The benefits and harms of olive oil for health

Olive oil contains healthy fats and vitamins that have a positive effect on the heart, blood vessels, digestive organs and skin. Excessive consumption of olive oil can be harmful to the stomach and gallbladder.

Why is olive oil healthy?

Olive oil contains vitamins A, E, K and D and monounsaturated fats that are beneficial for the cardiovascular, digestive and nervous systems. Benefits of olive oil:

• strengthens the heart and blood vessels and lowers “bad” cholesterol levels;

• improves digestion;

• reduces inflammation;

• protects the skin from free radicals and slows down the ageing process;

• helps strengthen bones;

• improves mood;

• increases bile flow.

The benefit of olive oil for women lies in normalising hormonal balance. In men, consuming olive oil may reduce the risk of prostate diseases.

What diseases does olive oil treat?

Olive oil does not cure diseases, but it can be consumed for medicinal purposes to prevent and improve conditions in cardiovascular, endocrine and digestive disorders. Olive oil may be helpful for the following diseases and conditions:

• diabetes;

• hypertension;

• breast cancer;

• arthritis.

In the case of constipation, olive oil can help soften the stool. Olive oil is also good for the liver, lowers stomach acidity and can be included in the diet for gastritis. However, there is little scientific evidence of the product's benefits in treating diseases, so olive oil should be consumed after consulting a doctor.

Benefits of olive oil for weight loss

Olive oil is beneficial for weight loss because it contains monounsaturated fatty acids that improve digestion and speed up metabolism. Olive oil is high in calories and promotes a quick feeling of fullness, so it should be consumed in limited amounts as part of balanced diets aimed at reducing body weight.

Benefits of olive oil for the skin

The antioxidants contained in olive oil protect the skin from oxidative stress and slow down the processes of premature ageing. Olive oil promotes the production of collagen, which makes the skin firmer and makes it suitable for use on facial wrinkles. The oil can have a soothing and anti-inflammatory effect on sensitive skin and protects it against unfavourable weather conditions.

A moisturising and soothing face cream containing olive oil protects the skin from ultraviolet radiation. A cream with olive oil extract for skin care in winter helps protect the skin from temperature changes, wind and cold.

Thanks to its monounsaturated fatty acids, olive oil provides a moisturising effect and prevents dryness and flaking of the skin on the body and hands. For example, a hand cream with olive oil is suitable for all skin types and helps moisturise and nourish it. Thanks to olive oil in the composition of cosmetics, redness and inflammation on the skin can be reduced and its regeneration accelerated.

Benefits of olive oil for the hair

Olive oil is beneficial for hair because it nourishes it, moisturises it and promotes growth. The vitamin E and antioxidants in the product moisturise the scalp and prevent dandruff. Adding olive oil to conditioners or masks can help make hair smoother and shinier. Applying oil to the ends of the hair prevents brittleness.

What is the calorie content of olive oil?

The calorie content of olive oil is 884 calories per 100 grams of product. Olive oil contains 100 grams of fat and no protein or carbohydrates.

How to choose olive oil?

When choosing olive oil, you should pay attention to its flavour and aroma. A high-quality product has a fruity-herbal smell and a flavour with a slight bitterness. Before buying olive oil, you should check:

• the use-by date (the recommended storage period for the product is up to two years);

• the packaging (it is better to choose dark glass bottles or metal cans);

• the country of production (high-quality oil is produced in Spain, Greece and Italy).

You should also pay attention to the quality mark on the packaging. The presence of quality certificates on olive oil means that the product meets international standards and is safe to consume.

How to take olive oil?

Olive oil can be used as a dressing for salads, meat and fish dishes. Some studies confirm the benefits of drinking olive oil on an empty stomach (up to two tablespoons). However, olive oil is high in calories, and excessive consumption can cause nausea and diarrhoea. There is little data confirming the benefits of consuming olive oil on an empty stomach, so it is better to consume it as part of a balanced diet (e.g. the Mediterranean diet).

Which olive oil is better?

Cold-pressed olive oil (Extra Virgin) is considered the best. In the production of Extra Virgin oil, the olives are not heated during pressing and retain all their beneficial properties. Unrefined Virgin Olive Oil (first pressing) is used to prepare cold dishes. Cold-pressed and first-pressing oil has low acidity and is suitable for people with gastrointestinal diseases.

Can you fry with olive oil?

Olive oil can be used for frying, but you should choose a refined variety. The smoke point of olive oil (190–210 °C) is lower than that of sunflower oil, so it can burn quickly and release harmful toxins. You must not fry with Extra Virgin oil, because it loses its antioxidants and vitamins when heated, so it is better to use it for salads.

Possible harms of olive oil

Olive oil can be harmful when consumed in large amounts (more than two to three tablespoons per day). The product contains a lot of fat and calories and may be contraindicated for people with obesity. Other contraindications to consuming olive oil:

• allergy and individual intolerance to the product;

• hypotension (low blood pressure);

• pancreatitis;

• gallstones.

Olive oil helps lower blood sugar and blood pressure, so if you take medication for diabetes or hypotension, you should consult a doctor about possible harms. People on a strict diet may also need to limit their olive oil intake.

How to store olive oil?

Olive oil should be stored in a cool, dark place. Exposure to sunlight and heating the oil can lead to rancidity and oxidation of the product. Olive oil can be stored on a side shelf in the refrigerator or in the pantry. Fresh air can also degrade the quality of the oil, so after opening it should be stored in an airtight container with a tightly closed lid.