The health benefits of olive oil are unquestionable. This natural oil is not only good for maintaining weight, but also lowers blood pressure. No wonder olive oil is often used to process food or as a mixture of food ingredients.
Olive oil or olive oil is a natural oil extracted from olives. Based on the extraction process and the amount of oleic acid in it, olive oil is divided into three variants, namely extra virgin, virgin, and refined (light).
Nutritional Content in Olive Oil
In 1 tablespoon or the equivalent of 15 ml of olive oil, there are 120 calories and a variety of the following nutrients:
- 13.5–14 grams fat
- 0.1 milligrams of calcium
- 0.1 milligrams of potassium
- 0.3 milligrams sodium
- 1.9 milligrams of vitamin E
- 8 micrograms of vitamin K
Although it contains a lot of fat, the fat contained in olive oil is a type of healthy fat, such as monounsaturated fat, polyunsaturated fat, oleic acid, omega 3, and omega 6. Olive oil also contains choline and antioxidants, such as flavonoids and antioxidants. polyphenols.
Various Benefits of Olive Oil for Health
Olive oil is one type of healthy oil and good for health. Thanks to its various nutritional and antioxidant properties, there are many benefits of olive oil that you can get, including:
1. Control blood pressure
One of the most popular benefits of olive oil is controlling blood pressure. A study says that people who regularly consume pure olive oil about 50-60 ml, or the equivalent of approximately 4 tablespoons per day, appear to have more controlled blood pressure.
This is thought to be thanks to the antioxidant content and healthy fatty acids in olive oil which can relax blood vessels and reduce inflammation in blood vessels.
2. Reduce the risk of heart disease
The antioxidant content in olive oil also plays a role in reducing the risk of heart disease. This is because olive oil does not contain cholesterol or saturated fat, so it does not accumulate in the blood vessels.
This healthy oil is actually good for consumption to prevent the buildup of cholesterol that can cause cardiovascular diseases, such as heart attacks and strokes.
3. Lowers cholesterol levels
Replacing saturated fat or animal-derived fat with olive oil can lower bad cholesterol (LDL) levels in people with high cholesterol.
In addition, olive oil can also increase levels of good cholesterol (HDL) so it is good for heart health. Apart from olive oil, other healthy oils, such as canola oil and virgin coconut oil, have similar benefits.
4. Prevent the growth of cancer cells
A healthy diet by using olive oil when processing or as a food mixture, can increase antioxidant levels in the body.
Antioxidants are substances that can prevent and repair cell damage caused by exposure to free radicals. Antioxidants are also known to prevent and inhibit the growth of cancer cells.
5. Maintain brain function
One of the benefits of olive oil that is also very important is to maintain brain health and function. A study says that the content of antioxidants and anti-inflammatory in olive oil can reduce the risk of developing diseases in the brain, such as stroke and dementia.
6. Maintain weight
Olive oil is also good for those of you who are on a diet, including a paleo diet or trying to maintain an ideal weight. This natural oil is also good for consumption to prevent obesity.
However, to get the benefits of olive oil on this one, you also need to exercise regularly, limit calorie intake, and live a healthy diet.
7. Overcoming constipation
Constipation generally occurs due to an unhealthy diet, for example, rarely drinking water or consuming less fibrous foods. To make stools denser and easier to pass, you can consume fiber from fruits and vegetables.
In addition, olive oil can also be consumed to treat constipation because it can make stools softer so that they are easily removed from the body.
8. Control blood sugar levels
A study shows that people who follow a healthy diet on a regular basis, including consuming olive oil, have more controlled blood sugar levels. This makes olive oil useful for reducing the risk of diabetes.
9. Moisturizing dry skin
Olive oil is able to lock in skin moisture, so it is often used for dry skin care. You can apply olive oil to dry skin on your face, hands, or feet.
10. Maintain oral health
Olive oil contains anti-inflammatory, antioxidant and antibacterial properties. This effect makes olive oil useful for maintaining the health and hygiene of teeth and mouth. In addition, gargling with olive oil regularly can also prevent and treat bad breath.
Although classified as many, the various health benefits of olive oil above still require further research.
In addition, because it contains nutrients and antioxidants that are quite high, antioxidants are also good for consumption by children as well as pregnant or nursing mothers. Olive oil can also be used to get rid of head lice.
How to Store Olive Oil Correctly
If you want to buy olive oil, choose the variant extra virgin. This type of olive oil contains more antioxidants and nutrients, so it is considered healthier than other types of olive oil.
Olive oil extra virgin usually stored in dark colored bottles to make it more durable and not easily damaged by sunlight.
After opening the bottle cap, it is recommended that you use up the olive oil within 6 months. Store olive oil at room temperature and away from hot sun exposure.
When buying olive oil, also make sure to choose products that have been registered with BPOM RI. Also pay attention to the production date on the packaging to find out the limits for using olive oil.
If you want to know more about the content, use, and health benefits of olive oil, don't hesitate to consult a doctor.