Benefits of Olive Oil
Olive oil has a long history of being used for its health benefits across cultures around the world. It is rich in monounsaturated and polyunsaturated fats, as well as antioxidants and anti-inflammatory compounds, which make it an essential component to a healthy diet.
Heart Health:
A wide range of studies have investigated and proven that a diet rich in olive oil reduces the risk of heart disease and stroke. In one study, participants who consumed a Mediterranean-style diet, which is high in olive oil, had a 30% lower risk of heart disease compared to those who followed a low-fat diet (1). Another study found that consuming olive oil reduced inflammation and improved the function of the endothelium, the inner lining of blood vessels (2).
Blood Sugar:
Olive oil has demonstrated benefits for diabetes management, including improved blood sugar control, increased insulin sensitivity, and reduced inflammation, according to various medical references. Studies has shown that a high-phenolic olive oil diet reduced fasting blood sugar levels and improved insulin sensitivity, and led to improved glycemic control and reduced inflammation markers in patients with type 2 diabetes compared to a low-fat diet.(3)
Cancer Prevention:
Olive oil contains compounds that have been shown to have anti-cancer properties. For example, oleic acid, a monounsaturated fat found in olive oil, has been shown to inhibit the growth of cancer cells (4). Additionally, the polyphenols found in olive oil have been shown to reduce the risk of breast, colon, and other types of cancer (5).
Brain Health:
Olive oil has shown to have important benefits in regard to cognitive function and neurodegenerative diseases such as Alzheimer's and Parkinson's. In one study, participants who consumed a Mediterranean-style diet, which includes olive oil, had a 28% lower risk of developing cognitive impairment compared to those who followed a low-fat diet (6). Another study found that consuming olive oil improved cognitive function in older adults (7).
Skin Health:
Olive oil is rich in fatty acids that moisturize the skin and topical application of olive oil improved skin hydration and barrier function (8). The antioxidants present in olive oil protect the skin against oxidative damage. Olive oil’s anti-inflammatory properties help reduce inflammation in the skin and may play a role in treating psoriasis and eczema. A review published in the International Journal of Molecular Sciences found that olive oil has potential as a natural treatment for these conditions (8).
Olive oil is widely used in Mediterranean cuisine. Not only does it provide a delicious flavor to meals, but it is recognized as one of the healthiest oils available. Discover (and download) a variety of our own recipes from the Mediterranean diet that use our high-quality olive oil as a healthy and flavorful ingredient!