Olive oil has been a staple ingredient in the Mediterranean diet for thousands of years. It’s one of the healthiest oils on the planet today. In fact, many nutrition experts believe the Mediterranean region is home to some of the longest-living populations because their typical diet is rich in healthy fats from olive oil, nuts and fish.

Compared to other cooking oils, olive oil has a much higher antioxidant content, which allows it to confer protection against chronic and degenerative diseases. Olive oil can also be used on the hair, skin and nails to help improve their appearance.

Here are some of the amazing benefits of olive oil:

1. Provides loads of nutrients

Olive oil is rich in vitamins E and K. Vitamin E is a potent antioxidant involved in skin health and immune function, while vitamin K plays a key role in blood clotting and bone health. Olive oil also contains at least 30 more beneficial compounds, most of which are potent antioxidants.

2. Packed with beneficial fats

Olive oil is typically high in calories because of its fat content. But don’t fret. The fat found in olive oil, called unsaturated fat, is incredibly healthy. The Department of Agriculture (USDA) actually recommends that you get 20–35 percent of your calories from unsaturated fats.

About 71 percent of the fat in olive oil comes from oleic acid. Past studies suggest that unsaturated fats like oleic acid can lower “bad” cholesterol levels.

Meanwhile, another 11 percent of the fat in olive oil comes from omega-3 and omega-6 fatty acids, both of which are unsaturated fats as well. They are involved in key bodily processes like blood clotting and blood pressure regulation.

3. Contains powerful antioxidants

Cold-pressed olive oil, such as virgin or extra-virgin olive oil, contains much more antioxidants than the lower-grade ones since it isn’t treated with heat. Antioxidants scour your body for unstable molecules called free radicals, which can damage your cells, proteins and DNA. Free radicals have been associated with chronic conditions, such as heart disease, diabetes and cancer.

4. Helps reduce inflammation

Inflammation is normal and it’s a sign that your body is trying to heal itself or combat an intruder. But chronic, low-grade inflammation is believed to contribute to many serious health problems, including heart disease, cancer, diabetes, arthritis and Alzheimer’s disease.

Recent studies suggest that olive oil may help lower inflammation. Antioxidants like vitamin E and healthy fats like omega-3 fatty acids have anti-inflammatory properties.

5. Helps protect against heart disease

One way to lower your risk of heart disease is to replace sources of saturated fat with olive oil. Saturated fat can be found in butter, fatty cuts of meat, bacon, cheese and other cured meats.

Some studies suggest that replacing foods high in saturated fat with olive oil can lower bad cholesterol and blood pressure levels, two major risk factors for heart disease.

6. Promotes brain health

Diets that feature olive oil as a staple have been shown to support brain health. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, for instance, has been shown to slow declines in mental sharpness and memory with age. The MIND diet recommends cooking with olive oil.

7. Improves blood sugar levels

Olive oil helps maintain already healthy blood sugar levels. But some human studies have linked diets with olive oil to a lower risk of Type 2 diabetes, a condition marked by high blood sugar levels.

It’s believed that the phenolic compounds in extra-virgin olive oil support glucose metabolism and improve the sensitivity of cells to insulin, the hormone that allows cells to use glucose as energy.

8. Relieves constipation

Consuming as little as one teaspoon of olive oil a day may help treat constipation, according to past studies. That said, there isn’t a standardized recommendation for its use as a laxative. If you often suffer from constipation, try adding more olive oil to your foods for both treatment and prevention.

9. Slows progression of osteoarthritis

Osteoarthritis is a degenerative joint disease that often affects the hands, hips and knees. It’s also known as “wear and tear” arthritis because it is marked by the breakdown of cartilage within joints. Osteoarthritis causes the underlying bone to change as well, not just the cartilage.

Some animal studies have shown that potent phenolic compounds in olive oil can help delay the progression of osteoarthritis by preventing damage to the cartilage.

10. Improves hair, skin and nails

Olive oil is a common ingredient in personal care products like soap and lotions. It’s believed that powerful antioxidants in olive oil can improve the appearance of the skin, treat split ends and moisturize cuticles.

Here’s how to use olive oil for cosmetic purposes:

• Massage 1–2 tablespoons of olive oil on your scalp to relieve dryness. Shampoo or rinse thoroughly after.
• To hydrate your skin, apply a thin layer of olive oil after showering. You can also mix a dime-sized amount into your usual lotion before using it.
• Massage a drop of olive oil into each fingertip to treat chapped or cracked cuticles.

How to cook with olive oil

If you wish to improve your overall health with olive oil, go for the virgin or extra-virgin variety. They are considered the highest grades of olive oil because they contain loads of nutrients and antioxidants.

Virgin and extra-virgin olive oils typically contain more beneficial components because they’re prepared by cold pressing. This method involves crushing olives into a paste and separating the oil from the pulp without the use of heat or chemicals. In contrast, regular olive oil is typically prepared with the use of heat or chemicals.

Olive oil is an incredibly versatile ingredient. You can use it for all kinds of dishes, from roasts to pastries. Here are some tips on how to use olive oil in the kitchen:

• Drizzle it over salad or mix it with salad dressing.
• Mix it with marinades or sauces for meat, fish and chicken.
• Drizzle at the end of cooking for a burst of flavor.
• Substitute it for butter or margarine as a healthier dip for bread.
• Drizzle over homemade garlic bread.
• Brush it on meats before grilling or broiling to seal in the meat flavor and juices.
• Drizzle over brown rice.
• Substitute it for butter when baking.

Olive oil is a versatile staple that’s been linked to many health benefits, from better skin to a healthier heart. To reap these benefits, incorporate olive oil into your diet by drizzling it over your salads, mixing it with marinades or substituting it for butter when baking or making dips for bread and crudites.

Sources:

MDRProject.com

EcoWatch.com

OliveWellnessInstitute.org

Recipes.HowStuffWorks.com