Since ancient times, olive oil has been considered one of the most useful vegetable oils in the world, it is called nature's medicine, the gift of the gods. Is it really? Residents of countries where this magical food product is produced and used every day in their diet retain beauty, youth and good health for a long time.
The chemical composition of olive oil
Olive oil produced by squeezing the crushed pulp of fresh olives. During the period from November to March, olives are harvested and harvested. It is very important to harvest and process it as quickly as possible in order to obtain pure high-quality oil, since after harvesting, oxidation of olives occurs very quickly. When oxidized, the quality of the resulting product may deteriorate. Olive oil of the highest quality, that is, the first cold pressing, consists of mono-unsaturated fatty acids:
- 60-80% of all fatty acids belong to oleic acid, omega 9
- 4-14% linoleic acid, omega 6
- 15% palmitic and other saturated fatty acids (steatico, palmitelaiko)
- 0.01-1% omega 3
- 0.0-0.8% peanut and fragrant
In addition, the composition of olive oil includes a number of compounds:
- polyphenols, phenols and phenolic acids
- squalia (prevent the development of oncology, especially breast cancer)
- terpene alcohols
- sterols and β-sitesterol (found only in olive oil and they prevent the formation of cholesterol)
- tocopherols
- Extra virgin olive oil contains vitamin E, A, D, K.
Only first cold pressed oil is considered natural, useful and of high quality. To preserve the beneficial properties of this product, it should be used only during the first months after production and it should not be subjected to heat treatment, that is, stew, fry on it. Many professional chefs around the world, of course, widely use it for frying food, it is more stable when frying, but all the useful properties of even 100% high-quality oil are lost. If we are talking about the benefits and harms of olive oil, then only fresh first cold-pressed oil for steamed vegetables and cold dishes has its inherent beneficial properties.
Useful properties of olive oil
All the beneficial properties of the oil are determined by its constituent substances. Since olive oil is mainly composed of unsaturated fats (oleic fatty acid), when using vegetable oil instead of animal fats in a person's daily diet, the level of bad cholesterol in the blood is significantly reduced (see). And also its moderate use serves, obesity, cardiovascular diseases.
- Vitamin E, which is part of it, is a highly active antioxidant, which helps the body in the fight against skin aging, improves hair growth and the condition of nails, and is a prevention of the development of cancer.
- Vitamin A, K, D in combination with vitamin E help strengthen tissues, intestinal muscles, and the skeletal system. Therefore, it is very useful for children.
- Phenols, which are present in the composition of the oil, strengthen the immune system and slow down the aging process.
- Linoleic acid has a very positive effect on vision, improves coordination of movements, tissue regeneration, rapid healing of wounds and burns.
- Scientists have proven that oleic acid is able to stimulate a gene that inhibits the active growth of cancer cells, which reduces the risk of cancer.
- Olive oil is very well, almost 100% absorbed by the human body.
Olive oil is very useful for the digestive system - it has a mild laxative effect, which allows many people to deal with constipation (see), and hemorrhoids. Also, having a moderate healing property, it has a positive effect on the stomach, helping to alleviate gastritis or heal gastric and duodenal ulcers. When following a diet to reduce weight, this oil is ideal for weight loss, replacing saturated fats, it helps speed up metabolism and reduces appetite.
One dessert spoon oil, taken in the morning on an empty stomach, helps to cure gastritis or stomach ulcers at the healing stage, as part of complex therapy.
Olive oil has a weak choleretic effect, so it is useful for preventing disorders of the biliary tract. Its use contributes to the normalization blood pressure in hypertensive patients, so many pressure remedies are made from olive leaves. In folk medicine, olive oil is used for back pain, if you add it to melted wax and apply it to painful places (see).
The benefits of olive oil for pregnant women and children are also undeniable. During pregnancy, fatty acids are very necessary for the ideal growth of the fetus, its nervous and skeletal systems, and the brain of the baby. In addition, the fatty acids of olive oil are similar to the fats of mother's milk (8% linoleic acid) and when transferring the baby to the general table and adult food, it is necessary to add it to mashed potatoes and cereals. One of the causes of various skin diseases in babies is a deficiency in the body of linoleic acid - the use of olive oil can make up for it.
Also, such a product is very useful for the skin - it does not cause allergic reactions, is easily absorbed, but does not clog pores, has a rejuvenating effect due to vitamin E, is very suitable for dry, inflamed skin, helps in the fight against stretch marks and cellulite, relieves pain after excessive physical activity, favorably affects the hair, gives it shine, prevents hair loss and dandruff, normalizes the condition of brittle and thin nails. However, in cosmetic purposes it is better to use natural olive oil, stirring it with the cream, because low-quality oil is added to cosmetics.
Perhaps the benefits of olive oil for the people of Russia are somewhat exaggerated.
It is better for a Russian to use mustard, linseed and sunflower oil
It has long been known that those products that grow in the area where a person was born, where his ancestors grew up are best absorbed and bring more benefits. In Russia, the olive tree does not grow, and oil from flax, sunflower, mustard is more useful for a Russian. In addition, olive oil practically does not contain omega-3 fats, when, as in flaxseed, mustard, and there are quite a lot of them, they are useful for both metabolism and the cardiovascular system.
There is more vitamin E in sunflower oil than in olive oil.
Without exception, all vegetable oils contain vitamin E (a powerful antioxidant), as well as vitamins A, K and D. Moreover, there is more vitamin E in sunflower than in olive oil. However, the benefits of sunflower are high, provided that it is unrefined, and on the shelves of our supermarkets it is mostly refined. It is better to purchase high-quality unrefined sunflower oil.
It is also important which olive oil you buy, because its quality and the amount of vitamins depends on many factors - the place of origin of olives, production technology, and most importantly, whether it is enriched with artificial additives, mixed with low-grade, low-quality oil or not. And it is certain that cheap oil from olives cannot be natural, respectively, it contains less vitamins than native, not expensive sunflower.
In unrefined sunflower oil oleic acid 45%
Doctors explain the easy digestibility of olive oil by the fact that it contains more oleic acid - 70%, it is very useful and has a positive effect on metabolism, however, unrefined sunflower oil also contains a large amount of it - about 45%.
Contraindications and harm of olive oil
- The most significant negative effect, the harm from olive oil can be when it is consumed by people with gallstone disease. The pronounced choleretic effect of olive oil is dangerous in the presence of gallstones, and people with cholecystitis should use it with caution (do not consume large amounts, on an empty stomach).
