15 Incredible Health Benefits of Olive Oil

This article is reviewed by an expert

Olive oil is one of the most widely used oils in the world. We know it for its rich flavour and versatility in cooking. However, do you know that this oil is a lot more than just delicious? It is also incredibly healthy.

According to Ayurveda, olive oil acts as a lubricating agent on the body and benefits people with Vata skin types. Furthermore, a warm oil self-massage can also help keep the skin lubricated. ^[16] Besides, olive oil is associated with numerous health benefits.

This article explores 15 of those incredible health benefits of olive oil. So, let’s discover olive oil uses and how it can boost your health.

Nutritional value of olive oil

Olive oil is a rich source of vitamins and other beneficial compounds that make it a nutritious addition to any diet. One tablespoon (13.5 gm) serving of olive oil contains the following: ^[1]

Name	Amount
Energy	119 kcal
Calcium	0.135 mg
Iron	0.076 mg
Vitamin E	1.94 mg
Vitamin K	8.13 µg
Fatty acids, total saturated	1.86 g

15 benefits of consuming olive oil

While there are several benefits of olive oil, here are the 15 most important ones you need to know.

1. Reduces the risk of heart disease

Olive oil helps lower LDL (bad) cholesterol levels, reduce blood pressure, and decrease the risk of heart disease. ^[2]

2. Prevents stroke

Olive oil can help reduce the risk of strokes due to its monounsaturated fats. Research has shown that individuals who include olive oil in their diet can experience a significant reduction in the likelihood of stroke. ^[3]

3. Promotes healthy skin and face

Using olive oil for the face and skin is helpful as it is rich in antioxidants and healthy fats that help protect your skin from damage and keep it looking young and healthy. ^[4]

4. Strengthens hair

Using olive oil for hair can help improve its strength and shine due to the presence of omega-3 fatty acids. ^[5]

5. Promotes gut health

Olive oil has been shown to help improve gut health and reduces the risk of digestive issues like constipation. ^[6]

6. Boosts brain function

The healthy fats in olive oil help improve brain function and memory. ^[7]

7. Helps control blood sugar

Olive oil helps regulate blood sugar levels, making it a good choice for people with diabetes or at risk of developing the disease. ^[8]

8. Reduces inflammation

Using olive oil for the body is beneficial as it contains phenolic compounds that reduce inflammation. It also helps improve overall health and reduce the risk of chronic diseases. ^[9]

9. Supports bone health

The healthy fats in olive oil can help maintain bone density and reduce the risk of bone diseases. ^[10]

10. Lowers cancer risk

Studies suggest that olive oil may help reduce the risk of cancer. ^[11]

11. Improves mood

Olive oil helps improve mood and reduce symptoms of depression and anxiety. ^[12]

12. Promotes healthy cooking

Olive oil is a healthy and versatile cooking oil that you can use for everything from sauteing to baking.

13. Improves joint health

Olive oil helps improve joint health and reduce the risk of arthritis and other joint-related diseases. ^[13]

14. Boosts immunity

The antioxidants and polyphenols in olive oil improve immune function and reduce the risk of infections and diseases. ^[14]

15. Promotes wound healing

Applying olive oil to wounds can help promote faster healing and reduce the risk of infection. ^[15]

How to consume olive oil

Here are some tips to incorporate olive oil into your diet:

• Use it for cooking

Olive oil is excellent for sauteing, grilling, and roasting vegetables. It is a healthy alternative to other cooking oils and can add a delicious flavor to your meals.

• Make salad dressings

Olive oil is a classic ingredient in salad dressings. Mix it with vinegar or lemon juice for a healthy and tasty dressing.

• Use it as a dip

Olive oil can be used as a dip for vegetables. Mix it with herbs and spices for extra flavor:

• Drizzle it over foods

Olive oil can be drizzled over your regular food items for added flavor and nutrition.

• Use it in baking

Olive oil can be used in place of butter or other oils in baked goods for a healthier alternative.

FAQs

Conclusion

From reducing the risk of heart disease and stroke to improving skin and hair health, olive oil offers various benefits. Incorporating olive oil into your diet can be easy and delicious, whether you use it for cooking, as a dressing for salads, or as a dip for bread or vegetables. As with any food, it’s important to consume olive oil in moderation as part of a balanced diet.

Disclaimer

The information provided here is not intended to replace professional medical advice or treatment.

References

1. Oil, olive, salad or cooking. April 2018
2. Is extra-virgin olive oil extra healthy? 1 November 2021
3. Olive oil consumption, plasma oleic acid, and stroke incidence. 15 June 2011
4. Virgin olive oil as a fundamental nutritional component and skin protector.
5. The role of omega-3 fatty acids contained in olive oil on chronic inflammation. April 2011
6. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. 12 February 2021
7. Auburn researcher finds olive oil to improve brain health, memory in mild cognitive impairment individuals. 6 March 2023
8. The Effect of Daily Consumption of Extra Virgin Olive Oil on Blood Glucose Among Diabetic Patients.
9. Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal.
10. Olives and Bone: A Green Osteoporosis Prevention Option. 26 July 2016
11. Olive oil intake and cancer risk: A systematic review and meta-analysis. 11 January 2022
12. Extra-Virgin Olive Oil Improves Depression Symptoms Without Affecting Salivary Cortisol and Brain-Derived Neurotrophic Factor in Patients With Major Depression: A Double-Blind Randomized Controlled Trial. February 2022
13. Therapeutic Effects of Olive and Its Derivatives on Osteoarthritis: From Bench to Bedside. 26 September 2017
14. Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production. 25 August 2021
15. Ask the Doctors – Does olive oil help heal skin wounds? 12 June 2018
16. UNDERSTANDING SKIN IN AYURVEDIC PRESPECTIVE. January 2018
17. Diet and hair loss: effects of nutrient deficiency and supplement use. 31 January 2017
18. Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health.