6 benefits of consuming olive oil and the correct ways to use it

 

There’s a lot of noise around the right kind of oil one must use to ensure they get the nutritional benefits of the food that is cooked in it without the ill effects of using too much oil. When it comes to oils, olive oil emerges to be the most stable and reliable oil option for cooking. Olive oil is celebrated as one of the healthiest oils globally, due to its remarkable fat profile and plays a crucial role in the Mediterranean diet.

Comprising about 75% mono-unsaturated fatty acids (MUFA), it may support heart health by raising HDL (the good cholesterol) and lowering LDL (the bad cholesterol). Additionally, it is rich in antioxidant like polyphenols, which may help reduce inflammation, may help regulate blood sugar level and may help promote gut health. While presence of Vitamin E may help keep skin and hair healthy.

Drishya Ale, Dietitian, Paras Health Gurugram said, “Olive oil is a powerhouse of health benefits and must be present in every kitchen. Firstly, olive oil is highly beneficial for heart health because of its anti-inflammatory properties and the fact that it improves blood vessel functions, thereby reducing the risk of heart disease. Apart from that, olive oil helps support bone health as it increases bone density and prevents their breakdown. Its high content of monounsaturated fats, along with vitamins E and K enhances brain health, improving memory and cognitive functions. Antioxidants and anti-inflammatory compounds present in olive oil ensure that there is prevention of cancer through reduction of oxidative stress. It may also help in controlling the blood sugar level as it may lower the glucose level when taken. Olive oil also promotes good skin and hair health and helps combat dryness.

Olive oil is a versatile, nutritious, and flavourful ingredient that deserves a place in every kitchen. To make the most out of these benefits, use olive oil as a base in making salad dressings with a mix of vinegar or lemon juice, or regularly add it to your cooking for a healthy pick-me-up. To ensure, you’re getting all the nutritional goodness of olive oil, it’s important to understand the different types of olive oils available. Many people don’t know that there are 3 types of olive oils: Extra virgin olive oil, olive oil for Indian cooking, and classic olive oil.

According to Vishal Gupta, managing director, Borges India, “There are also many myths surrounding olive oil. For instance, extra virgin olive oil isn’t limited to salad dressings; it can be used for low-heat cooking, such as sautéing, grilling, and roasting, and makes a great butter substitute on toast. Olive oil for Indian cooking is ideal for everyday cooking, as its neutral flavour and high smoke point ensures that the flavour of your food remains intact & you can make all types of dishes, for example it is perfect for tadkas, preparing curries and sabzis or deep frying puris & Koftas. Classic olive oil is perfect for specialty dishes like pizza and pasta, offering a rich flavour and high smoke point.”

Simrat Kathuria the CEO and Head Dietitian at The Diet Xperts said, “The health and wellness sector lauds olive oil, sometimes known as "liquid gold," for its many health advantages and robust flavor. Because of its adaptability, it is a common ingredient in kitchens all over the world, where chefs and nutritionists are always coming up with new ways to include it in everyday meals. Olive oil is more than just a cooking oil; it's a nutritional powerhouse that can do everything from strengthen heart health to improve brain function. Health-conscious people love it for its anti-inflammatory qualities, antioxidants, and potential to help with digestion and skin. Olive oil's extensive use is revolutionizing healthy cooking.

Heart health

Improving cardiovascular health is one of olive oil's most well-known advantages. Olive oil, which is rich in monounsaturated fats, lowers bad cholesterol (LDL) while raising good cholesterol (HDL), which lowers the risk of heart disease.

Packed with antioxidants

Antioxidants abound in extra virgin olive oil, especially polyphenols. These potent substances aid in the fight against inflammation and oxidative stress, both of which are connected to long-term illnesses including diabetes and cancer.

Properties that reduce inflammation

Oleocanthal, a substance found in olive oil, is a molecule that resembles ibuprofen's anti-inflammatory properties. This organic characteristic aids in the reduction of inflammation, which is crucial in averting a number of illnesses, including Alzheimer's and arthritis.

Supports brain health

Frequent use of olive oil has been linked to enhanced cognitive performance and a lower risk of neurodegenerative illnesses like Alzheimer's.

Promotes Skin Health

Because olive oil has a high vitamin E level, it protects the skin, provides moisture, and lessens the look of fine lines and wrinkles.

Aids in digestion

By promoting bile production, relieving constipation, and enhancing nutritional absorption, olive oil aids with digestion.

The use of olive oil must be done appropriately to get these benefits to the fullest. Steer clear of overheating it when cooking because high heat might destroy some of the nutrients. To retain the full nutritious content of extra virgin olive oil, drizzle it over cooked vegetables, salads, or as a finishing touch.