- Russians should not completely abandon native vegetable oils and it is better to use extra virgin olive oil in combination with native traditional unrefined oils - linseed, sunflower.
- With the abuse of any vegetable oil, the load on the digestive system increases and excess consumption of olive oil is fraught with the development of obesity, increases or fatty infiltration of the liver (see). Therefore, you should not use more than 2 tbsp. tablespoons of olive oil per day.
- Olive oil, despite all its beneficial properties, is very high in calories - per 100g. 900 kcal (1 tbsp 120 kcal) should be taken into account for those who are on a diet.
- No matter which oil is used for frying, if you want to lead a healthy lifestyle, you should avoid fried foods. When frying, any vegetable oil loses its useful properties, is formed and the use of any fried food overloads the entire digestive system.
The quality of olive oil depends on the variety and how it is obtained.
From the way industrial production depends on its usefulness and quality:
First cold pressed - on the label it is Extra virgin olive oil
This oil is made from fresh olives without the use of chemicals and heat treatment, so all its healing properties are preserved. First cold pressed oil cannot be cheap, it is the most expensive way to obtain a product and the main indicator of its quality is the content of fatty acids not more than 1%.
Second cold pressing - Virgin olive oil
This oil is obtained during the second cold pressing, also without chemicals, it is significantly inferior in quality, aroma, useful properties of the first pressing product.
Chemical extraction is Olive oil, Pure olive oil, Pomace oil
- Olive oil is a pomace oil obtained from a substrate (pressure) using hexane, gasoline and other chemical solvents, under the influence of heat treatment, therefore, neither food nor useful value does not represent. This oil is used to make mayonnaise and sauces (moreover, this “unappetizing technology” is not written on mayonnaise labels). To give more value, manufacturers add a small percentage of first and second pressing oils to it, however, this has almost no effect on the taste and healing properties.
- Pure olive oil is the same non-natural oil, with the use of chemicals (gasoline, caustic soda, etc.), this marking only indicates that neither rapeseed nor sunflower oil was added to such a product, and it is made from a substrate, distilled from the pulp after the first or second pressing. Also does not have useful properties and much cheaper.
- Pomace oil is also a chemical extraction, unlike Olive oil, high-quality oil is never added to it and is used only in technical industries, for the production of soap, cosmetics, creams, hair balms, lamp lighting, etc.
How to choose the right quality olive oil?
According to the consumption of olive oil, Russia is already among the 12 largest buyers of olive oil in the world. Today, the majority of the population is well informed that unrefined olive oil is a healthy food product, the use of which has a positive effect on the gastrointestinal tract and is the prevention of cardiovascular diseases and even oncology. However, due to its high cost, it is not accessible to everyone, and there is an opinion that it is better to buy traditional sunflower oil than cheap low-quality and unhealthy olive oil.
Don't Buy Refined Olive Oil for Salad Dressings
Refining is a process of bleaching, neutralization and deodorization, after such a purification, nothing will remain of the beneficial properties of olive oil, there will be no smell, no color, no taste, no benefit. But it is better to fry on refined oil (see below about the smoke point of oils)
Cheap olive oils in our stores - blends of refined and unrefined
High-quality oil cannot be expensive, olives are harvested in winter, manually, from 1 tree the yield is only 8 kg, and 5 kg is required to produce 1 liter of oil. olives. You should read the markings on the label well, sometimes it is indicated in very small print that olive oil is a mixture with other things and it is not indicated in what ratio - this is a marketing ploy and a real deception of the consumer. If, upon opening the bottle, there is no intense natural aroma of olives, this is not quality product.
What can be learned from the label
Usually the oil is filtered before bottling, but unfiltered is more valuable. Acidity is also considered one of the important indicators quality, the lower it is, the higher the quality of the oil, the acidity is determined by the content in 100 gr. oleic acid. The Extra Virgin product must have an acidity of no more than 0.8%. Olive oil is considered medicinal with an acidity of 0.5%.
If the label is marked BIO or Organic, this means an organic product that is produced according to strict requirements, without the use of pesticides, fertilizers, GMOs or growth regulators. There may also be a special PDO marking, which indicates that the olives were produced in a certain area, and confirms that both the collection and the production of olive oil were in the same place, so olives of a certain variety with their inherent aroma and unique bouquet.
Which oil is the best, Spanish, Greek, Italian?
There are over 700 varieties of olives in the world, growing from Australia to America, the aroma, color and taste of which are influenced by the nature of the soil, dryness, sun, stone, solitude, silence, climatic conditions. Greek olives and oil are considered the strongest, with a strong taste.
The world's leading olive oil producers:
- Spain - 540,000 tons/year, but offers only 20% of the first cold-pressed oil
- Italy - 420,000 t/year
- Greece - 280,000 tons/year, offers 80% Extra Virgin oil with the best price and best quality
- Tunisia - 180,000 tons / year
- Turkey and Syria - 90,000 tons / year
- Morocco and Portugal – 50,000 t/year
- Algeria - 20,000 tons / year
- Libya - 10,000 tons / year
If you still use oil for frying, it is better to purchase Italian refined varieties, since when frying in unrefined products, the specific taste and aroma of olive oil take on, and refined oil has a less pronounced aroma, for example, Gracia del Oro or Del Cecco. For salads, of course, unrefined Greek Extra Virgin is better.
What oil is best for frying?
Fried food is unhealthy - everyone knows about it. But if you really want to ... Here it is important to know about such a characteristic of oils as the smoke point. The higher the temperature at which the oil "smokes", the later the process of formation of carcinogens and toxins during frying begins, which means that it is less harmful.
After refining, this temperature of the oil rises, so it is recommended to fry in refined oil.
Tips for storing and choosing a good olive oil
- Black ripe olives give it a yellowish color, and unripe olives give it a yellow-green tint, the smell should be pleasant, herbaceous-fruity, moderately thick in texture, with a slight sediment. If the oil is not homogeneous, it stratifies - this is a mixture with a low-grade one.
- If you try and hold it in your mouth, you should feel the taste of olives, piquancy, bitterness, fruity aftertaste. If there is a mustiness, woody taste or rancidity, this is not the best olive oil, but a stale or poor-quality product.
