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Overview

Benefits of Olive Oil And Its Side Effects

The benefits of olive oil are such that it helps in improving cardiovascular system, preventing stroke, reduction of depression risk, reducing breast cancer risk, maintaining healthy cholesterol levels, protecting the liver from oxidative stress, protection from ulcerative colitis, curing Alzheimer's disease, curing acute pancreatitis, relieving constipation and others.

Benefits of Olive Oil And Its Side Effects

Table of Content

Olive Oil
Nutritional Value of Olive Oil
Health Benefits of Olive Oil
Helps in improving cardiovascular system
Helps in preventing stroke
Helps in reduction in depression risk
Helps in reducing breast cancer risk
Helps maintain healthy cholesterol levels
Helps in protecting the liver from oxidative stress
Helps to protect from ulcerative colitis
Helps in curing Alzheimer's disease
Helps in curing Acute pancreatitis
Helps in relieving Constipation
Helps in strengthening bones
Helps in keeping hair healthy
Uses of Olive Oil
Side-Effects & Allergies of Olive Oil
Cultivation of Olive Oil

Olive Oil

Olive oil, rich in monounsaturated fatty acids, is a liquid fat extracted from olives (fruit of Olea europaea and belonging to the family Oleaceae), a traditional tree crop grown in Mediterranean Basin. The oil is obtained by pressing whole olives. The fruit of olive is a small drupe about 1.0 to 2.5 cm long, thinner-fleshed and smaller in wild plants than those grown in orchard. They are harvested in green to purple stage. They contain a seed commonly referred to in British English as a stone, and in American English as a pit or a rock. The composition of olive oil varies with the cultivar, time of harvest, altitude, and extraction process. Compositionally olive oil predominantly consists of oleic acid (up to 83%), with lesser proportions of other fatty acids including linoleic acid (up to 21%) as well as palmitic acid (up to 20%). Extra-virgin olive oil needs to have no more than 0.8% free acidity and is considered to have favorable flavor characteristics.

Nutritional Value of Olive Oil

Olive oil is the best edible oil in terms of palatability, stability, lipid profile, and safety profiles. For 100g (3.5oz) of olive oil the nutritional value is such that energy is 3,701 kJ (885 kcal), fat is 100g ( of which saturated fat is 14g, monounsaturated fat is 73g, polyunsaturated fat is 11g and omega-3 fat to omega-6 fat is 3.5g to 21g), Vitamin E and Vitamin K is 14 mg and 62 μg respectively. Carbohydrates and proteins are however absent.

Health Benefits of Olive Oil

Mentioned below are the best health benefits of Olive Oil
Health Benefits of Olive Oil

Helps in improving cardiovascular system

It is observed from studies that people who regularly consume olive oil are much less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).

Regular intake of olive oil helps in reducing inflammation, endothelial dysfunction (problems with the inner linings of blood vessels), thrombosis and carbohydrate metabolism.

Helps in preventing stroke

Olive oil may prevent strokes in older people, who regularly use olive oil for cooking and salad dressing or with bread and it was seen that they had a 41% lower risk of stroke, compared with their counterparts who never consumed it.

Helps in reduction in depression risk

People whose diets are high in trans fats - fast foods and mass-produced foods like pastries - may have a higher risk of depression, compared with those whose diets are rich in mono- and polyunsaturated fats such as olive oil. Olive oil appears to have a slight protective effect regarding depression risk.

Helps in reducing breast cancer risk

Studies show that virgin olive oil protects the body against breast cancer, in contrast to other vegetable oils. The researchers decoded a complete cascade of signals within the cells of breast tumors that are activated by virgin olive oil. They concluded that the oil reduces the activity of p21Ras, an oncogene, prevents DNA damage, encourages tumor cell death, and triggers changes in protein signaling pathways.

