Benefits of olive oil for health - If you want to be healthier, Replace your cooking oil with olive oil. Surely you have heard it often, right? During this time olive oil is often regarded as the healthiest oil that has many benefits. No wonder the price is different from ordinary cooking oil.
This assumption is not wrong. From a medical standpoint, olive oil may be effective in overcoming and preventing certain diseases. For example stroke, arthritis, diabetes, heart disease, cancer, and even obesity.
Olive Oil Is Healthier Than Coconut Oil
Olive oil is obtained from naturally extracted olives. The content of olive oil is around 24 percent consisting of omega 6, saturated fat, and omega 3 fatty acids. However, the fattiest acids in olive oil are very healthy oleic acid. Oleic acid is believed to help reduce inflammation.
Olive oil has more good fat, compared to pure coconut oil. The content of one tablespoon of olive oil is about 1 gram of polyunsaturated fat and 11 grams of monounsaturated fat. While one tablespoon of pure coconut oil contains 0.1 grams of monounsaturated fat and 0.25 grams of polyunsaturated fat. In fact, olive oil is said to have 5 to 10 times the amount of good fat needed by the body.
Read too: Foods with no Saturated Fat
Benefits of Olive Oil for Health
These are the various benefits of olive oil for health, including:
The benefits of olive oil which are widely known to the public is that it can reduce cholesterol. Olive oil contains a mixture of antioxidants that can reduce bad cholesterol (LDL), but still maintain good cholesterol (HDL) levels in your body. If you want to try to lower cholesterol with olive oil, you can eat two tablespoons of olive oil every day. You can also mix it with a salad or use it to saute vegetables.
Research shows that the polyphenol content in olive oil plays a role in preventing heart disease. Taking about four tablespoons of olive oil every day is called to prevent heart attacks.
High blood pressure
A study shows that blood pressure for those who are familiar with the Mediterranean diet for 4 years has lower blood pressure. This data supports the benefits of olive oil which can help control blood pressure in those at risk for heart disease.
Healthy eating patterns by adding olive oil can increase levels of antioxidants in the body. Of course, this can have a good impact on cancer prevention. But further research is needed to explore the benefits of olive oil on cancer prevention.
Prevent the occurrence of stroke
Some people who consume olive oil, apparently, have a risk of stroke is much lower than those who do not consume olive oil.
In addition, olive oil does not seem to gain weight and can prevent obesity. High antioxidant content in olive oil can help the processing of fat in the body which can have a good impact on maintaining body weight.
In addition to the conditions mentioned above, further research is needed to find out the benefits of olive oil in handling conditions such as:
- A migraine.
- Ovarian Cancer.
- Fungal infections.
- Rheumatoid arthritis.
Pay attention to the use of olive oil for diabetics, pregnant and lactating women, and those who want to undergo surgery. It is better to avoid consuming olive oil in these conditions.
Types of Olive Oil
Olive oil is classified according to the extraction process and its acidity.
- Extra virgin olive oil is the best type of olive oil for consumption. This type is extracted directly from olives. The process of extracting is only through the squeeze. So extra virgin is obtained from the first juice of olives. Extra virgin acidity is only 1 percent.
- Then there is the type of virgin olive oil. This type is also obtained from the first juice of olives and has 3 percent acid content.
- Next is the fino type. This type of fino is obtained from a mixture of extra virgin and virgin.
- In addition, there is also olive oil obtained from a combination of virgin olive oil that has been processed and extra virgin that has been processed. This type is called pure.
- The last type is light. This type of light is obtained through a filter process that produces the color of olive oil.
You can try it to ensure the quality of olive oil, by swallowing a few tablespoons of olive oil. For high-quality olive oil, it will give a little spicy flavor after trying it. Olive oil (except extra virgin) can be used for sauteing or baking. It is better to use olive oil directly on food such as adding it to vegetables as if you make a salad. The content of polyphenols in olive oil can be damaged if heated in temperatures that are too high.
How long can olive oil be used?
Olive oil products exist which can last up to three months after production. But there are also those that can last up to two years. To take advantage of it, it would be better if you could spend no more than a year. According to research, the level of antioxidants in olive oil will drop dramatically after being stored for a year, even though you have stored it properly and correctly.
To get the benefits of olive oil to the maximum, you should buy olive oil which can roughly run out in half a year. Store the package in a dark place, keep it away from light, and avoid the heat. It is recommended to keep it in a black glass bottle. Make sure olive oil does not change color and smell when you use it.
When buying olive oil, make sure the product you purchased is registered with BPOM RI. Also, pay attention to the date of production on the package to determine the limit of olive oil usage.