- On the label of natural extra virgin olive oil, there are always 2 Naturel signatures and 100% olive oil.
- Do not buy too much, the oil oxidizes very quickly, it is better to buy it more often, store it in a well-corked dark glass bottle up to + 12C, in a dry, dark place.
- If the labels say "no cholesterol" - this is a marketing ploy, there is not and cannot be any cholesterol in olive oil.
- You can check the manufacturer for good faith in this way, put the bottle in the refrigerator, the contents should become cloudy, and when room temperature be transparent golden yellow good oil.
The main and still unattainable dream of mankind at all times has been and remains a cure for all diseases. However, neither technological progress nor incredible computing power has yet been able to help us achieve this goal. Therefore, the most effective way recovery of the body is still ethnoscience and useful products donated to us by nature itself. Especially effective of these is olive oil - a real panacea that can even defeat cancer cells! But what is the superiority of the foreign olive over the domestic sunflower? And is it possible to harm your own health with this miraculous medicine? Read the article about the benefits and harms of olive oil on an empty stomach, reviews of people taking it.
Olive - a gift from Athena
As with everything valuable and inexplicably useful, the ancient peoples loved to compose legends and myths, so it is said about the Greek olive that it was a gift from the goddess of wisdom and peace, Athena. Allegedly, this divine lady once argued with her husband Poseidon about how the new city of Attica would be named. Zeus helped them resolve the dispute by declaring a competition for the most useful gift for the people. As a result, Poseidon decided to defeat everyone with a source of pure water, but the wise Athena created a source of vitamins and other useful compounds in the fruits of the olive tree. Subsequently, they became an indispensable ingredient in cosmetics, medicines, as well as masterpieces of culinary art. And for good reason, because olive oil contains:
- all known vitamins: A, B, C, D, K, E, F;
- macro- and microelements: potassium, iron, calcium, phosphorus, sodium;
- unsaturated and saturated fatty acids;
- antioxidants, etc.
Well, the dispute was resolved in favor of Athena, from which the ancient Greeks only benefited. For many years, olives served as the monetary unit of this people and were equated to gold coins. Until now, the well-being of a resident of Greece, Italy or Spain can be estimated by the number of olive trees in the property. This fact really makes you think about the value of olive fruits and what specific effect they have on the human body.
Among the most weighty arguments in favor of olive oil is the fact that the inhabitants of the olive homeland are less likely than other nations to have problems with the cardiovascular system. Not only that, they learned to prevent the formation of cancer cells with the help of olives.
Thus, omega-9 (oleic acid) prevents the formation of cholesterol plaques and blood clots on the walls of blood vessels, thereby preventing atherosclerosis, heart disease and vascular ailments.
While studying the properties of olive oil, scientists were interested in its molecular composition, where fatty acids consist of fairly large molecules. This implies a large number of atoms in their composition, providing a large energy return to the human body. talking plain language if you use olive oil in winter period time, you can never overcool.
An interesting fact is that relatively recently a natural hydrocarbon of youth was discovered in olive oil. We are talking about squalene, the existence of which became a real sensation when it was discovered in long-lived sharks. Based on this useful component, the beauty industry has learned how to make cosmetics. However, it is easy to replace specialized preparations with unrefined olive oil, applying it to the skin of the face and body.
The amazing properties of olives help smokers, neutralizing the harm from. Not only that, by promoting accelerated cell renewal and wound healing, olive oil will save the lungs from damaging effects.
Health benefits of olive oil
By improving blood circulation with the help of linoleic acid, olive products can affect brain function and nerve cell production. Thus, a person who regularly consumes olive oil will have excellent memory, reaction speed and coordination of movements.
It has been proven that the fats contained in olive oil can replace mother's milk for an infant. Therefore, this olive product is recommended to be added to babies in the first complementary foods - cereals and mashed potatoes.
What are the benefits of olive oil for the human body? The greatest advantage of olives is the ability to cure stomach ulcers. Improvement promises to come within three months after the start of the olive diet. Olives also have a positive effect on the work of the pancreas, liver and gastrointestinal tract as a whole. Moreover, olive oil prevents the formation of gallstones and reduces pain in the presence of a particular disease of the body.
With the help of the olive, they even learned to cope with diseases in the oral cavity, including periodontal disease. To do this, you just need to brush your teeth with olive oil and rub it into the surface of the gums.
The main thing is not to harm
As the main principle of medicine says, the main thing is to do no harm. And you can harm your health in the case of olive oil only in two cases:
- purchasing a low-quality product;
- using it in unlimited quantities.
How to take olive oil? The product will bring benefits with a reasonable approach to its use. Experts have determined the rate of no more than 2-3 tablespoons of this product per day. If you use more, then this can lead to weight gain, at least.
Before taking olive oil, the benefits and harms should be studied and discussed with a specialist. A contraindication to the use of this product may also be its individual intolerance or the presence of cholelithiasis.
Plus, the inhabitants of our vast homeland are better not to abandon their native sunflower oil finally.
And, of course, no one is immune from acquiring a low-quality product, so its selection and storage should be approached responsibly. Especially if you are going to improve your health with the help of olive oil.
What manufacturers are silent about
Before taking olive oil, the benefits and harms to the body, of course, are worth studying. And besides, you need to purchase a quality product. It is worth noting that the largest suppliers of olive oil are the following countries: Greece, Italy and Spain. They supply us with different varieties and types of olive oil, which are not always so natural and healthy. In order to use olive oil with confidence in food, you need to understand a little about the processes of its production. Its technological capabilities allow the production of three types of olive oil:
- Extra virgin olive oil.
It is this product that is the most useful, since olive oil is not subject to heat treatment or the addition of chemicals during production. This product is not cheap, but it cannot be stored for a long time. It is possible to determine the belonging of olive oil to this category by the composition of fatty acids - their amount should not exceed 1%.
- Extra virgin olive oil.
This oil is obtained by the second cold pressing, respectively. It also does not contain chemicals, but is inferior to its "first" counterpart in terms of quality characteristics: taste, smell, color.
- Chemical extraction.
- Cake oil is made from a substrate, subjected to heat treatment and a whole list of chemical solvents is added to it. For example, gasoline and hexane. There is no benefit to this product. Its use is common in the production of mayonnaises and sauces, where the details of the production of second-rate butter are silent.
