6 Wonderful Benefits of Olive Oil

Olive oil, a wonderful food to be consumed at any time of the year, is becoming more and more common when consuming light meals in summer. In recent years, the importance of olive oil in the diet has been highlighted in many diseases, including chronic diseases and cancer. Olive oil has antioxidant, anti-inflammatory, anti-atherogenic, anti-ulcer, anti-cancer, anti-microbial, anti-diabetic, protective for the nervous system, skin and anti-aging effects.
It is the main source of fat in the diet, often referred to as the "Mediterranean diet" in the Mediterranean countries where olives are grown, and is responsible for the low incidence of chronic degenerative diseases. Olive oil is a transparent, greenish-yellowish and aromatic liquid obtained by squeezing the pits of olives without any chemical treatment.
A distinction is made between extra virgin olive oil, refined olive oil, olive oil and olive pomace oil. Extra virgin olive oil is considered a unique dietary oil compared to other olive oils because it contains compounds with phenolic structures formed by the components that protect the fruit in response to environmental stress.
The main components of olive oil are fatty acids, 55-83 percent monounsaturated fat, especially oleic acid, 4-20 percent polyunsaturated fat and 8-14 percent saturated fat.
Considered a functional nutrient with its various constituents that may contribute to its overall therapeutic properties, olive oil is an important source of polyphenolic compounds, phytochemicals such as vitamin E, and high levels of monounsaturated fatty acids and minerals such as calcium, phosphorus, Potassium, sulfur, magnesium, iron and copper. It also contains a lot.

1- Keeps the heart healthy

The studies carried out over the last 20 years on olive oil, which has protective effects against cardiovascular diseases and regulates hypertension, have shown that a diet rich in extra virgin olive oil reduces TG and LDL levels, i.e Mechanisms implicated in cardiovascular risk factors and atherogenesis while increasing HDL-cholesterol levels and increasing LDL oxidation resistance. It has been shown to increase glucose metabolism and regulate glucose metabolism in diabetes.
The US Food and Drug Administration (FDA) reports that consuming two tablespoons (23 g) of olive oil daily reduces the risk of coronary heart disease due to the monounsaturated fatty acids it contains. According to the World Health Organization (WHO), the island of Crete is the region with the lowest risk of heart attacks and heart disease because of the main use of olive oil there.

Olive oil is a rich source of the monounsaturated fatty acid oleic acid (w-9), but it is also an important source of the w-6 and w-3 fatty acids it contains. While oleic acid reduces the amount of bad, low-density cholesterol that causes plaque in the blood vessels (LDL cholesterol), it also increases the level of high-density cholesterol (HDL cholesterol), also known as good cholesterol. Oleic acid also has a lowering effect on total cholesterol (LDL cholesterol).
Thanks to the polyphenols found in extra virgin olive oil, which are powerful superoxide scavengers, olive oil, which is a staple of the Mediterranean diet, has been found to have a potential role in reducing the risk of certain types of cancer. In particular, phenolic compounds in olive oil have been reported to have positive effects on colorectal cancer cell types. In addition, it has been shown to be inversely related to the risk of developing breast, digestive, lung and prostate cancers and to have protective effects against breast cancer.
Although the annual per capita consumption of olive oil in Mediterranean countries is estimated at around 15 kg, it was found that the protective effects of olive oil were highest in women with a daily consumption of 30,5 g.

While the risk of developing obesity within six years is about twice as high in those who use sunflower oil as an cooking oil than in those who consume olive oil, another study of obese women with insulin resistance reported that using virgin Extra olive oil cooked meals significantly lower both insulin resistance and insulin levels. A scientific study has shown that a Mediterranean diet rich in olive oil reduces the risk of type II diabetes.

5-prevention of aging

Olive oil contains a high percentage of vitamin E, which protects the skin from external influences such as sun exposure and wind. Rich in antioxidants, olive oil slows down the human body's natural aging process and restores a natural glow to the skin. It is also very beneficial for hair health.

6-It's good for constipation

Olive oil, which is a good solution to constipation problems, keeps the digestive and excretory organs functioning well. Thanks to the antioxidants it contains, olive oil helps cleanse the intestines and helps the human digestive system work faster.

How should olive oil be consumed?

Long-term excessive consumption of olive oil can do more harm than good. Its consumption, especially through excessive drinking, causes negative consequences such as diarrhea in the digestive system. It makes sense to limit daily consumption to a certain level and to measure with a spoon from time to time instead of deciding with the eye. Considering that 30% of daily energy should come from fat and 1/3 of that from monounsaturated fat, it is enough for a person who needs to eat 2000 calories on average to consume 200-300 calories (about 2 tablespoons ) eats.

Olive oil, which is best consumed cold, can be added to salads or dishes such as cooked vegetables and appetizers. If it is used for hot dishes, care should be taken not to burn the olive oil too much.
Olive oil should be stored in a cool place, protected from direct sunlight, preferably at 14-15 degrees. It should be kept in colored glass bottles, porcelain or steel containers. If the olive oil is open, it will start to deteriorate from contact with the air, the opening of the olive oil must remain tightly closed.