Olive Oil Benefits and Risks

OLIVE OIL BENEFITS AND RISKS

INTRODUCTION

Olive oil is a major part of a Mediterranean diet. the main source of olive oil is olive fruits from which we extract it through proper extraction methods using heavy machinery on a large scale. it is enriched with monounsaturated fats having oleic acid making up to 73% of total fat content, saturated fat 14% while polyunsaturated fat 11%.

it also contains polyphenols in a certain amount which is good for health. calcium, potassium, and iron in trace amounts. it also contains vitamin E as an antioxidant and vitamin K.

Raw olives are preserved in salted water and olive oil. Extra virgin olive oil is the best quality olive oil among all and as an antioxidant, it has superman properties to repair molecular damage caused by rascals called free radicals.

WHO TO USE?

People of all age group can use and obtain benefits from it but in infants age below six months is prohibited by health professionals. it can be used for hair massage in infants older than 6 months before taking bath.

According to the recent studies, "it is better not to use on baby's skin as it delays the development of protection barrier in the skin which is a necessary protection against allergens, infectious agents and water loss"

Olive oil is absolutely safe in pregnancy and has beneficial effects instead.it not only gives a healthier effect on the mother but also nourishment effects on the developing baby in the mother's womb.

It has been proved a good source of healthy lipids and benefits older people and protect them from coronary heart disease and stroke or delays the onset of them significantly.

MAJOR HEALTH BENEFITS!

ANTIOXIDANT: as olive oil contains vitamin E, polyphenols, and other antioxidants; which make it a molecular healer. free radicals are the entities produced during molecular stress caused by microbes and cigarette smoke etc and antioxidants are the remedies for the damage caused by free radicals.

CANCER: Free radicals and a lot of other factors cause cancer and antioxidants present in olive oil decrease its risk significantly. According to a study olive oil has protective properties against colon, breast, and skin cancer.

INFLAMMATION: a study also shows that olive oil has anti-inflammatory properties.

GOOD FOR HEART: Olive oil raises the levels of good cholesterol (HDL) and lowers the levels of bad cholesterol (LDL & VLDL) in the blood. HDL prevent thromboses in the arteries and is called a cardiovascular protective agent while LDL functions otherwise. According to the European Food Safety Authority (EFSA) 2011 review;

Higher levels of LDL & VLDL in the blood causes fat deposition in different parts of the body and cause obesity, high blood sugar levels, and hypertension(high blood pressure)

https://www.sciencedirect.com/science/article/abs/pii/S0939475309003160

NERVOUS SYSTEM: It also has neuroprotective functions as it reduces the risk of stroke among older people. a recent study has shown that patients of Alzheimer's disease have shown the slow progression of the disease as compared to those who don't use olive oil.

LIVER: As it lowers the level of LDL in peripheral circulation, so there are lower risks of lipid injury to the liver. use olive oil so that your liver can live longer.

GASTROINTESTINAL BENEFITS: Drinking olive oil proved to be effective against constipation, so used as a laxative for medicinal purposes. according to research, olive oil also helps the patients of Ulcerative colitis and Crohn's disease.

SKINCARE: It decreases the risks of dermatitis in infants significantly but not recommended nowadays.

ANTIMICROBIAL PROPERTIES: some studies have shown that it has antimicrobial properties.

NUTRITIOUS VALUES OF OLIVE OIL

United states department of Agriculture (USDA) states that 1 tablespoon or 13.5 grams of olive oil having;

• 13 grams of fats, of which saturated fat is 1.9 grams. omega-3 and omega-6 are present as 1 gram.

• 2 mg of Vitamin E which is the main antioxidants

• Vitamin K content is 8.12 micrograms.

• this the whole sum up will give you almost 120 calories in total

• Iron(Fe), potassium(K), calcium(Ca), polyphenols, tocopherols, phytosterols, and terpenic acid are present in trace amounts.

• https://www.medicalnewstoday.com/articles/266258#tips

MAJOR HEALTH RISKS!

As it always said that, "Excess of everything is bad" as is the case with olive oil. if you are taking meals with high-fat content already than olive oil may prove very bad for you. high-fat content can clog your arteries and can be a cause of coronary heart disease and stroke.

According to Caldwell Esselstyn, "Between 14 to 17% fat in olive oil is saturated which is considered as bad lipids and can clog arteries".

More fats in blood cause obesity and other metabolic conditions like diabetes.

Read more about it here:

https://www.pritikin.com/your-health/healthy-living/eating-right/1103-whats-wrong-with-olive-oil.html

In adults, some studies show that it worsens preexisting atopic dermatitis.

PRECAUTIONS WHILE USING OLIVE OIL.

United States Department of Agriculture (USDA) set some standards for the grading and quality of olive oil and olive-pomace oil which is almost the same as the International Olive Council IOC standards

• U.S Extra Virgin Olive Oil: while buying olive oil must check its flavor, odor, free fatty acid content which must not be more than 0.8%.

• U.S. Virgin Olive Oil: Must have good flavor and pleasant odor with fatty acid content 2%.

• https://en.wikipedia.org/wiki/Olive_oil

HOW TO USE?

COOKING: Olive oil is heat resistant which makes it a perfect oil for cooking. it can be used for frying purposes, in pizzas, olive fruits are used and also for other dishes.

It is also a dessert fruit used as an appetizer, drizzled on salad and kinds of pasta, and also taken with wine.

OTHER USES: It is also used in cosmetics, medicine, soap, and as a fuel in traditional lamps.

LUBRICANT: Also used as a lubricant for kitchen machinery like grinders.

MAJOR COUNTRIES USING AND IMPORTING/EXPORTING OLIVE OIL

Nowadays, olive oil is used worldwide due to its exemplary health benefits.

Almost all Mediterranean regions producing olive oil for their own use and for importing purposes.

Major names are Spain, Greece, Turkey, Morocco, and Italy.

Italy,

• together with Greece and Spain is the main hub for the production of olive oil.

• in a single region of Italy, "Apulia" there are 904 olive oil mills according to the 2018 survey.

• Italy's total production of olive oil from 2014 to 2020 is 340 thousand tons annually.

• https://www.statista.com/topics/6013/olive-oil-industry-in-italy/

China,

• China is also a big player in this industry and importing olive oil in tons annually.

https://www.statista.com/statistics/946631/china-virgin-olive-oil-import-value/

SUMMARY

Olive oil use is increasing day by day in all parts of the world. In spite of some risks, it has major beneficial health effects like cardiovascular protection against coronary heart disease, stroke, Inflammatory bowel disease, and cancer.