- If the oil bottle is labeled Pure olive oil, then be prepared that this type of product is made using a similar technology with pomace oil, with the exception of some technological features.
- Finally, the marking of Pomace oil indicates that this oil is intended for the manufacture of creams, soaps, balms or cosmetics. However, this is analogous to a chemical extraction that has little to do with a useful product.
Rules for choosing olive oil
Those who have long turned their attention to such a useful product as olive oil probably know that refined, that is, purified, bleached and deodorized oil cannot have the beneficial effect declared by experts. Therefore, when purchasing this product, you should be guided by the following rules:
- To use an oil product as a salad dressing, cosmetic or food additive you need to purchase only unrefined oil.
- The cost of natural olive oil is quite high, since a producer can harvest only 8 kilograms of fruits from one olive tree, from which only 1.5 liters of the final product is obtained.
- Real unrefined olive oil has a greenish tint, Strong smell olives and slightly bitter aftertaste. At the bottom of the bottle you can see a small sediment.
- Look carefully at the product label. The above markings indicate a low-quality product, but Bio or Organic, on the contrary, promise naturalness and the absence of chemicals, as well as genetically modified raw materials.
Finally, if you are going to use it, then in this case it is better to give preference to a refined product that does not have a pronounced smell and taste.
As noted in the reviews by numerous consumers, when storing olive oil, it should be protected from sunlight and bright light. That is why the product is most often bottled in dark glass bottles. You should not store the olive product in the refrigerator, as in this case it will lose its beneficial properties. The optimum temperature for its storage is not higher than 12 degrees.
Olive oil on an empty stomach: benefits and harms
In many open sources, you can read that the most effective way for the beneficial effects of olive oil on the body is to take it on an empty stomach, that is, 15 minutes before the main meal. Why did the experts think so?
Due to the fact that the olive product is a choleretic agent, when it enters our body first, it, as it were, prepares the gastrointestinal tract for the digestion of food, while starting the choleretic process. After all, it is bile that helps to break down the consumed products with the greatest efficiency. Especially if you drink olive oil with lemon juice. What can go wrong in this case, you ask?
In the presence of cholelithiasis, olive oil can provoke the movement of stones towards the channels, which will lead the consumer to a hospital bed with a diagnosis of biliary colic.
Plus, in combination with lemon, an olive product can provoke severe indigestion, in other words, diarrhea.
However, according to reviews about the benefits and harms of olive oil, cases of such consequences are quite rare, especially if your use of olive oil is reduced to a healthy minimum. Plus, the treatment of each individual disease requires an individual approach.
Olive Health Recipes
In order to benefit from fasting olive oil, people in the reviews recommend using the tips below. After all, each individual case of a disease or prevention has its own secrets of using an olive product.
- Due to the fact that olive oil cleanses the liver and removes cholesterol, consumers often resort to detoxing the body with an olive diet. For this oil lemon juice mixed in equal amounts (150 ml each) and consumed every 15 minutes during the 1st day. But the day before, you should give up fatty and protein foods, and 6 hours before the start of the procedure, it is better to do an enema. There is another - more gentle way to cleanse the liver - the use of the 1st glass tomato juice with 1 tablespoon of olive oil daily before breakfast.
- In order to cure gastritis, experts recommend drinking a glass of purified water every morning, then, after 20 minutes, a tablespoon of olive oil, and after another 30 minutes, start breakfast. The course of such therapy can not be continued for more than 3 months. But a peptic ulcer will help cure olive oil in the morning on an empty stomach (we have already discussed the benefits of using this product), mixed with aloe juice and honey.
- Prescriptions for pancreatitis should be followed very carefully, since olive oil with such a diagnosis can only be used 30 days after remission and in an amount not exceeding 1 tablespoon per day.
- Many in their reviews of the benefits of olive oil note that a tablespoon of the product, consumed on an empty stomach 20-30 minutes before a meal, will help cleanse the intestines and forget about constipation.
- Without fail, many recommend the use of olive oil for thrombosis and varicose veins. The olive product is able to thin the blood and rid the blood vessels of blood clots and plaques. The use of oil on an empty stomach can be supplemented by rubbing into the affected area of the vessel.
Olives on guard of beauty
However, the magic olive remedy can improve the condition of the human body not only from the inside. With the help of oil, you can significantly improve appearance your hair, skin, and nails. If you are going to deal with this particular issue of your health and beauty, use olive oil in a complex way, that is, both inside and as a means for external use.
- Thanks to its cell renewal property, olive oil heals wounds and burns well. It can be rubbed directly into the affected area of the skin or taken in a warm bath with 4-5 tablespoons of olive oil.
- In addition to healing, an olive product can have a beneficial effect on the skin of the face and body, it will get rid of cellulite, nourish and moisturize dry skin of the face, protect against ultraviolet rays, heal cracked lips, and get rid of wrinkles and age spots. It is enough to cleanse the skin of the face and body, and then apply olive oil as a mask for 10-15 minutes, then rinse with warm water.
- Those who suffer from hair loss, split ends or unruly strands should carry out daily complex treatments with olive oil. It is rubbed into the hair roots or applied as a mask along the entire length for no more than 15 minutes. Oil can be mixed with other useful products. For example, with banana, egg yolk or lavender oil, as well as burdock oil.
- To strengthen the nail plate and get rid of its delamination, olive oil is rubbed into the surface of the nail or special baths are made with sea salt, cosmetic additives and olive oil.
After such a complex therapy, your hair will be soft and shiny, your nails will be strong, and your facial skin will begin to shine with youth.
Drawing conclusions
We analyzed the benefits and harms of olive oil for the body. In conclusion, I would like to cite one entertaining story about how a 90-year-old French woman J. Kalman sold her apartment to a 47-year-old lawyer. The terms of the contract were simple - the buyer undertook to pay the elderly owner of the property a certain amount of money every month, as if he had purchased an apartment on a mortgage for 10 years. How could this far from old man have thought that he would pay the agreed amount for another 30 years and would not live to see the ownership of the apartment. After the lawyer's death, the grieving widow paid the debt for another 2 years. As a result, the Frenchwoman passed away at the age of 122, which set a world record for longevity. But the most interesting are not even all these events, but the fact that the elderly lady did not adhere to a healthy lifestyle at all and quit smoking, for example, just a few years before her death. When Jeanne Calment was asked how she managed to live so long, she referred to the large consumption of port wine, chocolate and olive oil.