Helps maintain healthy cholesterol levels

A Japanese study showed that LDL-cholesterol mean concentrations were lowered in patients who were given olive oil supplements once a day for six weeks. LDL (low density lipoprotein) is often referred to as 'bad cholesterol'. The 'good cholesterol' is called HDL (high density lipoprotein). The study authors concluded that the results pointed to an overwhelmingly beneficial influence of olive oil on the lipoprotein spectrum.

Helps in protecting the liver from oxidative stress

Studies have pointed out that extra virgin olive oil may protect the liver from oxidative stress. Oxidative stress refers to cell damage associated with the chemical reaction between free radicals and other molecules in the body. Laboratory studies showed that rats exposed to a moderately toxic herbicide that were fed on a diet containing olive oil were partially protected from liver damage. So extra virgin olive oil and its extracts protect against oxidative damage of hepatic tissue.

Helps to protect from ulcerative colitis

Ulcerative colitis, a fairly common long-term (chronic) disorder, is a kind of inflammatory bowel disease that causes inflammation of the large intestine (colon). Consumption of more olive oil could help fend off ulcerative colitis. People with the highest intake of oleic acid - a component of olive oil had a 90% lower risk of developing ulcerative colitis compared to those with the lowest intake.

Helps in curing Alzheimer's disease

Oleocanthal is a type of natural phenolic compound found in extra-virgin olive oil. Researchers have discovered that oleocanthal helps shuttle the abnormal Alzheimer's disease proteins out of the brain. Alzheimer's disease rates are lower in Mediterranean countries, where consumption of olive oil is higher than anywhere else in the world. Oleocanthal might help reduce the accumulation of beta-amyloid, believed to be the main cause of Alzheimer's disease.

Helps in curing Acute pancreatitis

Olive oil is rich in oleic acid and hydroxytyrosol, which affect the development of acute pancreatitis (sudden inflammation of the pancreas). Researchers have found that the components of extra virgin olive oil can protect from acute pancreatitis.

Helps in relieving Constipation

Olive oil can be used as a remedy for constipation. Olive oil benefits the gastrointestinal tract and colon. The consistency and texture of olive oil help in stimulating the digestive system, making food move smoothly through the colon. Intake of olive oil on a regular basis helps in complete prevention of constipation.

Helps in strengthening bones

In a study it was found that people consuming olive oil in their diet might contribute to strong bones. Their blood was found to contain higher levels of osteocalcin, which was an indication of healthy bone formation.

Helps in keeping hair healthy

Olive oil, along with a few other ingredients, can work wonders to keep hair healthy. The oil is rich in vitamin E that helps in fighting hairfall problems.

Uses of Olive Oil

Olive oil has a wide range of uses. It is used as a hair conditioner, used for clearing up acne, as a substitute for shaving cream, for cleaning greasy hands, removing paint from hair, polishing of furnitures, etc.

Side-Effects & Allergies of Olive Oil

Side effects of olive oil includes acne (if used excessively), can show acute allergic reactions in people sensitive to it, skin rashes, breaking the skin’s natural moisturizing abilities in case of dry skin, blackheads, inflammations, gall bladder stones, minor to moderate diarrhoea. Regular consumption of unprocessed olive oil can increase the risks of lethal diseases like atherosclerosis, obesity, heart attack, stroke, breast cancer, and colon cancer. Olive oil lowers the blood sugar level below normal and may lead to health problems like hypoglycemia, sweating, trembling, weakness, etc. Over-consumption of olive oil can cause a massive fall in the blood pressure and may lead to problems like dizziness, lightheadedness, stroke, and even kidney failure.

Cultivation of Olive Oil

The olive tree is native to the Mediterranean basin. Wild olives were collected by Neolithic peoples as early as the 8th millennium BC. The wild olive tree originated in Asia Minor or in ancient Greece. It is not clear when and where olive trees were first domesticated. Archeological evidences have shown that olives were turned into olive oil by 6000 BC and 4500 BC in Palestine. Until 1500 BC, eastern coastal areas of the Mediterranean were most heavily cultivated. Evidence also suggests that olives were being grown in Crete as long ago as 2,500 BC. The earliest surviving olive oil amphorae date to 3500 BC (Early Minoan times), though the production of olive oil is assumed to have started before 4000 BC. Olive trees were certainly cultivated by the Late Minoan period (1500 BC) in Crete, and perhaps as early as the Early Minoan. The cultivation of olive trees in Crete became particularly intense in the post-palatial period and played an important role in the island's economy, as it did across the Mediterranean. Recent genetic studies suggest that species used by modern cultivators descend from multiple wild populations.

