In the pursuit of a perfect figure, we sometimes forget that our body needs not only proteins and carbohydrates, but also fats. All vegetable oils are considered to be an excellent source of natural fats, bringing undoubted benefit to man. But the best of them remains olive oil, the useful properties of which are familiar to people since ancient times. It is popular all over the world and is highly valued for its healing properties and ability to prevent many diseases.
Is olive oil useful: composition and nutritional value
In ancient times, olive trees were considered divine plants. Olive oil was called “liquid gold” and was used not only in cooking, but also for the consecration of temples. Its medical qualities were recognized by Hippocrates himself. Even then, it was known that its high content of polyphenols and fatty acids allows to level the risks of cardiovascular pathologies, gives an anti-inflammatory effect and helps to fight bacteria.
Today, almost everyone knows about the benefits of olive oil for the body. Its therapeutic properties are due to its unique composition, which includes many vitamins and trace elements. Of particular nutritional value are fatty acids, thanks to which olive oil is considered an indispensable component of dietary nutrition.
Their content per 100 g of cold-pressed product has the following indicators (in grams):
- stearic acid – 2.5;
- linoleic acid – 12;
- palmitoleic acid – 1.55;
- oleic acid – 64.9;
- omega-6 – 12;
- arachic acid, 0.85;
- palmitic, 12.9.
Along with fats, the oil contains vitamins E, K and B4, phosphorus, calcium, potassium, iron. Despite the high calorie content (898 Kcal per 100 g), it is allowed to be added to the diet when losing weight. If once a day there is a salad flavored with oil, it will not bring any harm to the figure.
So, what is useful olive oil? As evidenced by studies, diets with its increased content significantly reduce the likelihood of developing atherosclerosis, heart disease, some varieties of cancer. In addition, phenolic compounds in olives allow normalizing many human physiological parameters – cellular and platelet function, plasma lipoproteins.
The use of “liquid gold” has the following effect on our body:
- removes toxins and slags;
- reduces the level of bad cholesterol;
- promotes increased bile flow;
- reduces chronic inflammation;
- dilates blood vessels and helps normalize blood pressure;
protects the skin from the negative effects of the environment, makes it softer and more elastic;
- prevents premature aging;
- reduces the level of stomach acid, thus improving digestion;
- restores joint cartilage cells.
Given the high caloric content of the product, many people often wonder whether olive oil is useful for weight loss. The natural fats included in its composition are a fundamental factor in the fight against obesity. Thanks to monounsaturated acids, you can quickly become satiated and reduce cravings for food, which completely eliminates overeating.
An oil-enriched diet is known to lead to weight loss much faster than a low-fat diet.
Consumption of olive oil will be beneficial for people with diabetes and those seeking to prevent the development of this formidable disease. While carbohydrate foods raise blood glucose levels, monounsaturated fats, on the contrary, stabilize sugar and regulate insulin.
By taking the product, you can slow down the penetration of glucose into the bloodstream and reduce the risks of type 2 diabetes.
Is there any harm from olive oil?
Considering the benefits and harms of olive oil, it is important to note that in some people it causes allergic reactions. Sometimes its use leads to the appearance of dermatitis, breathing difficulties, eczema. In addition, abuse can turn into the formation of gallstones, lower blood pressure and sugar levels.
High fat content in the product can cause GI disorders. If you eat too much of it, the body will not have time to digest what you eat, which threatens the appearance of moderate or mild diarrhea.
To avoid possible harm, it is necessary to buy only a quality product and know the basic rules of its use.
Frying with olive oil
If you are wondering whether you can fry on unrefined olive oil, it is worth considering that to support health, it is better to take it in raw form. Subjecting the product to heat treatment is not recommended, since it loses its valuable qualities and gives an excessive load on the digestive system.