What can you say? Perhaps the panacea for all diseases has long existed, and scientists are puzzled in vain over technological process? At the very least, it's worth trying the olive oil miracle cure.
Not all fats are bad for the human body.
It turns out there is healthy fats. They must be included in your daily diet if you want to keep your health strong for years to come. Lack of fat also negatively affects the appearance.
Olive oil and health benefits
Guessed? Of course it's olive oil!
Read the article to find out the benefits of olive oil and what a wonderful effect this Mediterranean well of health has.
Composition and nutritional value of olive oil
According to the USDA National Food Database, one tablespoon of olive oil contains:
- 119 calories
- Vitamin E - 1.94 mg (13% of the recommended daily allowance)
- Vitamin K - 8.1 mg (9%)
- Saturated fat - 1.9 g
- Monounsaturated fats - 9.9 g
- Polyunsaturated fat - 10.5 g
As you can see, olive oil contains many types of fats.
The American Heart Health Organization recommends no more than 16 grams of saturated fat for a standard daily diet of 2,000 calories. 1.9 grams of fat is equivalent to 12% of this diet.
American cardiologists also advise eating as much monounsaturated and polyunsaturated fats as possible. They are the most useful and easier to digest.
The advantage of olive oil is that it just contains a large amount of these so-called "good" fats. Therefore, just one tablespoon of oil a day can bring you great benefits.
Useful properties of olive oil
Antioxidant Properties
Antioxidants are substances that help prevent cell damage caused by dangerous oxygen molecules known as free radicals.
Free radicals can cause heart disease, cancer, Alzheimer's disease, and other serious ailments.
Olive oil contains powerful antioxidants, which means it may well protect us from these insidious diseases.
According to a scientific study published in the journal Nutrition Research Reviews, the bitter taste of olive oil is due to two chemical elements - hydroxytyrosol and oleuropein, which exhibit active antioxidant properties.
Vitamin E and vitamin K are also antioxidants.
Anti-inflammatory effect
If you are familiar with my article The Anti-Inflammatory Diet, then remember that chronic inflammation is associated with many serious diseases. This is asthma, and allergies, and heart disease, and cancer, and many others.
Due to its anti-inflammatory properties, olive oil plays an important role in organizing the nutritional process during therapy.
The oleic acid contained in the oil is especially valued. This monounsaturated fatty compound is excellent at reducing inflammatory markers.
In Japan, studies of oleic acid were carried out in 2007. More than 3,000 people were involved in the experiment.
Eating this acid (in combination with other fats) has been found to reduce levels of inflammation in humans.
Olive oil also contains oleacansal, an even more powerful antioxidant.
Numerous studies have shown that the effect of this substance is similar to that of ibuprofen (50 grams of oil corresponds to 10% of the adult dose of ibuprofen).
Certainly, 10 % - That's not a lot, but scientists are of the opinion that even such low doses of painkillers have cumulative effect.
Antibacterial properties
Olive oil has strong antibacterial properties.
A scientific experiment was carried out, during which it turned out that acetic acid and olive oil are the best bacteria fighters available.
The presence of olive oil in mayonnaise reduces the risk of Salmonella and Listeria infection.
Olive oil has a depressing effect on Helicobacter pylori, pathogenic intestinal bacteria that cause ulcers and stomach cancer.
Chemical and biological studies have shown that olive oil substances have a strong bactericidal effect against 8 strains of H. pylori - 3 of which are generally resistant to antibiotics!
Scientific fact that just 30 grams of olive oil a day can kill H. pylori in 40% of people in 14 days.
Proper nutrition product
High consumption of olive oil is inextricably linked with the concept of proper nutrition.
A scientific experiment is known, in which 1600 people from 18 to 60 years old took part. It turned out that people with the highest level of consumption of olive oil (13.5% of total calories) had extremely healthy food in their diet.
This means that they moderately consumed porridge, bakery products, whole milk, sausages, sweets, packaged fruit juices and sparkling water. And they preferred to include fish, eggs, vegetables and healthy fats in their menu.
It is not surprising that people who daily use Olive oil has become a habit, they get the necessary amount of fats, as well as vitamins and nutrients.
Of course, this does not mean that one has only to start drinking olive oil, and all your health problems will immediately be solved. But there is a certain connection here.
Perhaps those who consume olive oil every day are simply sticking to Mediterranean cuisine (whole grains, fish, vegetables).
Good for the heart
Numerous studies have shown that the Mediterranean diet has an extremely beneficial effect on heart function.
For example, in one experiment, 7447 participants, aged 55 to 80, who, although they did not have heart problems, were at risk, took part.
The participants were divided into three groups, and each group had its own diet. These were the Mediterranean diet supplemented with olive oil, the Mediterranean diet with nuts, and the healing diet.
Scientists have shown that in those groups where there was a Mediterranean diet (with butter and nuts), there was a decrease in the frequency of unpleasant sensations in the heart area, since healthy fats stabilize the cardiovascular system.
Olive oil is indicated for high blood pressure(hypertension).
In 2000, a study was conducted that regular consumption of olive oil can help reduce the need for antihypertensive drugs. up to 48%.
Reducing the risk of stroke
Science knows two large-scale studies that have proven that olive oil plays an important role in protecting a person from the risk of stroke.
One of these was a scientific analysis involving 841,211 people, which, based on 32 cohort studies, examined different kinds monounsaturated fats and their effect on the human body.
The researchers noted a "significant association" between high olive oil intake and reduced risk of sudden death. It also reduces the risk of stroke by 17%.
The second experiment was based on observations of more than 38,000 people. The relationship between olive oil and improved heart condition has also been seen.
Cancer protection
The incidence of cancer in the Mediterranean countries is an order of magnitude lower than in the Scandinavian countries, the United Kingdom and the United States of America. And it makes you think: what if this food works wonders?
We have already found out that olive oil is rich in antioxidants, and also has a depressing effect on the appearance and reproduction of cancer cells.
And it's scientifically proven!
For example, oleacansal kills cancer cells in less than an hour! The results of this study were published in the journal Molecular and Cellular Oncology in 2015.
Under normal conditions, cancer cells die within 16-24 hours. And oleakansal accelerates this process - only 30-60 minutes.
Also, olive oil will be very useful in breast cancer and its prevention.
