes
- Alzheimer’s disease
- arthritis
- obesity
Extra-virgin olive oil may help reduce inflammation, which may be one of the main reasons for its health benefits.
The antioxidants mediate the main anti-inflammatory effects. Key among them is oleocanthal, which has been shown to
Research also suggests that oleic acid, the main fatty acid in olive oil, can
A stroke is
It’s the second most common cause of death, according to the
The relationship between olive oil and stroke risk has been studied extensively, but the results are mixed.
For example, a
However, a
If you think you may be at risk of stroke, speak with a healthcare professional. They could recommend dietary and lifestyle changes for you.
Heart disease is the most common cause of death in the world, according to the
Observational studies conducted a
This led to extensive research on the Mediterranean diet, which has now been
Extra virgin olive oil is one of the key ingredients in this diet, but the research on its benefits for heart disease is mixed.
For example, a
On the other hand, a
Olive oil has also been shown to
If you have heart disease, a family history of heart disease, or any other risk factor, you may want to consider including extra virgin olive oil in your diet.
Eating excessive amounts of calories may lead to weight gain, and fats are high in calories.
However,
A
However, it’s important to note that consuming excessive amounts of any food could lead to weight gain, and olive oil is no exception.
If you’re unsure about how much olive oil to consume, speak with a registered dietitian. They could provide dietary recommendations specific to you.
Alzheimer’s disease is one of the
One of its key features is the buildup of
A
Keep in mind more research is needed to fully determine the impact of olive oil on Alzheimer’s disease.
Olive oil may help protect against type 2 diabetes.
A 2019 study found that people with prediabetes who took 55 mL of oleanolic acid-enriched olive oil each day were
A
Cancer is one of the most common causes of death in the world, according to the
People in Mediterranean countries have a lower risk of some cancers.
A large 2022 meta-analysis found that people who consumed the highest amount of olive oil were
This may be due to the antioxidants in olive oil, which may
Despite the positive outlook, more research is needed to determine the exact role of olive oil on cancer.
Rheumatoid arthritis is an autoimmune disease
Although the exact cause is not well understood, it involves your immune system attacking healthy cells by mistake.
A
The researchers also found that olive oil helped decrease CRP levels, which may play a role in inflammation and disease progression.
However, limited research supports the effect of olive oil on rheumatoid arthritis.
A healthcare professional may recommend other natural remedies as part of your treatment plan.
Olive oil contains
One of these is Helicobacter pylori (H. pylori), a bacterium that lives in your stomach and may
A
That said, more research on humans is needed to support olive oil’s role in fighting bacteria and infections. There are other, better-studied ways of treating H. pylori.
Buying extra virgin olive oil may provide more health benefits than refined olive oil.
Extra virgin olive oil retains some of the antioxidants and bioactive compounds from the olives, whereas refined olive oil loses much of the olive’s nutrients.
It’s also important to carefully read the labels and ingredient lists before buying a product. Many oils that read “extra virgin” on the label have
Look for the seal of approval from the North American Olive Oil Association.
Is a spoonful of olive oil a day good for you?
Research suggests that consuming as little as a
What are the benefits of olive oil?
Olive oil provides healthy fats, antioxidants, and anti-inflammatory properties that could help prevent chronic diseases.
How much olive oil should you take a day?
There’s no exact recommendation for the amount of olive oil you should consume per day. However, taking at least
Quality extra virgin olive oil is incredibly healthy.
Due to its powerful antioxidants, it benefits the heart, brain, joints, and more.