Popular Questions & Answers

I want to reduce my weight up to 76 kg. What shall I do? Daily cycling for 18 mins.

CCEBDM, PG Diploma In Clinical cardiology, MBBS
General Physician, Ghaziabad
1.no alcohol 3. No smoking/ tobacco 4. Diet - no ghee/ butter, have mix of vegetable oils - mustard, til, ground nut, olive oil, have more green vegetables and fruits, have whole grain atta, no fried. Fast. Spicy / processed/ junk food. Less sugar, potato, rice 5. 30 mts brisk walk daily 6. Deep breathing exercise for 10 mts daily 7. Meditation daily for 10 mts. 6-8 hrs of sleep at night 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water- proper hydration. Be positive and interact with friends and relatives.
2 people found this helpful

Can I take thuja 5pills and silicea 5 pills for hair regrowth and loss if not den pls tell me homeopathic medicine for fall and regrowth.

DHMS (Hons.)
Homeopath, Patna
Hello, silicic & thuja is not much beneficial for alopecia. Scalp visibility with reduced hair density is caused due to stress & anxiety obstructing  growth of hairs affecting hair follicles & sebaceous glands resulting in hairloss, hence, you need to  regulate your life style, first. Go for meditation to reduce your stress to nourish hair follicles to check hairloss. Take, plenty of water  to moisten your  scalp to check dandruff, inorder to condition hair follicles to check hairloss. Gastric disorder, triggers hair loss, hence, take,  easily digestible diet on time to check gastric disorder. Avoid, junkfood,  alcohol & nicotine, scorching Sun & dust. Take, homoeopathic medicine:@ Acid phos 1000-6 pills, wkly. @ Jabornady Q-20 drops with olive oil,  apply on scalp. Take, care.
1 person found this helpful

I am having scalp psoriasis. My scalp is flaking and is sometimes itchy. It increases during cold periods. This increases hair fall. How can I get rid of it?

MD PHYSICIAN
General Physician, Delhi
Scalp psoriasis- The most common treatments for mild cases are medications that need to be put directly on scalp. If you have a more severe case or have psoriasis elsewhere on your body, you may need a medication that treats your whole body. You can take these medications by mouth or injection. If your psoriasis doesn't respond well after repeated use of one medication, need to replace or combine it with another type of treatment. Over-the-counter (OTC) products available to soften scales and make them easier to peel off. The active ingredients are salicylic acid, lactic acid, urea, zinc pyrithione, or selenium sulfide.

I want to take some information about the all those foods which are helping to gain weight and makes fat, please kindly get me some tips about it,

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
You need to take high protein foods like all milk and milk products, eggs, pulses, sprouts, nuts, tofu, rajmah, chole, soyabean, paneer, chicken, fish etc. To gain muscle mass.
1 person found this helpful

I am 22 year old with height 171.5 cm along 57 kg weight. I need my diet chart. please suggest me.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Anand
Hello According to height and weight your BMI is 19.5 means normal if you like to increase you increase 4 to 5 kg weight and than maintain your weight. Some weight gain tips :- 1) Take more calories, protein and fat rich foods. 2) Drink lots of water. 3) Add some fresh juices in your diet chart. 4) Do some exercise. 5) Don't drink water before meals. 6) Take green tea. 7) Take whole grain foods. 8) Take healthy fats and oils. 9) Maintain your daily meals timing. 10) Get qualityful sleep. Some foods for weight gain :- 1) Avocado 2) Banana 3) Dark chocolate 4) Olive oil 5) Fresh cream 6) Milk 7) Honey 8) Granola.
3 people found this helpful

Popular Health Tips

PCOD - What Diet Must You Follow?

