8 reasons to increase your consumption of olive oil

You may have heard of the Mediterranean diet, inspired by the typical diet of regions such as southern Italy, southern Spain and Greece. In these places, even consuming foods rich in fat, people have lower rates of cardiovascular disease.

The secret to this lies in the fact that the fats in the Mediterranean diet are essentially beneficial for our body – and one of the main foods on this menu is olive oil, which is widely used in various preparations.

Below, you will discover eight reasons to increase the consumption of olive oil in your daily life, whether it is used as a seasoning for salads and fish, as an ingredient in grain-based spreads or even ingested on an empty stomach. It is worth remembering that extra virgin olive oil, which is the least processed version, retains its beneficial properties better.

1. Helps prevent cancer

Olives and olive oil contain antioxidants such as acetosides, tyrosol and phenylpropionic acids, which fight free radical damage to the cell’s DNA. In addition, they also provide components such as squalene and terpenoids, which exert anticancer activity(1).

2. Contributes to beauty

Although it is quite common to use olive oil directly on the skin, nails and hair, the intake of this food is also beneficial for beauty – perhaps even more than topical application. Oral consumption of olive oil helps prevent and treat acne and dry skin, as well as accelerate hair growth and strengthen nails.

3. Detox the liver

Olive oil is an excellent cleansing agent for the liver, the organ responsible for our metabolism and for controlling virtually all other organs directly or indirectly. That’s why he can sometimes get overwhelmed and need a detox.

For this, it is recommended to consume daily a tablespoon of olive oil mixed with half a spoon of lemon juice, which helps to enhance the detoxifying effect.

4. Strengthens immunity

Olive oil is rich in fatty acids that help strengthen our immune system, but without increasing the body’s inflammatory activity, which could lead to autoimmune diseases (2).

Did it look confused? Let’s understand: our immune system needs to be prepared to detect and destroy disease-causing microorganisms. However, if the activity of this system is greatly exacerbated, defense cells can begin to attack harmless agents (such as a pollen grain, causing rhinitis) or healthy structures in the body (such as the joints, causing arthritis).

The advantage of olive oil in this whole story is that it regulates the immune system and strengthens the defenses against viruses and bacteria, but without increasing inflammatory activity.

5. Contributes to heart health

Have you ever heard that olive oil is good for the heart? This is because it is rich in healthy fats, such as omega 3. In this way, it helps to increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) (3).

As a result, olive oil reduces the tendency for fatty plaques to accumulate in the arteries, which could rupture and block blood flow, the main cause of heart attacks and strokes.

6. Fighting pain

Studies in rats have shown that extra virgin olive oil has analgesic and anti-inflammatory properties and is able to potentiate the effect of medications such as ibuprofen (4, 5).

The results have not yet been proven in humans, but this research indicates that a diet containing olive oil may contribute to lower levels of chronic pain and inflammation.

7. Helps control blood sugar levels

Some scientific studies show that including olive oil in meals helps reduce blood glucose levels right after eating, which could prevent diabetes from worsening (7, 8).

In addition, along with reducing bad cholesterol levels, lowering blood sugar concentration is also a protective factor for the heart and cardiovascular system.

8. Protects brain functions

Extra virgin olive oil is rich in polyphenols, antioxidants that have been linked to the prevention and reversal of memory and learning deficits caused by advancing age or degenerative brain diseases (9).

In this way, a diet with significant amounts of olive oil can help improve the ability to retain new information and prevent the onset of brain diseases such as senile dementia, Alzheimer’s and Parkinson’s disease.

Now you know why the Mediterranean diet is so famous for its health benefits: a good part of the advantages brought by this type of diet is in the use of olive oil!

In addition to giving preference to this ingredient to season your salads and other dishes (and leaving greasy sauces aside), you can also try the trick of consuming a tablespoon of the extra virgin version on an empty stomach. Observe the effects on your body and then tell us in the comments.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.