A scientific experiment is known when 4,000 women, aged 60 to 80 years, were divided into 2 groups and assigned different meals. The first group had to eat a Mediterranean diet with plenty of olive oil for 6 years. And the second in the same period of time adhered to a special therapeutic diet.
After 5 years of the diet, it was found that the Mediterranean diet reduced the risk of cancer cells by 68% compared to the therapeutic diet.
Stimulating the brain
Olive oil will help you protect your brain from the insidious Alzheimer's disease, the most common form of dementia that causes numerous problems with memory, thinking and behavior.
People with Alzheimer's disease have an accumulation of a protein (beta-amyloid) in certain parts of the brain.
Olive oil perfectly removes protein deposits, thereby preventing the development of the disease.
Treatment of rheumatoid arthritis
Considering that rheumatoid arthritis (RA) is an inflammatory disease, and we already know that olive oil is a powerful anti-inflammatory agent, it is reasonable to conclude that olive oil can relieve pain and swelling associated with RA.
Science supports this view, although little research has been done in this area.
In Spain, in 2014, a scientific experiment was conducted, and it was found that the Mediterranean diet (with olive oil) has a positive effect on this problem: pain sensations, inflammation markers decrease, and the toxic effect decreases.
In another 24-week study, arthritis patients took fish oil along with olive oil. The result of the experience is a decrease in the intensity of pain, the elimination of the symptom of morning stiffness, the appearance of strength in the muscles of the hands.
The right choice for cooking
There are many good oils, but not all are suitable for cooking.
Some oils cannot withstand high temperatures and start to smoke. And smoke, as you know, contains toxic substances, free radicals, which is very harmful to our body.
Scientists have studied the properties of olive oil at high temperatures.
Olive oil was kept on fire for 24 hours, in other words, fried. It has been found to be extremely resistant to elevated temperatures.
Another study involved using sunflower and olive oils for 40 roasts.
During the first 20 treatments, olive oil showed good results, unlike sunflower. Then all differences were erased, and during the next 20 frying, both types of oil were unsuitable for eating.
Conclusion - olive oil is safe for frying, but it is necessary to change it after each cooking.
Weight maintenance
I have said many times that it is not fat that makes you fat, but sugar!
In one 2-year study of over 1,100 older people, it was proven that the Mediterranean diet reduces the risk of obesity by 88%.
Another experiment was conducted in Spain, involving 7368 university graduates. They ate a fairly large amount of olive oil every day for 2 years. The results showed that the weight of the participants remained normal, which means that excess fat does not cause pathological weight gain.
Prevention of type 2 diabetes
Type 2 diabetes is a progressive disease in the US, and by 2050, according to statistics, one in three Americans will suffer from it.
Olive oil, like some other fats, can have a stabilizing effect on blood sugar and insulin levels.
This is clearly illustrated by a scientific experiment in which 418 patients with type 2 diabetes took part. They were divided into 2 groups. People from group 1 adhered to the Mediterranean diet, and patients from 2 - therapeutic. Result - in 40% of patients from group 1, an improvement was observed.
More recently, in 2015, a study was conducted in which 25 participants were given typical Mediterranean food for lunch: fruits, vegetables, whole grains, fish. Half of the participants were cooked with olive oil, and the other half with corn.
After eating, they had a blood test. It turned out that in a group of people where there was corn oil, there was an increase in glucose levels. That is, with the help of olive oil, you can completely control the level of sugar.
In conclusion about the benefits of olive oil
As you can see, olive oil contains a lot of useful substances.
Choose extra virgin olive oil, it has a more pronounced flavor and also has a higher concentration of biologically active components.
But remember that everything is in moderation. And in the use of olive oil as well. One tablespoon contains 120 calories, and this is quite enough for a daily requirement.
The ancient Greeks considered the olive tree to be a kind of deity, and the oil from the fruits of this tree was called "liquid gold" for its useful qualities and application in various fields.
In the modern world, olive oil is successfully used in medicine, cosmetology, cooking, etc.
Due to its pleasant taste and a large amount of vitamins it contains, olive oil is an important component of a healthy diet, and also contributes to the beauty and youth of the whole body.
Olive oil is very high in calories: 100 grams contains 898 kcal.
However, it has a rich chemical composition:
- 60 - 80% of the mass is oleic acid (omega 9).
It cleanses the blood vessels of cholesterol, protecting the body from the appearance of atherosclerosis, heart ischemia and cancer. It also prevents cell aging.
- 4 - 14% contains linoleic acid (omega 6) 89.8% of the daily requirement in 100 g.
It effectively heals wounds and improves vision.
- 50.2% of the daily value in 100 g is vitamin K
Together with other vitamins (A, D and E) they have a positive effect on bone tissue.
- Despite the modest amount of minerals in the oil, chromium makes up 13.6% of the daily value per 100 g.
- The composition of the oil includes 7 different phytosterols (433.6% of the daily value in 100 g)
300% of the daily norm in 100 g of which is β-sitosterol, which prevents the formation of cholesterol. It is found only in olive oil.
- The composition of olive oil includes vitamin E (tocopherol and α-tocopherol) - 127.7% of the daily requirement in 100 g.
It is a well-known antioxidant that stimulates hair and nail growth.
- Significant components are phenolic compounds - phenols, polyphenols and phenolic acids.
They increase the body's immunity and slow down its aging, amounting to 19.6 - 50 mg per 100 g.
They also include squalene (about 0.7%). It is effective in the fight against fungi and bacteria, prevents the development of cancerous tumors, especially breast cancer, and neutralizes some toxic elements.
Unfortunately, all of the listed composition of useful elements is not always available in a bottle of olive oil standing on a shelf in a store, since there are 3 varieties of this product:
- Refined.
This oil is obtained after being treated with high temperature to reduce acidity or eliminate defects. Of course, refined oil loses its healing qualities, but it has a neutral taste, is stored for a long time and is great for frying. And at a price such oil is much more affordable than natural oils.
- Unrefined oil
This natural product, which is the most useful and delicious. The oil is expensive, used for dressing salads, making sauces, mayonnaise, and for frying meat and other dishes.
- Ozonated olive oil
Made with cosmetic olive oil and ozone. This natural product is effectively used in the field of medicine and cosmetology due to its anti-inflammatory and healing properties.