Master of Science (Diabetics & Food Services Management)
Dietitian/Nutritionist, Bangalore
PCOD - What Diet Must You Follow?

A rising number of teenage girls in the country are getting affected with Poly Cystic Ovarian Disease or PCOD. Though an advanced menarche has become very rampant these days, there are many young women who are suffering from a delay in menarche which in turn is leading to PCOD as opined by gynaecologists. Obesity and sedentary lifestyle among young people have caused a rapid doubling of PCOD cases in the past five to eight years.

Occurrence and Symptoms:

Gynaecologists report that they get at least 15 fresh instances of PCOD cases, and a considerable number of teenagers aged 16-17 are not getting their menarche. Such patients are recommended to take a strictly balanced diet which will help them to lose weight. Initially, their mothers think that they would experience their menarche in proper time, but some girls are diagnosed with PCOD when taken to a family gynaecologist. Even worse, they could never imagine that their obesity can pave the way for such a grave health issue. PCOD can cause numerous other problems like delayed and irregular menses, rapid weight gain and tremendous difficulty in losing weight, developing acne and blocked skin pores.

Furthermore, it leads to thinning of hair and excessive growth of hair on chest, back and face. Infertility, continual miscarriage, high blood pressure and high blood sugar are also common with PCOD.

Help yourself with the right diet:

There is no proven evidence regarding the cause of PCOD though gynaecologists are of the opinion that some females possess a predisposition to this disease, and it may run hereditarily in the family. You can alleviate your PCOD symptoms to a considerable extent by regulating your diet properly.

Have loads of fruits and green leafy vegetables and try to abstain from dairy products as many experts believe that dairy products are a direct cause of an increase in insulin levels, which can aggravate skin troubles along with other PCOD symptoms. Avoiding red meat and eating lean meat instead will help the condition and reduce the chances of infertility. It is always recommended to avoid hydrogenated and saturated fats, which are normally found in animal and dairy-based food. Try to put a stop to cheese, cottage cheese, clarified butter, pork, lamb, beef, etc. and certain baked products like cookies, cakes and fudges as they will trigger a rise in your blood sugar and cholesterol levels.

The following dietary tips can be helpful with the condition:

  • High levels of the insulin hormone causes PCOS symptoms like high blood sugar, increased hair growth, weight gain etc. So, refined foods rich in fat and carbohydrates should be consumed in small amounts.
  • Whole foods in their natural, uncooked form should be consumed fruits, vegetables, nuts, beans etc. These are low glycemic foods that reduce the glucose circulation by insulin.
  • Green vegetables have antioxidants. These are good for women with PCOS because they have a high amount of oxidative stress.
  • Your daily diet should contain at least 30 grams of fiber to improve the digestion process and remove toxins.
  • Soy products should also be avoided, especially if you are trying to conceive, because they interfere with the ovulation cycle.
  • Processed fat is harmful but essential fatty acids found in avocado, fish, olive oil and nuts are important for the body.
  • High levels of male hormones also cause high cholesterol. So foods which have high saturated fats like butter, cream, coconut oil and fatty meat should not be included in the regular diet of women with PCOS.
  • Protein-rich foods like lean meat, fish, legumes, whole grains are beneficial as protein can stabilize blood sugar. These foods also keep you feeling full and prevent over-eating.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2351 people found this helpful

Pioppi Diet

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai

The pioppi plan is based around avoiding added sugar and refined carbs, and instead building your diet around vegetables and fatty foods like oily fish and olive oil. The plan goes beyond your diet too, with recommended movements and stress-busting breathing exercises.

