Table of contents:
- Nutrient Content in Olive Oil
- Various Benefits of Olive Oil for He alth
- The Right Way to Store Olive Oil
The benefits of olive oil for he alth 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).
Nutrient Content in Olive Oil
In 1 tablespoon or the equivalent of 15 ml of olive oil, there are 120 calories and the following various nutrients:
- 13, 5–14 grams of fat
- 0, 1 milligram calcium
- 0, 1 milligram 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 he althy fat, such as monounsaturated fat, polyunsaturated fat, oleic acid, omega 3, and omega 6. Olive oil also contains choline and omega 6 fatty acids. antioxidants, such as flavonoids and polyphenols.
Various Benefits of Olive Oil for He alth
Olive oil is one type of he althy oil and is good for he alth. Thanks to its various nutritional and antioxidant content, 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 due to the antioxidant content and he althy fatty acids in olive oil which can relax blood vessels and reduce inflammation in blood vessels.
2. Reducing 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 he althy oil is actually good for consumption to prevent the buildup of cholesterol that can cause cardiovascular diseases, such as heart attacks and strokes.
3. Lowering cholesterol levels
Replacing saturated fat or animal-derived fat with olive oil can reduce 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 he alth. Apart from olive oil, other he althy oils, such as canola oil and virgin coconut oil, have similar benefits.
4. Prevent the growth of cancer cells
A he althy diet by using olive oil to process food, 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 he alth 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 body 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 he althy diet.
7. Overcoming constipation
Constipation generally occurs due to an unhe althy diet, for example, rarely drinking water or consuming less fiber 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. Controlling blood sugar levels
A research has shown that people who eat a he althy 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. Maintaining oral he alth
Olive oil contains anti-inflammatory, antioxidant and antibacterial properties. This effect makes olive oil useful for maintaining the he alth and hygiene of teeth and mouth. In addition, gargling with olive oil regularly can also prevent and treat bad breath.
Although there are many, the various he alth 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, even as a fever reducer when mixed with essential oils.
The Right Way to Store Olive Oil
If you want to buy olive oil, choose the extra virgin variant. This type of olive oil contains more antioxidants and nutrients, so it is considered he althier than other types of olive oil.
Extra virgin olive oil is 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 he alth benefits of olive oil, don't hesitate to consult a doctor.