The use of oil for medicinal purposes
Since ancient times, olive oil has been effectively used in medicine for the treatment of the following diseases:
- Diseases of the gallbladder, liver and gastrointestinal tract.
However, people with inflammation of the gallbladder (cholecystitis) should not abuse this product.
- It is a good means of preventing cancer, especially in combination with garlic juice.
- Treats headaches, toothaches and earaches thanks to the anti-inflammatory and analgesic effects of oleocanthal.
Inflammation of the gums is relieved by using oil with a toothbrush or by rinsing the mouth.
And the use of olive oil with grated garlic will relieve the common cold and sore throat.
- Diseases of the cardiovascular system.
The use of 2 tablespoons of oil daily is an excellent prevention for the development of heart failure and atherosclerosis.
- Skin diseases.
For example, warts, papillomas and eczema disappear when olive oil is used along with celandine. This mixture (1:1) is infused for a month in a dark place, and then the damaged areas are rubbed.
- Infectious diseases of the urinary system.
A solution of 1 teaspoon of oil, 1 teaspoon of garlic juice and 1 cup of boiled water is used.
- for the treatment of legs, it is worth rubbing problem areas with a composition of 1 cup of oil with 1 teaspoon of iodized salt.
- treats arthritis, asthma, thrombophlebitis, encephalitis, sciatica and women's diseases.
- when applied externally, it heals wounds, abscesses and burns well.
Several healing recipes
- To cleanse the body
You need to mix 1 tbsp. a spoonful of honey with 1 tbsp. a spoonful of oil, then heat this mixture until the honey dissolves. The resulting solution is taken within 3-4 weeks on an empty stomach, and the mixture can be prepared several days in advance.
- To improve the condition of the liver.
You need to prepare the following mixture: pour a glass of dry finely chopped one glass of oil. Then, using a water bath, bring the solution to a temperature of 60 ° C and leave for a couple of hours.
Then 7 days you need to keep the solution cool, and then strain and take one teaspoon half an hour before meals three times a day.
- To combat rashes.
Rub olive oil into the skin 3-4 times a day until completely dry.
In cosmetology, the benefits of olive oil are usually used as part of creams, hair balms, face and body skin masks. It has a good nourishing and moisturizing effect.
- From facial wrinkles.
It is enough to lubricate and massage the skin with a few drops of warm olive oil and leave until the morning.
Applied on a cotton pad, the oil easily eliminates chapped lips and removes makeup, while the areas around the eyes should not be excluded.
A scalp massage with olive oil adds shine and softness to the hair.
And if you lubricate wet hair with oil and wrap your head with a warm towel for 20 minutes, you can notice an improvement in the structure of the hair.
Olive oil strengthens nails and softens the skin well, making it easier to remove hangnails.
- This product works well on the skin of the hands and feet.
In the cold season, hands are especially in need of protection. It is worth smearing them with oil and leaving them overnight in cotton gloves. The same method will help soften the skin on the legs.
- For body hydration.
A relaxing bath with the addition of 2 tablespoons of olive oil is perfect. It does not clog pores, allowing the skin to breathe, is non-allergenic, and also successfully fights imperfections such as cellulite and stretch marks.
- Olive oil is actively used in dietetics.
Since its polyunsaturated acids accelerate the metabolic processes of the body and reduce appetite.
A significant feature of the product is the ability to save the body's energy, which is necessary during constant physical exertion.
Nutritionists, taking into account a balanced diet, advise using oil for 1 tbsp. spoon 2 times a day with meals. The norm should not be exceeded, as this can cause diarrhea and dehydration. Do not forget about the calorie content of the product.
And, of course, olive oil is successfully used in cooking, for making sauces and marinating foods.
Olive oil is rightfully considered the best for marinade, as it retains its original properties.
The dough with the addition of oil becomes soft and less sticky, and also acquires a unique taste.
Contraindications in the use of olive oil
Despite the large number of useful qualities, olive oil has its drawbacks and can be harmful:
- using more than 2 tablespoons of oil per day can contribute to obesity and diabetes.
- since this product has a choleretic effect, it should not be used by people suffering from gallstone disease.
- given the calorie content of the oil, it should be used rationally by those who are on a diet.
- olive oil is not recommended for frying, since any oil under the influence of high temperature loses its beneficial qualities and, as a result, harms the body.
Therefore, in order to avoid health problems, you should choose the right olive oil and do not abuse it.
How to identify a good oil
The quality of olive oil and its benefits to the body depend on the way it was produced:
- First cold pressing method (Extra virgin olive oil).
This production preserves the healing properties of the oil, since heat and chemical treatment are not used here.
This method requires a lot of money, so the resulting olive oil is expensive.
It contains no more than 1% fatty acids, which indicates the high quality of the oil.
- The method of the second cold pressing (Virgin olive oil).
The repeated procedure also does not use chemicals and high temperature, but such a product is much inferior to the previous one in quality, smell and quantity of valuable properties.
- Chemical extraction method (Olive oil, Pure olive oil, Pomace oil).
- Olive oil is a pomace oil produced from a substrate under the influence of chemical elements and heat.
As a result, such oil loses its medicinal properties. A small amount of oils obtained by the first two methods is mixed into it, but this almost does not affect the quality and taste. It is used to prepare various sauces and mayonnaise.
- pure olive oil.
It differs from cake oil in that it is produced without the addition of sunflower and. This product also has no healing properties and is much cheaper.
- pomace oil.
It is a chemical extraction without the addition of oils of the first and second pressing. It is used to create a variety of cosmetic products (creams, soaps, etc.).
To buy really high-quality olive oil and store it, the following rules should be observed:
- Good oil doesn't come cheap.
Its cost in Russia is about 300 rubles, because it takes a lot of time and money to collect olives and produce them. For example, to obtain 1 liter of oil, 5 kg of hand-picked olives are used.
- Preference should be given to natural and unfiltered oil.
- The lower the acidity of the product, the more useful it is.
The oil has healing properties with an acidity index of 0.5%.
- A big plus will be the presence on the packaging of the inscriptions BIO, Organic, which means production without genetically modified raw materials, pesticides and fertilizers.
The PDO mark is placed if the product is grown and produced in the same area, which characterizes a certain variety of olives with a special taste and aroma.
And on the label of the container with the oil of the first cold pressing, there should be 2nd marks - Naturel and 100% olive oil.