Eat more of these

Vegetables, nuts and olive oil, for starters. The guide recommends five to seven portions of fibrous veg and low-sugar fruit per day, and at least five of these should be the former. The pioppi plan also recommends two to four tablespoons of olive oil (with food – you don’t have to neck it) and a small handful of nuts every day. The pioppi diet is also big on oily fish like salmon and sardines (three portions a week as a minimum), eggs (ten a week; pioppi chickens aren’t slackers), full-fat dairy, coconut oil and dark chocolate (30g a day).

Avoid these

Sugar. Steer clear of all added sugars. You can’t get around this by opting for honey either – it’s banned, along with syrups and fruit juices. Refined carbohydrates, especially those that are flour-based, also make the pioppi diet’s shitlist. That includes pasta, bread and rice – if you're having them at all they should be viewed as an occasional treat eaten in small portions. You should also avoid cooking with industrial seed oils like sunflower, canola and corn.

2 people found this helpful

Eczema - 5 Best Ways It Can Be Managed!

DDVL, MBBS
Dermatologist, Bangalore
Eczema - 5 Best Ways It Can Be Managed!

Eczema is a skin condition marked by eruptions that are often pus filled boils and can be of many kinds. One of the kinds of eczema is also known as Atopic Dermatitis. Before treating Atopic Eczema it is always good to take an opinion of a Dermatologist, as the skin of Atopic patients is sensitive and not all home remedies may suit everyone. It is known to aggravate during cold and biting months of winter and can lead to dryness and scaly patches. It is commonly found in patients who are young children and babies.

The flare up can also relapse again. Reddish brown patches and oozing boils characterize this skin ailment. It is mostly found on the face, scalp, knees and elbows. Let us look at the natural ways in which it can be treated effectively.

1. Oil Massages: Atopic Eczema is usually characterized by severe dryness which can be fixed with the help of coconut oil and olive oil massages. Sunflower seed oil and others like camomile, chickweed, licorice and thyme can help in bringing down the inflammation by soothing the area and removing the dryness to a great extent. These oils also have anti bacterial properties which can help in treating the eczema in an efficient manner. Further, green tea, primrose oil, aromatherapy and other such methods can also be used to soothe the skin and treat the condition.

2. Probiotics and other Essentials: It is important to get a good dose of Omega three oils as well as other essentials like probiotics and flavonoids that are contained in food like green and leafy vegetables, dairy products, fish and others. These elements can help in treating Atopic Eczema in a natural manner.

3. Vitamins: Eating the right food can help in removing painful symptoms to a great degree. One can turn to vitamin supplements that will supply precious Vitamin D to the body and help the skin become clear. Vitamin D can also be found in green vegetables, fish and dry fruits like figs and almonds.

4. Lifestyle Changes: There are other ways of treating this condition. One of the methods includes making lifestyle changes like using deep breathing and meditative techniques that can bring the stress level down so that the flare up does not happen and the immune system continues to function properly. Also, patients would be advised to use a cold compress every night as this is when the itching increases by leaps and bounds. The use of oat meal baths with baking soda can also help.

5. Aloe Vera Gel: The soothing and healing properties of Aloe Vera are well known. One can use the gel of this herb to bring down the painful inflammation as well.

There are various ways to deal with Atopic Eczema and hygiene is one of the top methods along with a good lifestyle.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4264 people found this helpful

Health Benefits of Salad

Sexologist Clinic
Sexologist, Faridabad
Health Benefits of Salad

Traditionally salads were known to be prepared of only raw vegetables like cucumber, tomatoes, cabbage and onion which are cut into slices and sprinkled with a pinch of salt and lemon. They were either served as the smallest portion among the other food items in the meal plate or totally ignored.

Hey folks, if you have also been doing the same, it’s now time to change.

But, let me first tell you the importance of having salads which will definitely lead you to start having salads with your meals. You can also be very creative in making your salad colorful, tasty, crunchy, balanced, appealing to eat and obviously healthy.

Why salads?

· Starting your meals with a bowl of salad will help you attain weight loss. Not a joke, it’s true because salads are low in calories, high in fiber and rich in other nutrients. Fiber helps you feel full making you eat, the remaining meal less and ultimately lose weight.

