Content and Benefits of Olive Oil for Body Health
Many people are already familiar with the use of olive oil. This processed olive fruit, commonly known as olive oil, has many benefits and is more nutritious for the body. If someone wants to reduce the dangers of foods that are processed by frying, an alternative is to use olive oil.
If olive oil is healthier than regular coconut oil, does it mean it contains no fat? Certainly not. Olive oil is made from the process of pressing olives, which is a concentrated fat from the fruit. Usually, olives are processed through a maceration process, which involves crushing them with a steel knife and grinding them into a paste. After that, the paste is pressed to separate the juice from the olives and the oil that will later be sold.
Well, you might be looking to switch to using olive oil. This can be a good start if you want to begin a healthy lifestyle. The benefits of olive oil include preventing various disease risks caused by excessive fat consumption in the body. Let's learn more about olive oil.
Content of Olive Oil
The fat content derived from olive oil is pure extract and more nutritious. Citing from an article on Hellosehat, here are the nutritional contents found in 100 ml of olive oil.
- Calories 884 grams (44% of daily recommended intake)
- Fat 100 grams (153% of daily fat requirement)
- Omega 3
- Omega 6
- Vitamin E 15 mg (72% of daily requirement)
- Vitamin K 61 mg (75% of daily requirement)
Olive oil also contains calcium, potassium, sodium, choline, flavonoids, and polyphenols that are beneficial for health. Generally, the shelf life of olive oil is one year for optimal benefits. You just need to keep it at room temperature and away from direct sunlight.
How to Use Olive Oil
To get the optimal benefits of olive oil, you should choose the right olive oil according to your needs. There are types of refined olive oil and unrefined olive oil, also known as extra virgin olive oil (EVOO). Here are some ways to use olive oil for daily needs.
- Salad dressing (EVOO)
- Dipping sauce (EVOO)
- Sautéing (EVOO or refined olive oil)
- Frying, roasting, grilling (refined olive oil)
In general, extra virgin olive oil (EVOO) can be consumed directly without further processing. However, it is advisable to use refined olive oil for high-temperature cooking needs. Avoid using olive oil above 180 degrees Celsius. If the temperature is too high, the antioxidant and anti-inflammatory content can be damaged, reducing the benefits of olive oil, especially EVOO.
Benefits of Olive Oil
When used for daily needs, you can use olive oil for various purposes. Yes, of course, by choosing the olive oil that suits your needs, whether refined olive oil or unrefined olive oil. Here are some benefits you can gain from consuming olive oil.
Controlling Cholesterol
In fact, the consumption of harmful fats is caused by saturated fat levels that trigger high levels of bad cholesterol (LDL). To minimize dangerous LDL levels, olive oil can actually increase the levels of good cholesterol (HDL) needed by the body. One easy way you can consume olive oil is by taking 2 tablespoons of olive oil every day.
Protecting Heart Health
Cholesterol buildup can also be dangerous for heart health. Therefore, you should control fat consumption to keep your heart healthy. The heart has a vital function for health. So, it is important to maintain heart health, especially to avoid the risk of stroke and heart attacks that can lead to death.
The polyphenol content in olive oil will be beneficial for preventing heart disease. If consumed regularly, you can drink it directly or mix olive oil with other food mixtures.
Minimizing Cancer Risk
Olive oil also contains a high level of vitamin E, antioxidants, anti-inflammatory compounds, and phenolic compounds. This can prevent the risk of skin cancer by applying it like body lotion. Not only that, but regular consumption of olive oil can also repair cell damage caused by free radicals that can trigger cancer.
Maintaining Bone Health
According to research, olive oil is also believed to increase osteocalcin in the body. This substance functions as a protein that can form bone cells. By consuming more olive oil, the body will get more osteocalcin to maintain bone health.
Regular intake of olive oil can also increase calcium in the blood. This can have a positive impact on bone health and density, helping to prevent osteoporosis.
Preventing Obesity
Consuming fatty foods is one of the triggers for weight gain leading to obesity. If you replace coconut oil with olive oil, the content of bad fats can be minimized. However, you still need to limit calorie intake and exercise regularly.
Maintaining Brain Function
The brain has an important function in maintaining coordination systems in the body. Therefore, it is important to keep its function optimal. The anti-inflammatory and antioxidant content in olive oil is also important for maintaining brain health and function.
You can avoid the risk of diseases that occur in the brain, such as stroke or dementia. In older adults, there is a possibility of beta-amyloid plaque buildup in brain cells that causes Alzheimer’s. Olive oil can also reduce two harmful proteins that cause brain damage, namely amyloid plaque and phosphorylated.
Relieving Constipation
Equally important, you also need to maintain a good digestive system. One way is to maintain a balanced diet and consume fiber-rich foods. If you are reluctant to eat vegetables and fruits, waste in the body will be difficult to eliminate and make the body uncomfortable.
Well, an alternative you can do to maintain digestion and make waste elimination easier is to consume olive oil. Waste in the body that is expelled in the form of stool will be easier to eliminate regularly.
Skin Moisturizer
In addition to being consumed directly by drinking or mixing it with food, olive oil can also be applied to the skin. Besides its function in preventing cancer, you can also make your skin more moisturized by applying it to dry skin. If your skin is itchy or irritated, olive oil can also relieve inflammation with its oleocanthal content.
So, consuming olive oil can become one of the routines you can adopt regularly to maintain a healthier lifestyle. By doing so, you will be protected from the risks of various dangerous diseases and remain healthy. From now on, make it a habit to keep olive oil as a main ingredient at home!
Author: Rizkita Darajat
