6 benefits of consuming olive oil and the correct ways to use it

There is a lot of debate about the right type of oil that should be used to ensure that you get the nutritional benefits of the food cooked with that oil without the negative effects of using too much oil. Speaking of oil, olive oil It is considered the most stable and reliable choice among cooking oils. Olive oil is known as one of the healthiest oils in the world due to its excellent fat profile and plays an important role in the Mediterranean diet.
It is composed of approximately 75% monounsaturated fatty acids (MUFA). heart health By raising HDL (good cholesterol) and lowering LDL (bad cholesterol), it is also rich in antioxidants like polyphenols, which may reduce inflammation, regulate blood sugar levels, and promote gut health. There is. The presence of vitamin E helps keep skin and hair healthy.
Drishya Ale, Nutritionist, Paras Health Gurugram says, First, olive oil is highly beneficial for heart health due to its anti-inflammatory properties and the fact that it improves blood vessel function, thereby reducing the risk of heart disease. Apart from that, olive oil supports bone health as it increases bone density and prevents bone breakdown. Its high content is monounsaturated fatalong with vitamins E and K, boost brain health and improve memory and cognitive function. The antioxidants and anti-inflammatory compounds found in olive oil ensure cancer prevention through reducing oxidative stress. It also helps control blood sugar levels as it has the effect of lowering blood sugar levels when ingested. Olive oil promotes skin and hair health and also helps fight dryness.
Olive oil is a versatile, nutritious, and flavorful ingredient that deserves a place in every kitchen. To get the most out of these benefits, use olive oil as a base when making salad dressings mixed with vinegar or lemon juice, or add olive oil to your dishes regularly for a healthy nutritional boost. Please add it. To ensure you’re getting all of the nutritional benefits of olive oil, it’s important to understand the different types of olive oil available. Many people may not know that there are three types of olive oil: extra virgin olive oil, Indian cooking olive oil, and classic olive oil.
Vishal Gupta, Managing Director, Borges India, said: For example, extra virgin olive oil is not limited to salad dressings. It can be used for low-temperature cooking such as sautéing, grilling, and roasting, and is also a great substitute for butter on toast. Indian cooking olive oil is perfect for everyday cooking as its neutral flavor and high smoke point allow you to make all kinds of dishes without sacrificing the flavor of your food. For example, it is perfect for preparing tadka, curry and sabzi. Fry the puri and kofta. Classic olive oil is perfect for specialty dishes like pizza and pasta, offering rich flavor and a high smoke point. ”
Simrat Kathuria, CEO and Chief Nutritionist at The Diet Xperts, said: “In the health and wellness field, olive oil, also known as ‘liquid gold,’ is praised for its many health benefits and robust flavor. Because of its adaptability, it is a common ingredient in kitchens around the world, and chefs and nutritionists are constantly coming up with new ways to incorporate it into the daily diet. Olive oil is more than just a cooking oil. It’s a nutritional powerhouse that can do everything from boost heart health to improve brain function. It is loved by health-conscious people for its anti-inflammatory properties, antioxidant properties, and potential aids to digestion and skin. The widespread use of olive oil is revolutionizing healthy cooking.

heart health

Improving cardiovascular health is one of the most well-known benefits of olive oil. Olive oil, which is rich in monounsaturated fats, lowers bad cholesterol (LDL) while raising good cholesterol (HDL), lowering the risk of heart disease.

Full of antioxidants

Extra virgin olive oil is rich in antioxidants, especially polyphenols. These powerful substances help fight inflammation and oxidative stress associated with long-term diseases such as diabetes and cancer.

Properties that reduce inflammation

Oleocanthal, a substance found in olive oil, is a molecule similar to the anti-inflammatory properties of ibuprofen. This organic property helps reduce inflammation, which is important for avoiding many diseases such as Alzheimer’s disease and arthritis.

Supports brain health

Frequent use of olive oil has been shown to improve cognitive performance and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease.

Promotes skin health

Olive oil is rich in vitamin E, which protects and moisturizes the skin and reduces fine lines and wrinkles.

aids digestion

Olive oil aids in digestion by promoting bile production, relieving constipation, and increasing nutrient absorption.
To get the most out of these benefits, the use of olive oil must be done properly. Be careful not to overcook when cooking, as heating can destroy some of the nutrients. To maximize the nutritional value of extra virgin olive oil, drizzle it over cooked vegetables and salads or as a finishing touch.