· Eating a high fiber salads aids in lowering cholesterol and also is known to prevent constipation.

  • Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables in salads appears to help your body absorb protective phyto-chemicals  (known to protect against cancer and heart disease), like lycopene from tomatoes and lutein from dark green vegetables.
  • Best way to skip croutons (deep fried pieces of wheat bread) which are few in nutrients and have a high glycemic load is to replace them by nuts and seeds and maintain the crunchiness in the salad.
  • Want to balance it with proper carbohydrates and protein to make it a whole meal; you can add brown rice or protein packed Quinoe, grilled chicken, low fat Paneer, Tofu or Sprouts.

· People, who do not like to eat fruits, can relish on salads which combine fruits and vegetables and eat it as a whole meal or in between snacks. This will provide them a host of powerful antioxidants which will protect the body from damage caused by harmful molecules called free radicals.

 

 

2 people found this helpful

4 Healthy Options You Can Try For Dinner!

M.Sc - Dietitics / Nutrition, B.Sc Home Science (hons)
Dietitian/Nutritionist, Ludhiana
4 Healthy Options You Can Try For Dinner!

Dinner is one meal that is the most treasured of all meals, especially because it is served after a hard day’s work and sweat. Hence, this particular meal of the day should not only be filling, but also nutritious. However, dinner can often turn out to be the unhealthiest of the three major meals in a day; given the fact that people are usually tired by the time they get served and thus, don’t pay much heed to what they are eating. 

In some cases, it might happen because of being unaware of certain healthier alternatives and in others, simply because of their preference. Eating unhealthy, especially during dinner, is not a very good idea. If the food is laden with sugar and fats, it can add inches to your waistline. This is more prevalent during dinner as the metabolic rate slows down at night. Your best bet is to go for food items that are light and free from sugar.

Here are some foods that you can consider:

  1. Grilled chicken: Grilled chicken with a drizzle of olive oil is a dish that would enjoy a handsome rating on any foodie’s dinner list. It is light, contains proteins that will keep your muscles well fed and has little carbohydrates. You can add some chopped cucumbers and tomatoes to up the taste quotient.
  2. Plain chicken soup: This is an easy to prepare dish that is commonly consumed in the winter months for its therapeutic effects in fighting common cold. Like the previous dish, it is rich in protein and healthy fats. You can add some stock vegetables for a wholesome meal.
  3. Stir fried vegetables: This is another easy to prepare dish. Stir fried vegetables are one of the healthiest dishes you will ever come across. Simply cut some vegetables and toss them around in an oak for a few minutes, add some seasoning, such as mint leaves and sesame seeds. It is rich in Vitamins and antioxidants; also the fiber content of this dish helps you feel fuller faster. 
  4. Poha: The quintessential Indian dish, poha or beaten rice pilaf is loaded with benefits. Poha is a complex carbohydrate, which means, the energy released from it will be slow and sustained. It is known for its high iron content and low calories. You can add vegetables and soya nuggets for taste.

You can also try paneer tikka with vegetable soup, grilled soya champ, grilled vegetable sandwich made from whole wheat bread, a katori of dal with 1 chapati.

In case you have a concern or query you can always consult an expert & get answers to your questions!

5275 people found this helpful

Table of Content

Olive Oil
Nutritional Value of Olive Oil
Health Benefits of Olive Oil
Helps in improving cardiovascular system
Helps in preventing stroke
Helps in reduction in depression risk
Helps in reducing breast cancer risk
Helps maintain healthy cholesterol levels
Helps in protecting the liver from oxidative stress
Helps to protect from ulcerative colitis
Helps in curing Alzheimer's disease
Helps in curing Acute pancreatitis
Helps in relieving Constipation
Helps in strengthening bones
Helps in keeping hair healthy
Uses of Olive Oil
Side-Effects & Allergies of Olive Oil
Cultivation of Olive Oil