Olive oil is a healthy fat rich in antioxidants and monounsaturated fats. Consuming olive oil as part of a Mediterranean-style diet has been associated with health benefits such as reducing the risk of cardiovascular disease.
Benefits Of Olive Oil For Good Health
Consuming as little as half a tablespoon of extra virgin olive oil per day is associated with a 14% lower risk of cardiovascular disease than those without olive oil.
Replacing just one teaspoon of butter or margarine with the same olive oil can lower cardiovascular disease risk by 5%. Olive oil is also known to decrease inflammation in the body and reduce the risk of stroke and heart disease.
It is recommended to look for high-quality extra virgin olive oil that has been certified by organizations such as the International Olive Council (IOC) seal, the California Olive Oil Council (COOC), or the Ethical and Environmental Certification Institute (ICEA).
Benefits Of Olive Oil For Skin
Olive oil has many benefits for the skin. It is rich in vitamins A, D, K, and E and antioxidants that can help prevent or reverse damage from cancer-causing ultraviolet radiation. Here are some benefits of applying olive oil on the skin:
- Moisturizes the skin: Olive oil contains squalene and vitamin E, supporting the skin’s moisture retention. It can help reduce water loss and keep your skin hydrated.
- Reduces the signs of aging: Olive oil is rich in antioxidants that can combat oxidative stress and reduce the signs of aging. It can also help prevent premature signs of aging on the skin by preventing oxidation.
- Soothes irritated skin: Olive oil has anti-inflammatory properties that can help soothe irritated skin.
- Helps treat acne: Olive oil contains oleic acid that can help reduce inflammation and improve acne-prone skin.
- Removes makeup: Olive oil can be used as a natural makeup remover that is gentle on the skin.
To use olive oil on your skin, you can apply it directly to your face or body as a moisturizer or mix it with other ingredients to create a face mask or scrub. However, it is essential to note that olive oil may not be suitable for everyone and may cause allergic reactions in some people.
Recipes With Olive Oil
Olive oil is a versatile ingredient that can be used in many recipes. Here are some recipes that use olive oil:
- Spaghetti Aglio e Olio: This is a classic Italian pasta dish made with spaghetti, garlic, red pepper flakes, and olive oil.
- Olive Oil Cake: This is a moist and flavorful cake that is made with olive oil instead of butter.
- Roasted Pepper Caprese: This summery caprese recipe uses olive oil to roast the peppers.
- Chickpeas: Adding lemon zest and olive oil to chickpeas produces brightness and full-on flavor.
- Baked Kale Chips: These chips are crispy and delicious, and they’re made with kale, olive oil, and salt.
If you’re interested in baking with olive oil instead of butter, here are some recipes that use olive oil:
- Rosemary Olive Oil Bread: This bread is flavored with rosemary and made with olive oil instead of butter.
- Olive Oil–Basted Fried Eggs: Using a big soup spoon, you’ll baste the whites of these eggs with hot olive oil until they’re set.
- Oregano-Marinated Tomato Salad: Marinating sliced tomatoes in salt, pepper, olive oil, and fresh oregano intensifies their flavor.
Health Benefits Of Olive Oil
Olive oil is an excellent source of healthy fats and antioxidants that can promote long-term health by fighting inflammation and chronic diseases. In addition, Extra virgin olive oil has a high percentage of heart-healthy, anti-inflammatory monounsaturated fats and antioxidant polyphenol compounds.
A Mediterranean style of eating that includes quality olive oil, nuts, and fish as primary sources of fat and 8-10 servings of vegetables and fruits daily has been associated with health for a long time, especially compared to standard Western diets.
According to a Harvard T. H. Chan School of Public Health study, as little as a half tablespoon of extra virgin olive oil a day is associated with a 14% lower risk of cardiovascular disease than participants who consumed no olive oil.
The study demonstrated that replacing just one teaspoon of butter or margarine with the same olive oil lowered cardiovascular disease risk by 5% (about three teaspoons in a tablespoon).
Including olive oil in your diet may decrease your chances of a stroke and reduce the risk of heart disease. Olive oil is also known to decrease inflammation in the body and decrease the risk of illness.
Difference Between extra-virgin olive oil and regular olive oil
Extra-virgin olive oil and regular olive oil differ in their production process, flavor, health benefits, and price. Extra-virgin olive oil is cold-pressed and unrefined, while regular olive oil is heated and refined.
In addition, Extra-virgin olive oil has a more robust olive taste, more antioxidants, polyphenols, and vitamins, and a lower acidity level than regular olive oil.
Regular olive oil has a longer shelf life, a higher smoke point, and a more neutral flavor than extra-virgin olive oil. Also, Extra-virgin olive oil is usually more expensive than regular olive oil.
Best Brand Of Extra-Virgin Olive Oil
Many extra-virgin olive oil brands are available in the market, and the best brand for you may depend on your taste and budget. However, here are some of the best extra-virgin olive oil brands, according to experts:
- Kosterina Original Extra Virgin Olive Oil: This Greek olive oil is described as “buttery” and “fruity” with a “peppery finish.”
- O-Live and Co. Everyday Extra Virgin Olive Oil: This Spanish olive oil has a mild and fruity flavor that complements any cooked dish.
- Mary Ruth Organics Ice-Pressed Extra-Virgin Olive Oil: This American olive oil is made using a unique ice-pressing method that preserves the nutrients and flavor of the olives.
- Olio Verde Extra-Virgin Olive Oil: This Italian olive oil has a grassy flavor with hints of artichoke and almond.
- Fat Gold Extra-Virgin Olive Oil: This Californian olive oil is described as “bright” and “fruity” with a “peppery finish.”
