Behold, the olive. This self-contained wonder food is packed with rich nutrients and antioxidants. The fruit itself, and its extracted oil have been staples of the Mediterranean diet for centuries. The numerous health benefits of olive oil have helped to accelerate its popularity around the globe. Used in cooking as an alternative to butter and animal fat, it can be consumed raw after being freshly pressed.
One of the Good Oils
Olive oil is actually considered one of the healing fats because most of its fatty acids are monounsaturated mega-9 oil. Many of the health benefits found in olive oil stem from this high concentration of monounsaturated fatty acids and antioxidant. In fact, more than three-fourths of olive oil is comprised of monounsaturated fatty acids. Plus, the presence of antioxidant compounds such as phenols, tocopherols and others help prevent the formation of molecules that could cause destruction in cells within the body.
Heart Disease
According to a World Health Organization report on diet, nutrition and the prevention of chronic disease, olive oil helps protect against heart disease by lowering LDL cholesterol (the bad stuff) levels while raising HDL (the good stuff) levels. Although all varieties of olive oil possess these healthful traits, not all olive oil is created equally. For the greatest benefit against heart disease, virgin or extra virgin olive oil is best. As the name would suggest, Extra virgin olive oil is the least processed with the oil coming from the first pressing of the olives. Because it is the least processed, it has the highest levels of antioxidants, including vitamin E and phenols.
Cancer Fighter
Extra virgin olive oil also contains phytochemicals and oleic acid that have been known to suppress the gene that causes breast cancer. Studies have shown that certain compounds in olive oil also help to fight ovarian and colon cancer. For example, a study conducted by Christina Bosetti, ScD, of the Instituto di Richerche Farmacologiche Mario Negri in Milan, Italy, showed a 30% reduced risk of developing ovarian cancer in Italian women whose diets were high in olive oil (reported in "Cancer Causes and Control," Aug. 14, 2002). These compounds in olive oil regulate certain enzymes that may be linked to cell division associated with cancer.
The Stomach
Olive oil actually has properties that protect the stomach and help prevent peptic ulcers and gastritis. Olive oil is also a more natural and effective way to stimulate the release of bile and pancreatic hormones than prescription drugs. By increasing these secretions, olive oil also lowers the chances of gallstone formation.
Diabetes Benefits
Diabetics and those at risk for diabetes are often directed to eat a low-fat, high-carbohydrate diet combined with olive oil. This combination is more effective at controlling blood sugar levels than a diet made up entirely of low-fat meals. Plus, there is a link beneficial link between olive oil and lower triglyceride levels, which in turn lowers the risk of heart disease.
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