- Quality olive oil should be homogeneous, have a slight sediment and a pleasant smell of herbs and fruits.
The color of the oil depends on the variety and maturity of the olives, so it will not help to determine whether the oil is good or bad. During the oil sampling, the taste of olives, fruits and a little bitterness should be felt.
- It is undesirable to buy olive oil marked MIX on the bottle, as it contains several oils, which adversely affects the benefits of the product.
- After 5 months, the oil loses its medicinal properties, so you need to pay attention to the production date and do not buy a product in a large package.
- Olive oil should be stored in a dark and dry place at a temperature not exceeding 12C, and the bottle should be made of glass and close well.
It is safe to say that olive oil is a beneficial, pleasant-tasting and effective product that can be successfully used both for cooking and for maintaining the beauty and health of your body, but you need to know when to stop.
Olive oil or, as the ancient Greeks called it, "liquid gold" can bring great benefits to our body. Modern nutritionists also talk about this tirelessly, explaining this statement by the fact that this product has an unusual healing properties. And because of this, it is recommended to use it without fail on an empty stomach. So, why is this technique especially useful, and are there any rules by which you should drink olive oil on an empty stomach?
How useful is such an approach?
Natural olive oil contains in its composition a record amount of fats indispensable for the human body, including omega-3 and omega-6, as well as fat-soluble vitamins: E, A, B and K. And with proper storage, it can preserve not only its benefit, but also aroma and taste. And in order to get the optimal portion of biologically active components, olive oil can be consumed fresh without any prior preparation.
In general, the benefits of eating olive oil on an empty stomach are as follows:
- fatty acids take an active part in the fight against cholesterol and monitor its concentration in the blood, prevent the formation of blood clots, cleanse blood vessels and arteries;
- when taken on an empty stomach, appetite is noticeably reduced and metabolic processes are improved, and the conversion of lipids into body fat is also slowed down, which together contributes to the speedy disposal of extra pounds;
- olive oil helps in the healing of ulcers in the gastrointestinal tract, as it gently envelops its walls and at the same time improves the digestion process, somewhat relieves high acidity and has an anti-inflammatory effect;
- this product prevents premature death of liver cells, cleansing it of toxins and toxins, plus everything, it stimulates the activity of this organ, as well as the pancreas and gallbladder;
- use natural oil olives on an empty stomach allows you to ensure the normal functioning of the intestines, helps in its natural emptying and relieves constipation;
- thanks to this treatment, you can significantly improve your overall well-being and positively affect the condition of the skin - fatty acids and vitamins, working together, saturate every cell, fight sagging and dryness.
Why in the morning?
Is it good to drink olive oil in the morning on an empty stomach? Experts in the field of medicine answer this question in the affirmative, since it is in the morning hours that our body is able to absorb to the maximum extent all the valuable substances present in this product. Plus, this technique provides the best cleansing of cells and tissues from harmful components throughout the day.
The use of olive oil in the morning has other advantages:
- blood pressure normalizes;
- the psycho-emotional state stabilizes;
- the development of cancer is prevented.
Thus, taking olive oil on an empty stomach may well be considered both as a prevention and as a treatment for various diseases.
Variants and rules of use
In order to cleanse your body of harmful substances and get rid of extra pounds, it is enough to drink 15 ml of olive oil every morning on an empty stomach. Once in the body, the product saturates it with valuable substances from the inside, and since the intake is done on an empty stomach, nothing prevents the oil from working fully. However, no matter how simple this procedure may seem, it should be followed subject to certain rules:
- oil is drunk exclusively on an empty stomach - before that, even water should not be consumed;
- you can have breakfast at least half an hour after the procedure;
- do not exceed the recommended serving.
On a note! 15 ml of olive oil - 120 kcal. Such a calorie content is considered quite high, but at the same time optimal for cleansing the body and losing weight. If you add more, then the fight against extra pounds can be much more difficult!
Taking a tablespoon of olive oil in the morning on an empty stomach provides your body with a sufficient portion of oleic acid. This substance improves metabolism, normalizes the functioning of the stomach and intestines, and at the same time stimulates the activity of nerve cells, which immediately send a signal to the brain about saturation.
On a note! Quite entertaining is the fact that not only the product itself, but even its aroma can significantly reduce hunger and increase serotonin levels!
With lemon
Olive oil with lemon is a mixture that is also taken on an empty stomach and contributes to the best cleansing of toxins, toxins and other harmful substances. Thanks to this procedure, you can quickly bring the work of almost all internal organs back to normal. It is like a kind of clockwork mechanism that effectively “cleanses” our cells from “garbage” and corrects the failures in the body.
What needs to be done:
- in the morning we open a bottle of oil and pour a tablespoon of the product into a cup;
- cut the lemon into two parts and squeeze a tablespoon of juice from one;
- mix the ingredients and drink the resulting mixture.
There is nothing complicated. Just a couple of minutes and your body is already cleansed. Plus, this mixture can be used as a salad dressing.
Why do these ingredients show such a good result? Olive oil is quite fatty and this consistency can be somewhat heavy on the internal organs. And the lemon helps soften it. In addition, this citrus fruit is an additional source of vitamin C, which is very important for the growth and restoration of tissue cells, promotes a speedy recovery and takes an active part in the absorption of certain minerals, in particular iron, by the body.
This simple procedure, carried out in the morning, helps open the ducts of the gallbladder and liver, stimulates the release of bile and promotes a gentle bowel cleansing. And the thrown bile breaks down fats, draws out toxins and removes them naturally.
Possible harm
- Excessive consumption of olive oil, both on an empty stomach and on a full stomach, can cause quite serious harm and entail a lot of negative consequences. For this reason, abuse of this product is highly discouraged.
- In addition, it must be taken into account that olive oil, in the presence of certain chronic diseases, can provoke their exacerbation. Therefore, before you start taking it on an empty stomach, it is advisable to consult your doctor.
- In diseases of the gallbladder, it is better to refuse to use olive oil, as it is a rather powerful choleretic agent.
- For problems with the stomach and intestines, this product should be taken with extreme caution, preferably only as a dietary supplement and not more than 30 ml per day.
- With individual intolerance, the use of olive oil should be completely abandoned, since in this case it will only bring harm.
And even if you don’t have the above health problems, but after taking olive oil on an empty stomach, you began to feel a little discomfort, then in such a situation it is better to stop the treatment procedures.
