There is no doubt about the health benefits of olive oil. This natural oil is not only good for maintaining weight, but also lowers blood pressure. No wonder olive oil is often used to process food or as a mixture of food ingredients.
Olive oil or olive oil is a natural oil extracted from olives. Based on the extraction process and the amount of oleic acid in it, olive oil is divided into three variants, namely extra virgin, virgin and refined (light).
Nutritional Content in Olive Oil
In 1 tablespoon or the equivalent of 15 ml of olive oil, there are 120 calories and the following various nutrients:
- 13.5–14 grams fat
- 0.1 milligrams of calcium
- 0.1 milligrams of potassium
- 0.3 milligrams sodium
- 1.9 milligrams of vitamin E
- 8 micrograms of vitamin K
Even though it contains a lot of fat, the fat contained in olive oil is a type of healthy fat, such as monounsaturated fat, polyunsaturated fat, oleic acid, omega 3 and omega 6. Olive oil also contains choline and antioxidants, such as flavonoids and polyphenols.
Various Benefits of Olive Oil for Health
Olive oil is a type of healthy oil and good for health. Thanks to its various nutritional and antioxidant contents, there are many benefits of olive oil that you can get, including:
1. Control blood pressure
One of the very popular benefits of olive oil is controlling blood pressure. A research states that people who regularly consume around 50-60 ml of pure olive oil or the equivalent of approximately 4 tablespoons per day, are seen to have more controlled blood pressure.
This is thought to be due to the content of antioxidants and healthy fatty acids in olive oil which can relax blood vessels and reduce inflammation in blood vessels.
2. Reducing the risk of heart disease
The content of antioxidants in olive oil also plays a role in reducing the risk of heart disease. This is because olive oil does not contain cholesterol or saturated fat, so it does not accumulate in the blood vessels.
This healthy oil is actually good for consumption to prevent cholesterol buildup which can cause cardiovascular disease, such as heart attack and stroke.
3. Lower cholesterol levels
Replacing the intake of saturated fat or fat derived from animals with olive oil, can reduce bad cholesterol (LDL) levels in people with high cholesterol.
In addition, olive oil can also increase levels of good cholesterol (HDL) so it is good for heart health. Apart from olive oil, other healthy oils, such as canola oil and virgin coconut oil, also have similar benefits.
4. Prevent the growth of cancer cells
A healthy diet using olive oil to process food can increase antioxidant levels in the body.
Antioxidants are substances that can prevent and repair cell damage caused by exposure to free radicals. Antioxidants are also known to prevent and inhibit the growth of cancer cells.
5. Maintain brain function
One of the benefits of olive oil which is also very important is to maintain the health and function of the brain. A study states that the content of antioxidants and anti-inflammatories in olive oil can reduce the risk of developing diseases of the brain, such as stroke and dementia.
6. Maintain weight
Olive oil is also good for those of you who are on a diet, including the paleo diet or trying to maintain an ideal body weight. This natural oil is also good for consumption to prevent obesity.
However, to get the benefits of olive oil on this one, you also need to exercise regularly, limit calorie intake, and follow a healthy diet.
7. Overcoming constipation
Constipation generally occurs due to an unhealthy diet, for example, rarely drinking water or not consuming fibrous foods. To make stools denser and easier to pass, you can consume fiber from fruits and vegetables.
In addition, olive oil can also be consumed to treat constipation because it can make stools softer so they are easily excreted from the body.
8. Control blood sugar levels
A research shows that people who follow a healthy diet regularly, including consuming olive oil, have more controlled blood sugar levels. This makes olive oil useful for reducing the risk of developing diabetes.
9. Moisturizing dry skin
Olive oil is able to lock in skin moisture, so it is often used for dry skin care. You can apply olive oil to dry skin on your face, hands or feet.
10. Maintain oral health
Olive oil contains anti-inflammatory, antioxidant and antibacterial properties. This effect makes olive oil useful for maintaining the health and hygiene of teeth and mouth. In addition, gargling with olive oil regularly can also prevent and overcome bad breath.
Although classified as many, the various health benefits of olive oil above still require further research.
In addition, because it contains high levels of nutrients and antioxidants, antioxidants are also good for consumption by children and pregnant or nursing mothers. Olive oil can also be used as a salad dressing, used to get rid of head lice, and can even reduce fever when mixed with essential oils.
The Correct Way to Store Olive Oil
If you want to buy olive oil, choose the extra virgin variant. This type of olive oil contains more antioxidants and nutrients, so it is considered healthier than other types of olive oil.
Extra virgin olive oil is usually stored in dark colored bottles to make it more durable and not easily damaged by sunlight.
After the bottle cap is opened, you are advised to finish the olive oil within 6 months. Store olive oil at room temperature and away from hot sun exposure.
When buying olive oil, also make sure to choose products that have been registered with BPOM RI. Also pay attention to the production date on the packaging to find out the limit for using olive oil.
If you want to know more about the ingredients, uses and benefits of olive oil for health, don't hesitate to consult a doctor.
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